I walked into a café the other day, ordered a black coffee and had a look at the 10 page breakfast menu. Eggs 8 ways, pancakes, waffles, hash browns, 7 different fresh juices, 9 various muffins to choose from. Holy cow I was overwhelmed.

“I’ll just have 3 eggs scrambled with some avocado, thanks.”

We’ve talked before about making things easier for you by setting up a few simple habits. And we’ve mentioned how relying on willpower can be tricky and not that effective.

This is precisely the reason most successful people have a few rules that they follow. 

Set Yourself Up For Success

Some call it a routine. Others have a set of commitments they follow.

Maybe even a morning ritual.  

Call it what you want, but having some kind of pre-planned default course of action in the morning can be a game-changer. No thinking about what to do. It’s about setting up your environment so that healthy action is all but automatic. 

Let me give you an example. Breakfast for me during the week is either a big egg scramble OR a tasty protein/green smoothie. They both taste great and keeps me satisfied for hours.

What do they both have in common? Both options have around 30 grams of protein. It’s that simple.

I make sure I get my 30 grams of protein in. Why? Because protein is crucial for maintaining lean muscle. It helps support your immune system. It helps transport nutrients throughout the body. And it’s great at keeping you fuller longer. Protein is a vital nutrient that we all need. A good way to ensure I get enough protein every day is to start out with those 30 grams. 

So the only decision I make in the morning with respect to eating is whether it’s eggs or a smoothie. There’s no opening up the fridge to see what I can snack on. There’s no rummaging through the cabinets looking for something. 

It’s eggs and veggies OR it’s a protein shake.

It’s completely automated so that I can spend more energy and more decision making abilities later in the day for stuff that matters.

These little things actually matter. Those tiny little harmless decisions you make in the morning – what to wear, what to drink, what to eat, etc – they add up. And while it doesn’t seem like much in the moment, it can have a negative effect on you down the road.

I highly suggest you automate your breakfast, here’s what I do: 



Option 1 – Egg Scramble


  • 2 eggs, 2 whites
  • 1 cup green veggie (spinach, kale, or broccoli)
  • ¼ cup cheddar cheese (optional)
  • ¼ avocado (optional)
  • 1 TBSP garlic
  • salt and pepper to taste
  • generous topping of hot sauce


  • Sautee the garlic and greens for 1 min over medium heat.
  • Whisk eggs together and add to pan
  • Gently move eggs and greens around so there’s no sticking to the pan
  • After about 1-2 minutes, add cheese and remove from burner
  • Top with avocado, add salt and pepper to taste.
  • Enjoy

Nutrition breakdown

  • Calories – 450
  • Carbs – 15 grams
  • Protein – 30 grams
  • Fat – 30 grams


 protein-shake-recipeOption 2 – Saltwater Fit Protein Smoothie


  • 1 cup ice
  • ½ cup coconut water 
  • ½ cup water
  • ½ cup frozen berries (I like blueberries or blackberries the best)
  • 2 TBSP greek yogurt
  • 1 scoop protein powder (I use Whey Isolete but any will do)
  • 1 scoop greens powder ( I use Dr. Shultz Superfood Plus but any will do)
  • 1 TBSP cacao nibs


  • Toss in blender and enjoy

 Nutrition breakdown:

  • Calories – 310
  • Protein – 30 grams
  • Fat – 11 grams
  • Carbs – 22 grams 

Main Takeaway

Always get 30 grams of protein with breakfast. For the ladies, I would say 20 grams would be a good target for your breakfast.

Remember, protein is vital because it:

  • keeps you fuller longer
  • supports lean muscle tissue which keeps your metabolism high = more calories burned at rest
  • help build and repair damaged tissues
  • delivers nutrients to your body

Experiment a little bit and find exactly what works for you.

I hope this insight into my morning ritual has given you some ideas you can implement into your life.

Happy eating. Till next time. 

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