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Ever woken up too late to make a healthy breakfast? We’ve all been there. Luckily you don’t have to let your diet slip, as you can hit your macros in under two minutes with one of our favourite techniques.

Eating the right macronutrients is essential if you want to build your dream body, and everyone’s macronutrient requirements (often referred to as macros) are different. In case you were wondering what macros are, macronutrients are simply carbs, proteins and fats. Try out our simple macronutrient calculator if you want a baseline for what macronutients you should be eating.

Cooking a meal to fit your macros can be time consuming and stressful when you’re in a rush. However, you don’t have to cook. Our alternative is to blend up a liquid ‘meal’ using simple, healthy, whole food ingredients, which can take less than 2 minutes! We don’t recommend you do this for every meal, but once every day or two isn’t a problem.

Check out Ben making a macro-perfect shake in just 1 minutes and 5 seconds:

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2-minute Breakfast Shake Recipe

Here’s the recipe from the video if you fancy making it yourself. We would typically chug this as a breakfast meal replacement or if we’re having a really busy day at work and don’t have time to cook a full meal.

Servings: 1 large shake
Calories 859 kcal, Protein 48g, Carbs 92g, Fat 35g

  • 350ml Unsweetened Almond Milk
  • 30g Whey Protein
  • 20g Coconut Oil
  • 135g Oats
  • Large Handful of Frozen Mixed Berries

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How to adjust your macros

The best thing about starting the day with a liquid meal is that you can tweak your macros really easily. Whether you’re following a high-fat, high-carb or a balanced diet, you can make your shake fit your nutrition targets by adding any of the following ingredients:

Need more protein?

Try adding:

  • Whey Protein
  • Greek Yogurt
  • Spirulina Powder

Need more carbs?

Chuck in some:

  • Oats
  • Honey
  • Berries
  • Banana

Need more fats?

Add a spoonful of:

  • Nut Butters (peanut, almond, cashew, macadamia)
  • Coconut Oil
  • Flaxseed
  • Chia Seeds
  • Avocado

Want fewer calories?

Try the following tips:

  • Replace regular milk with unsweetened almond milk
  • Use berries instead of  bananas
  • Add fibre powder to keep you feeling full for longer

Add a vitamin boost

Throw in some fruit & veggies:

  • Spinach
  • Beetroot
  • Carrot
  • Berries