So, for me personally, I love a savory breakfast. I find when I have a savory breakfast, it just keeps me full all the way up until lunch. And I always

所以，对我个人来说，我喜欢咸味早餐。我发现当我吃咸味早餐时，它能让我一直饱到午餐。

prioritize protein and fiber.

我总是优先考虑蛋白质和纤维。

I think I'm going to make some avocado toast this morning. I've got this half an avocado that looks like it's going a little bit ropey. And I always love to

我想今天早上做点牛油果吐司。我有这半个牛油果，看起来有点开始变软了。

add loads of extra things to my avocado.

我总是喜欢在牛油果里加很多额外的东西。

So, I'm going to go fresh parsley, some jalapeno for spice, which is really good to have for breakfast. It's really stimulating for the digestive system.

所以，我要加新鲜欧芹，一些墨西哥辣椒来增加辣味，这对早餐来说真的很好。

Also helps with feeling full, what we call satiety. And this a spring onion.

也有助于饱腹感，我们称之为饱足感。这是大葱。

So, avocados are actually a fantastic source of fiber. One medium avocado has about 10 g of fiber in, which is a third of your daily intake. And full of all of

所以，牛油果实际上是纤维的绝佳来源。一个中等大小的牛油果含有约10克纤维，

those gorgeous, lovely, healthy fats, which help boost the absorption of all of the other things I'm going to put into my breakfast. Let's make it. I buy

这是你每日摄入量的三分之一。而且富含所有这些美丽、可爱的健康脂肪，

proper sourdough. And I always slice it up and then freeze it. I have these little silicon bags from OXO. If you guys follow me on my other social

它们有助于促进我将放入早餐的所有其他东西的吸收。让我们开始做吧。

channels, you know how much I love these. But the simple act of freezing bread and then retoasting it increases something called resistant starch. And resistant starch is actually really good

我买正宗的酸面包。我总是把它切片然后冷冻。

for your gut health. So your gut bacteria are able to break it down, use it as food and in turn produce all of these wonderful things called

我有这些来自OXO的小硅胶袋。如果你们在其他社交媒体上关注我，

short-chain fatty acids. And particularly one called butyrate is really anti-inflammatory and incredible for helping just feed and nourish your gut. So top tip is slice and freeze your

你们知道我有多爱这些。但冷冻面包然后重新烘烤这个简单的行为

bread. And I always do all of my toast in my air fryer. It's an absolute game changer.

会增加一种叫做抗性淀粉的东西。抗性淀粉实际上对你的肠道健康真的很好。

Love to pimp out my avocado mixes. So I'll just take my slightly ropey avocado. Make sure you scrape down the sides of your avocado as well, cuz lots

所以你的肠道细菌能够分解它，用它作为食物，反过来产生所有这些美妙的东西，

of the nutrition is actually found right in that outer layer. Parsley is particularly fantastic for our kidney health. Um, it's what we call a diuretic. When we throw around the word

叫做短链脂肪酸。特别是其中一种叫做丁酸盐的，

detox, especially in the health and nutrition space, a lot of people can kind of roll their eyes, but for me, detoxing is about supporting the ways

真的具有抗炎作用，对帮助喂养和滋养你的肠道非常棒。

that your body naturally does it. So, going to the bathroom every single day, having a poo, and also supporting your liver health. use more herbs in your

所以小贴士是切片并冷冻你的面包。

diet. Trust me, not only do they taste delicious, they are honestly so good for you. And if you're someone who is sensitive to onions, if you just focus

我总是用我的空气炸锅做所有的吐司。这绝对改变了游戏规则。

on eating the green part of the spring onion, you're less likely to experience kind of bloating and gas cuz certain people with IBS are just a little bit

喜欢装饰我的牛油果混合物。所以我就拿我稍微有点软的牛油果。

more sensitive to things like garlic and onion. And then I love to incorporate a little bit of spice. This is just a kind of green jalapeno chili. So it's a

确保你也刮下牛油果的侧面，因为很多营养实际上就在那外层。

little bit milder than a red chili. But spice is really good for stimulating digestion. And then I just add that to the bowl. Bit of black pepper. It's

欧芹对我们的肾脏健康特别棒。嗯，我们称之为利尿剂。

definitely very refrigerated coded. I always find as long as I just have a nice stash of certain things in my fridge, I can throw something like this

当我们提到排毒这个词时，特别是在健康和营养领域，

together. You don't have to stick to exact recipes. If you have basil, use basil. You can use coriander. Oh, there is an ingredient I love to add and that

很多人可能会翻白眼，但对我来说，排毒是关于支持你的身体自然做这件事的方式。

is a little bit of honey. Honestly, tiny amount makes it taste so good.

所以，每天上厕所，排便，也支持你的肝脏健康。

So, now I have my avocado mix. Loads of healthy fats, fiber, got all those extra antioxidants from the pepper, the fresh herbs. It tastes better and it's also

在你的饮食中使用更多草药。相信我，它们不仅味道美味，

better for you, which I just think is a win-win. Toast is done. So, I just set that to one side as well. I always try

它们真的对你有好处。如果你是对洋葱敏感的人，

and aim for the rule of three. So, three extra things with my breakfast. So, I'm going to do some nice little tomatoes.

如果你只专注于吃大葱的绿色部分，你不太可能经历腹胀和胀气，

But it is important to know that a lot of the antioxidants in tomatoes need fat to be able to be absorbed. So pairing the tomatoes with the avocado, the

因为某些患有IBS的人对大蒜和洋葱等东西有点更敏感。

perfect synergy. It's basically maximize nutrition. A lot of people only have two eggs for breakfast, but there's a little hack that I like to do, which is a

然后我喜欢加入一点辣味。这只是一种绿色的墨西哥辣椒。

carton of egg whites. I can still have a couple of eggs, and that's going to give me around 12 g of protein. But if I add

所以它比红辣椒稍微温和一点。但辣味对刺激消化真的很好。

an extra splash of these, I can get an extra seven to eight. So then I'm hitting 20. And I've got my bread, which probably has about 3 g. And if I add a

然后我就把它加到碗里。一点黑胡椒。

couple of slices of the wild smoked salmon, I'm going to get another 10 g.

这绝对是冰箱编码的。我总是发现，只要我在冰箱里有一些好东西的储备，

I'm getting these real high protein amounts. Your breakfast pretty much sets up my metabolism for the rest of the day. And if I have a nice high protein

我就可以把这样的东西拼凑在一起。你不必坚持确切的食谱。

breakfast, I feel like my energy is better, my mood's better, my focus is better, my hunger swings are also better. So, I always like to do my eggs

如果你有罗勒，就用罗勒。你可以用香菜。哦，有一个我喜欢的配料，

in my busted up cast iron. I've had this for years now. This is my Lacruuse cast iron. A fundamental piece of kitchen kit. People always ask me what pots and

那就是一点蜂蜜。说实话，少量就能让它味道这么好。

pans I use and if you can invest in Lacru, I would highly recommend it because you get one of these and you'll just pass it down for generations. So, I

所以，现在我有我的牛油果混合物。大量的健康脂肪，纤维，

got my standard breakfast formula here.

从胡椒、新鲜草药中获得了所有这些额外的抗氧化剂。

Two eggs, about 100 g of egg whites is going to give me an extra 10 g of protein. So, that is quite a lot. And

它味道更好，对你也有好处，我认为这是双赢。

they're just so easy. I add these to scrambled eggs. You can add these to omelets. Honestly, you will not be able to taste the fact that you've got extra

吐司做好了。所以，我也把它放在一边。

egg whites in here. So, stick it on to low heat. I like to constantly stir my scrambled eggs at the beginning. Start to see these nice

我总是尝试并瞄准三的规则。所以，早餐时三样额外的东西。

little ribbons. So, just keep on moving.

所以，我要做一些漂亮的小番茄。

I like to just have a kind of pull method. So, just go from the outside in and like push away from you just to keep

但重要的是要知道，番茄中的很多抗氧化剂需要脂肪才能被吸收。

on forming those lovely ribbons. Once it starts to get to this phase, I like to turn the heat down even people feel like they mess up their scrambled eggs

所以把番茄和牛油果搭配，完美的协同作用。

because they overcook them and the residual heat in the pan will always always kind of continue to finish cooking your eggs. So, if you really

这基本上是最大化营养。很多人早餐只吃两个鸡蛋，

want that kind of lovely soft, buttery texture, it's definitely worth taking it off when you think they're not done.

但我喜欢做的一个小技巧是买一盒蛋白。

Don't finish them when you think, "Oh, that looks ready." because that extra minute that they have just with the residual heat in will end up overcooking

我仍然可以吃几个鸡蛋，这会给我大约12克蛋白质。

And I just feel like they have the perfect texture. So, I'll just leave those. Now, I'm just going to get that lovely herby avocado mix, fresh diced

但如果我额外加一点这些，我可以额外获得7到8克。

tomatoes, some of this wild salmon, then those perfect soft, gorgeous scrambled eggs. I've got my protein boosted scrambled eggs. I've got my um extra protein omega-3s from the wild smoked

所以我就达到了20克。我的面包大约有3克。

salmon. I've got tomatoes, really high in vitamin C, a little bit of fiber, antioxidant called lycopine that's getting boosted by the healthy fats in the avocado that I pimped up with the

如果我加几片野生烟熏三文鱼，我会再得到10克。

fresh parsley, the jalapeno, the spice, the spring onion, lots of diversity, lots of fiber types, all on a lovely bit of whole grain sourdough, which has been

我得到了这些真正的高蛋白量。

frozen. So, just a few lovely little pumpkin seeds. Great source of magnesium. Pumpkin seeds are one of the seeds that you should definitely have in

你的早餐基本上为我一天剩下的时间设定了我的新陈代谢。

your store cupboards. about 10 g of fiber in this bowl too. So that's a third of my daily recommended intake. So essentially this is avocado on toast for

如果我有一个好的高蛋白早餐，我觉得我的能量更好，我的情绪更好，

scrambled eggs but just my slightly nutritionified version. That is what I'm eating for breakfast this morning. So I also always take my supplements in the

我的注意力更好，我的饥饿波动也更好。

morning too. My symbiotic epiome which is my own brand and then I put creatine and llutamine into my big Stanley. I don't know about you guys I'm addicted

所以，我总是喜欢用我破旧的铸铁锅做我的鸡蛋。

to this. This is the uh Tabasco but it's the jalapeno tobasco. also went to this Marks and Spencer's new product launch wellness event the other week and they

我已经用了好几年了。这是我的Lacruuse铸铁锅。

gave me a couple of their little shots.

厨房设备的基本件。人们总是问我用什么锅和平底锅，

So, I'm going to take one of their shots this morning. This is a cold pressed collagen shot with cucumber, aloe vera, dragon fruit, broine collagen, and

如果你能投资Lacru，我强烈推荐，因为你会得到一个这样的，

Oh, that's nice. That is really nice.

你会把它传给几代人。所以，我这里有我的标准早餐配方。

I love breakfast. What's lunch?

两个鸡蛋，大约100克蛋白会给我额外的10克蛋白质。

So, I'm going to prep one of my favorite go-to lunches. I love anything that I can just throw all in one bowl. And ideally, I can make enough full portions

所以，这是相当多的。它们就是这么容易。

tomorrow and the next day as well, cuz if I'm going to make the time to make lunch, I may as well just get ahead, prep two to three portions so I can just

我把这些加到炒鸡蛋里。你可以把这些加到煎蛋卷里。

enjoy throughout the week. And I feel like that is such an easy way to be able to eat really well, make sure I prioritize my nutrition, but it doesn't

说实话，你不会尝出你在这里有额外蛋白的事实。

feel too overwhelming. I'm just going to go with what I have in my fridge today.

所以，把它放在小火上。我喜欢在开始时不断搅拌我的炒鸡蛋。

So, I think I'm going to do a roasted butter bean salad. If you don't know Bbean Co., you need to know these beans.

开始看到这些漂亮的小丝带。所以，继续移动。

They are pretty much life-changing. I always tend to buy pre-cooked proteins.

我喜欢有一种拉的方法。所以，从外到内，

I just feel like they make everything so much easier. So, I can throw this together in literally 5 minutes. So, the beauty about buying this pre-roasted

就像从你身边推开，只是为了继续形成那些可爱的丝带。

chicken is a I swear it's so juicy. It's actually delicious and I can just quickly shred it and add it to any meal.

一旦它开始进入这个阶段，我喜欢把火调小，

So, I can do this with a hot pasta if I just want to make a quick rag. One of my favorite pieces of kitchen kit is my

甚至人们觉得他们搞砸了他们的炒鸡蛋，因为他们把它们煮过头了，

mandolin. You have to be careful. Please do not chop off your fingers. I'm just going to top and tail that red onion.

平底锅中的余热总是会继续完成你的鸡蛋的烹饪。

Remove the skin. And then allin-one stainless steel bowl. I get all of my stainless steel products mostly from Amazon. Like you can actually get the

所以，如果你真的想要那种可爱的柔软、黄油般的质地，

best stuff from Amazon for kitchen wear.

当你认为它们还没完成时，绝对值得把它拿下来。

So highly recommend. And I'm just going to thinly slice that red onion. And if you want to be careful with the mandolin, my top tip is just don't be a

当你认为"哦，那看起来准备好了"时，不要完成它们，

hero. Like if you have that tiny bit that you're trying to get, don't mandolin it. You can just chop it on the side. It's not worth chopping your

因为它们在余热中多待的那一分钟最终会煮过头。

finger off for. So if you're someone who finds that the onion could be very repetitive, especially if you're having it for lunch, what I do here is a really

我只是觉得它们有完美的质地。所以，我就把它们放在那里。

good hack. So you can basically slightly pickle the onion. So I'm going to use a little bit of the jalapeno brine and also a little bit of salt. You can use

现在，我要拿那个可爱的香草牛油果混合物，新鲜切丁的番茄，

lemon juice if you want. And whilst I prep all the rest of the ingredients, I'm just going to mix that around. And it's just going to soften and mellow

一些这种野生三文鱼，然后是那些完美的柔软、华丽的炒鸡蛋。

down that kind of very heavy onion flavor. But sometimes you can have them too much raw onion. I mean, I love raw onion. So the premise of this is again

我有我的蛋白质增强炒鸡蛋。我有来自野生烟熏三文鱼的额外蛋白质omega-3。

you can use any vegetables that you like, but I like to use vegetables that are nice and hardy. So a good pepper is not going to go soggy. It's going to

我有番茄，维生素C含量很高，一点纤维，

give you that lovely crunch in the salad. And then cucumber, even though it has a really high water content, I'm just going to cut the seeds out when I

一种叫做番茄红素的抗氧化剂，通过牛油果中的健康脂肪得到增强，

prep it. Again, this stops all of that water leeching into your salad. So, if I'm going to be having this for lunch over the next two to three days, I

我用新鲜欧芹、墨西哥辣椒、辣味、大葱装饰了它，

really don't want to open up the Tupperware container and it be a bit soggy and gross. A bit of natural separation you can expect, but just give

很多多样性，很多纤维类型，都在一块可爱的全麦酸面包上，

a little mix and it will always just come together. And then cucumber, just going to cut it down the middle and then cut it into quarters. And you

它已经被冷冻了。所以，只是几个可爱的小南瓜籽。

can see all of that liquid and water in the seed part. I'm just going to carefully just slice that out like so. So then you get the lovely firm

镁的绝佳来源。南瓜籽是你绝对应该在食品柜里拥有的种子之一。

bit of cucumber. That is what is going to make your meal prep soggy. Cut it out. Don't waste it. Just just eat it.

这个碗里也有大约10克纤维。所以这是我每日推荐摄入量的三分之一。

So that's pretty much all of the veg prep that I'm going to do for this one.

所以基本上这是牛油果吐司配炒鸡蛋，只是我的稍微营养化的版本。

So I got my onions, green pepper, cucumber, and I'm going to build all of my salad dressing in the base of this bowl and then just toss everything

这就是我今天早上吃的早餐。

through it. So it's super quick. I tend to just eyeball all of my dressings. I'm going to start off with some Greek yogurt. Two big heat tablespoons. Then I

所以我也总是在早上服用我的补充剂。

think I want a tahini dressing with this. I love tahini. It's basically made out of sesame seeds, which are really, really high in magnesium. You've got

我的共生epiome，这是我自己的品牌，然后我把肌酸和谷氨酰胺放进我的大Stanley里。

vitamin E, all of those healthy fats.

我不知道你们怎么样，我上瘾了。

I'm going to go in with about a tablespoon of tahini. Garlic granules because I'm lazy and I'm don't want to get garlic fingers for lunch.

这是Tabasco，但它是墨西哥辣椒Tabasco。

Little bit of honey for some sweetness.

我上周也去了这个Marks and Spencer的新产品发布健康活动，

Tahini, honey, and garlic are literally best friends. I've already got salt in there because I am marinating my onions with a little bit of that jalapeno

他们给了我几个他们的小shots。

brine, which is going to be the kind of acidic component of this. You can also add an extra little bit of lemon juice.

所以，我今天早上要喝一个他们的shots。

I'm just going to add a touch more brine. And I mean, I know I had it for breakfast, but I love it so much. I'm

这是一个冷压胶原蛋白shot，含有黄瓜、芦荟、火龙果、胶原蛋白，

just going to stick some of the jalapeno Tabasco in there, too, because I like my spice. So, then I just mix this all together. And you'll just see how the

哦，那很好。那真的很好。

tahini makes it so lovely and luscious and thick. I've got my lovely thick tahini yogurt mustard dressing. I love using yogurt in my salad dressings as

我爱早餐。午餐是什么？

well because I get that extra hit of protein and it has that kind of rich creaminess, but it's a lot lighter than things like mayonnaise. So then I chuck

所以，我要准备我最喜欢的午餐之一。

in my pre-roasted chicken and then go in with the veg that I just prepped earlier. So the cucumber and the green pepper. And then I've weighed out about

我喜欢任何我可以把所有东西都扔进一个碗里的东西。

200 g drained weight of the butter beans. I'm not really a big believer in weighing all your food, but if you weigh your carbs, it's very, very useful

理想情况下，我可以做足够明天和后天的完整份量，

because a lot of people, pasta portions, carb portions, rice portions tends to be the things that they end up overeating on. If you've ever weighed out the

因为如果我要花时间做午餐，我不妨提前准备，准备两到三份，

recommended portion size of pasta, you will know it's pretty shocking. It feels really, really small, but then you bulk it out with all the other things, which

这样我就可以在一周内享受。

I have mentioned in one of my other videos, which if you haven't watched, you should go and watch more of my parsley. I honestly get through bunches

我觉得这是一个如此简单的方法，能够吃得很好，确保我优先考虑我的营养，

of this stuff, but as I said, like so good for your liver, super nutrient-dense, and they make things taste really good. So, I'm just going to

但它不会感觉太压倒性。

chop this up, add to my bowl, and a salad like this is generally going to taste just as good on day three as it is

我今天只是用我冰箱里的东西。

the day that we've made it. In fact, sometimes it tastes even better cuz the flavors kind of meld all together. And just literally toss this all together.

所以，我想我要做一个烤黄油豆沙拉。

She just looks absolutely divine. A taste test.

如果你不知道Bbean Co.，你需要知道这些豆子。

So good. So then something like this, I will just portion up. I'm probably going to get about three portions out of this.

它们几乎改变了生活。

My black and blum containers. These are the best meal prep containers ever.

我总是倾向于买预煮的蛋白质。

They're totally leak proof. I mean, like you could put a broth in there, tip it upside down in your bag, and it's not going to go anywhere. Washing up these.

我只是觉得它们让一切都变得如此容易。

So then that is three lunches that I've made that literally took me 5 minutes.

所以，我可以在字面上5分钟内把它拼凑在一起。

will prep and hold two of these. They'll last for about 3 days in my fridge, if not four.

所以，买这种预烤鸡肉的美妙之处在于，我发誓它如此多汁。

And of course, I'm going to eat one now for my lunch. So, I'm just going to tip that in. What I'd normally do with something like this is I would pimp it

它实际上很美味，我可以快速撕碎它，添加到任何一餐中。

up a little bit more. So, I've got some pomegranate seeds. I love pomegranate seeds. These are so good for your skin.

所以，如果我只是想快速做一个rag，我可以用热意大利面做这个。

I also want some cheese on this. So, I'm just going to add a little crumble of feta. And that is my lunch. This is my

我最喜欢的厨房设备之一是我的曼陀林。

prepable salad that won't go soggy. I've got two other portions in my fridge.

你必须小心。请不要切掉你的手指。

Chicken, butter beans, this lovely tahini, honey jalapeno dressing.

我只是要去掉那个红洋葱的头尾。

They're so good. See you for dinner.

去掉皮。然后一个一体式不锈钢碗。

I fancy some pasta for dinner. I'm going to be making one of my favorite recipes.

我所有的不锈钢产品主要来自亚马逊。

This is my sardine bolognese. Sardines are so good for you. I think sardines are going to be the it health food for 2026. Really affordable, but absolute

就像你实际上可以从亚马逊买到厨房用品最好的东西。

nutrient powerhouses. This little tin has about 20 g of protein into treat them exactly the same way that you would a tin of tuna. So when we're making this

所以强烈推荐。我只是要薄薄地切片那个红洋葱。