No-BS blogger and nutritional therapist in training Ryan Carter shares two of his go-to breakfast recipes with male and female portion options, one sweet and one savoury for every palate. Get ready to start your day the right way!


We are all uniquely different many factors influence calorie intake: such as gender, genetics, lifestyle factors, sleep quality, toxic exposure, micronutrient balance, sun exposure, exercise, muscle mass and stress.


Solely focusing on counting calories for the long term is unrealistic. If you have a short-term goal of fat loss then yes, it will help to be accountable for sure, BUT do you want to be counting calories for the rest of your life?
I definitely won’t, I have not counted calories for a few months but then again I have educated myself about food and how to listen to what my body needs.

For long term health goals, to be in a calorie deficit and a sustainable approach for fat loss & long term optimal health, optimise your lifestyle with these things;

STRESS– the biggest burden to the body by far. Try meditation, yoga, be grateful and don’t forget to laugh
REMOVE TOXIC EXPSORE– environmental and emotional
SLEEP– Get what you need, wake up naturally even if that means an earlier bed time, avoid blue-light and when you wake up get sun exposure in the morning.
MICRO NUTRIENTS– What the body needs for thousands of reactions in the body. More plants mean more phytonutrients and more potential for greatness!


Here’s my breakfast plan for male and female diets, again everyone is different but something to consider!


SAVOURY: Scrambled eggs, Avocado, Tomatoes, Asparagus + Rocket

HIS: Male, 31, 5ft11
528 Calories: P30 C13 F44
3 Duck Eggs
60g Avocado
1tsp Ghee
30g Wild Rocket
50g Tomatoes
50g Asparagus

HERS: Female 5ft3, 29
382 Calories: P20 C8 F30
2 Duck Eggs
30g Avocado
1tsp Ghee
30g Wild Rocket
50g Tomatoes
50g Asparagus

What’s the difference?
1 duck egg + 30 grams of Avocado.


SWEET: Cauli Cashew Milk Smoothie Bowl

Summertime means more smoothie bowls, this one has a cauliflower base for a low sugar option. Smoothies are a great way to start your day as you can include so many ingredients for diversity in micronutrients and phytochemicals to support your bodily functions.

HIS: Male, 31, 5ft11
554 Calories Protein 33 Carbs 52 Fat 23.7
100g Cooked then frozen Cauliflower
150ml Plenish Cashew Milk
50g Frozen Raspberries
50g Frozen Blueberries
25g Sprouted Oats
1 tbsp Coconut Almond Butter
½ tbsp Desiccated Coconut
2 Scoops Vegan Vanilla Protein
Splash of H20

HERS: Female 5ft3, 29
388 CaloriesProtein 19 Carbs 35 Fat 19.1
100g Cooked then Frozen Cauliflower
150ml Plenish Cashew Milk
30g Raspberries
25g Blueberries
10g Sprouted Oats
1/2 tbsp Coconut Almond Butter
1/2 tbsp Desiccated Coconut
1 Scoop Vegan Vanilla Protein
Splash of H20

To track your intake, I can recommend cronometer instead of myfitnesspal for a more detailed micronutrient reading.

Just some food for thought – or some mindfulness before your mouth!


For more from Ryan, catch him on Instagram here.

For more on portion control, read here.

To order our next level nut milks, click here.

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