The first thing you eat in the morning dictates how your mind and body will perform for the rest of the day. This is one of the very first tips I offer when anyone asks me for nutrition advice, especially if they’re looking stay lean, energized, and focused.

Vegetarian Bodybuilding Breakfast - Eggs and Nuts Omelet

Forget sugary-sweet breakfast cereals and gooey pastries, the eggs and nuts breakfast is where it’s at for hardworking athletes, bodybuilders, and fitness buffs.

Whether you’re a full-time vegetarian or just looking to cut more meat out of daily meals, this is a great meat-free meal option to fuel your morning with healthy protein, carbs, and fats.

Why Eggs and Nuts Improve Body Composition and Mental Functioning

Just like Mom always told you growing up, breakfast is the most important part of the day. In the past, eggs have gotten a bad reputation for high cholesterol content.

However recent studies have found that the daily nutrient intake of egg consumers is significantly greater than that of non-egg consumers for practically all nutrients.

One Journal of the American College of Nutrition study concluded that dietary cholesterol in test subjects was unrelated to serum cholesterol concentration, and that individuals who ate more than four eggs per week had a significantly lower mean serum cholesterol concentration than those who ate one or less eggs per week.

Eggs also support weight loss and a leaner body composition, according to researchers in an International Journal of Obesity study.

They concluded that when combined with a balanced overall diet, egg breakfasts enhance weight loss and should be considered a nutritious supplement for a weight management program.

As further evidence, a separate study published in Journal of the American College of Nutrition emphasized that the foods eaten for breakfast have a significant impact on BMI. Eggs are associated with providing high energy, which is required for challenging workouts and brain performance.

When compared with other common breakfast foods, like bagels, test subjects in a Department of Nutritional Sciences University of Connecticut study showed less hunger and less variation of plasma glucose and insulin throughout the day after eating eggs for breakfast.

When your mind isn’t focused on food cravings, you can focus better on your goals at the gym and in life. Eating eggs and nuts for breakfast establishes your neurotransmitter production for the day, which is especially crucial to sports and competitions that require high concentration and attention span.

Meanwhile, nuts also lower cholesterol and support healthy cardiovascular functioning. A study conducted by the Department of Human Nutrition in New Zealand found that nuts reduced total and LDL cholesterol and decreased cardiovascular risk.

When your heart is pumping as it should, you can push your body more during training and sustain the mental stamina to keep going harder and longer. Nuts are also a great source of healthy fats that help the blood sugar stabilize in the morning and all day long.

A classic study published in the Journal of the American Dietetic Association laid the foundation that protein-rich breakfasts result in reduced sugar consumption throughout the day. Both eggs and nuts are high in protein and great options to help cut sugars in subsequent meals and snacks.

That’s because sugar wreaks havoc on both body composition and mental focus, doing essentially nothing beneficial for your fitness plan.

Eggs and Nuts Breakfast Sample Meal Plan

But don’t take my word for it; try it for yourself!

Below is a sample six-day sample meal plan of a basic eggs and nuts breakfast. Keep in mind that these are full meals, so don’t add anything else to them — that includes milk and juice.

However, feel free to continue sipping your coffee, tea, or herbal infusions if that’s part of your morning routine.

Day 1
• 4-6 organic eggs (or plant-based protein shake)
• 1 handful of macadamia nuts

Day 2
• 4-6 organic eggs (or plant-based protein shake)
• 1 handful of cashew nuts

Day 3
• 4-6 organic eggs (or plant-based protein shake)
• 1 handful of almonds

Day 4
• 4-6 organic eggs (or plant-based protein shake)
• 1 handful of brazil nuts

Day 5
• 4-6 organic eggs (or plant-based protein shake)
• 1 handful of hazelnuts

Day 6
• 4-6 organic eggs
• 1 handful of pistachios

Day 7
• Cheat day, have a veggie omelet and pumpkin spice protein pancakes!

Adjustments for Food Allergies and Sensitivities

Food sensitivities occur when your body has a negative response to food because your cortisol levels are elevated and your body’s immune system is activated. Cortisol is a substance that controls inflammatory reactions in the body.

But according to findings of a study published in the International Journal of Obesity & Related Metabolic Disorders, cortisol secretion after food intake is associated with risks of obesity, an imbalanced insulin/glucose ratio, and high blood pressure.

Unfortunately, eggs and nuts are common food intolerances, but that doesn’t mean that you still can’t adopt part of this diet plan if you have a sensitivity. Some individuals find themselves sensitive to eggs because they are digested quickly in the body, which can make sustaining blood sugar more difficult.

In this instance, a vegan protein shake can provide a similar morning boost in place of eggs and is essentially a full meal in itself.

Stock up on fresh and frozen fruits and non-diary milks for shakes, and grind your own chia, hemp, and flax seeds to get the most nutrients out of them.

My Chocolate-Almond Butter Vegan Protein Shake is the ultimate formula for mass-building, and my Vegan Coffee Protein Shake with Cacao and Almond Butter can serve as breakfast or a pre-workout snack.

If you’re fine with eggs but are allergic to nuts, there are a few alternatives you can use here as well. Low-glycemic and low-fructose fruits like apricots, blueberries, and grapefruits are great to eat alongside eggs for breakfast.

Other recommended fruit options are peaches, papayas, strawberries, and raspberries.

Just make sure to choose organic fruits so you’re not accidentally getting a side dish of unnecessary chemicals and toxins with your healthy breakfast.

Then after your morning meal, consider taking a tablespoon of high-quality krill oil* (we recommend this) to support a healthy insulin response and maximize nutrient concentration until it’s time for a mid-morning snack.

*Vegans should use organic flaxseed oil with algae-derived DHA.