Breakfast… the most important meal of the day

By Sam Witter on 14th September, 2016


Breakfast stands for “break fast”, when we are sleeping the body is fasting for at least 8 hours, this time is used for recovery and repair.

The first thing we then eat is very important as this has a significant hormonal effect, determining if we will burn fat, how much energy we will have and what mood we will be in.

Most people think breakfast means cereal or toast, these are usually processed sugary foods with very little if any nutritional value, I call these EMPTY CALORIES.

So if breakfast is the most important meal of the day what should we be eating?

Protein, good fats and greens is the answer. These macronutrients are the ideal way to kick start your day. Natural mineral rich foods such as eggs, lean meat and fish provide you with the protein you need for detoxification, protein synthesis and stimulating the fat burning process. Also eggs, nuts and avocado are good choices. Finally vegetables or very low glycaemic index carbohydrates are neglected by most people when they are actually very important. Vegetables are a very low GI and GL carbohydrate this means they have a minimal effect on blood sugar levels keeping the body in a fat burning state but providing you with lots of goodness such as phyto chemicals, vitamins and minerals.

Eating like this for breakfast kick starts your metabolism and sends neuron transmitters to the brain to start the fat burning process. You will see an improvement in energy levels, as blood sugar is stable and an improvement in state of mind.

A good example for breakfast would be:

  • Poached eggs, smoked salmon and avocado


  • Black coffee and a pint of water

For more recipes, take a look at The Tri-Plan. See how you measure up with our free health checker.

About Sam Witter

Sam Witter

Sam Witter is a personal trainer and nutritionist who has helped celebrities such as Coleen Rooney and Mel C achieve their health and fitness goals.

A love for sport and fitness growing up led him to pursue a career as a personal trainer. As he developed his knowledge of the way the body works, he became more and more interested in hormone and bio-signature analysis and the different hormonal effects of certain foods on the body.

Read More About Sam