What To Eat and What Not To Eat.. for Breakfast, Lunch and Dinner

Weight Loss & Nutrition
By darren

About darren

I am lucky enough to do everyday what I love. Working with motivated passionate coaches and clients who share my vision for a healthy, fit and grateful modern world. Staying abreast of best practices, implementing what I learn in my own life so that I can then teach those around me is what gets me up early on cold dark Winters mornings. I'd be keen to assist you when you are ready.
Do you wish someone would just tell you what delicious and nutritious things to eat for breakfast, lunch and dinner.
The food that will make you lose weight, tone up, have more energy and look better naked.
I’m one of those people.
Don’t get me wrong I definitely like to know ‘WHY’, but when it comes down to it just tell me ‘WHAT’ and set me free.
I find it helps to not only know ‘WHAT TO DO’ (the good) but also ‘WHAT NOT TO DO’ (the bad).
So, if you are like me and just want the secret sauce of what to eat and what not to eat for breakfast, lunch and dinner so that you are moving towards losing weight, toning up, having more energy and looking better naked – then this article is for you.
I’m also going to share with you a few of my super practical hacks on how to eat delicious and nutritious much much easier. 
Ok, hold tight, let’s go!




What To Eat (The Good) :

Protein, Vegies, little fruit

And here are some yummy recipes to inspire you….


Fritatta / Egg Muffins 

http://www.taste.com.au/recipes/collections/frittata+recipes (there’s tonnes of recipes there)

http://www.taste.com.au/recipes/22475/frittata+with+zucchini+peas+mint+and+ricotta (one of my fav’s)



Some Bacon + Eggs with Avocado, Cherry Tomatoes or Mushrooms 

or sub out the bacon and eggs (done anyway you want) for Yummy Smoked Salmon (make it your own, this is just a super simple breakfast of champions)


http://food.ndtv.com/lists/10-best-omelette-recipes-774333 (10 recipes here)


Baked Eggs


http://www.sbs.com.au/food/recipes/tunisian-baked-eggs-shakshuka (hold the pita bread)


Breakfast Mince Dishes




What Not To Eat (The Bad) :

Nutrient Empty Carbs and Insulin Spiking Sugar

Cereal / Porridge, Toast, Pastrys / Muffins



What To Eat (The Good) : 

Protein, Vege, Salad


See dinner from last night.
That’s right, you eat for lunch whatever you had for dinner the night before.
It’s that simple.
So here’s the trick.
You need to buy and make twice as much dinner and then as you are serving dinner you also need to serve your lunch into a container for the following day.
Got it! This works a treat. It immediately divides the work in half and doubles the effectiveness of your food regime.

What Not To Eat (The Bad) :

Nutrient Empty Carbs and Insulin Spiking Sugar

Sandwiches, Burgers / Chips

Rice based food

Pasta based food

Pies, Pizza, Sausage Rolls, Hot Dogs

Milkshakes / Smoothies



What To Eat (The Good) : 

Protein, Vege


It’s a simple as Meat and Vege
That includes Seafood, Beef, Lamb, Pork, Chicken
The world really opens up here and it’s up to you to get inspired, and make it your own.

…On the BBQ

Grilled Salmon


Beef Steak


Lamb Chops




…with your favourite salad

Greek Salad


Tomato, Cucumber and Coriander


Broccoli Salad


Beetroot and Walnut


with Asparagus, Avocado and Tomato Salad



…On the Cooktop

Indonesian Beef Balls


Zoodles Bolognese


Chicken Schnitzel


Cashew Nut Chicken Stir Fry with Cauliflower Rice


…In the Oven or Slow Cooker

Lamb Shoulder and Pomegranate (this is one of my fav’s)


Lamb Moussaka




Pork Roast (you can even eat the crackling)


What Not To Eat (The Bad) :

Nutrient Empty Carbs and Insulin Spiking Sugar

Burgers / Chips

Potato based foods

Rice based food

Pasta based food

Pies, Pizza, Sausage Rolls, Hot Dogs



So there you have it.
I’ve given you the secret sauce but you will need to provide the elbow grease.
The elbow grease I refer to here is BEING ORGANISED and PLANNING AHEAD.
Without those two essential elements your nutrition is doomed. Doomed I say!
That’s right, for the most part YOU will need to be making most of what you put in your mouth.
Think of it as an investment in your health.
I’d even go as far as saying it’s worth dropping a gym session to get your food sorted for the week, or heaven forbid give up and hour or two a week of television watching. What’s more important? Seriously?




One last thing.
It’s by no means the whole story and our way isn’t the only way. But it’s a great starting point of the food equation. This is just the nuts and bolts, the low hanging fruit, if you will.
So if you do this for 80% of your meals you will be quickly on your way to losing weight, toning up, having more energy and without a doubt you will look better naked.
And who doesn’t want all of those things?


NOTE : I just want to apologise to any vegetarians out there, that is if you even got to the end of this article. I have undoubted written for the majority. Being a Vego, Vegan or otherwise I believe faces much greater challenges to get your food right.

  • AnneDK

    Hi Darren – thanks for all the suggestions – have you tried Shakshuka?
    Would it be possible to get a pdf of the poster behind you in the video since I don’t imagine I’ll be visiting Australia in the near future 😉