I’m a bit of a creature of habit when it comes to food. I’m not picky, and I’ll eat just about anything, but I like to have a set breakfast so I know that I’m fuelled properly, and I often like to have the same lunch for a week, then different dinners.

During lockdown we’ve been having different lunches, but I wouldn’t mind if it was the same each day. Now this isn’t particularly why I do it… but there is research that shows that when people eat similar things say to day, it’s easier for them to maintain and lose weight.

I thought since I have a regular breakfast, that I’d share it with you … maybe it’s different to what you have, and I imagine it’s probably maybe a bit more high in calories that you might have. But here goes.

So I tend to exercise fasted in the morning… a morning run for me can burn off around 400-800 calories depending on how long I go for. So it’s important to me to refuel well after it.

In the gym, I maybe burn off around 300-400 cals in a session, and again, it’s important for me to refuel with a balanced breakfast, and one which will keep me full til lunchtime ideally. Sometimes I’ll have half a banana and some pre workout before the gym.

Or a coffee and water, or a sis caffeine shit before a run. That gives me the boost I need for sure. And for a long run, I’ll usually have some sort of small breakfast to set me up.

Anyway, here’s what my staple breakfast is – aimed to help me recover as well as fuel me for the morning / day.

– Protein powder 25g (vanilla or rainbow (berry really))
– Arla pouring yoghurt 135mls
– Fruit n fibre 45g
– Blueberries 40g
– Full fat milk 100mls (yum)

All of that adds up to:
440 cals / 41g of protein / 48g carbs / 9g fat

I’ll have water and a black coffee or two as well.

It is quite a mammoth portion, but it does the trick and keeps me going. Over a third of it is protein (41g) and there are 48g of carbs to fuel me to start my day.

Now compare that to a ready made Quaker porridge … nearly half the calories, nearly two thirds are from carbs, and less than 20% from protein.

Quite a difference and it’s no wonder I’m full until lunch, even after exercise first thing.

In the morning I also take some multivitamins and other supplements. Whether they work or not is up to science, but I feel that they work and I feel fit and healthy… I take the following:

– An A-Z multivitamin tablet
– An omega 3 capsule
– A calcium and magnesium tablet

I used to get them from boots or tesco, and the omega 3 from my protein, but I’ve signed up to my vitamins who tend to have good deals on. They have a SAVE40 discount on at the moment, and they also have rewards which you can use towards the cost of orders. My refer code is https://www.myvitamins.com/referrals.list?applyCode=LORN-R1 if you’d like to order from them.

So that’s my brilliant breakfast, packed with protein and energy, and vitamins etc, to keep me going.

Perhaps it is a little greedy, but it does me well and sets me up for the day. NHS guidelines suggest you should have meals as follows – breakfast 400 cals, lunch 600 cals, dinner 600 cals, plus snacks. So my breakfast is in the ball park and prevents me snacking on crap too.

https://www.nhs.uk/oneyou/for-your-body/eat-better/keep-track-of-calories-400-600-600/

What’s your go to brilliant breakfast?