Today's ritual · 10 minutes

Protein-first breakfast

Build breakfast around a proper protein portion first, then add the rest. Ten minutes, one pan or one bowl.

1. Pick your anchor: 3 eggs, a big bowl of Greek yogurt or skyr (about 200 g), cottage cheese, or a tofu scramble.
2. Add colour and fibre: a handful of berries, spinach or tomatoes in the pan, or sliced fruit on the bowl.
3. Add slow carbs if you train today: oats, rye bread or a slice of sourdough.
4. Finish with something crunchy: nuts, seeds or a spoon of nut butter. Eat it sitting down.

Plant-based: tofu scramble with beans on toast, or a soy yogurt bowl with hemp seeds.