The ideal breakfast!

Inspired by Charles R. Poliquin and the book "The Code" written by Eric Falstrault.

The morning awakening is, for many of us, a difficult stage. We are often caught by the time and our thoughts are already turned towards our day's occupations. It seems very difficult to take the time to prepare a "good" breakfast and that is why many people simply take a bite, or even do not have breakfast at all. Yet, the human body is predisposed to eat in the morning. A quality breakfast is therefore your best ally to face a big day.


This famous breakfast has become highly publicized, and for good reason: the first thing you will eat when you wake up will act on your appetite, dictate your productivity at work and regulate your body composition.

What is a "good" breakfast?

Today, because of false beliefs and studies biased by the lobbies of the agro-food industry, we are sold "healthy" breakfasts composed mainly of cereal products, fruit juice and a low fat spread, with a coffee. Unfortunately, this type of breakfast lacks very important nutrients to meet the energy requirements of a day.

What we eat at breakfast programs our neurotransmitters for the next 24 hours. So a good breakfast will increase your ability to concentrate at work and allow you to still have energy at night when you are your family.


To meet this need, you need to find a nutrient-rich breakfast that will allow you to burn as much fat as possible, ensure a slow and steady increase in blood glucose, and have optimum energy throughout the day.

For this, we advise you to try a breakfast with a source of animal protein or eggs, with a small portion of fruit and a handful of nuts.
alt Not only will your source of protein favor your concentration and motivation, but the nuts will also provide a source of fat that will stabilize blood sugar while providing many health benefits at the cerebral and cardiovascular levels*.

Here are examples of possible breakfasts**:

  • 1 to 2 turkey steaks, 1 handful of almonds, 1 cup of red fruit;
  • 1 to 2 lean beef steaks, 1 handful of Brazil nuts;
  • 1 to 2 chicken cutlets, 1 handful of hazelnuts;
  • Scrambled eggs, avocado, tomatoes, a few cashews;
  • Omelette with unpasteurized strong cheddar, asparagus, red fruits, walnuts;
  • Protein powder, banana, egg (crepe style), almond butter, 1 kiwi or clementine;
  • Natural Greek yogurt 2% or more, wild fruits, 1 handful of walnuts.

Obviously, in order to fully benefit from the nutrients found in these foods, organic and free-range products should be selected. Avoid processed products which contain too much nitrates.
alt These breakfasts are only examples, you are free to adapt them according to your preferences and tastes. Choose foods rich in nutrients while favoring sources of protein and fatty acids.

To go even further on the subject:

Make an appointment with our specialists at Studio Evolution to accompany you in your fat loss process, or to find the best breakfast adapted to your needs.


*1. Charles R. Poliquin on

*2. Éric Falstrault, *Le code : votre guide vers une santé et condition physique remarquable, Editions Katana, 2016. alt