• 1 cup frozen berries (I like blueberries)

• 25g of nuts (I like a mix of macadamias and pecans)

• 300g (1.2 cups) whole milk

• 4g matcha green tea powder

• ¼ tsp ground turmeric

• ¼ tsp ground cinnamon

• ¼ tsp ground ginger

• 1 tbsp honey or maple syrup

• 5g creatine

• 10g collagen peptides

540 calories 22g protein 47g carbs 29g fat (eggs not included)

Throw it all in a blender with a couple of ice cubes and blend. I’ll often also throw in a couple squares of 95% dark chocolate or maybe some carrot sticks. Sometimes I like to top it with some coconut shavings. The berries will give a nice antioxidant boost, while the turmeric and cinnamon will help to battle inflammation. The matcha contains more antioxidants and also a little caffeine, but more importantly has L-theanine in it, which helps to prevent the caffeine energy crashes that can often happen later in the day. I deliberately pair this with my morning coffee for that reason. Ginger will help with good digestion. Nuts and whole milk contain healthy fats, a key minerals, and fat soluble vitamins as well as some protein. The creatine and collagen peptides help to round out the muscle recovery aspect. 

I usually pair this with 3 sunny-side up eggs and have that as my breakfast with a cup or two of coffee. I will caveat this by saying this is quite a calorically dense meal. After adding in the eggs (+the oil I cook them in and what I top them with) this meal can get in the ballpark of 800-1000 calories. This is after I have been training hard for an hour or more. I have included a slightly modified version that is designed for those who don’t have quite the caloric needs that I do.

• 1 cup berries

• 15 g of nuts

• 1 tbsp (7g) flaxseed meal

• 1 cup whole milk

• 1 cup spinach or other leafy green   

• 4g matcha green tea powder

• ¼ tsp ground turmeric

• ¼ tsp ground cinnamon

• ¼ tsp ground ginger

• 5 g creatine

• 1 scoop of favorite whey protein powder

522 calories 41g protein 32g carbs 23g fat 

 (calories and protein will vary slightly depending on what protein powder you use)

The calories are roughly the same as mine, but if you’ll notice, it has about double the protein. The spinach and flax added also means it has significantly more fiber, helping to keep you full for longer. 

If you’re allergic to milk, nuts or both, you could swap either or both for ⅓ - ½ an avocado. That will give you the creamy texture the milk and nuts would provide, while also adding more fiber for added satiety. Plain fat free Greek yogurt is an alternative protein option over the whey if you prefer that. Swapping the whole milk for Fat free is another option if you are looking to cut back on calories while conserving the protein.