Wayne Veitch Fitness

Your drive-thru order, minus the guilt 🍔

Fast food doesn't have to derail anything – you just need to know what you're actually ordering.

A Hungry Jack's Bacon & Egg Turkish Roll is 222 calories with 13g of protein. A GYG Grilled Chicken Bowl is 659 calories but brings 44g of protein with it – a completely different trade-off to a Classic Chicken McWrap at 691 calories for 23g.

Same restaurant, same "convenient breakfast" label – very different outcomes depending on what you pick.

You don't need to give up drive-thru. You just need to order like you know the numbers.

Your daily almond croissant 🥐

A large one comes in at 404 calories, 26g of fat, and just 8.6g of protein.

Doesn't make it off limits. But if you're having one most days and wondering why fat loss has stalled, this is probably part of the answer – not because it's "bad," just because of what it actually costs you calorie-wise.

Worth knowing, not worth avoiding.

Woolworths Banana Bread Slice: healthy or not? 🍌

A single slice comes in at 342 calories, with just 5.9g of protein and 48g of carbs.

Does that make it unhealthy? Not at all. But if you're reaching for it because you think it's a low calorie or high protein snack, it's worth knowing what you're actually getting.

There's no "good" or "bad" here. Just information – so you can decide if it fits what you're after today.

I asked some of my clients what they actually ate yesterday 🤔

The answers surprised me – and probably won't be what you expect.

Almost no one was overeating. Breakfast skipped because of a busy morning. Lunch was crackers and cheese, or whatever was left in the pantry. By 4pm, the cravings hit hard – and that's when the "no self control" story usually kicks in.

Here's the thing: that's not a willpower problem. That's a protein and consistency problem. When you're under-fuelled all day, your body goes looking for what it missed by evening – it's not a character flaw, it's biology.

The fix isn't another detox or eating less. It's the opposite – more protein, fewer skipped meals, better planning through the day.

Small changes repeated daily beat extreme

"Healthy" breakfast bars vs. overnight oats 🥣

A lot of grab-and-go breakfast bars lean on the word "healthy" harder than they deserve to. Same amount of oats as a bowl of porridge sounds good on the box – but check the sugar and protein numbers before you believe it.

Overnight oats do more with less: higher protein, more fibre, and they actually keep you full until lunch. They're also cheaper per serve, which never hurts.

This isn't about banning breakfast bars. It's about knowing what you're actually getting for your money and your macros.

If overnight oats feel boring, this month's recipe ebook has a custard tart version that doesn't taste like a diet food – exclusive to WVF members!

Peanut butter, ranked 🥜

Not all peanut butter is created equal, even when the label says "natural."

Top of the list: brands with peanuts as basically the only ingredient. Pic's and Mayver's Protein+ lead the pack – simple, no added oils or sugar, and Mayver's brings a solid protein bump too.

Middle of the pack: budget-friendly options like Coles and Sanitarium. Nothing wrong with them, just a step down in ingredient simplicity.

Bottom tier: the ones dressed up as peanut butter but loaded with added sugar and oils – Reese's Spread and Mayver's Honey being the clearest examples. Tasty, sure. Just don't mistake them for the same thing nutritionally.

Full tier list is up now – see where your go-to jar lands.

Breakfast protein sources: ranked 🥚

Not all "high protein" labels earn the name. Some breakfast staples give you real bang for your buck – others are just marketed well.

S-Tier: Greek yoghurt and eggs. Cheap, versatile, and genuinely high in protein per serve.

A-Tier: Cottage cheese and protein powder – excellent everyday options.

Then it drops off. Flavoured yoghurt and "high protein" granola often look impressive on the front of the pack, but the fine print tells a different story – more sugar and carbs than protein.

Worth knowing before your next shop: check the serve size, not just the headline number.

Full breakdown's in the tier list – swipe through to see where your usual breakfast lands.

M&M protein balls 🍫

Yes – the ones with actual M&M's in them. No, that doesn't cancel out the protein.

This recipe is a good example of what "fits your macros" actually looks like in practice. 39.7g protein, and still genuinely enjoyable to eat – not something you're forcing down because it's "on plan."

Full recipe's on the app: oats, protein powder, peanut butter, maple syrup, M&M's. Roll, chill, done.

Food you enjoy and results aren't opposites. That's the whole point.

Instagram breakfast vs. what actually works 🥣

Avocado toast looks the part, but 8g of protein isn't keeping you full past 10am. Swap to cottage cheese and berries and you've tripled the protein – and you're set until lunch.

Same story with the smoothie. A dozen "wellness" ingredients and you're hungry again in 45 minutes. Protein oats with yoghurt and a scoop of protein powder takes two minutes and gets you to 45g.

The pattern's the same every time: what looks impressive on camera and what actually keeps you satisfied are often two different meals.

You don't need the aesthetic. You need the protein.

Reminder: this one's free 🙋

Instead of following the same three breakfasts on repeat, this guide teaches you how to build your own – mixing and matching simple, affordable ingredients like Greek yoghurt, oats, and whatever toppings you actually enjoy.

No set recipes to stick to. No cookie-cutter meal plan. Just a framework you can use to create high protein breakfasts that suit your taste, your budget, and your morning.

Most combinations come in under $5 a serve.

It's a free download – send me a message and I'll get it over to you.