Refreshing breakfast:

• 1 cup milk, low fat (1%)
• 1 piece of fruit (apple, nectarine etc)
• ½ cup cottage cheese, low fat
• 1 handful Brazil nuts
• 1 tsp olive oil

Chop the fruit and mix with the cottage cheese and add the olive oil - 353 calories

Omelette:

• 6 egg whites
• 3 oz chicken or salmon
• ¼ cup onions
• 1 ¾ cups spinach
• 1 cup celery
• 1 tomato
• 1 tsp olive oil

Sauté vegetables until softened, stir in egg whites and meat. Cook until set with seasoning of your choice - 293 calories

Eggs on Toast:

• 3 whole eggs
• 1 piece of whole grain toast
• 1 tsp butter

Poach the eggs, toast the bread and enjoy - 400 calories

Cereal and side serving:

• ½ cup low fat milk (1%)
• ½ cup of sugar cereal (porridge, musilee, bran flakes)
• ¼ cup chopped fruit (e.g. pineapple, apple, nectarine, blue berries)
• 3 ½ oz of mozzarella cheese

Enjoy your preferred, non sugary cereal with milk and fruit. Have a slice of cheese on the side - 294 calories

Bon Apetite!!

 Andrew Pascoe
TJF Personal Trainer

To visit Andrew Pascoe’s profile page please click here - Personal Training and Nutrition.

Andrew Pascoe’s Top Tips:

• Eat more frequently – 5-6 smaller meals per day are better than 3 large ones.
• Drink at least 8 glasses of water per day
• Don’t over eat. Chew your food and take time to enjoy it
• Eat a variety of foods, colours, tastes and textures. Eat with your eyes as well as your mouth.
• Balance it out. Carbohydrates, protein and Fats are ALL essential macronutrients.
• Try and eat whole or organic foods where possible.
• Stay well away from refined, processed or fast foods.
• Eat according to your activity levels

The Office and Car kit:

• Bottle of water
• Fruits and Nuts
• Food Diary

The sample-eating plan:

• To start the day - Tall glass of mineral water
• Breakfast - Poached Eggs on wholegrain toast
• Snack - Fruit with nuts OR Cottage cheese with strawberries/Pineapple
• Lunch - Salads with roast vegies, fresh vegies, herbs, tuna, chicken etc OR Sandwich (whole grain pitta bread) with the above salads
• Snack - As above
• Dinner - Choice of Fish, chicken and meat with vegies or salads

Happy Training!

Andrew Pascoe
TJF Personal Trainer

To visit Andrew Pascoe’s profile page please click here - Personal Trainer Mayfair.

This morning I made a smoothie for breakfast. It was really tasty and I have definately found a new recipe that I will be using much more. The main ingredient I need to tell you about is a new product I found in the Adult Willy Wonka Factory (Whole Foods in High Street Kensington). Its called Egg Nation and is the best protein supplement I have found so far - Click Here for the Egg Nation website to find out more and to buy online.

Having liquid egg whites in your smoothie may sound gross but trust me, all the sh*t that is put in your whey protein supplement is much grosser.

TJF Breakfast of Champions Recipe:

• 250ml Egg Nation
• 3 scoops natural goats milk yoghurt
• 6 big strawberries
• 1 white nectarine
• 3 scoops organic oats

Let me know what you think!

To return to the TJF Personal Training homepage click here - Personal Trainer London.