That old saying, “Breakfast is the most important meal of the day” is more than just a cliché. It is a statement that finds its truth in human biochemistry. You need to eat both protein and carbs provide your metabolism with the fuel it needs to work out. This means eating a protein packed breakfast first thing in the morning. If you do not eat a metabolism-friendly breakfast then, when you work out, you could end up burning muscle, instead of fat or you could just simply become too fatigued to work out for as long as necessary to lose weight.

A BLT made with a whole-grain muffin and lean turkey bacon can help ump start your workout.

A BLT made with a whole-grain muffin and lean turkey bacon can help ump start your workout.

If you want to build muscle during your workouts, then you have to make sure that you are eating foods that have a full amino acid profile. Amino acids are the building materials for muscle tissue. If you are missing just one amino acid in your morning meal, then the rate at which you build muscle when you work out will be that much slower.

Here are some suggestions for what to eat for breakfast to optimize your ability to burn fat and build muscle. Note that all of these recipes, although very high in protein with a healthy side of carbs, each only have about 250 calories with the exception of the Scrambled Eggs With Spinach and Cheese that is included here to provide you with more fat. All of these recommendations have a full amino acid profile to help get you going when you go to the gym.

Muscle Building Breakfast BLT

Build yourself a healthy version of the classic bacon, lettuce and tomato sandwich. Toast a whole-grain English muffin and lay out the two halves on a plate. (Weight Watchers makes a reduced carb version of awhile wheat English muffin for those who are trying to lose weight or you can choose to use a whole grain English muffin.)

Top each muffin half with a thin spread of low-fat mayonnaise, a leaf of red leaf lettuce, a slice of tomato, and a slice of low-fat turkey bacon and garnish with grapefruit or orange wedges so you get some Vitamin C. If you don’t want the bacon you can add some sliced, hydrated sundried tomatoes instead.

Mayonnaises made with heart-healthy olive oil work well for this recipe and although you can use any kind of lettuce. Red leaf lettuce is recommended contains many micronutrients and minerals that are essential to overall body function and that improve mood and concentration.

16g protein, 3g carb, 4g fat, 3g fiber, 205 calories

Greek Yogurt With Berries and Nuts

If you need a breakfast that helps you feel full, have some Greek yogurt instead plain regular yogurt for breakfast. Greek yogurt has twice the protein of regular yogurt. Plain Greek yogurt is best but flavored yogurt is okay provided that there is not more than 2 to 3g of sugar in it or too many flavoring additives.

Spoon the yogurt into a bowl and then top with two tablespoons of your favorite nuts. This could be almonds, pecans or any nut that you enjoy. One tip is to buy crushed nuts in advance as they mix well with the yogurt.

Add berries of any kind on top. Blackberry, strawberries, blueberries and raspberries are inexpensive choices, but you can use any type of berry you want including cherries, lingonberries or gooseberries. You can also use frozen berries but make sure that the berries are not packed in syrup that contains a big load of sugar. Buying organic berries is best whether you are buying them fresh or frozen.

To feel full, eat Greek Yogurt with Berries and Nuts with a banana on the side.

22 gr protein, 38g carb, 5g fat, 3g fiber 260 calories

Raw Cinnamon Apples With, Cottage Cheese          

Cut up one large apple and sprinkle liberally with cinnamon. Organic apples are best. Top with ¾ cup non-fat cottage cheese. The cottage cheese is a low-fat source of healthy protein and the cinnamon helps balance your blood sugar and combat cravings

25g of protein, 36g carb, 2g fat, 5g fiber 250 calories

Scrambled Eggs With Spinach and Cheese

This healthy breakfast is a bit higher in protein and calories than the other three recipes and is ideal to eat before a grueling workout or before you know you will be working a long hard day that tests your stamina.

Spray a pan with a low fat oil or a teaspoon of coconut oil and sauté baby spinach. Add in 1 entire egg and 3 eggs with the whites only. The single egg yolk keeps the eggs tasty without adding too much cholesterol and the four egg whites are a rich source of protein. Add ¼ cup shredded low-fat cheese of any kind. Serve with dry rye toast and a grapefruit for a filling, satisfying and completely nutritious body-building breakfast.

29g protein, 32g carb, 11g fat, 7g fiber, 330 calories

These filling recipes should sustain you through that long day or a tough workout. For best results with these recipes be sure to buy fresh, local and organic whenever possible to optimize nutrition.

For more information about naturally boosting your immunity or to book a consultation about anti-aging, naturopathic testing, weight loss programs or any health issue you may be experiencing, visit the Pinewood Natural Healthcare Centre website that has a list of full services and products at

For more information about weight loss care or to book a consultation about anti-aging, naturopathic testing or diet visit the Pinewood Natural Healthcare Centre website that has a list of full services and products at or call our Toronto Office at  (416)-656- 8100.  We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at and we would be happy to answer any question that you have about our holistic health services.


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