The very first change we make to our clients’ diet is to get rid of their usual breakfast cereal habit. We’re conditioned to believe this is what we need to eat as soon as we wake up but even those that are labelled healthy or low fat are full of sugar, salt and highly processed. Change your mindset and try a protein rich breakfast with some greens thrown in. Go for salmon, spinach, eggs, avocado, quinoa porridge or a green smoothie and you’ll be amazed at how different you feel. Protein fills you up and energises you for the day ahead. Our new eBook MCL Everyday has a chapter dedicated to this most important meal that will wean you off the cornflakes and set you up for a healthy happy day ahead.
GRAB & GO
Time is precious in the morning but spend a few minutes the evening before and prepare a nutritious and energising breakfast ready to grab from the fridge. Overnight oats and breakfast jars are perfect to take to work and will keep you on the go all morning.
This beautiful jar is packed with protein and good fats in the nuts, seeds and coconut. Don't be afraid of these healthy fats, when consumed as part of a balanced diet and combined with your workouts they slow the rate at which sugar hits the bloodstream, allow blood sugar levels to remain steady and keep hunger and cravings at bay.
To build your jar, start with a layer of seasonal fresh fruit - we like blueberries and pomegranate seeds but will be making the most of summer strawberries, raspberries and currants as they ripen. Top with a layer of granola then spoon over a layer of cashew cream. Repeat the layers until you have filled the jar and top with berries.
makes 1 large jar
Bake a batch of this and it will keep for a few weeks in an airtight container. Eat with nut milk, sprinkle onto natural yoghurt or use to layer up a breakfast jar. A handful makes a delicious snack when you need a boost.
40g coconut oil
120ml honey or agave nectar
170g gluten free oats
170g grain of your choice e.g. spelt, barley or rye flakes (or twice the amount of oats)
200g mixed nuts, roughly chopped e.g. almonds, walnuts and pecans
50g mixed seeds e.g. sunflower, pumpkin and sesame
50g coconut shavings
1 large egg white
80-100g mixed chopped dried apricots, dates and sour cherries
Heat the oven to 150˚C/gas 2 and line a baking tray with greaseproof paper. Put the oil and honey or agave nectar together in a small pan and heat gently until the oil has melted and they are well combined. Take off the heat and allow to cool slightly.
Mix the dry ingredients, apart from the fruit, in a large bowl. Stir the honey and oil into the bowl until well distributed. Beat the egg white in a separate bowl until frothy, then toss with the mixture.
Spread out on the baking sheet and bake for about 30-35 minutes until golden, stirring occasionally so it cooks evenly. Leave to cool and crisp up on the tray, then stir in the fruit. Store in an airtight container.
LEMON CASHEW CREAM
100g cashews, soaked for 1 hour
½ tsp lemon zest
Drain the nuts and put into a blender. Add the water and blend, adding more if necessary to make a smooth cream. Add the lemon zest and blend again.
When you have a little extra time treat yourself to a leisurely brunch to set you up brilliantly for the day. The star of many of these dazzling dishes is the egg; packed with B vitamins, eggs are a source of high-quality protein and one of the few food sources of vitamin D. You will find a fantastic selection of breakfast egg recipes in MCL Everyday alongside our surprisingly brilliant chickpeas on toast and tahini
Whether you want to add some fruity sunshine to your morning or go completely green, smoothies are the perfect way to start the day, quick to make and packed with vital nutrients. Go for low-sugar fruits like raspberries or blueberries and green veg like kale, cucumber and spinach.
We hope you use our eBook to personalise your clean and lean lifestyle and enjoy the energy, vibrancy and wellbeing you get from MCL, every day.
If you need additional guidance or motivation jump aboard a programme. Our unique 21 Day Detox uses the latest scientific research in fitness and nutrition and is astounding clients worldwide with phenomenal results:
- Rapidly burn fat, drop inches and tone up all over
- Feel energised, invigorated and in control
- Balance body, mind and soul with daily affirmations
- Radiant skin, hair and nails – glow from the inside out
You get delicious clean eating plans, highly effective workouts and pure motivation for 21 days for just £56. You can take part from anywhere in the world. Our next group starts on Monday 13th July. Find out more here and please contact us if you need any information.