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Our 40-30-30 Nutrition Principle is designed to help your body keep up with your on-the-go life.

It promotes slow glycemic response, supports muscle recovery, and helps satisfy your hunger with steady, sustained energy.

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August 26, 2014 | Posted by: Gene & Joyce Daoust | Posted in: Recipes
How Much Breakfast Should I Eat?

I’m often questioned about the best meals to eat for breakfast and how large they should be. To answer, I begin by pointing out the importance of eating a balanced breakfast–knowing your total protein requirements and how much of that should be eaten at breakfast–and give examples of appropriately balanced breakfast meals. 

Why Eat breakfast?

After fasting through the night, breakfast becomes your first opportunity to stabilize blood glucose, build and repair body proteins, and control the hormones that help you burn stored body fat as your primary source of energy. Burning stored fat for fuel can increase energy levels so you feel and perform better and improve your overall health. A balanced breakfast with carbohydrates, protein and fat provides the macro and micronutrients needed for a healthy breakfast.

Know Your Protein Requirements

Distributing your total protein and calorie requirements throughout the day is the ideal way to fuel your body and maintain steady blood glucose levels. A portion of your protein requirements should be eaten with every meal. Your gender, body weight and level of activity determines the overall amount of protein and number of calories you need to maximize the burning of stored fat. Too few calories can leave you hungry, sleepy, tired, moody and can slow your metabolism while also burning valuable lean muscle mass. Too many calories can lead to weight gain and health issues. Knowing your approximate protein requirements can help you determine the ideal calories for each of your daily meals and snacks. 

For example: A 155-pound woman with a moderate level of activity requires approximately 95 grams of protein per day, while a 185-pound, moderately active man requires approximately 130 grams of protein. However, both require the same 40-30-30 balanced ratio of carbohydrates, protein and fat.

Below are examples of the 40-30-30 breakdown from our B and D breakfast meal plans.  The B meal plan is based on a total of 95 grams of protein per day and supplies 15 grams of protein for breakfast. The D plan is based on a total of 130 grams of protein per day and supplies 35 grams of protein for breakfast. (You can choose from five different size meal plans for your size and activity level in our book, The Formula, A Personalized 40-30-30 Weight Loss Program.)


Breakfast Planner                                       B (women)                D (men)

Total Calories (approx.)                             200                             450    

Carbohydrate (grams)                                20                               47                  

Protein (grams)                                           15                               35

Fat (grams)                                                   6                                  13

Sample Breakfast Meals


Scrambled Eggs and Fruit                       B (women)                D (men)

Eggs, whole                                                 1                                  2

Egg Whites                                                   2                                  3

Fresh Salsa                                                  2 tablespoons          3 tablespoons

Orange                                                          1 medium                 1 large

Directions: Beat eggs and scramble in a non-stick pan until firm. Serve with fresh salsa and an orange.

Greek Yogurt with Fruit                             B (women)                D (men)

Plain Greek Yogurt, 2% fat                         2/3 cup                       1 1/2 cup                  

Blueberries, fresh                                       1/2 cup                       1 cup

Strawberries, fresh                                     1/2 cup                       1 cup

Raw macadamia nuts, chopped              2 teaspoons             1 1/2 tablespoons

Directions: In a bowl, top Greek yogurt with fresh fruit and nuts.

Orange/Mango Smoothie                         B (women)                D (men)

Orange                                                          1 small                      1 medium

Mango, fresh or frozen                                1/3 cup                       2/3 cup

Water and/or Ice                                          1/2 cup                       1/2 cup

Whey Protein Powder,                                13 grams                  30 grams

(natural or vanilla flavored)

Raw macadamia nuts                                2 teaspoons             1 1/2 tablespoons

Directions: Combine all ingredients in a blender until smooth.

So no matter what your goals are–losing those last five pounds, increasing energy, or simply better performance and concentration–make sure you start your day with an adequate amount of protein in a balanced breakfast that will help you burn fat faster.

Joyce Daoust is a Certified Nutritionist, Balance Bar® spokesperson and national best-selling co-author of THE FORMULA, A Personalized 40-30-30 Weight Loss Program

Tags: Diet, Breakfast, Quick & Easy Meals, Ingredients, 40-30-30 Nutrition, Balanced Meals.