Free e-book
Breakfasts for Weight Loss
7 easy, high-protein breakfast recipes to start your day right — and finally break the restrict–overeat cycle.
- Lose weight without skipping breakfast
- Stop afternoon cravings for good
- Stabilise your energy throughout the day
- Retain muscle while in a calorie deficit
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7
Recipes
15
Pages
100% Free
For a limited time
Sound familiar?
“You skip breakfast to save calories... then grab a donut at 10am. By 4pm you're exhausted, irritable and raiding the fridge. By evening you've eaten far more than planned.”
This isn't a willpower problem. It's a fuelling problem. And it starts with what you eat — or don't eat — in the morning.
The theory
Why breakfast is the most important meal for weight loss
Breakfast isn't magic — total calorie intake still matters most. But most overeating doesn't happen at 8am. It happens at 4pm or 9pm, after a day of underfuelling and running on coffee.
A protein-rich breakfast with 25–40g of protein, fibre and healthy fats increases satiety, regulates hunger hormones and reduces the urge to snack impulsively later in the day.
It also protects muscle mass during a calorie deficit — something most diets fail to do — and keeps your energy stable for work, training and everyday life.
What's inside
Recipes built around 4 principles
High Protein
Each breakfast is built around protein (~25–35g). Keeps you full and supports muscle.
Wholegrain carbs & fibre
Helps control hunger, stabilise energy, support performance and improve gut health.
Different calorie ranges
Not every day needs the same breakfast. Eat more when active, less when not.
Simple & Tasty
Easy to make, enjoyable to repeat.
Who is it for
This e-book is for you if...
You want to lose weight
You've tried diets before but keep falling back into old habits. You want a sustainable approach that doesn't feel like punishment.
You're active
You train regularly and want your nutrition to support your performance, recovery and body composition — not just the number on the scale.
You're busy
You don't have time for complicated meal prep. You need breakfasts that are quick, easy and actually taste good.
“Your e-book is super nice! I want to get started right away!”
— Rose
“I love that I can have chocolate for breakfast!”
— Kim
Inside the e-book
7 recipes included
Every recipe includes full ingredients, instructions, macros and calorie count.
About the author
Hi, I'm Sarah Tuohy
A registered sports dietitian based in Rotterdam. For the past 10+ years, sport has been a central part of my life — from weightlifting and HYROX to competing in Brazilian Jiu Jitsu at an international level.
What most people don't know is that I lost over 8 kilos myself. Growing up, I struggled with body image and weight. I tried quick-fix diets, under-ate, skipped breakfast and restricted foods. It led to strong cravings, overeating and yo-yo weight.
After my own journey, 5 years of education and years of coaching 500+ clients, I noticed a pattern: most people who struggle with fat loss set themselves up for failure early in the day. This e-book is my attempt to fix that.
Trusted by 500+ clients across the Netherlands and online
FAQ
Any questions?
Is it really free?
Yes, completely free. No credit card, no catch. Just leave your name and email and I'll send it straight to your inbox.
Do I need cooking experience?
Not at all. All 7 recipes are designed to be quick and simple — most take under 15 minutes and require no special equipment.
I'm not trying to lose weight — is this still useful?
Yes. The recipes are built around protein, fibre and balanced macros, which benefit anyone who wants more energy, better performance or a healthier routine.
Will I receive marketing emails?
You'll receive occasional nutrition tips and updates from Tuohy Nutrition. You can unsubscribe at any time with one click.
Get the e-book
Ready to start your mornings right?
It's free. No strings attached. Just 7 breakfast recipes that actually work.
Download your free copy
Check your inbox!
The e-book is on its way. It may take up to 5 minutes — check your spam folder too.
Want to go further?
Breakfast sorted. What about the rest?
A good breakfast is a great start — but if you want a fully personalised nutrition plan, 1-on-1 coaching, or support for a specific goal like weight loss or sports performance, I can help with that too.