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10 Breakfast Options To Boost Your Metabolism And Burn Fat

Without question one of the first areas you need to focus on when looking to change your body composition is eating a supportive nutrition breakfast. We’ve all heard that breakfast is the most important meal of the day and it’s certainly true.

Eating the right breakfast will have a significant impact on setting up your metabolism, digestive processes, blood sugar levels, and energy for the rest of the day. If you’re someone who frequently skips breakfast or grabs a bagel and cup of coffee on the run for example, you’ll have a hard time seeing the lean physique you desire.

In this article I’m going to explain what foods are your best choices for breakfast and provide you with 10 different metabolism boosting and fat burning examples to choose from.

Processed and refined foods for breakfast…

For starters, it should go without saying but you first and foremost remove any processed and refined foods from your breakfast choices. Things like Pop-Tarts, cereal bars, danishes, muffins, and the like have no place in a supportive nutrition diet.

These foods will only cause a spike in blood sugar and insulin levels which will put you in a fat storing state and set the table for energy lulls and sugar cravings later in the day. The reliable source claims, that they do nothing to support lean muscle, boost your metabolism, or provide nutrients at the cellular level. Leave them out of your diet except for the occasional weekend treat.

Cereals and whole grains for breakfast…

If you’re looking to lose unwanted body fat the first thing I’ll recommend that you do is remove starches from your breakfast. This throws a lot of people off because we’ve been led to believe that whole grain cereals, breads, etc, are healthy choices.

While whole grains provide beneficial fiber and slower release sugars for energy, they’re not optimal choices IF your goal is to lose body fat.

The optimal carbohydrates for breakfast will come from plant sugars (glucose and fructose) found in fruits and vegetables. They provide essential micro-nutrients at the cellular level and don’t require extensive digestion like starches do.

One of the little known secrets for increasing your energy is freeing up your body from the energy demands of extensive digestion. Instead of thinking along the lines of getting in lots of fuel for energy, think about running “light” by providing your body with simple, easy to digest nutrients.

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This helps you free up a lot of energy that would otherwise be bogged down working to digest food. Ever wonder why you’re so sleepy after eating a big breakfast? This is why. There’s also a HUGE difference between eating “light” with a small bowl of fresh fruit for example, and eating “light” with a cereal bar or bagel. Not all foods are created equal- always go with the natural option.

If fat loss isn’t your primary goal, high fiber cereals can be a good choice. Having said that I’ll always preferentially choose fruit in the morning or one of my other top 10 most recommended breakfast options:

#1: Fresh fruit

It’s hard to go wrong with fresh fruit in the morning. It’s arguably the most preferential food for your body at this time of the day. Fruit provides vital micro-nutrients, vitamins, minerals, and phytonutrients to the cells along with essential fiber to aid in the elimination process.

If your energy demands are high due to a fast metabolism or high caloric expenditure (athletes or individuals doing labor jobs) you may find it necessary to include additional protein and/or healthy fats.

#2: Fresh fruit along with a Tropical Oasis drink

This is one of my favorite breakfast options that I do regularly. I’m a big believer in doing “green” juices in the morning. If you don’t have a juicer, I recommend the Breville line. There’s endless combinations of greens and fruits to run through a juicer.

One of my favorites is the “Lemon-Ginger Blast” which consists of a bunch of parsley or cilantro, 2 apples, 1 lemon, and a 1-3″ piece of ginger root.

You’ll be surprised how much energy you’ll have by doing these green juices. If you need a little more substance you can always add a bowl of fresh fruit. A lot of times I’ll do a green juice and then sit down to eat a bowl of strawberries, blueberries, etc. I’m a 240lb guy and this breakfast provides me with plenty of energy through the morning.

#3: Fresh fruit with 1-2 handfuls of raw almonds

Another great whole food combination but this time you’re adding in the fiber, protein, and healthy fat from the raw almonds.

#4: Scrambled eggs with fresh fruit

This my regular breakfast routine when I’m not doing green juices. The combination of protein from the eggs and fiber from the fruit boosts your metabolism and provides steady energy through the morning.

#5: Hard or soft boiled eggs with fresh fruit

Perfect when you’re on the run. This is a way better than a cereal bar or that danish from Dunkin Donuts.

#6: Vegetable omelet with fresh fruit

My Saturday morning favorite when I’ve got more time. Chop up some green peppers, onions, mushrooms, tomatoes, any of your favorite veggies and make a hearty omelet. The sweet fresh fruit is like your dessert.

#7: Cottage cheese with fresh berries

While I’m not personally a big fan of the taste of cottage cheese, it’s certainly a good choice due to the high protein content. Get the real deal (not fat free) and add some blueberries (or other fruit) on top for some fiber and natural sugar (fructose).

#8: Whey protein shake

I can’t say enough about the benefit of protein and fiber for boosting your metabolism and stabilizing blood sugar levels. If you don’t have much of an appetite in the morning this is a great option. You can always add fat and/or fiber to the shakes for added energy and bulk. See the options below for shake-smoothies additions.

#9: Protein fruit smoothie

Take 1 cup of frozen blueberries (or other berries) along with 1-2 tbsp psyllium husk fiber, 1 scoop whey protein, water, and add 1-2 tbsp of coconut oil or flakes. If extra thickness is desired you can also substitute the fiber with plain natural yogurt.

#10: Advocare meal replacement shake

Unlike straight whey protein powder, meal replacement shakes are already formulated with the optimal ratio of protein, carbs, and fats. All you have to do is empty the packet into a shaker cup or blender and add water. The Advocare products are my preferred choice and they taste great. Optimum Nutrition Gold meal replacement shakes are also a great choice and a close second to the Advocare shakes.

Additions to whey protein shakes or smoothies

If you decide to consume whey protein shakes or fruit smoothies for breakfast you may want to add some additional fat and/or fiber for extra energy density. Here are some of my favorite choices:

  • Coconut flakes
  • Meat from young Thai coconut
  • Coconut oil (it’s solid at room temperature- tastes great, don’t worry)
  • Psyllium husk fiber
  • Organic fiber powder
  • Chia seed powder
  • Raw Almonds
  • Flax Oil

My one EVERY day supplement  that I take with breakfast…

Supplementation is a whole other subject for another article, but there’s one supplement that I take EVERY day and recommend that everyone should do likewise. What is it?


It doesn’t matter if you do fish oil capsules, fish oil liquid, flax oil, krill oil, or any of the new flavored varieties from Barlean’s. Just make sure to include omega-3 supplementation with your breakfast. It’s one of the best things you can do for your health.

You can check out my preferred choices for omega-3 supplementation on my nutritional products pages.

Thoughts on coffee……

You’ll hear conflicting reports on coffee but my position is that it can be very healthy (if consumed in moderation and its natural). See my article “Is Coffee Good Or Bad For You” for more information.

I hope this article helps you find some breakfast options you like and can live with. At the end of the day, breakfast is too important of a meal to miss or eat something that’s not supportive.

When in doubt, always choose whole, natural foods over anything processed and refined. It’s hard to go wrong with proteins, fruits, vegetables, nuts, seeds, and the like.

Shane Doll is a certified Charleston personal trainer, fat loss expert, speaker, and founder of Shaping Concepts Fitness Training Studios. If you’re looking for a personal trainer in Charleston, you can receive a FREE, no-obligations (2) session trial and consultation without risking a dime. Over 1000 Charleston area residents have transformed their bodies following our unique burst training workouts and simplified nutrition programs.

To learn more about supportive nutrition meal examples download your FREE copy of “The Lean Code Method Quick Start Nutrition Guide.”

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Category: Nutrition.