10 Tried And Tested Rules For A Healthy Breakfast

tried-and-tested healthy breakfasts

“There are sooooooo many rights and wrongs when it comes to what to have for breakfast that is filling and isn’t going to chew up the quote of calories per day. I’ve heard fruit is best, then I heard oats are best and some say protein only is the way forward! Help!”


I’d say this question or something very similar is easily amongst the top five wonderments of my clients, readers and even my family – and it’s long overdue for a post!

But where do I start? I’m quite certain you’d already know that the skipping breaky approach, or the muffin/croissant on the way to work is not ideal, but do you really know what’s good for you when it comes to a healthy breaky? As Amy points out, there really is an overload of information out there. Here’s what I’ve learned when it comes to the truth about that first morning fuel.

1. Fanning The Fire

You simply must eat something for breakfast. No ifs, no buts, no exceptions. This is a sure case of simple but powerful truth. The food that you eat at the start of the day fans the fire of your metabolism. When we talk about breaky ‘getting you up and going’ it means so much more than actually getting you out the door. Without that fuel, your metabolic furnace is doing squat, and your energy will be limited all day as a result. The lack of nutrition that comes with not eating till lunchtime or later means you’re also more likely to binge out on junk food as the day progresses. Double whammy.

2. Calories Don’t Count

Calories really don’t count, not in the morning, and not at any time of day. So don’t count ’em. Simple, really. You see it’s not really about how many calories or kilojoules you eat, but what they’re made up of. Even more importantly, what your body actually does with them. It’s obvious that anything natural has to be better for you than anything processed, and yet the avid calorie counter easily deludes themselves into thinking they’re doing the right thing by sticking with low-cal foods like skim yoghurt and salads. Fat-free snacks such as rice cakes and wheat crackers are also popular. Never mind the fact that these foods put your body into fat storing mode by releasing the hormone insulin and causing cravings. Follow the other steps in this post both for breaky and the rest of the day and you’ll have a fail-safe recipe for weight loss and optimal wellbeing.

3. Protein Power

According to Charles Poliquin the first 50 grams of protein you consume each day sparks off Phase I and II detoxification, which is your body’s natural daily cleanse function. Until you’ve gone through this process you can bet your body won’t be burning much fat and your energy will be poor. Why would you leave it till lunch? No morning meal is complete without protein. Animal protein. And I’m not just talking eggs. But variety is the spice of a healthy metabolism and although you might think it sounds strange to eat steak or chicken or lamb for breakfast, have you ever considered why? Are we really that sucked in by cereal marketing? Do you think a caveman woke up and reached for the cornflakes? Trust me – once you try this, you won’t go back.

4. The Carb Conundrum

If you think you need carbs for energy you need to think again. In fact, if you’re serious about health and weight loss you really should be extremely careful with carbs. I’m not talking about all carbohydrates, you understand, just the starchy ones that come to most people’s mind when they hear the C word. All grains (yes, even organic), including pasta, rice, noodles, as well as potatos and pumpkins fit into this category. As does fruit with the exception of berries. Fruit aside (which is just a no-no due to the high sugar content) these are all processed foods and should be avoided if optimal digestion, lasting energy, and a lean body are your goals. If you’re not convinced, simply take the no-starch challenge for 2 weeks. You’ll be a convert! Instead of grain-based foods load up on green vegetables and mushies for breaky. Now that really is the stuff of champions!

5. Be Smart About Fat

Fat is a classic example of a high-calorie food that actually helps your body to release stored fat. Sounds strange, I know, but it’s true. The ‘catch’ is that this rule only works with the smart fats. Sorry, no hash browns or greasy sausages. Smart fats include avocado, raw nuts and seeds, organic coconut oil, organic extra virgin olive oil, and the absolutely vital omega 3’s. Use coconut oil for your cooking and then liberally add olive oil or avocado for taste. You can eat up to an entire avocado each day as a great supplement to health and metabolism. Quality cheeses including goats or sheeps feta are also perfect smart fats for breaky.

6. ‘Breaky Like A King’?


Don’t be fooled into thinking that protein for breaky means fill up on the heavy stuff and load up on the extras. We’re talking about a healthy breaky for fuel and function, not a big hangover breaky. The main differences are quantity and quality. Quantity’s obvious. By quality I’m talking two main things – oils, and processed foods. The typical big breaky, particularly from a cafe, is chock-full of cheap and fattening vegetable oils, and – whilst it might include eggs and the like – is usually at least 50% processed grains. With some trans fats thrown in for good measure. Stay clear!

7. Caffeine – Good News!

For years I beat myself up on being hooked on my morning coffee. And why? Sure, there are over 200 chemicals in coffee, but you can solve that problem by going organic. Tastes better anyway. And yes, it does stimulate your nervous system into a state of ‘fight or flight’, falsely charging you with adrenaline and cortisol, but there’s nothing wrong with a little boost if it fits in with your body’s natural rhythms. Especially when you lead a fit and healthy lifestyle. What’s more, and what’s certainly most important, I just plain love the smell, the taste, and the experience. Reasoning aside, good quality coffee is chock-full of polyphenols, which are cancer-fighting antioxidants. In fact, one study I read indicated that those who don’t drink coffee die five years earlier!

8. What If You’re Not Hungry?

If you’re not hungry in the morning it means your natural rhythms are out of whack. This could be from poor sleep quality, chronic stress, caffeine, alcohol or sugar late at night, poor nutrition, a lack of exercise or digestive dysfunction. If you listen to your body in this case and choose to skip breaky, you’re perpetuating a cycle of poor health, low energy, and a slow metabolism. Sometimes you need to force change in order to bring about results. I understand that you may find the idea of eating first thing nauseating, but this is just another sign that your system is not right. When you’re healthy you’ll wake with great energy and a raging appetite. Starting to eat a small breaky as well as addressing any of the above-mentioned factors is the first step to getting to that point. Initially you may need to hold off for an hour (I wouldn’t suggest much longer than that, and it may mean you have to take a pre-prepared breaky to work), and consume just a few bites of the required foods. You simply will not meet your health and fitness goals without fanning that fire every morning.

9. Something Extra

You’re only human and there’s sure to be times when you’ll skip breaky, chow it down at top speed, or end up with a not-quite-right mix. It’s basically impossible to consistently eat well enough to get all your nutrients from food. Especially when you consider that non-organic food has up to 56% less nutrients. And the unfortunate truth is that even if you were to eat an 100% all-organic diet, the quality of our soils coupled with the nutrient-zapping effects of stress and a busy lifestyle mean that you’d still be missing out. Quality supplements are a crucial part of any serious health and fitness junkie. The everyday basics include a good multi, omega 3’s, zinc, B vitamins, magnesium and digestive enzymes. Tough though I might make this sound, I do have to stress that off the shelf is rubbish. It doesn’t break down and typically does not contain the crucial active ingredients. I import all my supplements from a trusted source in the States. Contact me to find out more about choosing quality supplements, or consider having your BioSignature assessment done sometime soon to truly find out where you’re deficient and exactly what your hormones are up to.

10. Best Way To Brunch

I totally get that you can’t be expected to live the straight and narrow all the time. And why would you want to?! Weekends in particular can sometimes be all about the indulgent brunch, and sometimes you just have to go for the gooey sweetness of a big pancake breaky. This morning I went for french toast with mascarpone, bacon and maple syrup. Poached eggs on the side. I like to think of this as a ‘smart’ cheat. It certainly wasn’t ideal, I won’t try to argue there! But at least I still got some quality fuel from the eggs at the same time as fulfilling my protein needs. If you’re out for a lazy cafe brunch every once in a while I’d encourage you to indulge. But you really will feel better about it if you include an element of nutrition alongside the carbs and sugar. And go easy on the fruit juice – one regular glass max … even the freshly-squeezed stuff is a killer for waistlines!

Do you have any questions about breaky that weren’t answered her? How about other meals? How about general nutrition, health and weight loss advice? Anything you’re not sure of or anything that’s frustrating you? Send me a comment below and I’ll try to answer it as a post.

And no matter what you eat, always remember –

Life is Now. Press Play.


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A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

Okay. Imma gonna get straight up on your ass about what needs to be said here, because obviously SOMEBODY needs to hit the damn truth button on this shit!!

Straight up from the gate up, you do NOT make money because of Facebook.

Because of Instagram.

Because of email.

Because of ANY of this shit.

You make money because of who you are and what you decide and make NON-NEGOTIABLE, period, The End!

As you may be aware, in the last day or so Facebook and Instagram went down down down OH so far down.

After a few obligatory ‘stop the world!’ messages to my team and friends (which resulted in a serious convo with one of my soul sisters as to whether we’d now have to become porn stars instead), I got back to business.

The business of posting and selling shit on Facebook, which is admittedly a big part of what I do each day???

Nah … the business of being ME, because THAT is what I actually do each day, and also?

It’s what gets me paid.

Funnily enough, as is often the way with these things, just yesterday somebody was making smart-ass comments to me about how all the coaches would survive if there was no Facebook or Instagram.

“How would they survive?”, I asked myself.

“Well, I have no idea how THEY would survive but I sure as shit know how I would survive:

Very fucking well indeed, thank you very much, because that is who I AM”

Word to the wise:

A) I was making serious money long before I used Facebook for it.

Allow me to say it again for those in the back: YOU MAKE MONEY BECAUSE OF WHO YOU ARE AND THE LEVEL YOU VIBRATE AT.


It’s an energy thang baby, a frequency shiz niz, it’s just who you ARE and how life works for you.

Handy hint —> the level of wealth you enjoy or moan over now is already just a direct reflection of your frequency, and expectations. It ain’t got jack shit to do with what you do, and it certainly is not a product of which tools are available to you.

It is a product of YOU.

When the socials went down today it was FASCINATING to me to observe the response that came through in the in-between-y bits when people managed to post something.

People worrying about how it would impact their business, or feeling in some way handcuffed.

This is crazy! It’s fear-mongering at its worst and it’s an absolute SHITTY mentality as far as belief systems around where results come from.

Do you know what I felt, when I realised we couldn’t use Facebook as normal for our biz stuff?


It took a minute to click in, but I found myself getting all wriggly and lit up with excitement.

I love a damn challenge 🙂

And since I also choose to believe that everything is happening FOR me, I also took personal responsibility for this occurrence.

Obviously FB and Insta had gone down in order to force me to finally pull my finger out and learn how to go live on YouTube.

But mainly – hell YEAH to the opportunity to get creative!

Probably taking the whole thing a little bit too far, as I worked my way through some sprints on the rower post HIIT weights session, I started to imagine what would happen if Facebook was TRULY GONE AND NO LONGER OF THIS WORLD.

I got MORE excited with each second that passed (which makes me remember how damn BORED I get as soon as I know how to easily do something aka make money all day err day on Facebook), and I also found myself AUTOMATICALLY GOING INTO ZAG MODE.


You know, like ‘When They Zig you Zag’. A classic, if ever there was one!! Thank you Dad, for always having all the BEST books on your bookshelf for me to start reading from 10 or 11 years of age!

See, I have a belief system which works rather well for me and I guess is just part of who I am –

I believe that things ALWAYS work out perfectly for me, and are always done FOR me …

I believe I am always on path …

I believe I always make the right decision, so therefore I never have to beat myself up, I just wait for the lesson –



I believe that my outcomes are predicated only by my choices, and that there is nothing I EVER need in order to get or maintain or ONLY improve on an existing outcome.

It’s this mindset that causes me to wonder what TF it has to do with anything when people say things like they can’t be in shape ’cause they have kids or just had a kids … or ’cause they can’t get to the gym (for example)

And it’s also this mindset that causes me to KNOW that the money I make and the impact my soul work has in the world has NOTHING to do with what tools or platforms are available to me or working.

I programmed myself a long time ago to IMMEDIATELY swerve if something was no longer serving me or working for me. It’s this part of my mind which therefore right away started coming up with creative and imaginative solutions for how business would OF COURSE carry on (and improve!) with or without social media.

And it’s also this part of my mind which of course right away finds a way to monetize the damn thing and turn it into epic and highly helpful content for you, aka this workshop!

It’s just how I think, and who I am. I am simply unavailable for NOT moving forward, and nothing will ever ever EVER make me believe that I have to depend on anything outside of me for my results.

So why a whole damn workshop on the concept?

Well, it’s more than that, isn’t it?

It’s a mindset of believing that you always get what you want.

It’s a mindset of believing that everything always works out for you.

It’s a mindset of believing that NOTHING can stop you.

That everything is working in your favour.


That you can monetize ANYTHING, any time you choose, and with no ‘requirements’ in order to do so!

I don’t have to tell you that obvs the outcomes you get directly follow and reflect your mindset and your beliefs!!

Here is what else, as well:

This is not just about making money any time, from any thing, and knowing that even with challenge or things going wrong you only THRIVE and EXPAND!!

For me this goes hand in hand with duh – I get to do all of that on my terms.

By having FUN, and being in FLOW, and with ease.

In fact, the more money the more ease!! #justhowitis

That I can literally click my fingers and money shows up for me, meanwhile I’m just over here doing ma thang.

Speaking of which –

I think it’s about time I shared exactly what I currently DO all day, yeah? And how I do it / fit it all in / honour ALL the areas, PLUS manage to spend so much time sitting on my ass doing sweet FA!

In other words … !

Let’s hang out together this weekend!!




A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

> It’s happening Thursday March 21 at 11.30am Brisbane time (Wednesday 9.30pm NYC / 1.30am London, UK)

> All fully recorded if you can’t attend live

> ALL your questions answered (either live during the workshop, or afterwards in the group if you can’t attend live)

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!!


What We Will Be Covering!

1) How to Monetize ANY Situation, Including But Not Limited To:

* When social media or any typically depended upon platform goes down (including examples of how I have down this several times, to the tune of tens of thousands)

* Hater situations (including examples, again multiple times, again tens of thousands of dollars)

* When you make a fool of yourself / something embarrassing happens or you screw up (also examples! also lots and lots of lovely moolah)

* When people ‘screw you over’ (ahem, we will talk about this) or desert you (also examples! more money!)

* Basically how to turn any and all life situations, moods, changes of the moon, emotional ups and downs, real life SHIT, to money!

2) Why the ‘When Shit Happens’ times are often the BEST times to make money, aka this is where I teach you what it really means to understand human psychology in terms of SALES, and the mindset of being an actual IN THE FLOW entrepreneur, who ALWAYS sees opportunity and jumps straight on it

3) When NOT to Monetize (okay that one you can have for free – never!!)

4) Understanding Where Money Really Comes From – and aligning yourself TO the frequency of wealth, such that you can literally NOT.BE.IMPACTED by anything that 99.99% of people think will cost them business

5) Money Vibration Principles Revealed (… my own personal philosophies and things that I live by / instil into my being around this, including my own daily practices)

6) Coding For Success

* How to ALWAYS have an endless stream of ideas

* AUTOMATIC continual unleashment of creativity and imagination, especially in so-called times of struggle

* Seeing past problems and accessing higher self in order to always know the answer, and how to move forward

7) Programming to Upgrade – the beliefs, energetic states and emotional patterns you require in order to be this person, have all this work for you, ALWAYS see and have the ability to act on the shit that will most pay off

The ‘Do What You Want All Day’ Bit:

* Exactly how my typical day flows and how I operate for maximum efficiency of time, energy, mental acuity, soul connectedness, etc

* Getting it all done as a busy entrepreneur (and single Mum, in my case) who also refuses to operate at anything less than EXCELLENT in terms of self-care, fitness, fun, playtime, etc

* Exactly what I do all day, broken down to the detail, to helm this becoming-8-figure-empire

* Exactly what I do NOT do all day, either it just gets ignored (hint: a LOT that most online marketers think matters!), or I let other people do it for me

* Calling in soulmate support, even long before you are ready to afford it

* Optimizing energy, focus, personal power, happiness, general flow. Aka mindset and also brain / nutrition hacks and so on


AND, while we’re at it, we will also be talking INSTANT MANIFESTATION. The exact process I use to bring the future into the NOW, by clearing all blocks existing between its reality in the quantum and its physical manifestation in the now!!



I’ll be doing this ‘Rapid-Fire’ Session at the end!!

1) What it really means to be magnetic online – hint: it’s not about having a pretty and polished website or online presence!

2) Bringing the ‘in private / behind the scenes’ version of you to the public

3) Unapologetic messaging and soul baring to call in your true #soultribe

4) Audience quality vs quality, and active elimination of those who don’t ‘HELL yes’ on your content

5) People don’t buy your products, they buy you. No – people don’t buy you, they buy your energy!! What that means and how to let it out

6) Being real about where you need to take care of YOU in order to be able to show up and shine fully

7) Keeping a laser-focus and tunnel-vision on your own path, and having the courage to pave the way that feels right for you even if it’s not been done before

8) Discernment to walk the line between being polarising and positively outrageous as opposed to just a hot mess 🙂 Scaling and magnetizing FROM the chaos of creativity and following the true artists way!

9) Knowing which ideas to work, what will sell, and how best to sell it so that the entire launch and selling experience is fun AND rewarding for both your audience and you

10) Creating hell yes offers that make them scream yes!

I know!

This workshop is off the HOOK already, and we haven’t even accounted for all the random shiz which will be coming out of me!!


Don’t forget the bonuses >>>> !!!

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!

What are you waiting for? You KNOW that if you apply even ONE tip of the approximately gajillion I’m sharing here you’re going to 100x your investment back! Which is why I am even EXTRA excited to be able to give this to you at such a low price, as per the commandment of my soul!! Plus it’s fun 🙂

Okay then! See you IN there baby!


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  1. Amy says:

    Great stuff Kat!! I think perhaps I’d learnt more than I thought from reading your blog, I was nodding my head along to all your points! Thank you!!

  2. Kat Eden says:

    Thanks Amy! Glad to hear it!!

  3. Rad says:

    Quite topical, I had rib eye for breakfast today, inspired by your blog! And a banan in the car for some carbs balance!

  4. Kat Eden says:

    A rib eye is never a bad way to start the day 🙂 if you’re eating that well for breakfast, what’s for dinner?!

  5. Rad says:

    haha well it was a chicken and vegetable soup for lunch, and I knew dinner was going to be light as was catching up with an old work mate for a light dinner and perhaps a glass of red…ok two, ok three….

  6. Michele says:

    I have been reading your blogs with great interest, is there some sample menus I can follow inclueding when to have protien shakes your help needed.

    1. Kat says:

      HI Michele
      If you go to the recipes category (on the right of my blog) there are loads of useful recipes. I should add some more soon actually! Shakes – you should mainly only have them after exercise as that way they help you burn fat. If you have them on an empty stomach or not after training they can release cortisol, which causes fat storage!

Comments are closed.

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