The high protein breakfast

This high protein “meat and nuts” breakfast is a recommendation from Charles Poliquin’s Biosignature system. I have found it to be one of the best ways to increase satiety and energy levels throughout the day in many of my clients and athletes. In fact, over the last few months I have been eating, and I have been recommending people just eat a meal for breakfast – meat, vegetables and nuts.

At first there is shock and a little resistance to this suggestion, but before Kellogg’s this kind of breakfast would have been the staple to many people’s first meal of the day. (See Breakfast cereal = Junk Food). And once people have been doing this for a few weeks and they report better mood, better energy, and not feeling hungry so often they can see the benefit.

Some people absolutely love it and can’t wait to eat steak or chicken for breakfast. More importantly it is a great way to lose body fat, so if you are looking to lose weight – try it out. By eating meat, vegetables and nuts you will control your blood sugar much better and have sustained and lasting energy through the morning that will prevent you nibbling on mid morning chocolate or biscuits. 

Start off by eating the amount of protein you need for that meal. (See the Low carb “Boot camp” for rapid weight loss article to workout your protein intake).

Low carb “Boot camp” for rapid weight loss

Use your kitchen scales to weigh the meat after it has been cooked (remember meat refers to meat, fish, seafood and poultry). Serve it with a side of vegetables and 6-10 raw unsalted nuts. You can also eat eggs such as scrambled eggs made with butter or olive oil; an omelette or poached eggs however DON’T HAVE EGGS EVERYDAY.

Example plans are outlined below or simply create your own 4 to 5-day rotation of meat and nuts.


Butterfly roast sliced chicken breast with stir fired cabbage and bok choy and 6-10 cashews.



Scrambled eggs with sliced smoked salmon and grilled tomato or an omelette with spinach and mushroom and tomato.


Beef or turkey patties with stir fried onions, peppers and courgette and 6-10 Brazil nuts.


Salmon filet with 6-10 pistachio nuts.

Allowable protein

All meat, seafood, poultry and fish (except tuna, and swordfish). Chicken, turkey, seafood and white fish are generally lower in calories and fat, however you should still eat oily fish a couple times a week and can occasionally have dark meats such as lamb or beef.

Allowable nuts

Raw unsalted organic almonds, walnuts, hazelnuts, pecans, pistachio, cashews, Brazil nuts, pine nuts and macadamia nuts. No peanuts.

Go nuts for nuts!

If you have a problem with nuts (some people test positive for nuts on a food intolerance panel) just stick with meat and vegetables, or you a can eat a portion of the following organic low glycemic load fruits with your breakfast instead:

  • Avocado  
  • Blackberries
  • Blueberries
  • Grapefruit
  • Nectarines
  • Olives
  • Papaya
  • Peach
  • Plum
  • Raspberries
  • Strawberries


You can drink any tea (black or green) but without milk (milk is a common food intolerance), black coffee, herbal teas and water are fine, however milk and juice are not allowed.

Inflammation and food intolerance

Are milk and calcium so important for the bones?

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