When asking me for fat loss nutrition advice, a lot of people are surprised when I say that eating at restaurants isn’t necessarily unhealthy and shouldn’t always be avoided. Let’s look at breakfast as an example:

Home breakfast: Cereal and orange juice

Many westerners (hopefully not you if you’re a regular reader of this website!) eat heavily processed breakfast cereals each morning, along with orange juice to provide ‘nutrition’.

However, this isn’t a healthy breakfast at all as it is packed full of sugar, is low in protein, is lacking in essential nutrients and will set you up for a blood sugar roller-coaster over the course of each day!



On the other hand, look at the below breakfast meal, available on many café and restaurants’ breakfast menus, and see how much better for you it is:

Restaurant breakfast: Eggs Florentine and coffee

Eat this breakfast as part of your fat loss nutrition plan!

Eat this breakfast as part of your fat loss nutrition plan!

In short, this delicious meal consists of:

–          2 eggs

–          Hollandaise source

–          Sourdough toast with butter

–          Lightly sautéed spinach in olive oil

–          Coffee(s)

So, why is this a healthy breakfast? It’s packed with high quality protein, it contains a sustaining balance of protein, fat and carbohydrate, and it is highly nutritious!

Let’s look more closely at the ingredients:


Egg yolks and whites are packed full of good quality (high biological value) protein, which is obviously important for both building and maintaining muscle mass and for helping you to stay lean.

Egg yolks are full of healthy natural cholesterol that helps men and women to improve their hormone balances (egg yolks are great fuel for men trying to maximize their testosterone levels). Having a healthy hormone balance makes it MUCH easier to build muscle and remain lean.

Note: Worried that eating eggs will screw up your cholesterol levels? Check out this study which clearly demonstrates that daily whole egg consumption leads to a better cholesterol profile:


Egg yolks are full of choline, which will help you to maintain a clean liver and great working memory (amongst many other things). Choline is also helpful for improving fat loss.

Hollandaise source:

Unlike commercial salad dressings and sources, hollandaise source is based on butter, which is a healthy, natural fat that helps men and women to maintain normal dopamine levels. Dopamine is crucial for controlling cravings and appetite, and low fat diets often lead to reduced dopamine levels, which in turn causes people to put on weight. Eating high quality fat, in reasonable quantities, should be part of your fat loss nutrition plan.

The fat in this hollandaise source will allow you to effectively absorb the lutein andzeaxanthin in the egg yolks that you’re eating. Lutein and zeaxanthin are carotenoids that are important for the maintaining good eyesight.

Eating one egg yolk per day is enough to boost your lutein and zeazanthin levels! http://jn.nutrition.org/content/136/10/2519.full

Sourdough toast
Unlike ‘hovis’ or other basic white breads, sourdough breads contain lactic acid, which helps to maintain a good balance of bacteria in your stomach. More and more research is pointing towards a healthy balance of gut bacteria being fundamental to people remaining slim and healthy.

Thanks to the lactic acid it contains, the carbohydrate in sourdough toast is absorbed more slowly and evenly than the carbohydrate in white bread, allowing you to avoid blood sugar spikes and crashes. This will help you to feel fuller after your meals and to stay lean.


Spinach is rich in nutrients, including vitamin K and vitamin C. Check out the full profile on the ‘world’s healthiest foods’ website: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

Like all green vegetables, spinach is loaded with chlorophyll, which has recently been shown to help men and women to lose weight. This study provides further details:



Coffee improves liver function, assists with fat loss, enhances memory, protects against depression, and tastes great!

If you enjoy coffee, feel free to enjoy this wonderful healthy beverage as part of your fat loss nutrition plan!


So, next time you’re eating out, order a proper breakfast like eggs Florentine, rather than a typical Western breakfast like pancakes and ice-cream. When at home, try a three egg omelet with onions, peppers, tomatoes and sourdough toast on the side. Eating healthily isn’t difficult!

Let me know if you have any questions. Click here for further information on how best to diet and how to eat delicious foods whilst still building muscle mass and burning off body-fat:


Do you have specific topics that you would like me to cover on the website? If so, let me know by leaving a comment at the bottom of this post or by contacting me here:


All the best,



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