Transform PT

Quick Tip: ‘Breakfast’ – to break the fast. 


Your mind and body will work more efficiently throughout the day if they are fed soon after waking. Boost your metabolism, and prevent overeating at later meals, with a nutritious breakfast every morning. Always include protein to help you feel fuller, sustain you longer, balance blood sugar levels and increase lean muscle mass.

Below are a few great breakfast ideas:


Omelette with mixed veggies: Use organic eggs – to be certified organic they must refrain from antibiotic and hormone use in animals. Add a rainbow of different vegetables to get a good mix of antioxidants – spinach, red capsicum, mushrooms, broccoli etc.

Protein smoothie: Protein powder of your choice, spinach leaves, berries, raw nuts, seeds, water (can do ½ water ½ milk – oat milk gives a nice malty flavor), natural live yogurt, cinnamon, nutmeg, ginger. You can play around with these ingredients, and also a great way to hide any powdered supplements, or fish oils.

Boiled eggs and fish: 2 boiled organic eggs, one tin of mackerel mixed with red onion and lemon juice, 1 slice of wholegrain toast, served with a wilted spinach, tomato and chopped raw brazil nut salad drizzled with lemon juice and olive oil. This is a good breakfast for after a gym session; good serve of protein, good fats, carbohydrates, and antioxidants.

Quinoa porridge: Quinoa flakes, cooked the same as normal oats (higher protein content) served with cinnamon (good for blood sugar levels), chopped raw nuts and seeds, tablespoon of yogurt and blueberries.

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