Start with protein.
Bacon, eggs & avocado
The classic for a reason. Protein and fat that keep you full until lunch, with almost no carbs.
Smoked salmon & soft scramble
Omega-3 fats and plenty of protein. Scramble the eggs in butter and add a handful of spinach.
Greek yoghurt, berries & nuts
Thick full-fat yoghurt, a small handful of berries and mixed nuts. Quick on busy mornings. Keep the berries to a handful to stay low carb.
Five eggs fried in butter
Five eggs fried in butter, as simple as it gets. Filling, quick and full of protein, with almost no carbs.
Bulletproof coffee
A creamy, low-carb coffee blended with butter and MCT oil. It takes two minutes and makes a good option on busy mornings.
What you need
- + 1 cup (250 ml) hot brewed coffee
- + 1 tablespoon unsalted butter, grass-fed if you can
- + 1 teaspoon MCT oil, building up to 1 tablespoon
- + A pinch of cinnamon or a drop of vanilla, if you like
How to make it
Brew the coffee. Add everything to a blender, or use a stick blender, and mix for 20 to 30 seconds until it is frothy and creamy like a latte. Drink it straight away.
Why people love it
- + Keeps you full. The fat helps you feel satisfied until your next meal.
- + Steady energy. Caffeine and fat, with no sugar spike.
- + Almost no carbs. It fits a low-carb day.
- + Quick energy from MCT. MCT oil is a type of fat the body can use quickly.
- + Fast and easy. Two minutes, one cup, nothing to cook.
Good to know
With a tablespoon each of butter and MCT oil it is around 220 calories, so count it as part of your breakfast, not an extra. Start with a teaspoon of MCT oil, as too much too soon can upset your stomach. It is not for everyone, so check with your doctor or dietitian if you have a health condition.
Keep it simple.
Chicken Caesar, no croutons
Grilled chicken thigh, cos lettuce, parmesan and boiled egg with a creamy dressing. A full meal with no bread.
Tuna-stuffed avocado
Tuna mixed with mayo, celery and herbs, piled into avocado halves. No cooking, no fuss, easy to pack.
Beef & lettuce wraps
Beef mince with garlic, ginger and chopped veg, spooned into lettuce cups and topped with cheese.
Beef mince & avocado
Beef mince browned with garlic and your favourite spices, served with sliced avocado. Easy to batch cook and pack for the week.
Finish the day strong.
Baked salmon & buttery greens
Salmon baked with lemon and butter, with asparagus or green beans on the side. Omega-3 fats and protein in one tray.
Steak, garlic butter & broccoli
Pan-seared steak finished with garlic butter, with broccoli or greens. Iron, protein and fat, ready in 15 minutes.
Creamy chicken & cauliflower mash
Crispy chicken thighs in a cream and garlic sauce, over buttery cauliflower mash. Comfort food, low carb.
Carbs before training.
Low carb all day doesn't mean no carbs before you lift. A small, carb-heavy snack before a session gives you quick energy to train hard. Keep it light, and keep it away from your main meals.
Banana & peanut butter
Quick carbs from the banana, a little fat and protein from the peanut butter. Have it 30 to 60 minutes before.
Oats, honey & berries
Slow-release carbs for a longer session. Have it 60 to 90 minutes before you train.
Rice cakes, honey or jam
Light on the stomach with fast carbs. A good one when you only have a short window.
Dates
Natural, fast-acting sugars you can keep in your gym bag. Two or three is plenty.
These are general ideas from real-world coaching experience, not medical or dietitian advice. Needs vary, especially if you have a health condition, are pregnant or are on medication. Check with your doctor or a dietitian before changing how you eat.
Work out your daily macros, then ask Di about a meal plan to go with your training.
Try the macro calculator