10 Most Nutrient Dense Breakfast Foods that are Great for Fat Loss 

I am a PhD-educated full time mother with three littles who have varying degrees of disabilities and differences. One of my kids has neurodifferences and and an eating disorder; another is toddler with one diabetes. I am also a Registered Holistic Nutritionist and a former food critic. Your videos, recipes, diet and advice is some of the most practical, science-backed, balanced and gastronomically appealing I have ever come across. Well done and thank you for joyfully and generously sharing your knowledge and enthusiasm!

Thomas, thanks for helping to change my life! I have learned soooo much from your videos 🙏🏻 Mad respect to you! Quick question- how about using Hemp hearts & chia seeds to make an ‘overnight oats’ rendition that is lower carbs?

I’ve really enjoyed watching your evolution, constantly looking for the best info out there and adjusting according to your personal experience, it’s such a valuable resource. Thanks for always putting out top tier content!

If you’re looking to lower the glycemic impact of your oats, replace the rolled oats with oat bran (which is just the outside husk and excludes the starchy center). It’s delicious, very filling, high in fiber and lower in carbs. Cook up the same way you would any other oat meal recipe. ✨ My current fave: oat bran + vanilla protein powder + blueberries + cinnamon. 🥰

1. Eggs 2. Cottage cheese 3. Ground beef n berries 4. Overnight oats 5. Electrolytes 6. Baked potato (cooked) 7. Cold cuts 8. Greek yogurt & acai 9. Homemade hash

Tks for all bro. Cheers from Brazil!

I appreciate your realistic attitude! A little bit of something maybe not perfectly "clean" won't kill ya!!!

some interesting ideas to experiment with (baked fridge potatoes, overnight oats, sweet potato dish, etc) for people who are not on strict keto! Mayhaps starting with tiny potatoes in the air fryer...

Thanks for some great new ideas!!

1. Eggs 2. Cottage Cheese 3. Ground beef and berries 4. Overnight oats 5. Electrolytes 6. Baked potatoes 7. Cold cuts 8. Blueberries 9. Greek yogurt and açaí (unsweetened) 10. Homemade hash

My favorite poached egg breakfast is two soft poached eggs on top of bobs red mill rolled oats with shredded sharp cheddar and black bean salsa. It's so satisfying!

wow, awesome video!😊 im going to add a few of these!

Love these kind of videos.

Thomas, I really appreciate all your info on a regular basis!! I have noticed that you've been looking more tired lately , are you doing anything different that could be causing this?

Interestingly, my breakfast today was leftover steak and blueberries (but not mixed together) with a Trader Joe's Mighty Turmeric juice shot chaser.

I keep forgetting about the benefits of overnight oats. Thanks for reminding me. I need to switch back to the overnight oats for breakfast. I pressure cook my russet potatoes and then refrigerate them like mentioned in this video.

How abut protein shake with mct oil ? What are your thoughts on that?

Great video! As much as I may not agree with everything you post as my personal expeience does not support some of what works for you, your list captured my interest and I 100% agree. Ironically, those are many of the same foods I consume on a regular basis that I find best work for me despite our different approaches. I am not a intuitivel eater. I monitor and track my calories, macros, and micros as well as my cardio and resistance training sessions. I do this more as I find it gives me the best feedback and successfully allows me to tweak and fine tune my diet and exercise to best optimize my results. Despite that, I believe that quality of nutrition or foods you consume cannot be totally ignored and is the most important for best health outcomes. However, I also believe dosage makes the poison, so I don’t go to extremes where I will never ever have a chocolate bar, candy, pie or cake. However, I don’t go bat s*it crazy eating these foods. They are part of my overall diet, but in a ratio of 20% with the remainder 80% coming from all food nutrient dense foods that you mentioned in your video. This has worked best for me with no negative metabolic consequences or poor blood marker test results.

Good break down. Similar to what ive had in the mornjngs.. I just may need to start doing the electrolytes in the Am upon waking up. I have the LMNT packets already. Take one midday before strength training . So thats 3x week . Anyone else take it upon waking up ?

Anything cheese..I have a difficult time stopping...love cottage cheese and blueberries~ I always enjoy your insight and inf0~ No rib eye for breakfast lol yummy. Eggs and sardines w a little salsa~ is an easy go-to for me.

Are the flavored LMNT OK for fasting?

Yeah, I was gonna buy some macadamia nut butter, but I actually opted for 2 new pairs of shoes instead 😂

Want your opinion on this... Rolled oats (etc) are steamed! Thats how they flatten them, so they are cooked right from the start.

Omg I started making ground beef for breakfast- I don’t add berries, but that’s nice that I’m not alone

Oats and avocado is another combo. Blueberries by the handful sounds good. Seems like you don't mind nightshades and are not into food combining.

Nice vid

In Germany we have something called Quark. Probably closest to what you would call cottage cheese. It’s great with non sugared yoghurt, oats and fresh chopped fruits.

Yes, poached or soft boiled eggs are SO good

Bro! The meat and berries thing rang a bell from my JH history class…have you ever heard of pemmican? Look it up. Super cool! Thanks for the videos!!!

Thomas, I have watched your videos 5 years ago and thx really inspired me to do keto and I did it for 2 years successfully- I started to struggle when I switched from general weightlifting to Olympic lifting, because I had very slow progress and got really tired after a few reps. As i reintroduced carbs I had great training performance but gained weight and fat. Now returning to keto I have a hard time sleeping and feel slow and quickly tired in my training, I wake up at 2-3 am and can’t sleep for 2 hours…witch has happened before, but I always thought it’s my stressful job… now I’m on vacation and it still bothers me the same. Do I have to eat carbs because of sleep and training performance?

I learned years ago that fruit should be eaten by itself. It is digester very quickly as opposed to other foods. If one eats fruit, they should wait at least 20 minutes before eating anything else. I love your videos. Thank you!

please note that what you cook in,as in pots makes all the difference,as well as the cooking medium pref butter of lard or other animal fat

I mix ground beef with eggs oignon mushrooms brocoli to have high egg frarita protein

I eat eggs everyday. Best food to start your day. I mix browned ground pork(husbands a butcher) season it myself. Add whipped up eggs with real cheese. Drink my homemade kefir mixed with frozen berries. Great low carb breakfast. Kefir grains eat the sugar so it’s low in sugar.

Beat & Berries, YES. At home my dad calls it his Bear Snack.

What keto or gluten free bread do you use??

Ground beef and berries are one of my weekly go to meals. I also keep hard boiled eggs in the frig, so I can eat eggs and berries. I’m not trying oats, yet. My glucose is still spiking from carrots. Maybe in the future.

Just had a small plain potato that was cooked last night with steak for breakfast. Right on time. I was already questioning eating the potato😂

Thomas, I have a compliment and a criticism here. Compliment: you have really helped me in how I thinking about the foods I eat, and helped me to not be such a nazi when it comes to carbs and staying as low carb as possible. Criticism: sometimes your videos seem to contradict themselves. Example: blueberries. Here, you grab lots of regular blueberry packs, but in another video (in which I followed your advice), you recommended going for the wild blueberries. I want to eat well and still enjoy life, which is what your videos really promote.

Thomas, Can you possibly update this video based on new science and any changes you have made in your morning food choices.

i cant find any clean cottage cheese in ontario ! anyone know where i can find some ?

Will microwaving overnight oats raise the Glycimic Index?

What about the lectin content in oats?

any good electrolyte brands in Oz without the sugar, can't get LMNT here

Yeah, cottage cheese with olive oil is good. 👍🏻 that’s an old school staple for me.

What ist about sugar in Turkey breast? Ist IT Bad?

I eat half cup of rolled oatmeal with yogurt and 4 eggs every morning. Is oatmeal ok?

I used to eat cottage cheese! I switched to Greek yogurt with fruit ! Blueberries! Whole grain cereal in it! Chia seeds

low to no carbs at breakfast or evening meal. Exception is fruit as a desert (after fats, protein, fiber) or prior to a workout (hike, bike ride, or free weights)

Awesome info

You said certain boars head products can you elaborate please

How much ground beef in the morning?

I add honey and little salt to the cottage cheese 😊

So would you recommend Eggs over intermittent fasting for weight loss?

Oats mess me up really bad. They give me such bad stomach pain, neck pain and pain in my upper back. Lowers my mood too. Ive tried overnight oats, gluten free, the lot but its just no good. Yet i can eat any other carb source and gluten food just fine. Its strange

Regarding Potatoes: Once they have been cooled in refrigerator, must the be consumed cold? Or can they be eaten at room temperature or even reheated?

My staples are Oatmeal and Blueberries, Eggs, Greek Yogurt, and Cottage Cheese.

just had 400g ground beef + 3 eggs for breakfast - raw. the feeling after that is great

Thomas, is there any benefit from, every now and then, eating high glycemic food to get a high insulin spike? Maybe as a way to remind our body how to deal with having a high spike?

Question is where do you get your eggs from and what feed did the chickens get as this will massively influence the nutritional value of the egg. Please talk about that ...

Wow Thomas get some rest dude!

I eat two poached farm fresh eggs every morning with a slice of Simple Kneads GF sourdough bread. Keeps me full till lunch !

Good list

Cottage Cheese and scrambled eggs mixed together is delicious.

That bicep? Man!!

good quality oats are forgiving. plus they have fiber and melatonin

I have blueberries with cottage cheese

When my wife and I go to Applebees! I’ll get a big bowl with rice and chicken! Avocado! Beans

Interesting 🤔

Good cottage cheese with two hard boiled eggs and some Kalamata Olives, tomatoes, Cucumbers and nutritional yeast is delicious.

Hey Thomas great video but wanted you to know that your assumption that organic oats means no glyphosate is not true. Wish it was but I’ve found out the hard way it’s not. You have to buy a brand that specifically tests for glyphosate to ensure you are not getting any. We’ve found only a few brands do this. One degree is one of those brands we’ve found that tests for glyphosate so we stick with them now. FYI

lmao, had leftover baked potato this morning with eggs and ham.

Gear

hi i was wondering at what age can we start training to build muscle ?

I always make scrambled eggs! I used to make 6 eggs.! Now i cur back to 3

Oats?

No mention of the sausage in the thumbnail? Lol

I'd omit the oatmeal. It irritates my skin easily when my immune system is weak or eating two weeks in a row.

I'm struggling with eating enough protein. How can I improve my appetite?

Will you do a video on nutrient dense foods for weight gain?? 😂😂 I dare you , put out a video on how to gain weight for the high metabolic rate see the ribcage ppl out there

beef and berries brotha

Can I add cashews to my eggs?

Is this guy not Keto anymore ? Haven’t watched a vid in a while

There is a big difference between fruit and oats as carbohydrates.

I feel great after eating oats

Eggs are associated with lots of types of cancer (specifically prostate) and high IGF1 levels which is not good (check it out there are hundreds of papers on the topic) which makes things super confusing as eggs really are one of the most nutritious foods on the planet. I used to do eggs every day as well but now I am convinced that it should not be eaten daily. I'll have 2 times 2 eggs each week now plus may be some that other foods contain but not more than 7 eggs/week.

Wait, wait, wait. Resistant starch also happens by soaking? Whaaaat? O: That's great news!

My fav is is grass-fed Greek yogurt dash of pure vanilla topped off with wild frozen blueberries, sprouted toasted pumpkin seeds, chia seeds and a teaspoon of wild pure, raw, unpasteurized, Canadian Gold Honey. Better then ice cream!

Excellent list Thomas - Incidentally, while I have been purchasing LMNT electrolytes for about a year now, based on your recommendation and those of a few other RU-vidrs, I have recently discontinued my account with them because of the logo "Salty AF". It is not the prettiest expression, rather a profane one. They have it plastered on most of their merch. I didn't know what it meant, and received an LMNT shipment with a free water bottle with that expression written on it in large letters. My teenage son told me what it means, and after confirming it with the website Urban Dictionary, I was not happy that I had this water bottle out in public while exercising, and so decided to toss it. I then emailed the company asking for a direct meaning of their expression. The reply was: "That's totally fine! We know our branding isn’t for everyone, the same way as salty is not for everyone. No hard feelings!". So I guess LMNT's branding is intentional. I decided to switch to another electrolyte brand. As a professional, who is out among other professionals, it is not a good look to be in public with LMNT's expression written on a water bottle. And no, I'm not a prude, but I am careful with my professional image, in public especially.

So organic oats and other organic products…. Are they PESTICIDE FREE or less pesticides🤔 I believe so the latter

Dare I say, they’re incredible, they’re edible…amirite?

I have been intermittent fasting and being very diet minded for two years eight months, I lost 50 pounds the first year, 10 pounds the following year and a couple of pounds the first three months of this year, and nothing the last five months. Any suggestions on getting back to losing the last 40 pounds to reach my goal? I usually fast three to four days a week (16/8) and always break my fast with Sun warrior vegan protein powder with 50/50 coconut milk and water (per instructions) then I keep my diet vegan and about 2,100 calories. I have of late reduced to 1,800 calories but it is hard and I worry about lowering it too much. I also ride my bike 5 days a week.any suggestions? Won't alter vegan life style.

what the hell is going on with Thomas' eyes? severe sleep deprivation?

Oatmeal is an evening food.

@0.05 WTF? Is this really acceptable driving, in the US?

He did the eat and drive didn’t he

Eggs make slow and full. Why is that. Skipping breakfast seems to give me the most energy

for food one look jacques pepin egg boiling it s good no need for poaching you lose nutrients in the water

Hey Thomas, what would you consider a quality Cottage cheese ( most are made from pasteurised milk)

Why the black circles around the eyes? Iron issue?