Men's Nutrition

Breakfasts For busy Guys

Does This Sound Like You?

Look, I get it.


Nothing is harder than being told that you need to be eating a healthy breakfast every morning.

You’ve been told this thousands of time and every morning when you wake up, you’re in a rush and you’re out the door 30 minutes later breakfast is the last thing on your mind.

You don’t have time to sit down at the kitchen table with a nice breakfast omelette and a black coffee while you read the paper and you sure as hell don’t get the opportunity to do it at work either.

So what do you usually do?

Grab a coffee on the way to work, maybe a ham and cheese croissant or a boiled egg.

That should keep you satisfied for a few hours right?

But then what happens?

You start craving sugary sweet foods because you need a pick me up, it’s still two hours until lunch and you’re not sure if you can hold off that long.

So you look for a quick pick me up, it might be another coffee with a few sugars or you might have a piece of chocolate in your draw in case of emergencies (now is an emergency!).

Every day you go through this cycle and tell yourself that you need to eat better, you need to wake up earlier so you can prepare you food and you need to start brining healthy food to work.

But you don’t have time, by the time you get out of the office, get home pick up dinner on the way and try to unwind it’s 11pm and it just goes in this viscous cycle.

Well luckily,  I’ve got just the cure for you…


I started to notice this pattern among my clients, similar to the story I told above and I always told them they just need to prepare more, I didn’t really show any sympathy because I didn’t understand what it was like, until I started to experience this myself.

I started doing earlier and earlier training with my clients in the morning and all of a sudden I didn’t have time for breakfast either.

I couldn’t focus on what my client was doing and I kept getting the mid morning slumps, I knew I had to do something about it because I had to practice what I preached and I was a big believer in a healthy breakfast.

That’s when I started doing some research on recipes that were quick to make and full of the good stuff.

None of this toast with vegemite stuff.

I wanted foods that would help me keep full until lunch, give me enough energy throughout the day and help prevent hunger cravings and keeping the belly fat off.

After trialling and experimenting with different recipes I managed to come up with 5 of my favourite meals that take under 5 minutes to make, only contain a few ingredients and can even be prepared the night before, or at the work desk so they’re quick to consume.

After giving these same recipes to my clients they started to get amazing results. They weren’t hungry all of the time, they had more energy during the day and they were able to lose that stubborn belly fat because no longer were they craving sugary sweets or pick me ups.

I figured these busyman breakfast recipes would be the perfect thing for ANYBODY and I mean anybody.

If you’ve got 5 minutes before bed, or you’ve got 5 minutes in the morning then you don’t have an excuse.

So, below I’ve posted the recipes for you, and you can also download this yourself to print you, all you have to do is click this link


Berry blast yoghurt


Ingredients :


  • 2 chobani plain yoghurts (170g tubs)
  • 20 almonds
  • 1 handful of frozen mixed berries
  • 1 pinch of cinnamon
  • 1 tsp of stevia


Method :

  1. Combine all ingredients in a small container


Eggsellent Breakfast




  • 3 boiled eggs
  • 1 pack of frozen steamfresh veggies
  • 100g of cottage cheese
  • ½ avocado



Boil up 1 dozen eggs on a Sunday and store in the fridge.


  1. Place one bag of steam vegetables in microwave
  2. Cut half an avocado and scoop into bowl, mash with a fork
  3. Get 3 boiled eggs from fridge and crush up into the avocado
  4. Add veggies
  5. Add in 100g of cottage
  6. Mix all together with a fork

Mocha shake


  • 1 tbsp hot water
  • Instant coffee
  • 1 cup of lowfat milk
  • 1 cup raspberries/blueberries
  • 1 scoop protein powder (chocolate or mocha)
  • 100g of cottage cheese
  • 3 ice cubes


Method :

  1. Add 1 Tbsp of hot water in a blender
  2. Add in instant coffee and pulse blender for 10 seconds
  3. Add in ice cubes and blend to chill the coffee
  4. Add in all other ingredients to blender
  5. Blend to desired consistency

Overnight oats


Ingredients :


  • 1/2 cup (40g) rolled oats
  • 1/2 cup (125ml) low fat milk or almond etc
  • 1/2 cup (120g) Greek yoghurt
  • 30g protein powder
  • 1 tbsp of flax seeds

Note: add an extra 1-2 tbsp. of milk if the protein powder makes the mixture a bit too thick for your liking!

Method :

  1. Combine all ingredients in a container/glass jar
  2. Stir until all ingredients are mixed
  3. Place in the fridge overnight
  4. Remove in the morning and add a dash a cinnamon

Nutty crunch shake


  • 2 tbsp rolled oats
  • 1 cup low fat milk
  • 100g low fat cottage cheese
  • 1 scoop chocolate  whey protein
  • 1 tbsp of peanut butter
  • 1 pinch of cinnamon
  • 3 ice cubes



  1. Combine all ingredients in a blender and blend until desired


P.s – If you’re a busy guy who needs quick health and fitness tips to lose stubborn belly fat then make sure to join the private community on Facebook and start burning fat now!


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Tyson Brown

Author Tyson Brown

Coffee Lover, Online Coach, Superhero movie buff and Intermittent Fasting Expert. Tyson Will help you build a lean body like the almighty Thor and get rid of that stubborn belly fat for good!

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