They say breakfast is the most important meal of the day. I disagree and think that every meal is the most important meal of the day. Regardless of whether your goal is strength, fat loss or muscle gain, it always helps to get a healthy dose of protein in the morning. Here’s how to bulk cook delicious food for the week which ties in well with your goals.
Breakfast: What to go for
For a lot of people, breakfast needs to be convenient and quick. This is why cereal and quick preparation foods are so popular. The only downside is that they are usually high in carbs and low in high quality protein. This robs people of their protein target for the day. Personally, I would recommend at least 20-30g of protein for breakfast regardless of age, gender and goals.
Taste: How to make it appetising
To make the meal appetising, the secret lies in the base. I use a standard base of a teaspoon of olive oil, 1 chopped white onion, ginger and fennel seeds for most of the dishes I make. I’ll sometimes get adventurous and add red cabbage, celery, carrots or maybe even garlic if I’m training someone I don’t like in the morning.
I find that adding apple cider vinegar and leaving the veggies to cook on a low heat works well. Do this until softened.
The Meat: Rotation is key
Below I’ve attached a spreadsheet with 4 different meats I use on a regular basis. If you have one meat per week, then rotate, it’s a pretty solid way to avoid food intolerances. Plus different seasonings go with different meats. This is also important so you don’t feel like you’re having the same thing week in, week out for breakfast.
Once your veggie base is cooked, add your mince meat (easier to eat and digest) and let it cook on a medium to low heat.
The Nuts: Fats for your brain
Let me set things straight, fat is high in calories and does not help you lose fat. If you want to lose fat, eat less food. If you enjoy carbs, it’s probably a good idea to keep fats relatively low. However, fats are needed for healthy hormone production and a lot of other HEALTH benefits. (**Note quality of food equals good health. AMOUNT of food equals weight/fat loss)
I crush up my nuts of choice and sprinkle of the meat once it is all cooked in the tupperware container.
The Veggies: Never forget the basics
Kale for breakfast sounds weird, but it’s extremely good for you. Once the meat is fully cooked, I add a healthy handful of veg and stir in until slightly cooked. You don’t want to over-do it here. Just let them soften and then fold in.
The Spreadsheet: Self sufficiency
Below I’ve attached a spreadsheet of various different meats and nuts I use for breakfast. Simply type in the amount of each one you decide to use and the spreadsheet will do the rest. This was you can design a breakfast that works for you and fits in with your goals. If you’re cooking in bulk, type in the amount of servings you intend to make for the week and then it’ll divide the macros up for you.
Made the breakfast yourself? Found the spreadsheet useful. Show it some love on social media and give myself and FLF a shout out.
If you’d like to know more about training, nutrition and mindset, check out my podcasts by clicking the link here.