Wake Up. Eat Breakfast. Lose Fat.... 3 Is Breakfast Really That Important? And Is There An Optimal Time For It?... 4 What s Wrong with the Typical Western Breakfast?... 5 What Should We Be Looking For Instead?... 7 1. Chocolate Avocado Smoothie.... 9 2. Overnight Oats in a Jar....11 3. Prosciutto Wrapped Mini Frittata Muffins...13 4. Lean Protein Pankakes....16 5. Quick Veggie Scramble....19 6. Berry Good Morning Smoothie....21 7. Avocado Eggs....23 Who are MyPT?...25 2
It really is that simple! At MyPTstudio, we have helped hundreds of people transform their bodies and get into the best shape of their lives. We make no secret of our process. We analyse our clients needs and build them a simple yet effective nutrition and training plan, one that is proven to achieve sustainable, long-lasting results. Many of our clients lead incredibly busy lives, so just fitting anything in can often be a struggle. Many just struggle to be able to eat anything so early in the morning. And many are unsure of the what, when and why s when it comes to breakfast time. In this guide we will answer these questions and give you a taste of some of the recipes we regularly use with our clients to help improve their performance and maximise the fat burn process. 3
We d suggest having breakfast before lunch. Obviously this sounds funny, but you d be surprised by how many people we see who don t even start eating until 12midday because they re too busy. Having a healthy breakfast first thing in the morning will kickstart the digestive process, raising metabolism as it does so. Food is your fuel, so without this all-important meal, you are running the risk of poor performance and low concentration in the workplace and a poor quality workout. Worse still, the lack of food early in the day often leads to a binge later in the day usually with high processed, sugary foods, leading to a rapid rise in blood sugar levels and eventual weight gain. This is why our recipes are full of healthy fats, high protein and contain nutrient-rich whole food ingredients, focussed on maintaining stable blood sugar levels and maximising the fat burn process. If you are training first thing in the morning, then you obviously don t want to have a big meal to start with. A handful of nuts and a protein shake, or one of our great tasting healthy smoothies, would be a great way to start your day if training early on. 4
Everyday breakfast cereals such as Special-K, Weatabix, Coco Pops, Shredded Wheat contain exceptionally low quantities of nutrients. Refined grains/cereals are a poor source of protein, fibre, vitamins and minerals to such an extent that the government passed a law during the 1970s which required manufacturers to add artificial B vitamins to the cereal grains because of population nutrient deficiencies. Around 16 nutrients are removed during the refining process but only 5-6 nutrients are added back all of which are artificial. Furthermore, common breakfast foods such as cereals, orange juice, toast etc. chronically elevate blood sugar and increase insulin which increases the rate of fat storage. Some cereals can actually act like pure granulated sugar and are broken down at the same rate, creating massive surges of energy followed by a major energy slump - typically during the mid-morning break when your colleagues bring out the Krispy Kreme doughnuts. To avoid this crash in energy, we need to be limiting consumption of quick releasing carbohydrates and trans-fats, instead looking for a breakfast that will provide you with sustainable energy throughout the morning. 5
Cereals including Shredded Wheat, Weatabix and others marketed as healthy Toast Breakfast biscuits and cereal bars Sugary fruit juices Cow s milk Soya Milk 6
Don t be too afraid of the calories here. Our priority is to stoke up the fires with good quality, nutrient-rich foods and have your metabolism humming for the rest of the day. To do this, we are looking to consume a breakfast that is high in both protein and fat. Foods to include in your breakfast routine include: Free range eggs Oily fish (salmon, Mackerel, trout, sardines, tuna) Meat (beef, biltong/jerky) Poultry (chicken, turkey) Greens (kale, spinach, beans, broccoli) Avocado Any other vegetables Whey or hemp protein seek varieties with the fewest ingredients and low sugars Dark fruits such as blueberries, raspberries, blackcurrants Coconut milk Almond milk (unsweetened) Cacao, cinnamon, ginger, cayenne pepper, garlic. Nuts (almonds, brazil nuts, pistachio, pecan) 7
Flax seeds, chia seeds, pumpkin seeds Cottage cheese, Greek yoghurt, Quark Our great-tasting, fat-blasting recipes... 8
Rich in phytochemicals Improves metabolism Improved heart health 150g frozen strawberries ½ avocado 1½ tsp cacao powder ¾ cup coconut or almond milk ¼ tsp vanilla 1 scoop chocolate protein powder Raw honey or stevia to taste. 9
This is a quick and easy way of getting your essential nutrients in within minutes of waking. Cacao contains 20 times the amount of antioxidants as blueberries. With benefits of this superfood including improved cardiovascular health and blood pressure, hormone balance and increased fat burn just to name a few. Vanilla is another ingredient proven to help maximise fat burn, along with many other health benefits. 10
Rich in antioxidants Increases metabolism Slow releasing energy (1 Serving) 1/4 cup oat groats, rinsed (soaked for at least 4 hours) 1/4 cup steel cut oats 1 TB unsweetened shredded coconut 1 TB chia seeds 1 TB chopped nuts (we used almonds) 1/3 cup blueberries or berries of choice 1/2-1 cup almond milk 1 tsp. ground vanilla beans (optional) 11
1. Mix all of the ingredients in a mason jar the night before. 2. Store in the fridge overnight. Just pull out and eat in the morning. SO easy! Notes: This is another favourite of ours. OK, it takes a small amount of prep time, but once done, wake up, open the fridge and dive straight into a breakfast that is full of good quality whole food ingredients. Slow releasing, Low GI carbohydrates, healthy fats and antioxidants. Tastes great too! 12
Increases metabolism Rich in essential vitamins and minerals Stabilises blood sugars (6 Servings, serving size = 2 muffins makes 12 muffins). Keep in refrigerator on hand for breakfast in a hurry. 4 TB coconut oil ½ medium onion, finely diced 3 cloves of garlic, minced ½ lb. mushrooms, thinly sliced ½ lb. frozen spinach, thawed & squeezed dry 8 large eggs 13
¼ cup coconut milk 2 TB coconut flour 1 cup of cherry tomatoes, halved 5 ounces of Prosciutto di Parma Himalayan Pink Salt & Fresh Ground Pepper 12 cup muffin tin 1. Pre-heat oven to 375 F. Heat coconut oil over medium heat in a large cast iron skillet and sauté onion until soft and translucent. Add garlic and mushrooms and cook until the mushroom moisture evaporates. Season with salt and pepper and spoon to a plate to cool to room temperature. 2. In a large bowl, beat the eggs with coconut milk, coconut flour, salt, and pepper until combined. Then, add the sautéed the mushrooms and spinach and stir to combine. 3. Brush the remainder of melted coconut oil onto a muffin tin and line each cup with prosciutto, covering the bottom and sides. 4. Spoon the egg mixture into the prosciutto cups and top with halved cherry tomatoes. Bake in oven for 20 minutes- rotating the tray at the halfway point. Let muffins cool in the pan for a few minutes. Enjoy!! 14
How This Maximises Fat Burn? This is a great tasting recipe which you can prep over the weekend and will see you through the first few days of your working week. Perfect as a breakfast on the go or as a healthy snack throughout the day, these frittatas are high in protein, healthy fats and rich in essential vitamins and minerals required to boost health and rev up the fat burn process. Contains garlic which is packed full of essential vitamins B and C, while studies suggest it can lower cholesterol, blood pressure and even help fight against the common cold. 15
Rich in essential vitamins and minerals Increases metabolism Slow sustainable energy release (4 servings) 100 g oats 2 large free-range eggs 100 g cottage cheese 1 pinch of baking powder 1 splash of almond milk Groundnut oil 1 banana 16
Toppings: 4 tablespoons almond butter 2 teaspoons runny honey 4 tablespoons fat-free Greek yoghurt 4 fresh figs 1 pear 1 apple 1 handful of pomegranate seeds 1. Blitz all the pancake ingredients (except the oil) in a blender until smooth, adding an extra splash of almond milk if it s too thick. 2. Prepare all your toppings in small bowls, slicing the figs. Core and coarsely grate the pear and apple, then toss with the pomegranate. Set aside. 3. Heat a frying pan over a medium heat, brush with oil, then pour out any excess. 4. Drop heaped tablespoons of the batter into the pan and cook for 3 minutes, or until little bubbles start to form on the surface. 5. Carefully flip with a palette knife and cook for a few more minutes, or until the pancakes are lightly golden and cooked through. Transfer to a plate. 6. Layer the pancakes up with the fruit and almond butter, drizzle over the honey and spoon on the yoghurt 17
Benefits: Figs are proven to help regulate sugar absorption, making them a great ingredient for diabetics or anyone looking to burn fat through stabilising blood sugar levels. They are also a rich source of essential vitamins (B6, A, C) and minerals (potassium, manganese, calcium). Pomegranate is another key ingredient in overall health. It is proven to help fight against heart disease and reduce inflammation. Pomegranate is also a great source of fibre and vitamins A, C, E and iron. 18
Rich in essential vitamins and minerals Stabilises blood sugar levels Increases insulin sensitivity (Serves 1) 1/2 Tbsp. coconut oil 1/2 cup broccoli, chopped 1/2 cup onion, diced 1/3 green pepper, diced 2 Eggs 1/2 tomato, diced, 1/4 Avocado, sliced, for garnish 19
1. Heat coconut oil in a sauté pan over medium heat. Sauté the vegetables for 3-4 minutes or until tender. In a small bowl, whisk eggs. 2. Pour the eggs over the vegetables and stir. Stir frequently and scramble them in with the veggies. Season with salt and pepper, top with tomato and avocado. Enjoy! Notes: This is an extremely quick and versatile recipe which you can add just about any vegetable to. This recipe is one that will help stabilise blood sugar levels and improve insulin sensitivity by providing you with a good amount of protein and healthy fats, while it is very low in carbohydrates. 20
Raises metabolism Improves heart health Rich in antioxidants 500ml coconut milk 1 scoop vanilla protein powder 1 cup frozen berries ½ tsp. cinnamon Raw honey or stevia to taste 21
Benefits: Another quick and easy way of getting your essential nutrients in first thing in the morning. Blend this simple shake then take this with you on your commute to work. Cinnamon is proven to improve heart health whilst also lowering blood sugar levels making it the perfect spice for anyone looking to reduce bodyfat rapidly. This is one our Personal Trainers regularly use when we train our early morning clients. 22
Healthy fat Improves cardiovascular health Stabilises blood sugars 1 Avocado 2 free range eggs Chopped peppers, onions, spinach and mushrooms (optional) Chives or your choice of fresh herbs 2 rashers of organic bacon or 100g smoked salmon 23
1. Preheat oven to 425 with a cast iron pan in there. 2. Slice the avocado in half and take out the pit. Remove the hot pat and place half the avocado on there and crack an egg into each half. 3. Top the egg with your favourite veggies and sprinkle with chopped bacon (optional). 4. Put the pan in the oven and cook until the eggs are cooked to the way you like them. 5. Serve either on its own or with 100g smoked salmon. Benefits: This recipe is packed with protein which will help sustain energy release throughout the morning whilst maintaining stable blood sugar levels. It also has energy revving quality carbs, healthy monounsaturated fats, fibre, and plenty of important vitamins that play a part in providing you with a burst of energy to start your day 24
MyPTstudio is one of South London s most respected fitness studios, designed specifically around the needs of our Personal Training clients. Our PT s have helped countless people get into the best shape of their lives through bespoke Training and Nutrition plans. Start your transformation today... If you re based in the South London area and would like to take your training to the next level, reach us at: www.myptstudio.co.uk We re also set to launch our brand new Online Personal Training Programme. Tailored Training and Nutrition plans, designed to achieve results! Train anywhere; in the gym, at home, or on holiday through your very own MyPT app! Accountability and support from your very own PT, when you need it most! Find out more, at: www.myptonline.co.uk or register your interest at info@myptstudio.co.uk. 25