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Breakfast is the most important meal of the day
(as quoted by every health body & your parents)

Why is Breakfast so important?

Breakfast is very important as it helps to start your day with sufficient energy to get through to lunch without snacking! (Great to prevent weight gaining cravings), it’s also good to help control your blood sugar levels. Breakfast should be the largest meal in the day, as most energy for most people is used between the mid mornings to late afternoon. 

How much should I eat at breakfast in comparison to other meals throughout the day?

I ask clients to use this saying with their diets “eat like a king in the day and like a pauper of a night”. Its common sense to use this saying as 95% of people is most active between morning and late afternoon and not the evening. So eat more at breakfast, a medium sized meal at lunch & little at dinner. If people adopted this basic principle with some other simple advice we wouldn’t have an obesity epidemic!
Below I have put some examples of Breakfasts for weight loss, weight gain, endurance athlete, strength training athlete & for the very active!

Weight Loss Breakfast Ideas

Keep it low GI, use healthy fat, proteins & avoid refined carbohydrates (i.e. cereals or breads) & use organic produce!

• 2 eggs scrambled with mushrooms, red onion & ground pepper.
• Non smoked mackerel with tomatoes
• Organic Back Bacon (little rind) with an Egg
• 2 Eggs boiled with asparagus soldiers.
• 1 piece of Rye bread toasted with cottage cheese

Weight & Muscle Gain, Strength Training Athlete Breakfast Ideas (use if you have a suitable work out plan!) & use organic produce!

• 3 eggs scrambled with mushrooms, red onion & organic cheese grated
• Oats with blueberries & 2 hard boiled eggs (obviously separate)
• Lamb, new potatoes & broccoli.
• Organic Bacon with 2 eggs scrambled, tomatoes & piece of rye bread.

(I’ve known many strength athletes or bodybuilders to consume 2 – 3 times as much as the above)

Endurance Athlete (over 60 minutes of cardiovascular training each day)

• 3 eggs scrambled with mushrooms, red onion & organic cheese grated
• Oats with blueberries & 2 hard boiled eggs (obviously separate)
• Banana on toast with honey & peanut butter & a piece of chicken (separate)

Please consult a doctor before changing your diet if you have any health issues.

Gavin Townsend

www.GTPT.co.uk

 

If you have any comments or queries do not hesitate to contact me via our online form.