Week 2  – For 7 days complete the “20 in 20″rule.

Eat 20 grams of protein within 20 minutes of waking.

The average person’s breakfast contains virtually no protein whatsoever, this introduction of protein makes you feel incredibly full, and eradicates mid-morning mindless snacking.

Keep going with the glass of water throughout the day!

What does 20 grams of protein look like?

There are a few examples below, but search on the web and you’ll soon find a few favourites.

Crack Eggs

In every large egg, you’ll find six grams of protein. So, cook three or four as desired. Add Cheese along with a selection of your favourite vegetables and toast, you’ll be well on your way.

Still hungry? Munch on some berries or an apple (skin on!) to get a hit of fibre to keep you full and satisfied until lunch.


A serving of Greek yogurt carries 150 calories and packs an impressive 20 grams of protein. Top it off with some fresh fruit and nuts for some added sweetness and crunch.

Peanut butter anyone?

OK, this is not for everyone…………

Simply swap white bread for the high protein variety like Burgen Soya & Linseed provides 7 grams of protein and 4.4 grams of fibre!

Add banana or fresh strawberry slices and two tablespoons of nut butter, and spread it between the bread. In the end, your ‘butty’ will contain just under 20 grams of protein and nine grams of fibre.

Open-Faced Tuna Melt


Roughly 23 grams of protein.

Add a tin of tuna, tomato and cheese on a slice of toasted Burgen bread and grill. Pair the open-faced sandwich with a piece of fruit or a side salad for some additional fibre and vitamins.