“Exactly What To Eat For Breakfast To Get A Leaner Body”
Follow These Exact Breakfast Guidelines To Burn More Fat For Fuel and Optimize Your Daily Productivity.
The perfect breakfast… No, it’s not banana pancakes unfortunately.
But, it is a real thing. Well, nothing is “perfect”.
BUT, there is a specific breakfast that I would consider the best option out there for a leaner body… and that’s why I’m calling this article
“The Exact Breakfast For A Leaner Body”.
Before I break down the recipe, the ingredients, the macro’s, and why it makes so much sense to eat this way – yeah, I’m confident about this one – Let me explain my motive behind writing this.
#1 – I just love helping you guys.
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#2 – I find myself repeating the same concepts, tips, strategies, and nutrition ideas to so many people… I realized it was time to write this one down!
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All right, back to the Breakfast Blueprint!
The Majority of America is unfortunately still stuck eating the same typical breakfast, which probably came from the old nutrition pyramid or because of what media and time has led us to believe is ideal…
You know, bagels and cream cheese. Slice of toast with butter and some coffee. Some form of cereal, whether its all organic or not really doesn’t matter. Eggs and hash browns, a high possibility.
Or if you’re really trying to focus on health, maybe your breakfast is granola and yogurt.
As a nutrition coach and fitness professional, all’s I really see is carbs, fats, and protein. Which in essence, is a gift and a curse really. It helps me teach others and help others achieve their goals. But living life that way isn’t always fun but believe me when I say, I can see past the nutrient facts when I need too – hence the pancake pyramid in the photo of me above.
“Ok Cody, but you’ve said plenty of times that healthy carbs are good? And everyone should have a balanced diet, right?!”
Yes, I absolutely still believe that statement. I’ve made in the past many times and continue to make regularly.
But this is when nutrient timing comes into play a little more and it can make your results that much better.
Some bodybuilders or strength athletes reading this may be familiar with something called the “Meat and Nuts Breakfast”. This was something Charles Poliquin invented. But behind the “Meat and Nuts” title, what I really see is simply “Protein and Fats”. Because meat and nuts don’t have any special ingredient for results, but the macronutrients protein and fats actually do.
So very similar to his concept, which was based on the fact that whatever we eat first thing in the morning, after our night’s fast, sets the tone for our neurotransmitter production for the entire day and this has everything to do with our attention span, focus, mental clarity, concentration, and performance.
This higher fat and protein based breakfast I’m about to show you keeps your insulin and blood sugar levels lower and steadier, whereas carbs can spike both more radically causing a hormonal effect that isn’t as productive for fat loss – Unless training hard first thing in the morning, you’re a high performance athlete, or are looking to gain muscle mass.
Another big key here is how our body will likely determine its main fuel source for our daily functions by what our first meals consist of. This is also why many paleo, high fat, or even ketogenic advocates are really big on high fat breakfasts – or even just keeping carbs away – because we want to use fat for fuel while staying alert throughout the day.
In fact, if we look at the majority of successful diets we will see a trend of saving carbs for the afternoon. This is for multiple reasons, one being that our body will thrive mentally and physically off a fat based breakfast.
But it’s also because of our insulin levels around training (most train the afternoon), social activities and the ability to adhere to a diet better with carbs being placed later in the day, and also for many hormonal reasons relating to our natural circadian rhythm.
What does this mean? This means that if we eat protein and fat first thing in the morning, then our main fuel sources for the day will be those two macronutrients (mainly fats, because protein will be used for recovery and rebuilding tissue).
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This combo, of protein and fats, is perfect for a few reasons:
Reason #1 – Satiety.
We need protein right away because this macronutrient creates the biggest satiety factor, compared to all others. So by eating this first thing in the morning, we’re less likely to get hungry and crave foods throughout the day. But guess which macronutrient is next up in satiety, FATS.
See carbs can actually create a need for more food, cravings, and the desire for more sugars more quickly than protein or fats (Carbs are not bad! So do not take this statement wrong, I love carbs!).
With protein and fats, we stimulate our metabolism like we need to all while eating the two most satiating nutrients there are to offer. The key with is that it makes cravings and binging 1/2 as likely to happen, so your adherence and consistency with your daily nutrition are much better.
Reason #2 – Recovery.
Having protein first thing in the morning provides us with all the amino acids right away, which starts our day off with the process of protein synthesis and muscle tissue recovery.
At the end of the day, it’s wise to get protein in every meal for this exact reason and whenever I have a client striving for more muscle and less fat – that’s the #1 habit to work on.
Reason #3 – Fueling Your Day.
“But carbs are the body’s primary fuel source, aren’t they??”
Yes, they are… For high intensity training, performance based work, and heavy lifting.
Not for sitting at your desk, lounging around, walking to the store, breathing, etc…
See those are “Low Intensity” activities, all which are in much less demand for glucose (carbs). Therefore the smart thing to do would be to utilize fats as your fuel source first thing in the morning.
This is the exact reason why Bullet Proof Coffee became so well known and popular. Because the science makes sense, get your body using fat for fuel so you start to lose weight by burning body fat. Get some caffeine with it for the extra boost to get you going and a little appetite suppressant, you got the perfect formula!
But… the problems with it are simple…
People took it too far and started increasing the dosage, making their cup of coffee so full of butter and MCT Oil that it was 500+ calories in a single mug. There’s no protein, which is a not only a huge appetite suppressant but also the key to muscle protein synthesis (recovery and growth).
You can really only have one cup before you’re drinking down tons of calories, so for the sake of your dietary adherence AND your metabolism – lets eat a real whole food meal, while drinking some black coffee on the side.
See, a typical cup of bulletproof coffee has up to 50g of fat or more – that’s the entire amount needed for some people in a single day!
So not counting anything else in your day you’ve already crushed a ton of calories from fat, without even feeling like you’ve ate too much because you drank the calories (there are some satiety effects form it, but not enough). And as we know, calories in vs. calories out is one of the biggest reasons for fat loss in the first place.
But this isn’t a bashing article on bulletproof coffee, because I do think the purpose and science behind it makes sense… it’s just been taken a bit out of hand.
So what I want to do now, is give you the exact breakfast. The breakfast that will fuel your daily tasks, keep you engaged with a ton of focus and clarity, have you burning more body fat, keep you satisfied longer, and most importantly – give you a Leaner Body!
I’m even going to break it down into weight classes, so you know exactly how much to eat for your body type. (Female or Male, this is ideal for both!)
Now remember, everything comes down to personal preference. So, you don’t like mushrooms and spinach? No worries, substitute for bell peppers and kale. You don’t like things spicy? Simply take out the cayenne pepper (I put it in for an extra metabolic effect and because I love heat!). Hate plain eggs? Throw some salsa or hot sauce on there!
The key is that these are great quality ingredients with the right macronutrient ratios for your body and the results we want to see, which is also why I listed the macros along with it. This way, you can even just eat steak, broccoli, and walnuts if that’s what you prefer… Just match up the portions to hit these macro’s OR you can even play with the recipe below to match your personal macro ratios.
I’ll even go a step further, if you’re struggling to match up macros, pick different ingredients, or have specific nutrition allergies or intolerances (or you’re just picky), email me with your questions so I can help you out – You can reach me directly at [email protected]
Now, without further ado…
Here’s Your Exact Breakfast Blueprint, For A Fat Burning Body.
100-135lbs
-1/2 Tbsp. Coconut Oil or Grass Fed Butter (6-8g Fat)
-1 Whole Egg (5g Fat, 6g Protein)
-2-3 Egg Whites (12-18g Protein)
– ½ tsp Cayenne Pepper
– ¼ Cup Diced Mushrooms
– ½ Cup Chopped Spinach
135-150lbs
-1/2 Tbsp. Coconut Oil or Grass Fed Butter (6-8g Fat)
-2 Whole Eggs (10g Fat, 12g Protein)
-2-3 Egg Whites (12-18g Protein)
-½ tsp Cayenne Pepper
– ¼ Cup Diced Mushrooms
– ½ Cup Chopped Spinach
150-185lbs
-1/2 Tbsp. Coconut Oil or Grass Fed Butter (6-8g Fat)
-3 Whole Eggs (15g Fat, 18g Protein)
-2-3 Egg Whites (12-18g Protein)
-½ tsp Cayenne Pepper
– ¼ Cup Diced Mushrooms
– ½ Cup Chopped Spinach
185lbs+
-1/2 Tbsp. Coconut Oil or Grass Fed Butter (6-8g Fat)
-3-4 Whole Eggs (15-20g Fat, 18-24g Protein)
-2 Egg Whites (12g Protein)
-½ tsp Cayenne Pepper
– ¼ Cup Diced Mushrooms
– ½ Cup Chopped Spinach
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