Seriously, you don’t know what to do about food? Here’s an idea: eat like an adult.

Stop eating fast food, stop eating kid’s cereal, knock it off with all the sweets and comfort foods, and ease up on the snacking. And don’t act like you don’t know this: eat more vegetables.

Dan John


I don’t know when or why we started eating sweet food for breakfast. I’m sure 10 seconds of googling would give me the answer, but frankly, I don’t care enough to open up my Internet browser.


All I know is that a lot of us are trying to lose body fat, but we’re ruining our efforts within half an hour of getting out of bed with breakfasts like these:


– toast

– cerereal

– fruit juice

– granola

– oatmeal

– waffles

– wraps

– pancakes

– muffins


These are all literally the opposite of a fat burning breakfast.


You see, your body produces more cortisol and insulin in the morning. This is normal, as it helps you wake up and prepare for the day.


But eating a carb- and sugar-rich breakfast is going to spike those insulin levels way too high, promoting fat storage. Increased levels of cortisol further promote fat storage.


Don’t touch smoothies either. Blending fruit and/or veggies breaks down all the fibre, meaning there will be a hell of a lot of quickly digestible nutrients hitting your bloodstream at once, which is going to spike insulin levels even more.


You need to remove the carbs from breakfast if you want to lose fat.


And there are benefits beyond losing fat. When my clients switch to one of these fat burning breakfasts, they invariably tell me their hunger levels decrease between breakfast and lunch.


Here’s my simple formula:


Protein + Fat + Fibre = Fat Burning Breakfast


And, as you’ll see below, the protein and fibre are optional.


I’ve seen articles online that give you dozens of fat burning breakfast ideas, but that’s just ridiculous. Who the hell needs 50 different breakfast ideas? Most people eat the same breakfast from Monday to Friday, with a little variation on the weekend and on holiday.


So how about this: six. Six fat burning breakfast ideas. Try one of these a day over the next six days and you’ll find at least one that you enjoy and find convenient to make every morning.






1. Greek Yoghurt with Blueberries and Cinnamon


This isn’t my favourite because there are still a few carbs, but it’s way better than the usual carb-rich breakfasts I see.


I want you to have Greek yoghurt specifically because of its higher protein content. Protein is important for appetite regulation. DO NOT get 0% Greek yoghurt because they just replace the fat with sugar. Get 2-5%.


Blueberries are one of the lower-sugar fruits, which makes them a good choice if you’re finding it hard to move away from a sweet breakfast. Frozen blueberries are fine.


And cinnamon is amazing for minimising the insulin response.



2. Hard Boiled Eggs and Avocado


This is my perfect breakfast. It’s fast (especially if you pre-boil eggs in bulk), easy, and tastes good.


Eggs are a great source of protein because they’re so bioavailable, which means more protein absorption.


Avocado contains a hell of a lot of fibre. It also contains healthy monounsaturated fats (not that saturated fats are unhealthy) and potassium, which is a mineral that most people are lacking, especially on a low carb diet. You can add sea salt or pink Himalayan salt for more minerals.


If you’re a small person, 2 eggs and half an avocado would be a good amount.


If you’re a large person, 4 eggs and a whole avocado would be good.


And if you’re not sure whether you’re a small person or a large person, please consult a mirror.



3. Scrambled Eggs with Greens


Another fast, easy, great-tasting breakfast. Heat some grass-fed butter or coconut oil in a pan, throw in a few eggs, scramble them, and when they’re half-done add some frozen mixed green veggies.


Grind in some sea salt or pink Himalayan salt before eating.



4. Ground Beef, Herbs and Greens


This is where a lot of people start saying “you want me to eat beef for breakfast?!”. Yes, I do.


Get out of the mindset of limiting yourself to certain foods at specific meals. It’s only culture and habit that make it seem like it’s weird to eat meat and veggies for breakfast.


Throw one quarter to half a pound of lean ground beef in a pan, fry it up with a little butter, add some herbs (rosemary and thyme is a nice combination), frozen green veggies, and grind in some salt.



5. Coffee Fat Bomb


You might know this as “Bulletproof Coffee”. It’s coffee blended with fat, usually coconut oil, butter, and/or MCT oil.


If you’ve never heard of this, I’m aware of how weird it sounds: adding butter to coffee?! The idea is that you get a slow, steady release of energy throughout the morning.


I know I’ve said elsewhere not to drink calories, but the coffee fat bomb is OK because fat doesn’t actually cause an insulin response.


If you’re a small person, half a tablespoon of butter and half a tablespoon of coconut oil with a teaspoon of MCT oil should be OK. For bigger people, double the butter and coconut oil, but do not increase the MCT oil. Too much MCT oil can cause severe digestive issues.



6. Nothing


Aha, I tricked you! Intermittent fasting, which basically means skipping breakfast, is a good option if you’re trying to burn fat. You can have a slightly larger lunch and dinner to compensate for not eating in the morning.


Intermittent fasting is more effective if you’re already following a low carb diet. The idea is that it’s easier for your body to burn body fat for fuel if it’s already used to burning dietary fat for fuel.


Click here for a good beginner’s guide to intermittent fasting if it’s a new concept to you.



These are my six favourite fat burning breakfasts. Are there any others that have worked for you? Leave a comment below.