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“Breakfast is the most important meal of the day.” 

In my experience, that statement is plugged by 1 of 2 people: 

  1. Dads
  2. Doctors 

Let a third enter into the conversation… 

Me 😈 

I COULD list out all the reasons breakfast is better, but today I’m going to show you exactly what to do to build a better breakfast.  

What Makes a Good Breakfast?

People make a BIG deal about breakfast foods… 

“What should I eat?” 

“How many calories should I have for breakfast?” 

“Can I have this?” 

Wanna know a secret? 


And while we’re at it – traditional breakfast food does NOT have to be eaten at breakfast! 

I’ve eaten tacos, sandwiches and salads for breakfast because it fit my preference and my meal plan.  

When it comes to recommendations for breakfast, I have 2 rules: 

#1 High Nutrient 

Throughout the day, the body burns through nutrients to keep up with daily processes; therefore, a high nutrient breakfast refuels stores and sets you up for a great day ahead.  

This heavily impacts things like: 

  • Energy Levels 
  • Focus 
  • Mood 
  • Hydration 
  • Muscle Fatigue & Cramping 
  • Digestion 
  • Hormone Functioning  

#2 High Protein 

Protein is easily the hardest macronutrient for individuals to hit… 

Makes sense as the traditional American diet is VERY high in heavily processed carbs and fats… 

So let’s get ahead in our day, and start the day off with a high protein breakfast.  

After all, this is when willpower and motivation peak, so you’re much more likely to fight that “I don’t wanna” mentality.   

Besides putting you ahead on your protein goals, it’s also the macro that keeps you fullest longest, which reduces your midmorning hunger and early afternoon cravings.  

Now let’s address the calorie topic… 

The traditional American diet (specifically in the Minnesota/midwest region) keeps breakfast small and dinner HUGE; however, for the average American, meals are best divided evenly throughout the day.  

Simply put: 

If you consume 1500 calories per day and eat 3 meals per day, each meal should be approximately 500 calories. 

If you consume 1500 calories per day and eat 5 meals per day, each meal should be approximately 300 calories.  

There is NO magic number of meals or calories per meal that will help you lose weight… 

It’s 100% about your overall caloric deficit. 

Here’s my best GENERAL piece of advice to you – your breakfast is too small. 

You probably are eating REALLY healthy foods, but add some protein and balance out those calories with the rest of your meals.  

What Time Should You Eat Breakfast?

Do you know what people make an ever bigger deal of? 

What TIME you eat your first meal of the day… 

*COUGH* Intermittent Fasting *COUGH*

Now, that’s not to say it doesn’t matter, but in the fat loss hierarchy, there are a number of things to shore up before that… 



When you eat your first meal of the day CAN impact your ability to adhere to the remainder of this pyramid!

Waiting too long to eat breakfast can lead to: 

  • A TANK in Energy Levels (Typically felt mid-afternoon)
  • All Out Binges (Most often at the END of the day)
  • Poor Stress Management (Also can lead to binges)
  • Decreased Willpower & Focus (Why you choosing “bad” foods becomes so much easier)
  • Nutrition Frustration (Hard to fit all those calories and macros without 1 meal…) 

Generally speaking, I recommend you eat breakfast within 90 minutes of waking.  

Throughout research this appears to be the “sweet spot” for waking up, turning hunger signals on and giving you time to take care of your additional morning responsibilities! 

Breakfast Recommendations

So what SHOULD you eat for breakfast?? 

Here are my top 5 recommendations for you to look into: 

  1. Breakfast Burritos 
  2. Yogurt Bowls or Parfaits 
  3. Smoothies 
  4. Egg Bakes 
  5. Oats or Overnight Oats 

“But Jordan, I just want recipes!” 

I know you do! 

Which is why I’m inviting you to the 7-Day Better Breakfast Builder Challenge! 

Want in? 

CLICK HERE, send me a “BREAKFAST BUILDER” message and I’ll get you signed up!