Protein smoothie – breakfast of champions

Image of Liverpool Street personal trainer holding a protein smoothie

Not quite, for me the “breakfast of champions” would be scrambled eggs on sourdough toast, with some avocado and smoked salmon on the side. But if you’re pushed for time I recommend a protein smoothie. Save the eggs for the weekend when you have time to enjoy them. I was discussing ingredients with my client Dan last night, so I thought it would be useful to put my suggestions online.

Protein smoothie ingredients

  • 1 scoop whey protein isolate
  • 25g oats
  • Half avocado
  • 100g frozen berries
  • Water

You could add some extra ingredients like ginger, whole Greek yogurt, peanut butter or fresh fruit to taste (this would obviously increase calorie intake).

Protein smoothie stats

  • Calories 424 kcal
  • Protein 31.8g (30%)
  • Fat 18.5g (39%)
  • Carbohydrate 32.6g (31%)
  • Fibre 3.9g

Should you always eat breakfast?

This is a good example of why nutritional recommendations should be bespoke and based on individual preferences. In a recent study by Dhurandhar et al. (2014), the researchers found that skipping breakfast had no discernible effect on weight loss.

However, a separate study reported that people who ate breakfast were more active over the course of the day (Wyatt et al., 2002). And in contradiction to Dhurandhar’s research, American duo Wing and Phelan (2005) went as far as suggesting that eating breakfast may be a key factor in maintaining long-term weight loss.

Whether you choose to have breakfast or not, remember what matters most are the total calories consumed over the 24 hour period.


Dhurandhar, E.J., Dawson, J., Alcorn, A., Larsen, L.H., Thomas, E.A., Cardel, M., Bourland, A.C., Astrup, A., St-Onge, M.P., Hill, J.O. and Apovian, C.M., 2014. The effectiveness of breakfast recommendations on weight loss: a randomized controlled trial. The American journal of clinical nutrition, 100(2), pp.507-513.

Wing, R.R. and Phelan, S., 2005. Long-term weight loss maintenance. The American journal of clinical nutrition82(1), pp.222S-225S.

Wyatt, H.R., Grunwald, G.K., Mosca, C.L., Klem, M.L., Wing, R.R. and Hill, J.O., 2002. Long‐term weight loss and breakfast in subjects in the National Weight Control Registry. Obesity, 10(2), pp.78-82.

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