Wednesday, 15 June 2016

3 Kick-Ass Breakfasts to Start Your Day the Cowlean Way

Hi all,

Recently, multiple people have asked me to put together some breakfast recipes (shout out to Sarah, Robert, Owyn and Adam). Now, even though I already brought bulletproof coffee into your life (which is a breakfast in and of itself), I decided you guys deserved some kick-ass recipes which are going to get your day started in the Cowlean way.

This is the first episode in a three part series called Cowlean in the Kitchen, where we’re going to be looking at some ideas of what you can be eating to look and feel awesome.

These ideas are quick and simple, they don’t require much skill or ingredients to put together, and they are all laid out formulaically. That way you can chop and change the sections with ease. Using these three simple breakfast ideas you can quickly rustle up a meal you can eat in good conscience.

While some bloggers have recipes, I have “ideas” instead. I call them ideas rather than recipes because I'm not much of a chef myself. I like to keep things simple and I don't like to spend a lot of time preparing each meal unless it's a special occasion. Because of this I've organised each idea into five sections: two portions of veg, a portion of protein, a portion of healthy fat, and a final section called "opportunities". Opportunities are the little things you can do extra if you want more satiety. This means any of these sections can be chopped (pun intended), changed, and brought together in different combinations, and still deliver on healthy ingredients, satiety, and flavour; I just thought these initial groupings complemented each other. In coming up with these ideas I turned toward what I have myself day to day and brought together some go-to meals.

Accompanying each meal is a picture of the finished product taken by yours truly. You can have my word that these have absolutely zero filters on them. I’m bringing you the raw fruits of my labour. On top of that, each meal is easy to prepare in bulk, and then refrigerate.

Idea 1: The Fancy Pants

Veg 1: Thinly Chopped Lettuce
Veg 2: Cucumber
Protein: Salmon (smoked or unsmoked)
Fat: Avocado
Opportunities: toss with extra virgin olive oil (EVOO) or drizzle over when serving; season the salmon using green tea leaves.

Prep time: 10 minutes.
  • Heat some coconut oil in a skillet, chuck in a pinch of salt, and lay the salmon skin side down (if using unsmoked)
  • Cook for 8 minutes, then turn over and finish
  • While the salmon is cooking, prepare the avocado flesh, and thinly chop the lettuce
  • Put the lettuce and avocado in a salad bowl and toss with EVOO
  • Top with the finished salmon

The Fancy Pants has a great omega 3 kick to start the day in addition to the healthy fat in the avocado. Use EVOO for enhanced flavour and satiety, and season the salmon before cooking with green tea (straight out of a bag) for extra umami flavour.

The Fancy Pants, never fails to impress...

Idea 2: The Old Reliable

V1: Broccoli
V2: Asparagus
Pr: Bacon
F: Egg
O: if scrambling or frying the egg cook using grass-fed butter; drizzle EVOO over the greens; sprinkle some turmeric into the pan with the asparagus

Prep TIme: 10 minutes.
  • Fill a pot with boiling water and simmer the broccoli for 5 minutes
  • Heat some coconut oil or grass-fed butter in a skillet, and saute the asparagus
  • After a few minutes, lay the bacon in the pan too
  • Once the bacon is nearly ready, push everything to the edge of the skillet, break an egg into the centre, and cover with a lid
  • Drain the broccoli and serve with the skillet's contents

Eggs and bacon - a classic, except we’ve added in some excellent leafy greens for the added fibre, nutrients, minerals, vitamins, and antioxidants. Of course, this meal can be prepared with any style of egg, I just like to drip my greens into the runny egg yolk.

The Old Reliable, 100% of the time, it works 100% of the time

Idea 3: The One Pot Pit Stop

V1: Kale
V2: Spinach
Pr: Minced Beef
F: Egg
O: lay some curls of grass fed butter over the top of the finished dish (grass-fed butter is an excellent condiment)

Prep time: 10 minutes.
  • Heat some coconut oil or grass-fed butter in a skillet and start to fry the beef
  • Once it’s nearly ready dump the kale and spinach on top and saute
  • After a couple of minutes crack an egg over the whole thing and put a lid on top
  • Serve when the egg whites are cooked but the yolk is still runny

I really love these one pot/pan meals; they feel very indulgent because in all honesty it’s a delicious mess; and they are hella easy to clean up too!

The One Pot Pit Stop, simple, effective, and delicious

I hope you enjoyed today’s episode and you found some delicious takeaways to try at home. These three ideas alternated with bulletproof coffee form an excellent week’s worth of breakfasts: one I heartily recommend! Send me your pictures and we can start a breakfast hall of fame.

Be sure to follow me on Instagram @be.cowlean and on Twitter @tomcowlin, where new tips and pictures are posted every day. Share this post to your friends and family too, sometimes it just takes one click to send someone down a weight-loss journey which will change their lives.


The Hall of Fame

Check out Owyn's creation below. Owyn made The Fancy Pants and absolutely killed it. It looks delicious. Awesome job buddy.



  1. Great idea to do this. People like to have examples to follow, rather than just the theory. You mention these are 'breakfasts' - what about the IF 2-8pm window?

    1. Do you personally consider breakfast to be the first meal of the day or something eaten pre-midday?

      These could be used for either, I think. They could easily be packed up and taken to work for lunch (lunch as in the time defined lunch at 2pm). I would probably swap out the fried eggs for boiled eggs or avocado though to maintain freshness. Plus I love runny yolks so I wouldn't want the nice gooey eggs to go to waste! :D

      Send in your completed breakfast pics, I'd love to see them and we can publish them to the blog.