Breakfast of Champions

Say goodbye to the tradie breakfast of champions and say hello to these three high protein, low calorie alternatives.

Back when I was an apprentice cabinet maker (2007-2010) the boys and I would grab a pie or sausage roll with a can of redbull or an iced coffee on the way to site on more days than I can count.

This was the ‘tradie’s breakfast of champions’ and we weren’t the only blokes doing it.

It’s no wonder that servo’s country wide have a $6 pie and drink combo running all year round.

My combo of choice was a Mrs Mac’s giant sausage roll with a large (750ml) Dare Iced Coffee Espresso which has a combined total of 1,104 calories, 39g Protein, 56g Fat, and 116g Carbs!

It’s no wonder that back then I wasn’t walking around looking like the pinnacle of health.

(I left my trade in 2010 to persue BMX racing and then began my career in the fitness industry in 2012)

Breakfast on the go can be a challenge for most blokes and it’s not uncommon to grab something from the servo or the golden arches on your way to site, but it’s time to say goodbye to the old tradie breakfast of champions and say hello to these three high protein, low calorie alternatives.

1. Strawberry Choc Protein Smoothie

(351 calories, 32g protein, 12g fat, 30g carbs)

The night before, add the following ingredients in a blender, blend, and store in the fridge overnight. Pull it out in the morning and drink on your way to work.

  • 30g whey protein isolate chocolate flavour (Bulk Nutrients)

  • ½ cup strawberries

  • 350mls vanilla flavoured almond milk (Almond Breeze)

  • 1 tbsp (approx. 15g) peanut butter

2. Egg & Veggies Muffins

(286 calories, 30g protein, 15g fat, 7g carbs)

In a large mixing bowl beat 6 whole eggs, 1 cup chopped white mushrooms, 1 cup diced red and green capsicum, 60g grated low fat cheddar cheese, 100g cooked, shredded turkey breast, salt, and pepper.

Preheat an oven to 180°. Using a cupcake baking tray, spray lightly with olive oil spray and even portion your mixture into each section of the tin.

Bake for 20 minutes or until golden. Allow them to cool, and then store in the fridge. You can eat them cold or reheat them in the microwave each day before work. Makes 6 muffins. 2 muffins per serve.

3. Breakfast Burrito

(495 calories, 32g protein, 19g fat, 48g carb)

In a medium sized fry pan, spray lightly with olive oil and sauté ½ cup finely chop a red capsicum, ¼ spanish onion, 1 tsp minced garlic.

In a small bowl, whisk 2 whole eggs and then pour into pan. Stir mixture together to make a scramble. Once eggs a cook, add mixture to 1 tortilla (wrap), sprinkle 30g low fat cheddar cheese and add salt and pepper to taste.

There you have it, 3 super quick and easy low-calorie breakfast options that are healthy, high in protein and super tasty.


Coach Ben

Holeshot Fitness


P.S. When you’re ready to reach your goals, simply click the link below and register for your 28-Day Kick Start Program. Click here to get started ->

#Nutrition #FatLoss #FitDad #Carbohydrates

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