6 Hacks To Eating Healthy At Brunch

Like many of you, I’m busy. Time is a valuable commodity, and I’m always looking for a way to enhance the efficiency of my life. Occasionally skipping breakfast is an excellent way to not only give you more time, it is also an effective strategy to accelerate fat loss. While eating breakfast may not actually be holding you back, skipping this meal intentionally has benefits many don’t realize. I use a few dietary protocols to stay lean, and skipping breakfast is one of my favorite tools.

Most of us have been led to believe that breakfast is the most important meal of the day; you’ve been convinced that if you don’t eat breakfast, you’ll kill your metabolism and gain belly fat. The reality is that the composition of your meals is, by far, the most important component of a healthy lifestyle. You don’t need to eat by the clock (unless you are trying to gain a substantial amount of weight within a specific timeframe) to obtain a better physique. The first solid meal of the day IS the most important meal; although, this does not mean you have to get up an extra hour ahead of time to create an elaborate feast. What this does mean is that your first solid meal, which in my case is often around 11 a.m. or 12 noon, should be high in protein and good fats and low in sugar.

The Breakfast-Free Meal Program is designed for those on tight schedules, who want to get lean but don’t have the time or inclination to prepare multiple meals each day. If this describes your situation, breakfast-skipping is an effective way to lose bodyfat.  

Follow these steps to structure a nutrition plan that is both time efficient, and can accelerate fat loss:

  1. Focus first on the composition of each meal, which is the breakdown of protein, carbohydrate and fat.
  2. The first meal of the day IS key to sustain you for 4-5 hours, and must include adequate protein and healthy fats while being low in sugar.
  3. Your first meal can be eaten later in the day to increase the time you’ve “fasted” since your last meal the evening prior. 


Breakfast-Free Meal Program*

*Note: This program is not intended for the competitive athlete or advanced trainee who trains 2 or more times/day.

The Rules:

  1. Eliminate all sugars and sweeteners. Do not consume any food or drinks that contain added sugar of any kind.  
  2. Eliminate all processed grains, flours, and altered fats, including: breads, pastas, crackers, baked goods, cereals, partially hydrogenated fats, vegetable oils, etc.
  3. Skip breakfast and sleep an extra 30 minutes. Breakfast is not as important as once believed.
  4. No calorie counting and avoid low-fat foods.
  5. No starchy carbohydrates (rice, potato) or fruit AFTER 3 p.m.
  6. Allow 14-16 hours to pass between previous dinner and first meal of the next day. So, if you finish dinner at 9 p.m., have your first meal between 11 a.m. and 1 p.m. the next day.
  7. Drink plenty of water during morning hours.

Recommended Daily Supplements (Taken With Meals)

  • L-Carnitine(tartrate), 2-4 grams (take 1 dose with breakfast coffee)
  • Omega-3 Fish Oil2, 1400–2800 mg of DHA and EPA combined/day
  • Post-workout: Whey Protein, 1-2 scoops in 6-8 oz. water & Creatine monohydrate3, 4-6 grams (about 1 tsp.)


1L-Carnitine (3 grams) increases fat burning in healthy subjects who are not Carnitine deficient 
Metabolism, vol. 51, No. 11:1389-91, 2002

2Omega-3 essential fats are a natural anti-inflammatory and heart healthy
“Fish Oil: The Natural Anti-Inflammatory” / Joseph C. Maroon and Jeff Bost.

3Short and long-term creatine supplementation, along with strength training, results in an increase in lean body mass compared to placebo. 
J Int Soc Sports Nutr. 2013 Aug 6;10(1):36.


Sample No-Breakfast Meal Plan


8-12 oz. Water
1-2 cups Black Coffee or Green Tea
L- Carnitine, 1-2 grams

Lunch Suggestions

#1             Grilled Chicken Breast
                  Baked Sweet Potato with 1 tsp. Butter and Cinnamon  
                  Steamed Broccoli

#2             Grilled Salmon or Tilapia
                  Steamed Green Vegetables or Large Salad with Olive Oil Dressing
                  Organic Strawberries (2-3 Count)   

#3             Chicken or Shrimp Stir-Fry with Vegetables (Peppers, Onions, Broccoli, etc.)
                  Brown Rice

#4             Omelet of Whole Eggs Cooked in Organic Butter
                  Vegetables of Choice
                  Small Gala Apple

Mid-Afternoon Snack Suggestions

#1             Quest Bar, 1-2 bars
                  High-Grade Omega-3 Fish Oil (2-4 Capsules)

#2             Organic Greek Yogurt (Plain, Full Fat or 2%)
                  Fresh Berries (Small Serving)

Dinner Suggestions

#1             Grilled Pork Chop
                  Sautéed Spinach

#2             Grass-Fed Beef (Filet Mignon, New York Strip, or Roast)
                  Large Romaine Lettuce Salad with Olive Oil Dressing

#3             Grilled Bison Burger
                  Sautéed Green Beans

#4             Baked Chicken (Dark or White Meat)
                  Broccoli, Sautéed in Organic Ghee or Butter

After-Dinner Dessert Suggestions

#1             Quest Bar

#2             Quest Cravings – Peanut Butter Cups

#3             Organic Greek Yogurt (Plain, Full Fat or 2%)
                  Whey Protein, 1 Scoop Chocolate