Ketogenic Breakafast: How to Start Your Day Off Right


The cereal game is big business.

Cereal is not food. It is a product. It is a brand.

And simply put, there are better alternatives.

I believe the first thing you consume upon waking up, can set the trend for what you consume for the rest of the day.

You start off poor, the rest of the day you’re playing catch up.

For example: Eating oatmeal with some honey or dried fruit first thing in the morning can be one of the worst things you can do. However, we would consider that as a healthy way to start your day.

If consumed around 8am, it would lead to an insulin crash around 10am. Ever wondered why you start to get cravings around 10- 11am?

For the rest of the day, you are now chasing just another sugar high.

So what is the alternative?

When competing in my first Iron Man in Kona. I was consuming all the products on the market to get me through the race. I took what the majority of people told me to take. The gels and the energy bars. Why are these recommended to take? The main substance of these products, gels an syrups = sugar.

“Whenever you find yourself on the side of the majority, it is time to pause and reflect.” Mark Twain. 

Around mile seven  I could not stomach another gel. I had to ask the question. “There has to be another way.”

Despite how intense an Iron Man is, my body and muscles are not feeling sore, but why do I feel so sick?”

Two months later, I was competing in my first full 140.3 Iron Man in Napa Valley, California. I wanted to do something  drastic to everything I was told and believed.

I was going to compete just consuming organic cashew butter and organic coconut oil all day.

While I was watching my competitors heaving on their bikes and stopping during their run to throw up another energy gel. I would consume another delightful mix of cashew butter and coconut oil energy ball.

Cereal Companies and super markets drum into our minds the same message of “Low Fat”

However, if the only thing you looked out for “sugar” on nutrition labels. You will find that these “low fat” products and cereals, may contain low fat, but also carry upwards of 20+ grams of sugar per serving.

That brand that promotes healthy long walks in the Swiss mountains.....

That brand that promotes healthy long walks in the Swiss mountains…..20g of sugar (without milk + 10 more grams.)

The new rules of you never ending energy:

  • Replace sugar for fat
  • Reduce carbs and increase fat.

This breakfast will keep you full for nearly the entire day. You will experience no crashes or cravings for sugar.  It is high in protein. It is vegetarian-friendly. It falls in line with the Keto diet. And most of all, it is delicious.

The Ingredients. What you need. 

  • 3x Organic Eggs
  • 1x Avocado
  • Halloumi
  • Sea Salt (Even better, use Pink Himalayan salt)
  • Olive Oil

Step One 


  1. Cut three slices of Halloumi and grill to liking.
  2. Place 3 eggs in pan, and boil to your liking. (I liked poached, but make them as you like)
  3. Slice and dice avocado.

Why Halloumi?

  • High Protein


Why avocado? 

  • High fat


Step two 

  1. Season and serve.


What oils to use:

  • Grape Seed Oil.
  • Avocado Oil
  • Coconut Oil
  • Extra Olive Oil


What seasons to use:

(Halloumi has quite high salt concentrate, so you may find that you do not need any season. )

  • Sea salt flakes
  • Pink Himalayan Sea Salt.


The Pudding 

And that is it. It is that simple.

The high fat content, will fuel your energy throughout the day. And the high protein will keep you satisfied.

You will feel no crash or mid-day cravings for something sweet to keep you going for a couple more hours.

Cook and prep time, 15 minutes.


What if you do not like eggs, avocado or halloumi? 

Here are some alternative ways to start your day off in the right way.

1. Protein shake 

  • 30g of Whey Protein ( My go to is BioTrust Chocolate.)
  • 1/2 of a banana
  • Coconut chips
  • Coconut oil.
  • Ice.

2. Bullet Proof Coffee

3. Post-Morning Workout Shake 

Final things to  NOT consume first thing:

      • Cereals.
      • Cereal bars.
      • Empty Carbs – White bread.
      • Energy Drinks.
      • Coffee with milk – replace with full fat cream or drink Americano.
      • Fruit.
      • Jams

Healthy fats to consume: 

  • Avocados

  • Butter: Unsalted Grass Fed Butter 

  • Coconut Oil

  • Cheese

  • Whole Eggs

  • Salmon

  • Sardines 
  • Nuts: in particular Brazil Nuts, Walnuts, Almonds 

  • Extra Virgin Olive Oil

  • Full fat Yogurt  

Looking for an illustration of what foods to eat? Here is a good one from Dave Asprey.