How To Make A Meat And Nuts Breakfast Recipe
Best breakfast recipe for sustained energy and mental focus
On today’s episode of Live Lean TV, I’m showing you how to make a meat and nuts breakfast recipe.
Yes, you asked for it, so it’s now time to apply what we learned from the following 3 videos to an actual recipe from your meal plan.
#1: How Many Calories Should I Eat A Day?
#2 How To Calculate Your Macronutrients
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#3. How To Calculate How Many Macros To Eat Per Meal
If you haven’t calculated your calorie and macro goals yet, click on videos #1-3 above to get your calculations.
Then I’m going to show you how to make a meat and nuts breakfast recipe based on the calculations from our last video.
So if you missed that last video, click here to watch it.
This is a quick and simple exercise as I take you step-by-step through the calculations.
Then once, you have calorie and macro numbers, it’s time to customize the quantities of the ingredients in this meat and nuts breakfast recipe, to match your goals.
How to change a recipe to fit your calorie and macro goals
Yes, it’s time learn how to apply your specific nutrition plan calculations to the real world.
I’m talking about cooking in the kitchen with a recipe.
For this example, we’re using a daily goal of 2,000 calories.
So based on this, our meal #1 macronutrient goals are:
- 40g of protein (20% of total daily protein)
- 0g of carbohydrates (0% of total daily carbohydrates)
- 35g of fat (40% of total daily fat)
This meal resembles the meat and nut breakfast popularized by Charles Poliquin, and I highly recommend you all follow.
The late Charles Poliquin, RIP, was the godfather of the personal training industry.
So why should you eat meat and nuts for breakfast?
Eating the meat and nuts breakfast was Charles Poliquin’s number 1 dietary tip for optimal leanness, sustained energy, and mental focus.
There have been multiple studies on executives, kids, and professional athletes, that shows a high protein breakfast is critical for sustained energy and increased productivity throughout the day.
Meat and nuts can also positively set up your neurotransmitter production and stabilize blood sugar levels for extended periods of time.
This is because consumption of meat allows for a slow and steady rise in blood sugar.
Then the healthy fats in the nuts allows your blood sugar to remain stable for a long time.
Balancing your blood sugar is key to reducing cravings and keeping you feeling satiated.
The opposite occurs when you eat a high carbohydrate breakfast like cereal or toast.
This causes your blood sugar to be all over the place, leading to more cravings and hunger.
Enough talk, lets get cooking
Alright, just talking about the meat and nuts breakfast is making me hungry, so enough talk, let’s get cooking.
Step into my kitchen so I can show you step-by-step how to make a meat and nuts breakfast recipe.
I promise you, it’s going to be delicious.
Here are the ingredients and instructions to make the meat and nuts breakfast recipe.
How to make a meat and nuts breakfast recipe
| Prep Time | 5 minutes |
| Cook Time | 10 minutes |
| Servings |
serving
|
- 1 tsp avocado oil (or coconut oil)
- 1 clove diced garlic
- 1/3 cup diced onion
- 3 oz diced steak (or grass fed ground beef)
- 2 whole eggs
- 1 dash Onion powder
- 1 dash Garlic powder
- 1 dash Black Pepper
- 1/3 cup diced broccoli
- 1 handful baby spinach
- 1 oz walnuts
- 1 dash hot sauce
Ingredients
|
|
- Heat up 1 tsp of avocado oil in a frying pan over medium high heat
- Add diced garlic and diced onion to the heated frying pan and cook for 30-60 seconds.
- Add the beef and cook throughly for 2-3 minutes.
- Crack two eggs, whisk in a bowl, then add to the frying pan and cook for another 2-3 minutes until the eggs set.
- Add a dash of onion powder, garlic powder, black pepper, 1/3 cup of diced broccoli, and handful of spinach to the frying pan and scramble together.
- Add a dash of hot sauce and mix together.
- Add the food to a plate with a 1 oz side of walnuts.
- Enjoy.
Nutrition Info (per serving):
Calories: 508
Protein: 40g
Carbohydrates: 6g
Fat: 36g
Alright that’s how quick and easy this meat and nuts breakfast recipe was to make.
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It’s so delicious that it deserves a damn that’s good!
Add this meat and nuts breakfast recipe to your diet and watch your:
- body get lean
- energy levels rise
- blood sugar levels stabilize so you are not always craving food
Eating the meat and nuts breakfast is key to achieving all of that.
How did I know the quantity of ingredients to use to reach our macronutrient goals?
So you may be wondering, how do you know if you have the right quantity of beef, eggs, and nuts to hit your calorie and macro goals for this meal.
Great question.
To find this out, I used a food scale to weigh the food.
Check out my video post on how to prep and portion your food using a food scale
Remember, the ingredient quantities in this meat and nuts breakfast recipe were calculated based off of a daily 2,000 calorie meal plan comprised of:
- 40% protein
- 20% carbohydrates
- 40% fat
It’s up to you to customize the ingredient quantities based on your specific calorie and macro goals.
If you’re wondering how I figured out the quantities of ingredients to hit our macronutrient goals of:
- 40 grams of protein
- 35 grams of fat
It’s very simple.
I used our free Live Lean meal planner software.
So before portioning out the ingredients, use the meal planner software to calculate the quantity of each ingredient needed to hit your macro goals.
Here’s how to use the meal planner software:
- Open up the free meal planner software here.
- In the “Daily Target” column, enter in your number of meals per day.
- Enter in your daily calorie goal as calculated in this video here.
- Then enter your macro percentage goals for protein (40%), carbohydrates (20%), and fat (40%) for the day.
- This will automatically calculate your macro totals for the day.
- Based on the example of a 2,000 calorie daily goal, your macro goals will automatically be calculated as 200 grams of protein, 100 grams of carbohydrates, and 89 grams of fats.
- Now all you have to do is go to section for Meal 1, and select the ingredients for the meal from a pre-populated drop down box.
- Select beef from the protein source drop down, select walnuts from the fat source drop down, and eggs.
- The onions, garlic, broccoli, spinach, spices, hot sauce, and any other fibrous vegetable or low calorie sauces and spices are all considered “free foods”. So there is no need to track the calories for them in the meal planner software.
- After you select all the ingredients, you now just have to enter the weight of the ingredients in grams.
- Using a food scale you can weigh the beef (70 grams) and nuts (30 grams) to find the right amount to reach your goals.
- If the food such as eggs, has a nutrition facts label, you can simply add the grams as indicated on the serving size. Since we had 2 eggs, the label says it’s 53 grams per egg, so you’d add 106 grams.
- After entering the grams of each ingredient you can see the total is calculated on the bottom row.
- So if you’re in a deficit or surplus of any macronutrient, simply increase or decrease the serving size of the ingredient until you come close to hitting your macro goals.
- Even if you are slightly over or under on any of the macronutrients, you’ll be fine.
I hope that was very simple and straight forward for you.
Rotate this meat and nuts breakfast recipe
You should also rotate your meat and nut food selections.
In other words don’t eat this exact meat and nuts breakfast recipe every day.
For tomorrow’s meat and nuts breakfast, swap out the ground beef and walnuts for ground turkey and pecans.
Then the next day use fish and almonds.
Variety of food is also very important.
Got it?
Good.
Give the meat and nuts breakfast a try for 7 days.
Then let me know if the comment section below how you feel after the week.
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Question For You:
- Do you follow the meat and nuts breakfast philosophy?
- If so, how do you feel compared to when you eat a high carbohydrate and sugary breakfast such as cereal or bread?
Be sure to share your answers in the comment section below.
Check out our free workout videos here.
Check out my free recipe cooking videos here.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
Hello Brad.
I workout at 6 am, based on your video to calculate each meal you said that you need low carb before your workout, but this breakfast is cero carb, it is OK for me or I have to add some carb?
Thanks
Hey Brad,
i want to start with meat and nuts breakfast – at 05:30-06:00 in the morning (normaly i eat 50 Grams oats cooked in a little bit milk, ad blueberries and a scoop – 10 gams whey, cinnamon and a little bit organic cacao pulver) – is it ok to eat it at the scond breakfast or as a snack at 10:00 in the morning?
Or should i cancel it totaly?
Thanks
Marco from germany
definetly
Oatmeal works just fine for me…out the door by 4:30 a.m!
Wow, a bit carb phobic, if youre planning to build maximal amount of muscle the insulin spike will allow you to do so
Wow, a bit carb phobic, if youre planning to build maximal amount of muscle the insulin spike will allow you to do so
Could this work with Salmon instead of beef?
yes. @BradGouthro
my trainer was totally into charles poliquin and is now totally over it – he did quite a few courses and biosig. he has good supplements though – i use his multi intense but the fish oils are just as good from nordic natural so i use that one
do you use instagram
liquid egg whites are fine but i prefer to get the healthy fat and vitamins/minerals from the yolk. i gave up oatmeal 6 months ago and feel great. i prefer non-grain carbs like fruits, sweet potato, and veggies
two quick questions
1. is it bad to use liquid eggwhites/egg substitute from the cartons?
2. is oatmeal bad for you? or carbs in general if there whole fods like potatoes, fruits, veggies etc?
Awesome thankyou!
Awesome thankyou!
oh having a veggie juice with this is really smart for it’s alkalizing properties (meat is acidic)…juice away but stick with veggies (carrots, celery, cucumber. etc)
oh having a veggie juice with this is really smart for it’s alkalizing properties (meat is acidic)…juice away but stick with veggies (carrots, celery, cucumber. etc)
Hey Brad, Ive started having a veggie juice in the morn, would this be ok to still have with this type of breakfast? Its difficult to have it any other time of day as I cannot juice at work, I could take it with me to have later in the day, but I hear its best to drink straight away to gain all the nutrients?
forever!
Hey brad .. Great channel!! Im looking to follow something like this for a while.. I want to slowly limit my carbs eventhough carbs are good for energy.. How long can I do a eating plan like this 40/20/40?
Hey Brad. I’m a fourteen year old from Canada, and I love your channel. I’ve been cooking a lot of your recipes lately but most of them have meat. Ive been a vegetarian for a year now and was wondering if you could do some more vegetarian meals!
exactly. add in more meat and nuts to make up for the loss of nutrients from not eating eggs.
yep, still burning through glycogen during HIIT
This video clip is amazing! It helps me remember of that time my kid used FatBurnity to get rid of 10kg and enjoy being healthy again! All of us try to shed pounds, but we need a health reboot, and that is what FatBurnity presented. Lose weight for parties, vacations, work, a new (old) partner, and mostly for yourself! It genuinely is not that difficult. A completely new me! Just Google FatBurnity and see for yourself.
Awesome thanks! In that case I’m going to order it. I look forward to the demo!
Hi Brad! Quick question, this looks great but I don’t eat eggs it makes me nauseous. Should I add more meat or nut to compensate for the loss of eggs to make sure I’m still getting the right amount of protein? Thanks Brad!!
Haha, yeah that’s so true. Lol, I guess sometimes when i’m actually working out I just need someone to push me when I start to slow down, but you’re great and i’ll take what I can get. Haha, and you’ve really helped me out a lot, thanks! 🙂
Looks good, I’ll try this out soon.
Thanks for the kind words Jane 🙂
on off days just limit carbs (although on a 40/20/40) they’re already pretty limited. just spread them out more since you don’t have a post workout shake.
Hey Brad! Great STUFF!! I have read the threads and I was wondering if you were going to list the times you ate, what you ate, and when you trained? Sort of a day in the life of Brad Gouthro…
Hey Kevin, I’ve had a few requests for a day in the life vid. I’ll see what I can do!
Thanks Brad! Purchasing an electric scale and your meal planner software. Starting new eating February 1… Keep up the GREAT work.
This just bumped my meal up to the nth degree… I am DEFINITELY trying this this weekend…
Brad –
That’s a great looking breakfast! Thanks for taking the time to share it. I’ve two questions for you, if you don’t mind?
1) How, if at all, would you recommend one alter their breakfast if they work out in the early morning (HIT style), on an empty stomach (maybe a BCAA drink during)? Wouldn’t one desire something closer to 50/50 blend of carbs/protein, with very little to any fat? If more cardio based, maybe even a 3:1 ratio of carbs to protein? Your thoughts?
2) Regarding your meal planner . . . congratulations on a sharp looking app! Could you share how such is better than free apps like MyFitnessPal?
Thanks . . . and keep posting your incredible content! I’m an avid viewer.
Thanks for being an avid viewer! Yes, a drink with BCAAs for fasted would be recommended, or if you don’t want to buy BCAAs, just mix a half a scoop of protein in water. Then after your workout get in a fast acting carb and protein (usually 2:1 is sufficient). Re: my meal planner software…i like things to be customized to my needs…I never found an app that I was completely happy with. Plus i found a lot of the food macros in some of these apps are way off. In my software, i literally did the data entry right off the label. I just get exactly what I need from my meal planner software…other purchasers also agree. Plus you can add in any food you want (I’m going to film another quick demo showing how to do this.)
I am a vegetarian. From what can i get my protein breakfast?… it would be nice to give options for vegetarians when presenting new recipes..thank you!
i am your trainer…just from a far 😉
Can you just be my trainer please? Haha, but for real you’re amazing!
You sir, can cook me breakfast ANY day of the week that ends in a Y! lol… Get your hard booty on over to LA! 😉
Working on a flight now! You wanna film?
Oh heck yes! Give me the details of when you’re coming out here and I will MAKE some time to make a video! ha ha ah! 🙂
yes, it’s actually best if you rotate your meat and nut types everyday…ie chicken/almonds, beef/pecans, turkey/walnuts, etc
could any meat be used for this dish, for example chicken?
great video brad! solid meal…love the meat and nuts breakfast, it works.
i prefer leanner cuts like inside round or top sirloin (they’re also more affordable)
I just released a new updated meal planner with 4, 5, or 6 meal options. If you bought the older version, send me the receipt and I’ll send you the new one for free
Huy Fong Foods Sriracha
Hey Mel, you can replace the nuts with avocados and/or olives to get the healthy fats. You could also replace with a low glycemic/low fructose fruit … examples include apricot, berries, grapefruit, nectarines, papaya, peach
plum
Hey, yes you can and a few others have also asked this. I’m going to film a Meal Planner Software demo to show everyone how. It’s easy.
Thanks! Need more ideas for my no carb/ low carb breakfast days! 😀
Great Video and I Love the mix of foods too, but now my You and My Hubby are in the same Super Man Club hahaha LOL 🙂 !!!!!!!!!!
I think the meal calculator is a great idea, is it possible to add our own items to the menu list and add the macros for them? I’m thinking specifically of my protein drinks which I have for two of my 6 meals. If I don’t include them the whole thing would be thrown off, but every brand is different so it would have to be customizable…
Hey Brad,
What brand of sauce was that??
BIG LIKE 😀
Brad, your Meal Planner Software is set up for six meals, and you cannot change how the protein is distributed. Is there a way to change it for a four or five meal plan? BTW, the series of videos you are doing on the exact foods to eat at each meal is what I’ve been looking for for years. It’d be nice if you came out with a more extensive recipe list that reflects these meals. GREAT WORK!
What cuts of beef/steak do you recommend?
You’re the man Joe. Thanks for the support!
this is an updated version that I just released. e-mail me at info[at]bradgouthrofitness[dot]com and I’ll send you the updated version for free
i cant wait for breakfast now! thanks brad!
Hi Brad I purchased your meal calculator last Friday from your website but it does not look like that.
Hey Brad, I bought the meal planner software and it showed me that I needed WAY more calories than I had been consuming. Saw immediate impact to my gains since using it too. Worth every penny… And I have been eating meat/eggs for breakfast of years…
unfortunately when it comes to nutrition…a lot of things we were taught as kids are backwards… i eat 4 eggs every day. the doctor said i was in the top 99 percentile for health during my last blood test. I’ll leave it at that.
You must not have seen my Magic Mike dance series…oops…wrong channel
Eggs are very good for. They contain good cholesterol
It’s the new Superman 2.0
Isn’t it bad to eat eggs all the time? Just wondering. I know it’s a old source of protein, but I grew up learning 1 egg a week was good to avoid high cholesterol. Thoughts?