Fats + Protein at Breakfast

Most people start their day with sugar, processed carbs, and caffeine. They spike their blood sugar, crash by mid-morning, and wonder why they feel depressed and anxious all the time.

If you want to build discipline, stay energized, and dominate your day, you need to fuel your body. That means protein and healthy fats for breakfast—no carbs.

Most traditional breakfasts (cereal, toast, bagels, pancakes) are loaded with refined carbs. This causes:

• A rapid blood sugar spike → You feel great for an hour.
• A blood sugar crash → You feel tired, sluggish, and hungry again.
• Increased cravings → You eat more junk throughout the day.
• Reduced focus and productivity → Your brain isn’t fueled properly.

END RESULT = DEPRESSION / ANXIETY

The Benefits of Eating Protein and Healthy Fats in the Morning

Stable Blood Sugar – No energy crashes or hunger spikes.
Increased Mental Clarity – Protein provides steady fuel for brain function.
Better Appetite Control – Stay full longer and avoid cravings.
Improved Fat Burning – When you avoid carbs in the morning, your body burns fat for energy.
Supports Muscle Growth & Recovery – Protein fuels muscle development and strength.

LIST OF GOOD FOODS

1. Eggs 

The ultimate breakfast food—high in protein, healthy fats, and essential nutrients. Scramble, fry, or poach them for a perfect start.

2. Steak 

A protein-packed powerhouse. Rich in iron, B vitamins, and healthy fats to keep you full for hours.

3. Bacon 

A great fat source when eaten in moderation. Opt for uncured, no-sugar-added bacon for the cleanest option.

4. Chicken Sausage 

A high-protein, flavorful option that pairs well with eggs. Make sure it’s free of fillers and added sugars.

5. Salmon 

Rich in protein and omega-3s, salmon fuels your brain and body. Smoked salmon or pan-seared fillets are both excellent choices.

6. Ground Beef (Grass-Fed Preferred) 

A protein-rich, versatile meat that’s zero-carb and packed with iron and B12.

7. Lamb Chops 

Loaded with healthy fats and protein, lamb is an underrated but powerful breakfast option.

8. Greek Yogurt (Full-Fat, Unsweetened) 

High in protein and probiotics. Avoid flavored yogurts with hidden sugars.

9. Avocados 

Packed with fiber, potassium, and heart-healthy fats—perfect for sustaining energy levels.

10. Whole Sardines 

High in protein, omega-3s, and vitamin D. Eat them on their own or with a drizzle of olive oil.

11. Cottage Cheese (Full-Fat, Unsweetened) 

A great protein source with minimal carbs. Add a sprinkle of salt and pepper for extra flavor.

12. Pork Chops 

Lean, protein-packed, and rich in flavor.

13. Cheese (Aged & Full-Fat) 

Cheddar, gouda, parmesan—great sources of protein and fat with almost no carbs.

14. Coconut Oil 

A clean fat source that provides instant energy and helps keep you full. Use it for cooking eggs or add to coffee.

15. Butter (Grass-Fed Preferred) 

An excellent fat source that enhances flavor and provides steady energy. Use it for cooking meats, eggs, or even adding to coffee.

LEARN ALL THIS AND MORE - BREAKING FREE FROM DEPRESSION