“When you wake up in the morning, Pooh,” said Piglet at last, “what’s the first thing you say to yourself?”

“What’s for breakfast?” said Pooh. “What do you say, Piglet?”

“I say, I wonder what’s going to happen exciting today?” said Piglet.

Pooh nodded thoughtfully. “It’s the same thing,” he said.”

~A.A. Milne


This step is designed to get you acquainted with consuming balanced meals.  We will start with a balanced breakfast and then later on in the challenge you should feel more comfortable balancing all of your meals.  Balancing meals means that you will have a specific ratio or percentage of calories from each macronutrient (Carbs, fat, protein).  Moving forward, your macronutrient distribution consumed at breakfast should be as follows: 40% carbohydrate, 30% fat, and 30% protein. (Macronutrient percentage represents the percentage of calories from each macronutrient that make up your total caloric consumption in that meal).


 This percentage breakdown, although not ideal for every individual, will give you a starting point.  Here’s another analogy: When you go to your doctor and she prescribes you a medication, she will give you the lowest dose and then adjust that dose over time in order to fit your individual needs.  This is because with medication just like food, one size does not fit all.  We all have different genes in our bodies that determine how efficiently we utilize different energy sources and how much of them we need.  But we can never determine that unless we have a starting point.  Just like your doctor starting you at the lowest dose of medication, we will be prescribing you this macronutrient distribution as your lowest dose.


“Feedback is the breakfast of champions.”
~Ken Blanchard