Top 5 Breakfast Foods To Shed Fat and Get Lean

It’s been said that breakfast is the most important meal of the day.  It’s true … the first piece of food that you put into your mouth will dictate the rest of your day.  If you start it off with processed and sugary foods, you’re setting yourself up for a day filled with inconsistent energy, lack of focus and cravings for more sugary foods.

That’s why it’s so important that you get this meal right.

Today, I’m going to give you some guidelines as to what constitutes a good breakfast and how eating a breakfast in this way will help you to shed fat, get lean and stay lean.

First, you need to ditch the cereals, bagels, muffins, cookies, toast, breakfast bars and anything else that contains carbohydrates as the main macronutrient.  These foods are very nutrient deficient and will result in a spike in blood insulin levels.

If your goal is to improve body composition and get super lean, you want to limit your spikes in blood sugar so that you can keep your blood insulin level low.

Get rid of all breads, grains and starches.

For your first meal of the day, you’re going to focus on eating two things:

  • Meat (protein)
  • Healthy Fats

Because we’ve all been programmed to eat carbs first thing in the morning, this is a tough piece of advice for many people to swallow.  Just hear me out though …

By starting your day off with a breakfast that is centered around meats and healthy fats, you’re going to get the following awesome benefits:

  • Slow & steady rise in blood sugar (courtesy of meat / protein)
  • Stable blood sugar for an extended period (courtesy of healthy fats)
  • Rise in dopamine & acetyl-choline (for focus & drive)
  • Longer feeling of satiety

Here are (5) super quick, #AustereAthlete approved breakfasts that will help bring you closer to your goal of getting leaner & more toned:

Breakfast # 1

  • 4 – 6 ounces grilled chicken breast, seasoned however you like it
  • Handful of raw almonds
  • 2 – 3 grams fish oil

Breakfast # 2

  • 4 – 6 ounces pork loin, seasoned however you like it
  • 2-egg omelet with diced tomato & avocado
  • 2 – 3 grams fish oil

Breakfast # 3

  • 4 – 6 ounces grilled london broil, seasoned however you like it
  • Handful of macadamia nuts
  • 2 – 3 grams fish oil

Breakfast # 4

  • 4 – 6 ounce ground bison patty, seasoned however you like it
  • 2 eggs, cooked however you like them
  • 2 – 3 grams fish oil

Breakfast # 5

  • 4 – 6 ounces venison steak, seasoned however you like it
  • Handful of pistachios
  • 2 – 3 grams fish oil

So there you go, 5 quick & easy breakfast ideas that will help you to get lean, build new muscle and have a much more focused and productive day.

AND, all 5 of these examples can be cooked ahead of time, packed up in advance and taken on the go so that lack of time stops being a reason for not having the body you want.

To avoid getting tired of eating the same protein source, as well as avoid a food allergy, rotate your meats / protein sources throughout the week.

Wild meats will always be a better choice than domestic meats.  For example, a 100-calorie serving of beef will provide about 8 grams of protein while that same serving size of bison will give you nearly 20 grams!

What more could you ask for?

If you’re looking for a program that will get you leaner, stronger and more fit, then I urge you to check out my Fit In 42 Body Transformation Challenge

It’s a 42-day body transformation program that ties together awesome kettlebell workouts, the best in nutrition guidance and killer accountability!


Leidy HJ1, Tang M, Armstrong CL, Martin CB, Campbell WW.  The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men.  Obesity (Silver Spring).  2011 Apr;19(4):818-24.

Ratliff J1, Leite JO, de Ogburn R, Puglisi MJ, VanHeest J, Fernandez ML.  Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men.  Nutrition Research.  2010 Feb;30(2):96-103.

Vander Wal JS1, Marth JM, Khosla P, Jen KL, Dhurandhar NV.  Short-term effect of eggs on satiety in overweight and obese subjects.  Journal of the American College of Nutrition.  2005 Dec;24(6):510-5.