Macro Friendly Breakfasts

Growing up I used to hate breakfast. I also had a habit of eating some of the most "unhealthy" and random foods when I would wake up. A couple of examples would be Jaffa Cakes and chocolate bourbons (I'm not proud of it 😂). I now use my breakfast as a pre workout meal so getting the right fuel into my body has become super important and I've learnt to appreciate and enjoy my breakfast a lot more. This has mainly been because I've started to build up a collection of breakfast meals that I actually enjoy. Here are my favourites!


Golden Syrup Oats & Summer Berries

I'll start off with the quickest and easiest to prepare. I'll be honest, I've been cutting for over 5 weeks now and I've eaten this every single morning. It's easy to prepare and has really great macronutrients (as well as containing some micronutrients in the berries!).


You'll Need

• 1x Packet Quaker Oats Golden Syrup

• 180ml Milk of your choice

• 60g Raspberries

• 40g Blueberries


1) Add the oats and milk to your bowl and heat in the microwave for 2 minutes.

2) Take out and stir the oats. Top with the berries and serve.


Bircher Muesli with Banana & Honey

This is another oat based breakfast but it's one I tend to find myself using more in the summer as it's a cold dish. This one takes slightly more prep as you need to prepare it the night before you eat it but trust me, the wait is worth it.


You'll Need

• 70g Rolled Oats

• 120ml Apple Juice

• 70g Natural Yoghurt (For added protein you could use skyr instead)

• 1 Small Banana

• 1 Tsp. Honey


1) Add the rolled oats, apple juice and natural yoghurt to a tupperware container or bowl, mix, cover and leave in the fridge overnight.

2) In the morning take out the oats and top with the chopped banana and teaspoon of honey.


If you don't want to spend so many carbs on your breakfast you can remove the banana and honey from the recipe. Or, if you're looking to mix it up and try new toppings, experiment with sliced apple, sultanas, strawberries and other fresh fruits.


Summer Berry French Toast

When I first read the recipe for this one I wasn't really sure if I'd like it. In the UK we don't really have french toast, we have eggy bread. Which is basically the same thing only we eat eggy bread as savoury not sweet. However, after giving this one a go it's become one of my favourites.


You'll Need

• 2 Whole Eggs

• 2 Tbsp. Milk of your choice

• Pinch of Salt

• 1 Tbsp. Stevia

• Pinch of Cinnamon

• 2 Slices of White Bread OR a bread of your choice (sourdough is another good option)

• Calorie Free Spray

• 1 Tbsp. Low Fat Natural yoghurt OR Plain Skyr Yoghurt

• 1 Tbsp. Honey

• Handful mixed berries


1) Mix together the eggs, milk, salt, sugar and cinnamon in a bowl.

2) Pour the mixture on to a plate and submerge the bread into it. Flipping the bread over to cover both sides.

3) Spray a frying pan with low calorie spray and fry both sides of the bread for about 2 minutes on each side.

4) Serve with the yoghurt, berries and honey.

Full English Breakfast

It always amazes me that when people want to "get fit", they kick out the classic fry up. When, in reality, the english breakfast can easily be transformed into low fat and high protein central.


You'll Need

• 2x Low Fat Bacon Medallions

• 2x Low Fat Pork Sausages OR 2x Chicken Sausages

• 1 Whole Egg

• 150g Reduced Sugar Baked Beans

• 4x Button Mushrooms

• 4x Cherry Tomatoes On The Vine

• 1 Tbsp. Olive Oil


Do I need to write a method for making a full english breakfast!? Heat the sausages in oven, Poach the egg and fry the bacon, mushrooms and tomatoes in the olive oil. Oh yeah, and warm the beans up in the microwave. Sorted!


So those are my favourite macro friendly breakfasts. If you're sensible with your choices, you can make a lot of your favourite meals work!


If you're looking for more help with your nutritional choices, head here.

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© 2020 by Sam Barnes