Meat and Nuts Breakfast Recipe Video #LLTV


Live Sexy Lean

Meat and Nuts Breakfast – Sample Meal #1 With Calorie/Macro Calculations

Hey Live Leaners,

You asked for it’¦so…

It’s now time to apply what we learned in the last 3 videos (video #1: How To Calculate Your Calorie Needs… video #2 How To Calculate Your Macronutrient Needs… video #3 How To Distribute Your Macronutrients Throughout The Day) to an actual meal. We’re going to use the same calculations from the previous video. If you missed that video, click here to watch it. If you haven’t gone through and calculated your numbers yet…click on video #1-3 above and get your calculations. It’s quick and simple. Then once, you have those numbers…customize the quantities of this meal to match your needs.

The calculations from our previous example included a daily goal of 2,000 calories. And remember, our workout was planned at lunch. So based on this, our meal #1 macronutrient goals were 40g of protein (20% of total daily protein), 0g of carbs, and 35g of fat (40% of total daily fat).

In this blog post, I’m going to take you through a sample meal #1 option (the Meat and Nuts Breakfast) that I highly recommend you all follow. This meal resembles the meat and nut breakfast popularized by Charles Poliquin. If you ask your personal trainer who Charles Poliquin is, and they say they don’t know’¦fire your trainer! Charles Poliquin is the godfather of the personal training industry.

Meat and nuts breakfast

So why meat and nuts for breakfast?

It’s Charles Poliquin’s number 1 dietary tip for optimal leanness, energy, and mental focus.

There have been multiple studies on executives, kids, and professional athletes, that shows a high protein breakfast is critical for sustained energy and increased productivity throughout the day and it’s also responsible for  positively setting up your neurotransmitter production and stabilizing your blood sugar levels for extended periods of time.

For example, the meat allows for a slow and steady rise in blood sugar while the healthy fats in the nuts allows your blood sugar to remain stable for a long time.

Balancing your blood sugar is key to reducing cravings and keeping you feeling satiated. The opposite occurs when you eat a high carb breakfast like cereal or toast. Your blood sugar is all over the place, leading to cravings and hunger.

How Do I Know How Much Food To Cook To Hit My Macronutrient & Calorie Requirements?


Meat and Nuts Breakfast Meal Planner


Click here to get a copy of my Meal Planner Software

Step#1: As shown in the above video, enter your macronutrient ratios and daily calorie goal in your Brad Gouthro meal planner software. If you haven’t downloaded your software, it’s an instant download from my online store for only $15 (you need MS Excel to operate the software).

Then select from the pre-populated Food drop down box the foods used in your meal, in this case, steak, walnuts, and eggs. Green fibrous and low calorie veggies, spices, and low calorie hot sauce are classified as FREE FOODS. There is no need to calculate these foods towards your macro and calorie totals.

Finally, enter the quantity of each food into the software (in grams…provided by your food scale). Click here to watch how to portion your food with a food scale.

Meat and Nuts Breakfast Foods

You just need to keep tweaking the quantities until the total protein, carbs, and fat equals your goal for that meal (as seen in the orange “Meal Target” row).

Once you figure out the quantities…it’s time to cook. It’s that simple.

Meat and Nuts Breakfast Recipe

(based on our 2,000 calorie daily goal, our 40% protein, 20% carb, and 40% fat macro ratios, and our workout planned for lunch)


– diced steak (70 grams pre-cooked)
– 2 whole eggs (106 grams)
– 1 oz of walnuts (30 grams)
– diced onion (free food)
– diced garlic
– diced brocolli (free food)
– handful of spinach (free food)
– dash onion powder (free food)
– dash garlic powder (free food)
– dash black pepper (free food)
– tsp of hot sauce (free food)


1. Fry onion and garlic in a frying pan over medium high heat for 30-60 sec.

2. Add steak and cook for 2-3 minutes.

3. Add whisked eggs.

4. Cook until eggs begin to set. Add onion powder, garlic powder, and black pepper.

5. Add spinach, broccoli, and hot sauce. Scramble.

6. Add to a plate with a side of walnuts.

7. Enjoy.

Meat and Nuts Breakfast



Remember…these food quantities are calculated based off of a 2,000 calorie meal plan (40% protein, 20% carbs, 40% fat). Customize your quantities based on your specific requirements.

You should also rotate your food selections. For example don’t just eat this exact meat and nuts breakfast every day. 

For example, for tomorrow’s meat and nuts breakfast, have ground turkey with pecans. Then fish and almonds, etc.

meat and nuts breakfast rotation

Variety of food is also very important!

Give the meat and nuts breakfast a try for 7 days and let me know if the comment section below how you feel after the week.


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Questions For You:

– Do you follow the meat and nuts breakfast philosophy?

– If so, how do you feel compared to when you eat a high carb/sugary breakfast comprised of cereal and/or bread?


Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.




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79 responses to “Meat and Nuts Breakfast Recipe Video #LLTV

  1. Hello Brad.
    I workout at 6 am, based on your video to calculate each meal you said that you need low carb before your workout, but this breakfast is cero carb, it is OK for me or I have to add some carb?

  2. Hey Brad,

    i want to start with meat and nuts breakfast – at 05:30-06:00 in the morning (normaly i eat 50 Grams oats cooked in a little bit milk, ad blueberries and a scoop – 10 gams whey, cinnamon and a little bit organic cacao pulver) – is it ok to eat it at the scond breakfast or as a snack at 10:00 in the morning?

    Or should i cancel it totaly?


    Marco from germany

  3. my trainer was totally into charles poliquin and is now totally over it – he did quite a few courses and biosig. he has good supplements though – i use his multi intense but the fish oils are just as good from nordic natural so i use that one

  4. liquid egg whites are fine but i prefer to get the healthy fat and vitamins/minerals from the yolk. i gave up oatmeal 6 months ago and feel great. i prefer non-grain carbs like fruits, sweet potato, and veggies

  5. two quick questions
    1. is it bad to use liquid eggwhites/egg substitute from the cartons?
    2. is oatmeal bad for you? or carbs in general if there whole fods like potatoes, fruits, veggies etc?

  6. oh having a veggie juice with this is really smart for it’s alkalizing properties (meat is acidic)…juice away but stick with veggies (carrots, celery, cucumber. etc)

  7. oh having a veggie juice with this is really smart for it’s alkalizing properties (meat is acidic)…juice away but stick with veggies (carrots, celery, cucumber. etc)

  8. Hey Brad, Ive started having a veggie juice in the morn, would this be ok to still have with this type of breakfast? Its difficult to have it any other time of day as I cannot juice at work, I could take it with me to have later in the day, but I hear its best to drink straight away to gain all the nutrients?

  9. Hey brad .. Great channel!! Im looking to follow something like this for a while.. I want to slowly limit my carbs eventhough carbs are good for energy.. How long can I do a eating plan like this 40/20/40?

  10. Hey Brad. I’m a fourteen year old from Canada, and I love your channel. I’ve been cooking a lot of your recipes lately but most of them have meat. Ive been a vegetarian for a year now and was wondering if you could do some more vegetarian meals!

  11. This video clip is amazing! It helps me remember of that time my kid used FatBurnity to get rid of 10kg and enjoy being healthy again! All of us try to shed pounds, but we need a health reboot, and that is what FatBurnity presented. Lose weight for parties, vacations, work, a new (old) partner, and mostly for yourself! It genuinely is not that difficult. A completely new me! Just Google FatBurnity and see for yourself.

  12. Hi Brad! Quick question, this looks great but I don’t eat eggs it makes me nauseous. Should I add more meat or nut to compensate for the loss of eggs to make sure I’m still getting the right amount of protein? Thanks Brad!!

  13. Haha, yeah that’s so true. Lol, I guess sometimes when i’m actually working out I just need someone to push me when I start to slow down, but you’re great and i’ll take what I can get. Haha, and you’ve really helped me out a lot, thanks! 🙂

  14. on off days just limit carbs (although on a 40/20/40) they’re already pretty limited. just spread them out more since you don’t have a post workout shake.

  15. Hey Brad! Great STUFF!! I have read the threads and I was wondering if you were going to list the times you ate, what you ate, and when you trained? Sort of a day in the life of Brad Gouthro…

  16. Brad –

    That’s a great looking breakfast! Thanks for taking the time to share it. I’ve two questions for you, if you don’t mind?

    1) How, if at all, would you recommend one alter their breakfast if they work out in the early morning (HIT style), on an empty stomach (maybe a BCAA drink during)? Wouldn’t one desire something closer to 50/50 blend of carbs/protein, with very little to any fat? If more cardio based, maybe even a 3:1 ratio of carbs to protein? Your thoughts?

    2) Regarding your meal planner . . . congratulations on a sharp looking app! Could you share how such is better than free apps like MyFitnessPal?

    Thanks . . . and keep posting your incredible content! I’m an avid viewer.

    1. Thanks for being an avid viewer! Yes, a drink with BCAAs for fasted would be recommended, or if you don’t want to buy BCAAs, just mix a half a scoop of protein in water. Then after your workout get in a fast acting carb and protein (usually 2:1 is sufficient). Re: my meal planner software…i like things to be customized to my needs…I never found an app that I was completely happy with. Plus i found a lot of the food macros in some of these apps are way off. In my software, i literally did the data entry right off the label. I just get exactly what I need from my meal planner software…other purchasers also agree. Plus you can add in any food you want (I’m going to film another quick demo showing how to do this.)

  17. I am a vegetarian. From what can i get my protein breakfast?… it would be nice to give options for vegetarians when presenting new recipes..thank you!

  18. yes, it’s actually best if you rotate your meat and nut types everyday…ie chicken/almonds, beef/pecans, turkey/walnuts, etc

  19. I just released a new updated meal planner with 4, 5, or 6 meal options. If you bought the older version, send me the receipt and I’ll send you the new one for free

  20. Hey Mel, you can replace the nuts with avocados and/or olives to get the healthy fats. You could also replace with a low glycemic/low fructose fruit … examples include apricot, berries, grapefruit, nectarines, papaya, peach

  21. Hey, yes you can and a few others have also asked this. I’m going to film a Meal Planner Software demo to show everyone how. It’s easy.

  22. Great Video and I Love the mix of foods too, but now my You and My Hubby are in the same Super Man Club hahaha LOL 🙂 !!!!!!!!!!

  23. I think the meal calculator is a great idea, is it possible to add our own items to the menu list and add the macros for them? I’m thinking specifically of my protein drinks which I have for two of my 6 meals. If I don’t include them the whole thing would be thrown off, but every brand is different so it would have to be customizable…

  24. Brad, your Meal Planner Software is set up for six meals, and you cannot change how the protein is distributed. Is there a way to change it for a four or five meal plan? BTW, the series of videos you are doing on the exact foods to eat at each meal is what I’ve been looking for for years. It’d be nice if you came out with a more extensive recipe list that reflects these meals. GREAT WORK!

  25. this is an updated version that I just released. e-mail me at info[at]bradgouthrofitness[dot]com and I’ll send you the updated version for free

  26. Hey Brad, I bought the meal planner software and it showed me that I needed WAY more calories than I had been consuming. Saw immediate impact to my gains since using it too. Worth every penny… And I have been eating meat/eggs for breakfast of years…

  27. unfortunately when it comes to nutrition…a lot of things we were taught as kids are backwards… i eat 4 eggs every day. the doctor said i was in the top 99 percentile for health during my last blood test. I’ll leave it at that.

  28. Isn’t it bad to eat eggs all the time? Just wondering. I know it’s a old source of protein, but I grew up learning 1 egg a week was good to avoid high cholesterol. Thoughts?

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