built with science breakfast FAT LOSS RECIPES breakfast TABLE OF CONTENTS fat LOSS RECIPES Within this PDF you’ll find 3 quick, healthy, and easy breakfast ideas as well as the scenarios each of these meals are ideal for. You’ll be shown the base recipe for each meal, and then shown the different ways that you can add to it so that you can customize it based on your taste preferences and target calories and macros for the day. Experiment with them! Protein Coffee + Rice Cakes 3 Egg Wrap 4 do you want faster results? 5 Overnight Oats 6 ADDITIONAL COMMENTS 7 DISCLAIMER 8 @jeremyethier 2 breakfast Protein Coffee + Rice Cakes fat LOSS RECIPES base recipe: 345 calories, 33g protein, 39g carbs, 2g fat CREAMY CLUMP-FREE PROTEIN COFFEE 1 2 3 4 BASE INGREDIENTS • 1-2 cups (250-500 mL) Black Coffee (5 calories) • 1 scoop (35g) Whey Isolate Protein Powder (130 calories) • 1 Sliced Banana (105 calories) • 3 Rice Cakes (105 calories) • Dash of cinnamon IDEAL FOR: • Train early in the morning and need something quick • Pre-workout meal to be eaten shortly (~30-45 minutes) before workout • Not very hungry in the morning and want a light breakfast VARIATIONS INSTRUCTIONS: BASE WITH PEANUT BUTTER: Protein Coffee: 435 calories, 37g protein, 43g carbs, 10g fat 1. Add 1 scoop Whey Isolate Protein into a cup (we suggest using our French Vanilla BWS Whey Protein) BASE WITH PB2 2. Add 2 tablespoons of cold water or milk to the cup 405 calories, 39g protein, 45g carbs, 4g fat 3. Stir aggressively until the protein dissolves completely into a thick paste 4. Slowly pour in 1-2 cups of black coffee while stirring until no clumps are present • • 1 tbsp (15g) peanut butter (+90 calories) 2 tbsp (13g) PB@ (+ 60 calories) Rice Cakes: @jeremyethier • Place sliced banana on rice cakes and top with cinnamon • Optional toppings: • Spread peanut butter or PB2 onto rice cakes 3 breakfast Egg Wrap fat LOSS RECIPES base recipe: 220 calories, 19g protein, 1g carbs, 15g fat fold your wrap like a pro 1 2 3 4 BASE INGREDIENTS • 3 Large Eggs (210 calories) • Handful of Spinach (10 calories) IDEAL FOR: VARIATIONS • Those who want a high protein, low carb breakfast option LOW FAT VERSION: • Want to save more carbs for later on in the day • Not training immediately after 80 calories, 18g protein, 1g carbs, 0g fat • Swap 3 whole eggs for ¾ cup (~150g) egg whites (-139 calories, -15g fat) INSTRUCTIONS: BASE WITH TOPPINGS 1. In a blender, blend 3 whole eggs with a handful of spinach 414 calories, 44g protein, 4g carbs, 24g fat 2. Pour mix onto a non-stick pan on low-medium heat • Handful of seared peppers + mushrooms (+ 20 3. Cover and let cook until fully cooked through calories) 4. Place wrap on plate, and add toppings to each of the 4 sections • 2oz (56g) baked chicken breast (+ 95 calories) 5. Cut a slit down from the middle of the wrap • 1oz (28g) feta cheese (+ 80 calories) 6. Fold each side going up, then right, then down to form a wrap BASE WITH TOPPINGS (LOW FAT VERSION) 275 calories, 43g protein, 4g carbs, 9g fat • Swap 3 whole eggs for ¾ cup (~150g) egg whites (-139 calories, -15g fat) @jeremyethier Optional swaps: • Swap our example toppings to whatever toppings you’d prefer • Make a low fat version of the wrap by using ¾ cup (~150g) egg whites instead of 3 whole eggs, or using a mix of both 4 do you want faster results? breakfast fat LOSS RECIPES Use Science To Lose Stubborn Fat & Build Lean Muscle Faster! If you’re serious about taking your physique to the next level and want to see the fastest results possible through the use of science... take the free body type analysis quiz! Nutrition to burn off stubborn fat can get confusing and overwhelming, I get it. That’s exactly why we developed a nutrition software to simplify everything for you. It tells you exactly what to eat, how much and how to adjust this to avoid reaching plateaus. With it, you too can enjoy the foods you love without worry that you’ll put on additional fat. The nutrition tracker is so simple to use that even beginners can use it. It’s “set and forget”. You only need to plug in your details in the nutrition tracker ONCE and then from that point on - just follow what it says to do, no thinking or questioning involved. It’s like outsourcing your mind to a machine that’ll guide you every step of the way during your transformation journey. It’s that simple. If you want to learn more and to get started on your transformation today, simply take the analysis quiz to determine which of our science-based programs is best for you and your body. @jeremyethier 5 breakfast Overnight Oats fat LOSS RECIPES base recipe: 360 calories, 29g protein, 46g carbs, 7g fat BASE INGREDIENTS • 2/3 a cup (60g) dry oats (226 calories) • 1/2 scoop (18g) protein powder (65 calories) IDEAL FOR: • 1 teaspoon (3g) of chia seeds (15 calories) • • 50g 0% plain Greek Yogurt (29 calories) Those who want to fuel up 2-3 hours before their workout, and won’t be working out immediately after the meal • ¼ cup stevia (can swap for 1 tbsp honey or sugar • Those who want to “front load” their calories (eat more of their calories earlier in the day) • Those working out later on in the day free syrup) • Splash of vanilla extract • ½ a cup (125 mL) of cashew milk or any milk of choice (25 calories) VARIATIONS INSTRUCTIONS: • Mix all base ingredients in a mason jar or Tupperware container • Add your preferred toppings • Mix, cover, and store in fridge for at least 2 hours before consuming • This will stay good in the fridge for several days, and can be prepped as breakfast for the week WITH TOPPINGS 660 calories, 37g protein, 78g carbs, 25g fat • 1 tbsp (15g) peanut butter (+90 calories) • ½ a diced apple (+40 calories) • ½ a sliced banana (+52 calories) • Small handful (20g) of almonds (+116 calories) @jeremyethier 6 ADDITIONAL COMMENTS breakfast fat LOSS RECIPES We hope you enjoy the recipes! Show your support for our work by connecting with us on our various social media platforms listed below. If you’re looking for more guidance with your training and nutrition, you can check out our sciencebased solutions here: check out our science-based solutions instagram @JEREMYETHIER instagram @builtwithscience facebook @JEREMYETHIERfit website BUILTWITHSCIENCE.COM @jeremyethier 7 breakfast DISCLAIMER The content provided in this PDF is for informational and educational purposes only. Jeremy Ethier is not a medical doctor, psychologist, therapist, nutritionist, or registered dietitian. The contents of this document should not be construed as medical, psychological, dietary, nutritional, or healthcare advice of any kind. The contents of this document are not intended to diagnose, treat, cure, or prevent any health conditions, nor are they intended to replace a physician, dietitian, nutritionist, or other qualified healthcare professional’s advice. You should always consult your physician, dietitian, or other qualified healthcare professional on any matters regarding your health, engagement in physical activity, and/or diet before starting any fitness program or meal plan to determine if it is suitable for your needs. This is especially important if you (or your family members) have a history of high blood pressure or heart disease, if you have ever experienced chest pain while exercising, or if you have experienced chest pain in the past month when not engaged in physical activity. You should also consult your physician, dietitian, or other qualified healthcare professional before starting any fitness program, meal plan, or dietary regimen if you smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity or diet. Do not start or continue any fitness program, meal plan, or dietary regimen if your physician, dietitian, or health care provider advises against it. If you experience faintness, dizziness, pain, shortness of breath or any other form of discomfort at any time while exercising or while following any meal plan/dietary regimen, you should stop immediately. If you are in Canada and think you are having a medical or health emergency, call your health care provider, or 911, immediately. @jeremyethier fat LOSS RECIPES Please note the following: • any and all exercise that you do as a result of what you read in this PDF shall be performed solely at your own risk; • any and all meal plans that you follow or adhere to as a result of what you read in this PDF shall be used solely at your own risk; and • any and all foods or beverages that you consume as a result of what you read in this PDF shall be consumed solely at your own risk. No part of this report may be reproduced or transmitted in any form whatsoever, electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system without the express written, dated, and signed permission from the author (Jeremy Ethier). All copyrights are reserved. Built With Science™ may not be copied or used for any purpose without express written consent. 8 breakfast fat loss recipes
