Beating the Morning Rush: The 3-Minute "Slow-Carb" Breakfast

Breakfast is a hassle.

I want it to do one thing: provide nutrient-dense food and proper macronutrient ratios in the least time possible. It’s a functional meal.

The above is a video of the 3-minute high-protein and “slow-carb” breakfast that I find perfect for fat-loss and cognitive performance.

All ingredients were purchased at Safeway in less than five minutes, and if you dislike the whiteness of egg whites, just mix in some tumeric to create that familiar yellow. Flax meal instead of oil can also be mixed into either for a nice added nutty texture, and barring that, a handful of organic almonds with sea salt (also at Safeway) as a dessert adds a good caloric wallop.

[Postscript: I am replacing my plastic containers with Pyrex and glass! Several commenters have pointed out that toxins are released if you microwave certain types of plastic containers. Who knew trying to be healthy could be so dangerous?]


Odds and Ends: Answer “what is technology?” and get a MoGo mouse!

I met the CEO of Newton Peripherals, Matt Westover, on The Big Idea with Donny Deutsch, and it turns out we have friends in common. He was kind enough to offer 50 MoGo mice to readers of this blog, and their latest MoGo Mouse X54 recently won “Best of CES” from Bluetooth SIG. It stores and charges within your PC Card slot and also acts as a media remote. Cool.

Here’s how you get one (or another choice below).

Upload a video of no more than 20 seconds in length to YouTube or elsewhere answering the question “What is technology?”

Be one of the first 30 to link to your video from the comments on this post, and you get your choice of the MoGo X54 or MoGo BT. The remaining 20 mice are reserved for the first 20 people who link to a video of their kids, the younger the better and no older than 14, answering the same question.

So the first 30 adults and 20 kids I see linked to in the comments get them (not the first 30 comments but the first 30 links to videos, so there could be 100 comments and only 25 links, and double entries count as one link). Be sure to put “techdefinition” in the “tags” section when you upload your video.

One more thing: you’re not allowed to check the dictionary definition, and it will be obvious if you do.

This competition expires on 5pm PST this Sunday, March 2nd and winners will be contacted via e-mail.

Related and Most Popular Posts:

How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise

From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks

The Science of Fat-Loss: Why a Calorie Isn’t Always a Calorie

Relax Like A Pro: 5 Steps to Hacking Your Sleep

How to Travel the World with 10 Pounds or Less (Plus: How to Negotiate Convertibles and Luxury Treehouses)

The Art of Letting Bad Things Happen (and Weapons of Mass Distraction)

The Tim Ferriss Show is one of the most popular podcasts in the world with over 400 million downloads. It has been selected for "Best of Apple Podcasts" three times, it is often the #1 interview podcast across all of Apple Podcasts, and it's been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.

234 Replies to “Beating the Morning Rush: The 3-Minute "Slow-Carb" Breakfast”

  1. Hi Tim,

    I love your blog and the tips you post on it. The only problem is I live in Belize and the internet connection here is too slow for videos. Is there any chance you would list the ingredients for your breakfast?




    Hi Alli,

    Ah, Belize! I remember the Internet there. Here are the ingredients:

    -Liquid egg whites

    -Frozen spinach

    -Mild ranch salsa with black beans, corn, etc.

    -Flax seed oil

    -Lemon juice

    -(Optional: lentils)

    Hope that helps. Let me know when the whale sharks are around 🙂


  2. In the kitchen with Tim yo. I’m down. And I’ll have my video uploaded lickity split. Thanks for the great post.

    (BTW: click on my name to see Bruce Lee battle it out with David Allen of GTD fame. I only mention this because I think you’ll like it, Tim; feel free to delete me, I’m not trying to Spam).

  3. Hey Tim,

    Regarding the flax seed oil… You don’t take this as part of the meal for taste or anything, right? So if I hate the taste would capsules still give me the myriad of health benefits, or is there something I a missing in having it as part of the meal?




    Hi Ben,

    Capsules are just fine. I’ve actually come to not mind the flaxseed and the spinach can sometimes be dry, so I add it as oil. Light olive oil is also a good alternative.


  4. A great way to increase insulin sensitivity is the use of intermittent fasting, which I’ve found assists more favorably in sensible recomping.

    Instead of vomiting on your shoes, why not swap out the flax oil for golden ground flax meal? It has a slightly nutty flavor that is subtle in any dish; it won’t even overpower the mostly bland vanilla protein powders available. You also get fiber in addition to the omega 3’s.




    Hi Skyler,

    But, but… I like vomiting on my shoes! LOL… good advice. I’ve had flax meal in cereal, and it’s delicious, but now that I’m off of cereal, I forgot all about it. Capsules will do the trick as well.

    Thanks for the reminder!


    1. if i m not mistaken, “meal” is NOT the same as milled or ground flaxseed. it is my understanding that meal is the after product of production of the oil..

      hence it doesnt have the “oils” in it composition. so i have been told..

      1. I have used flax meal for years. It has 4.5 grams of fat. .5 saturated, 3.5 polyunstaurated, and 1 gram monounsturated. Also you have to keep it in the fridge so it dosen’t spoil. Hence it has fat.

  5. Tim,

    Any advice for an aspiring world traveler and international entrepreneur interested in maintaining an essentially zero-carb way of eating? Such a diet enables me to perform at my best both mentally and physically.



  6. Tim,

    Thanks for posting this. Believe it or not, I’ve been having a similar breakfast for past few months as part of my low carb diet. I combine egg white with onions/tomatoes/jalapenos/fresh spinach/flax seeds (whatever is available that morning) to make a quick omelette and top that with Safeway SELECT salsa with just 10 calories per serving. I even tried to cook it in microwave to avoid cleaning the frying pan later but I think it tastes better the old school way.



  7. Doin’ it Martha Stewart style. I just made this breakfast for dinner and it was great. Can I con you into showing us how to make a slow carb but date-worthy dinner in under 10 minutes?


  8. Issue 1: Heating plastic in microwave. Over time, toxins can accumulate significantly. . .

    Issue 2: Frozen spinach. I hate it. I want to establish a foundation to save kids from it because I think it is the main reason why kids hate anything green on the plate . . .

    Issue 3: What are you drinking in the morning??

    I enjoyed reading 4HWW and really like this blog. Look forward to more reading!




    Hi Akemi,

    Glass is fine if you have it. I rarely drink anything other than water, tea, or wine. I drink water and tea in the mornings.


  9. Hi Tim,

    I know you responded to Ben regarding the flax seed oil, but why is it that you recommend it over olive oil in the first place? I read Dr. Eades’ recommendations on the flax seed, and he says it has too much ALA to be healthful. Thanks.


    I’m almost always in training, and I find that flax seed seems to help inflammation more than olive oil. No problem to use olive oil. I was just making my own breakfast!


  10. What is Technology?

    Tim, I’m a huge fan. In a lot of ways you ripped apart my worldview and changed the way I looked at my own goals and priorities. I’m not one to look a gift horse in the mouth, but instead of a new mouse I would love to have a single, signed copy of 4HWW. It’s something I would hold on to and enjoy, whereas the mouse is just going up on eBay.

  11. I’m watching this video thinking, Tim, you’re freakin’ awesome. Thanks for providing a new generation of life-success coaching.




    Hey Avin,

    Thanks so much for the kind words. I’ll see what else I can dig up. Some fun posts coming 🙂

    Be good,


  12. Hey Tim,

    Great post. I enjoy when you post about health and fitness! Actually, I eat quiet simplistic so adapting your diet to mine works out great!

    Any how the question is: What types of meals would you do or could you suggest for on the go(things I can bring along)? I can’t just drive home mid day and make a meal and the majority of the food at my college is junk. Thanks.

  13. Thanks for the breakfast tip Tim!

    here is my entry:



    David, we’re missing a URL! That is, unless silence is your symbolic answer.


  14. Hey Tim,

    By reading your book I was not surprised to come to your website and find no direct email address to reach you 🙂 Im sure you would get a ton of emails and your 4 hour week would turn into a full time job. Well, all I wanted to know is when are you coming to Chicago? I would really, really, really like to meet you. Wouldn’t take much of your time, promise! You have been my inspiration. Last year in September during my one week vacation from work, I picked up your book at Costco (that’s where all the samples are) and read it during that week’s time away from work at the leisure of my four wall bedroom. I came back from my vacation and gave my managers a notice. I quit and enrolled full time to DePaul University.

    Stop by Chicago!


    Hi Joanna,

    Thanks for the comment and kind words! I have a lot of reasons to go to Chicago, so I’ll keep you posted via the blog. A trip may be coming soon, and I should be there in 2008.



  15. Sorry Tim, but am I supposed to put the URL in the “website” field? Let’s try this again 🙂


    LOL, I’m sorry about that. I forgot about my “comment zen” rule. Thank you for following it! That is to prevent comment spamming and thinly disguised sales pitches. Your earlier entry will count.



  16. Wow Tim, your cooking class is sweeping me off my feet;) Since I live in porridge land, a.k.a Sweden, I’m really establishing new habits.. A groundbreaking swede^^

    Now really, when you don’t care about the messy clean-up, what do you cook? There can’t only be three-minutes meal in this enjoyable world, especially when you’re not eating alone?

    Keep up the good work! Isabelle

  17. What’s up Tim,

    Fits right in with the ‘Lose 20 lbs in 30 days’ blog. Question: is there a limit of how many calories you can consume on your one day off of dieting?

    I feel like I’m taking it too far and pigging out on my favorite foods on Saturdays. Sometimes I wonder if eating so much will negate my efforts throughout the week of slow-carbin’ it. What do you think?


    No limits for me. I go nuts if I feel the need. It’s a psychological break as much as a physical one.


  18. Great Blog,

    Thanks for the recomm. for breakfast. Do you always eat this for brkfast? What meal(s) do you enjoy most with friends and family?

    Ok, My definition of technology:

    I define technology as the template by which new ideas are collaborated to solve the everyday problems we all face on a daily basis. This is my simple definition that came to me right now. This technology can solve anything from bad recipes to new ways to communicate in outer space. Technology is only as good as the ones it reaches.

    I am awaiting the upload of this video, I hope this makes the time cut. I am signing off to bed, but hopefully I can get it in by the morning.

    Best to all and Cheers from Dallas, Tx

    Jose Castro-Frenzel

  19. Ok,

    I am awaiting the approval of YOUTUBE, here is the closest thing I have to the URL:

    My Favorites

    Video ID Matches

    Copy Videos To:



    Here is what technology can create,, the best cupcakes in NYC, or should I say the world…

    Tags: hour workweek

    Views: 0

    Comments: 0

    Added: February 29, 2008, 12:21 AM

    Broadcast: Public | Uploaded (processing, please wait)

    Raw File: DSCN1608.MOV

    I hope I made the cut. I try to stay on top of this blog, not bc I want free stuff but bc I believe in these ideas and support the cause.


    Jose Castro_Frenzel

  20. Hi Tim !

    Can you repeat the comment on the video about wine and life extension / calorie restriction? It is not very clear (at least on my connection…).

    I am from Italy and we have a great wine culture overhere, hence my interest.

    Thanks !



    More coming on this in a separate post soon 🙂


  21. tim,

    why are you not a proponent of big breakfast? i’m very curious, especially since big breakfasts are almost invariably recommended.

  22. Hi Tim.

    I use to prepare dinner and breakfast at the same time. I take 100 grams (Yep, I’m european metric) of oatmeal and put them into hot water with 6 egg whites. I start removing them to get a consistent mixture. The final touch is adding a sweetener and some cinammon. Then I divide this dish into 2 halves. One for the dinner and one for the breakfast. In the morning I add some fresh orange juice to received my C vitamin dose.

    Simple, Low calorie, High Fiber and Healthy!

  23. You like cooking but you don’t like the cleaning therefore you don’t cook? What about dishwashers?


    Even basic rinsing and putting things in the machine bugs me. I don’t use much in terms of plates, etc., and it’s also a hassle to run a load for just a frying pan and a single plate.


  24. Tim: obviously you look at microwaving food in a favorable light, or at least the quickest option. I’ve heard arguments for and against microwave use. The anti-microwave crowd will say that it drains all of the nutrients from the food. Your thoughts?

  25. I loved the video. I make a very similar breakfast in a frying pan almost every morning. I love the convenience of frozen/canned veggies, but I always go for the fresh bagged spinach — I love the taste.

    One question: what’s your opinion on the phytoestrogen content of flax oil? I know that some strength trainers are scared shitless of phytoestrogens, thus avoid flax oil and especially soy products.

  26. My favorite breakfast – Green smoothies.

    Packed with energy and unprocessed nutrients…


    2 bananas

    1/3 of a fresh pineapple or 1 fresh mango (frozen if you can’t get fresh)

    Handful of baby spinach leaves or other greens like Kale.

    1 glass of water.

    Handful of ice if not using frozen ingredients.

    Blend it!

    Makes 2 large glasses, enough for 1 person.

    And I swear the spinach doesn’t taste like you think it will. This tastes like a refreshing fruit drink with a mild ‘fresh’ taste.

  27. Tim – good lord your posting time gave a huge advantage to your fellow night owls out there 😛 My kid is at school now but I’ll go allllll the way home on my lunch hour, get my camera, and record him before he goes to grandma’s tonight. (yes I still have a &%^$& job!)

    I have to 2nd the recommendation to use glass or ceramic when cooking in the microwave – don’t mix all that good nutrition with dangerous toxins, even the government says so: (see last section on this page)

    Also, put some or all of the oil in the container first, to help with clean up – eggs in the microwave are one of the messiest things, even on glass. I happen to think flaxseed oil tastes good, but maybe I’m weird. Another (tasty) good choice (IMO) is coconut oil, although it turns solid at about 65 degrees.

    Oh and what’s wrong with the yolk?

    Pizzamancer – can’t get your video to work?

  28. Tim,

    thanks for the recipe…awesome! I too hate cooking and try to find quick fast nutritious recipes.

    Here’s another breakfast one my trainer gave me that I love:

    1/2 cup of organic oatmeal (I use Bob’s rolled oats from Publix)

    put in 1 cup of water and throw it in the microwave for 3 min.

    when finished throw in 2 scoops of “muscle milk light” protein

    and add 1/4 cup of blueberries and stir it all up.

    It is so quick and I eat it every morning and never get tired of it. We should make a cookbook for guys like us who hate to cook but love healthy fitness minded meals that are all less that 5 minutes!!

  29. Tim,

    Thanks for the tip on flax seed oil.

    One thing I don’t get is that you don’t like cooking and you’re talking about lifestyle design?! To me It makes no sense.

    Eating right is one thing but cooking is the process of eating properly. You can’t achieve a healthy diet if you don’t cook for yourself (especially in the U.S.). You need to know what you put in your mouth. Cooking is discovering products, seeing how your body reacts after eating one thing or another, eating the right amount of food, etc. And yes it is messy.

    Plus cooking has defined countries lifestyles for generations. See how people eat in Europe (especially France and the Mediterranean region) and how it changed their relationship to life in general. A culture was created around it and people spend much more time at the table and spend more time searching or creating great products. And that is “lifestyle design”.

    My only advice is, stop buying pre-cooked and go to the market. All the great food is there. So is the lifestyle…

  30. Here is a video of my 4 year old – he’s not sure what exactly technology is, but it’s pretty cool – maybe because I asked him about it, who knows…

    I can sum up everything my 7 year old knows about technology in 3 words… Mac… Xbox… Rockband.

    I think at 7 technology isn’t something to be defined, it just is, it just does stuff, like electricity (we have no idea what it “is” but it does a lot of cool stuff).

  31. Hi Tim,

    Did you say that was a healthy breakfast? When I see you get the food off many packages and use the microwave, a voice screams in my head: “not healthyyyy”!

    According to my Moroccan standards at least, this breakfast doesn’t sound/look healthy.


  32. Tim, I love your concepts and ideas, but one thing about this video shocked me: Drinking wine directly from the bottle.

    If you love wine, it is a sacrilege to drink it other from a wine glass 🙂

  33. Tim,

    Here’s my low carb quick breakfast in a blender:

    1 cup of no fat milk (or soy milk)

    1 scoop of high quality whey protein

    1/4 cup of frozen blue berrys (low glycemic level)

    1 table spoon of ground flax seed (omega 3 & fiber)

    1 spoon of flax seed oil.

    Bang that down with your daily suppliments and your good to go..

    Obviously you can experiment by tossing in other fruits and things but risk raising the glycemic level.

    P.S. I’ve read your book and really enjoy your blog. The blog is great for us people who are not Sheeple. Your analysis of all ways to be efficient…or drilling down through the bullshit…has obviously struck a chord with those who read it and respond.

    Keep it going

  34. Hey Tim,

    You might want to be careful about microwaving in plastic. Dr. Oz and Dr. Andrew Weil have both written extensively about the microscopic particles that get into your food from the plastic that get into your body. Try and find a pyrex dish or similar instead.

    Love, love, love your site. Wishing you continued good health and adventures, M

  35. Tim –

    Thanks for the inspiration and for the question.

    Technology is the love child…

    Keep up the great work!


    BTW, I spoke with Matt several months ago as I was exploring getting my own business up and running. He was a great help and very gracious to spend time with another entrepreneur. I imagine he’s a bit busier these days…

  36. Tim, You haven’t heard about putting plastic containers in the microwave? Google it and find out how your killing yourself. Rich

  37. Oh my god….sweetie, that’s disgusting! As quickly as you made that micro breakfast you could cook the egg whites and fresh spinach in a pan! Add a variety of other fresh veggies and such (broccoli, green onions, sun dried tomatoes, black beans…) if you’re feeling crazy and you have an extra, oooohhhh, 30 seconds to your morning?!?! Use non stick spray in the pan, rinse when done and stick in dish washer, no clean up necessary! Invite me over, I’ll show you how, you can time me 🙂 heh!

  38. Hey Tim,

    Have you ever tried using a steam arm from an espresso machine to cook your eggs? It’s lightning fast and the eggs turn out fluffy and yummy. Clean up is just wiping off the steam arm and whatever container you use to eat out of (unless it’s disposable).

    Also, I eat a handful of Chlorella capsules instead of bothering to cook veges…it’s the nutritional equivalent of eating like a roomful of spinach…

  39. I hope the audience understands you mean “puke on your shoes” in a figurative sense! Flax seed oil is by no means the best taste in the world, but it isn’t as bad as all that.

    What do you recommend for someone with an allergy to eggs?

  40. Tim —

    For breakfast I eat oatmeal cooked with whole milk, tablespoon of cinnamon, a banana & a half cup of raisins.

    I know this is very high carb and low protein but I feel really good when I have this for breakfast.

    If I’m skinny and trying to gain weight, is my breakfast no good?



  41. I also hate cleaning. My solution is to use a cast-iron frying pan. Once your pan is seasoned and you have some practice, you can fry up eggs etc. for breakfast, eat out of the pan (or use a plate), then just give the pan a 2 second rinse in hot tap water and be done with cleanup.

    If you use the pan several times a week you don’t have to worry about the oils in the pan going rancid, and it actually helps to keep the pan seasoned if you never scrub it or wash it. The only trick is to rinse with very hot water, which melts grease and leaves just a thin film. Also you can use metal utensils directly in the pan during prep before you pre-heat (no need to dirty a cutting board).

  42. Hey Tim,

    I’m with you on the goal of your breakfast plan. A few comments:

    -I’d suggest reconsidering the nutritional value of whole eggs. I’ve recently returned after 20 years of whites/egg beaters. Farm fresh eggs are an absolute treat (if you can find them.)

    -Even if you don’t switch back, use real egg whites from the shell instead of packaged/processed. If you’ve read any of Michael Pollan’s work, you’ll know why.

    -I concur on the bad mojo for plastic in the microwave. Plus, if you cook in the ceramic dishes you’re eating from, there’s that much less to clean.


  43. Tim,

    Wow what can I say your blog is soooo addictive. Every entry is a blessing and a “must read”. Ok, enough sucking up. Here is my “what is technology” video:

    1st comment, 1st video. Not sure on the URL so I shotgunned it with both. Sorry. Looking forward to beginning my NR life!!!


    Thanks, Chuck! I’m hoping to put the designers of heroin and War Craft on my content team 🙂

    All the best,


  44. Here you go. My 5 year old daughter had a blast “putting on her show”.

    My 2 year old son just wanted to see himself on the screen (as every boy should).


    Hi Joe,

    The URL doesn’t seem to work — can you repost, please?


  45. Hi Tim,

    I’m a huge fan of your work and just wanted to say that starting from 1 March I’m applying techniques such as these to experiment with fat loss over 30 days. Breakfast was the meal which concerned me the most, and this really helps!

    That was all – I’ve just been reading for months and thought it was about time I said thank you!

    Sam, Scotland

  46. Tim:

    I’ve pushed this to a much greater extreme: completely automating all time-consuming tasks associated with eating.

    Here’s how I did it:

    1. I identified the criteria of my ideal diet, which are: low-glycemic, mostly organic, vegetarian, high-protein, includes a variety and plethora of fresh fruits/veggies, requires no preparation whatsoever. I also wanted foods that I could mix and match into chunks of approximately 200 calories, to be eaten approximately every 2 hours. This is a great way to maintain steady blood glucose levels–and thus energy levels–rather than enduring the blood glucose peaks and valleys that ensue from the physiologically-ridiculous “3-meals-per-day” approach.

    Criteria of an ideal diet will of course vary from person to person.

    2. I payed 2 Canadian e-Lance-recruited nutritionists to each find 15 items that met these criteria, that could be ordered online, and that could be delivered to my home address.

    You’d be amazed at how many foods can be ordered online and delivered, with little if any increased cost relative to a high-end grocery store.

    3. I automated delivery of these items when possible, and I pay a Bangalorian $10/month to order foods at regular time intervals from sites that lack automation. systems.

    That’s it.


    The cost/benefit analysis:

    Initial Investment:

    time: 25 minutes

    money: $140

    Ongoing Benefit:

    time saved: ~2 hours per week (no time spent going to the grocery store, preparing food, or cleaning dishes).

    money saved: ~$40 per week, accounting for the Balgalorian who orders most of my food. I achieve these savings mostly by foregoing a couple of the suggested foods that would have added a high proportion of my weekly cost, but yielded relatively little of what I wanted to get out of this diet.


    You might think that the diet would be bland, but I haven’t found this to be the case. Thanks to 2 evidence-supported psychological phenomena (hedonic adaptation and intentional savoring), I’ve been able to make this diet far more enjoyable than my previous diet, which I really didn’t appreciate.

    An added bonus: I have a far greater appreciation for the occasional gourmet meal.

    It’s been one of my more successful LD experiments. I’d love to hear others’ comments and similar experiments.


    1. Hey Jordan,

      This is exactly something I’m looking to do. I eat approximately 3000-3500 calories per day and I like it to all come from whole foods and homemade fresh meals. The problem is, between prepping, eating, and cleaning, I spend approximately 4 hours per day for meals.

      Have you updated your routine at all since 2008 and do you have any templates you could share for how you contacted and assigned your outsourced help?

      Thanks. Great job.


  47. Great breakfast. My fave, I think.

    And at 5:30, you said “zo” haha …. it’s true, you have definitely spent time in Berlin/Germany!

  48. Hi Tim,

    I have a burning question…

    You seem like are living in total freedom, I truly admire you and wanting to live like you oneday.

    What I’m wondering is about if having a girl friend(or boy friend) USUALLY interfere having a life like you or not.

    I currently have a girl friend and it seems sooooo hard to do what I want to do when I want to do.

    Do you PURPOSELY avoid having a steady relationship? Did you strategically structured your life by avoiding steady?

    I know it’s kinda odd question… but I’d like to know how you can live such a wonderful lifestyle…

    Thank you Tim!



    Hi Michael,

    I don’t avoid long-term relationships, and I’ve had quite a few good ones. The challenge is more matching time freedom, if you have it, with the schedule of someone who has not achieved the same. The choices are: 1. compromise and work within their confines, 2. generate enough income to liberate them from their need to work, 3. encourage them to develop the leverage needed for improved lifestyle design.

    Hope that helps!


  49. Hey Tim, I have a quick Q.

    Post workout meal – you mentioned that you allow white stuff within 1 hour.

    BUT, how about:

    sugars- juices/deserts

    Fried food

    Potatoes.. etc

    I know that before I’ve been following high carb intake post workout (sometimes 100g of carbs as dexterose) for the insulin spike.

    with this program, am I safe eating potatoes and say fried chicken with a glass of OJ post workout or should I still be strict?

    Thank you much! (10 lbs lighter since started your program) 😉

  50. G’Day Tim,

    Read you book (more than once) and enjoyed the synchronistic expansion of thinking and inspiration. I’m busy putting many of your principles into action – a big thank you for your example!

    In regard to this post…

    I like the nutritional value of your breakfast but from my energy research, I’d be losing the microwave… pronto.

    Microwaves screw the molecular structure of food and drinks. Put up with a little cleaning and your body will use less energy overprocessing ‘alien’ food structures.

    Thanks, John

    P.S. Let me know where I can send you some complementary ppersonal energy products.

  51. Hi Tim!

    Great video!

    I’m currently looking for some ideas for more healthy food and I’ve come across the low carb concept several times now. I’m still looking for more receipe ideas… so your video was just what I needed 🙂

    Here’s a picture from my take on your menu idea:

    (I’ve no microwave oven so I had to cook it. It took about 15 min time for washing the dishes, which I didn’t like as well…)

    I added some olive oil, flax oil, rapseed oil combination (comes already mixed)… didn’t taste too bad and I didn’t have to vomit on my shoes 😉

  52. Hi Tim. I’ve read that men should not use Flax Seed Oil because there is a possible correlation between increased prostate cancer. However, Flax Seed (grind it up so it can be digested) is ok. Also, I’ve read that you should never cook with Flax Seed oil as its temperature sensitive….so put it on afterward.

    Also, I’ve read that you shouldn’t microwave your food in plastic containers, because it releases chemicals into the food.

    All these things can be googled and confirmed. Otherwise, great idea. I like what your getting at here. It’s almost RIGHT ON!

  53. Honestly I don’t know how many others could convincingly demonstrate how drinking wine from the bottle first thing in the morning is “part of this complete breakfast”… LOL. Look out Tony the Tiger, you’ve got *nothing* on Tim Ferriss…

    If I weren’t north of the border I’d come give you a high five for apparently being the man.


  54. I usually have a can of Slim Fast High Protein as my breakfast. I find that it contains all the necessary nutrients and gives me a real boost in the morning. I definitely feel the difference when I skip it on weekends. As an added benefit it tastes great!

  55. Woohoo – finally booked my flight to Austin!

    My favorite breakfast from when I was a raw food vegan (and still amongst my favorites, though I make a killer omelette now):

    1-2 apples (I like the “pink lady” variety)

    handful of walnuts

    sprinkle of cayenne pepper

    optional for those with a sweet tooth like me: a drizzle of maple syrup, handful of raisins or chopped fresh dates

    While not particularly high protein, these are the pros:

    No cooking or cleanup involved except for maybe a knife and bowl

    Relatively low glycemic and low fat

    Omega 3’s from the walnuts

    The cayenne clears congestion and wakes me up without caffeine!

  56. Huh–that’s more or less my standard breakfast, minus the spinach (I’m really lazy first thing in the morning), and subbing a healthy dose of habanero sauce in for the salsa. If you can take it, that’ll wake you up faster than 3 shots of espresso…

    Unfortunately I don’t have a camera of any sort, so I can’t do the YouTube thing, and anyway words are my preferred medium for the most part, so just for fun I’ll throw in a written definition:

    TECHNOLOGY is a series of physical approximations of the way we think the world should be.

  57. Senor Ferris,

    Your old NY roomie Brian here. Just joined Crunch. The guy who sold me a membership told me if I joined now, I could beat you in a JuJitsu match in 2 weeks.. what do you think? haha.. anyhooooo..

    per your 3 min slow carb, what can a vegan do in the AM to get a meal like that as I begin my training regimen?

    I may be out in Cali soon.. Ill hit you up when I book my trip..

    all the best my friend,



    What’s up, big B! Given my current rate of injuries, I think 2 weeks is a fair bet 🙂

    See you soon,


  58. A “dash” of Flaxseed oil won’t do much for your Omega3 needs. Some high-potency fish oil is easier to take and converts to Omega3s in the body 20 times better than Flaxseed oil….

  59. Hey Tim!

    This is my first time on your site and I saw your video first thing! Your breakfast is VERY similar to mine. However, I cook fresh spinach in a skillet and then create an omlette with egg whites (and one yolk), salt, and pepper. I also add some cayenne pepper for a kick (I like it spicy!). I hear cayenne pepper helps kick your metabolism…any experience with this? I then top with salsa; however, without the black beans.

    I always notice a difference in eating this for breakfast versus cereal. I stay full much longer!

    Keep up the good work! 🙂

  60. Great article !

    I just ate my 2nd 3 minute breakfast and it’s good.

    How would you rate this breakfast : Choco Pops with milk and an apple.. What’s missing in this food?

    Ciao !

  61. Hey Tim,

    I have to say that I’ve loved 85% of all of your posts to date, but this one I am surprised by. Why on earth for your first meal of the day would you eat, frozen, microwaved food, even if following your lifestyle plan? A recent study in Aus, put a plant in a microwave for just under a minute and it died only a few days later. Enough said really!

    Have you heard of Dr Robert Schulze’s superfood plus? It’s dense in nutrients,( alkalising one’s and protein from plants ) and it perfect 4Hww kinda thing,( it travels too as it’s powder but not dairy whey stuff at all -don’t get me started on that Cr**!) you just add water or a non-acidic fruit juice ie apple, or pear – ie. It’s vegan too and people use it who are training. My pilates teacher tried it instead of her usual coffee ‘pick-me-up’ and was surprised at how energised she felt!

    It’s the best stuff I’ve tried on the market and I’ve tried a lot. Maybe worth a try?



  62. This is really cool, I am thinking of going after my biggest fitness obstacle – my nutrition. – years ago I was in incredible shape and grappling with Jeremy Horn and I ran out of gas after 15min… (at the time I thought it was conditioning mostly) I now know that it has at least as much to do with nutrition – you’ve been, and continue to be, a giant inspiration to me.

    Thanks a ton!

    Quick sidenote: Have you ever thought of the time wasted thinking about what we’re going to wear everyday? For my junior year in HS I decided for some reason to just wear a white t-shirt and jeans every day (I bought 4 dozen white shirts and 4 pairs of jeans) – must have been a James Dean thing or something – I still think about it from time to time because I remember such a relaxing feeling in getting up in the morning and spending no thought on the outfit…

  63. Tim,

    Unrelated info; what kind of blogging software are you using?

    PS: I’m listening to your book at the moment – on disk 4.



    I use WordPress. More to come on this soon….


  64. Try to substitute the plastic containers with pyrex or glass ones, and you’ll get less dioxins in your body (or so they tell me…).

  65. Tim,

    I do wonder too, about overloading on Protein causing baldness, – ( see and digestive problems such as constipation, as it’s all well and good ingesting nutrionally-dense food but if there’s too much acid – ie protein or fat, then it blocks your colon and you are less able to absorb the nutrients. Also, I wonder how you think having less clogged colon affects performance- ie in every arena from in sports, to daily activities and even in the bedroom?

    I have my own ideas about this but I feel these areas are important as are the energetic impact of giving up carbs- ie the sugar entities that come from them? A group of ladies I know who are sports instructors are giving up carbs on protein rich and vegetable and fruit rich programme for 21 days and lots of them are having nightmares, this is the sugar entities not wanting to let go, as they are feeding off their systems. it’s not just insulin levels or hormonal imbalances although of course that does come into play.

    I wonder what you think and feel about this?

    The emotional, energetic and spiritual side of nutrition?

    Also, the importance of digestion, and colonic clearing and ‘poohing properly,’ and how it impacts one’s overall wellbeing and performance in life, as you do tend to look at things from a male, rational and scientific viewpoint alone, and less from other viewpoints! ( and there’s nothing wrong with that, just an observation:))

    Look forward to hearing from you.


  66. I just had this for breakfast (minus the flax seed oil but I added some light feta cheese). It was delicious and I feel ready to face the day!

    Unfortunately I didn’t have any wine on hand so the swig was out, but next time…:-)

    Thanks for the great recipe, would love to see more.


  67. Tim, (or anyone)

    I just googled the GI content of cornmeal mush –

    I’ve been on the 4HWW diet for almost two weeks straight, with some good results. However, I am questioning about eating corn meal mush (or grits). Is this okay? is it not, etc.

    Any suggestiosn helps.

    – J

  68. Hi Tim:

    Have you notified winners of the “What is technology” video contest?

    My antsy 13-year old is certain he was among the first 20 kids to post a definition.

    Looking forward to hearing from you!


    Hi Lorraine,

    Thanks for the note. An e-mail should be coming anytime, and there were fewer than 20 videos of kids, so you definitely won 🙂


  69. Good idea. Actually might be interesting to come up with a video series of quick meals like that. Though you might be treading in Rachel Ray’s territory. OK, so a cute girl to come up with a video series of quick meals you can add to your blog.

  70. Nothing wrong with some good old fashioned egg yolks! Of course ideally would be the Organic Grass Fed kind that are higher in Omega 3s and less Omega 6s. But the fear of sat fat and cholesterol is a myth….that and both of those contribute to more production of Testosterone, your big muscle building hormone. All good stuff! Keep up the great work on the site!

    Here’s an additional link to the whole sat fat and cholesterol topic….little long but the best write up I have ever seen on everything you ever wanted to know about fats.

  71. Hi Tim!

    I just got an email letting me know that I won one of the MoGo mouses. Sounds great, right? But actually, I didn’t participate in your technology contest, and I see that many people participated properly with videos and everything. I hate to think that I am getting a mouse that someone else deserves better. You probably mistook my email for someone else’s, so please take the time to correct it.

    Congrats to all the winners!

  72. Hi Tim!

    I too received an email confirming my winnings of a MoGo without participating in the “techdefinition” contest. Hmmmmmm…not sure how this happened? Thank you, but I believe it may belong to someone else!

    Alyssa 🙂

  73. Tim,

    Someone in comments said you are freakin’ awesome – I think you are freakin’ adorable! Besides that, I need to school you on the use of the microwave and how it destroys the nutrients in your food. From the Nov. 2003 issue of The Journal of the Science of Food and Agriculture, broccoli “zapped” in the microwave with a little water lost up to 97 percent of the beneficial antioxidant chemicals it contains. I would feel much better if you were eating fresh spinach and whipping up this little breakie on the stove instead. It won’t take that much longer and you will actually get the nutrients. Think about it…

  74. For super fast cleanup, I highly recommend Calphalon’s Nonstick 10 inch Griddle/Crepe pan. No need for oil in the pan, food just slides right off. Bought mine for a good price on Amazon.

  75. I know this contest has already closed but I also noticed that you had less than 20 child entries. Since stepping out of one’s comfort zone seems to be a recurring theme in your book (and blog), I am going to take a chance and step outside of my “follow every rule” comfort zone by submitting an entry past the deadline. I’m hoping you’ll reward my boldness with one of those handy MoGo mice. 🙂

    On another note – I’m not sure who your intended demographic is but I’m betting it doesn’t include stay-at-home moms. Even so, as a SAHM of two, I find a good deal of your advice to be refreshing and applicable. At my 24/7 “job” I spend less than 7 hours each week doing mundane tasks which leaves more time to spend with those I love.


  76. Tim,

    Loved the reminder about low carb breakfasts and the benefits paid during the rest of the day. These are great for kids, too, as they tend to crash in the AM somewhere between math class and lunch.

    Have you considered putting together an ‘advisory panel’ of people who are successfully living the 4HWW lifestyle and can talk about issues from different perspectives? I’m a WAHM of three small kids and the demands are different (not better or worse) than a twenty something singleton; your book appeals to a wide range of people and having others who are walking in similar shoes while living the 4HWW lifestyle would be immensely valuable to you and your readers.

    Thanks for the effort you put into this blog; it shows.

  77. Hi Tim,

    I’ve only read your blog up until now and never clicked on a video or looked much at your pictures. Which means that your charisma, charm, and general sexiness completely escaped me until this moment. WOW. You are freakin’ cute! I guess I’m not surprised that you chose “world domination” over “Abercrombie model” as a career choice, but still!

  78. Am i missing something here? 12-13oz of spinach is a LOT to have to gag..err..i mean eat every morning. A “box” of frozen spinach from Albertsons is 10oz and the serving size is 1/3 cup w/ 3.5 servings! So that is MORE than one box of the dense stuff every morning? again, what am i missing here?


  79. Hey Tim,

    Great post indeed! love the quick and easy breakfast idea.

    My question is directed toward an earlier post by Jordan:

    How exactly did you go about using elance to find a nutritionist to sculpt you a diet, find you online sites to order, etc? I would love to have food delivered to me weekly /monthly instead of having to dredge through the grocery store every week. Such a miserable experience haha. I’m pretty new to this whole outsourcing thing, so any explanation from someone in the know would be great.



  80. Hi Timothy Ferriss,

    Although I really like your book and the site, there are far too many things wrong with your breakfast idea above. I’ll list them below real quick:

    1. Use whole eggs!!! Don’t believe the morons that say the yellow part is bad for you—this is so incredibly wrong.

    2. Anything processed is BAD for you. This includes the lemon juice, salsa, egg whites and the spinach you recommend. If it’s not fresh then it’s not living and you won’t get all of the nutrients that your body needs. One other thing, if you can’t go fresh then go fermented. Remember this, if it stinks, it’s great for you (e.g., kimichee (Korea), natto (Japan)).

    3. A little brown carbs in the morning will not hurt someone trying to lose weight. Try some raw unfiltered honey to give you a boost.

    4. The perfect breakfast for people on the move, natto, raw eggs, and some whole wheat toast then wash it down with some Bragg’s ACV mixed with water. You’ll be kicking serious @$$ all morning long after that breakfast.

  81. Dear Tim,

    I read your book and I applaud your challenging the “Do-more-constantly-now-busyness” of the culture we live in, especially for young adults who grew up with this message. I think it’s fresh and courageous to step outside of the box.

    You have become very influential, so I ask that you research what you’ve presented in this post a little further. Please research microwaving in plastic. Then read THE CHINA STUDY. I would hope that you don’t want to be another short-term-benefit provider. I hope you want to provide long-term healthy advice.

    Best wishes for your continued success,


  82. Hi Tim,

    I have one question that has got to be on the mind of every female who is interested in your diet or energy management, as I’d rather call it; will your advice be less or over-effective for females? I’m not sure if there is research to corroborate this, but it is mu general belief that males have a higher need for protein, and for anyone in general who consumes a lot of protein and does not use it, it is turned to fat. So I want to try a low-carb, high-protein diet but I’m afraid to eat too much protein and have it turn to fat. I like to exercise and try to exercise thrice a week either by running/taebo or a gym workout. My body is very resistant to showing change as a result of physical activity, but I have never tried to cut carbs at this level from my diet. Do you believe that this plan can be just as effective for women, and might you have a teeny weeny suggestion for a young, busy woman, who can eat healthy, likes to stay fit ,but whose body never seems to respond to various diet/exercise changes?

    i know its a bit much..

    Thank you c 🙂


    Hi Nemo,

    This diet is VERY effective for women. Lean protein is extremely difficult to convert to fat and has a large thermogenic effect, so I wouldn’t worry about it at all. Good luck!


  83. Holly smokes! Three days ago I made the commitment to “strictly” stick to the diet for thirty days and I feel radically different already. For as long as I can remember I wake up groggy, with my head in a fog, but no more! I feel very energetic, which kinda freaks me out — it’s so different! Don’t get me wrong, I keep a busy schedule, go to the gym etc., but it was always “forced” in spite of not feeling like it . . .

    I’m going very strict with the diet and don’t feel deprived at all. I’m doing four meals a day — your breakfast exactly — and then three additional small (but quite satisfying — I’m not depriving myself) meals of some combination of fish/green vegetables/beans. I have a protein shake (mixed w/water) with some creatine thrown in along with each meal (I decided to go with the creatine b/c I am going to break with my regular 4-day a week lifting routine in favor of a twice weekly “colorodo experiment” workout — tomorrow is my first as I wanted to get a bit of a creatine load first). And oh yes, 2-3 glasses or red wine nightly (which is a new thing for me — I was a beer guy).

    The only “bad” food is the 2 oz +/- of half and half in my coffee each morning and I can’t imagine that 2 oz of half and half a day is going to have any effect.

    I’m excited to see the 30-day results. I took all of my body measurements, am journaling my weight/body fat every morning (Tanita scale) and will retake all measurements at day 30.

    My only question is DO I HAVE TO PIG OUT ON SATURDAY?

    Thanks Tim!


    Hi John,

    You don’t have to pig out if you don’t have the urge 🙂 Good luck and keep good records!

    All the best,


  84. Does anyone know a good website that delivers ready to microwave food to your door? Looking for some cheap timesaving healthy options!

  85. Great book.

    If you’re on the right track with nutrition, but still a novice. Glad to read that you replaced your plastic containers. However, your breakfast primarily consists of inorganic processed food.

    1.) Egg whites stored in a plastic container. (processed). Ask one of your VA’s to research the benefits of eating real eggs. All the nutrition of an resides in the yolk. Eating eggs does not raise your cholestrol. Eat fresh eggs from free range hens feed nutritiously. You get more omega 3 from the eggs of hens raised on a diet that includes flax seed.

    2.) Inorganic salsa from mass manufacturer (processed)

    3.) Inorganic frozen spinach (processed)

    4.) Salt -presumably not sea salt

    5.) Oil in a jar goes rancid very quickly. Any oil that you buy in the store is already rancid. Buy whole flax seed and grind it or just chew it.

    6.) Do you know how much resveratrol that you must consume to counter the effects of aging? 100 to 1000 bottles per day

    Firstly, drink wine because you enjoy it. Joy extends one’s life. The Europeans drink for joy and social reasons not for resveratrol. That’s the real benefit. Filling our hearts with love and joy.

    7.) Perhaps the worst – you cook in the microwave which within 30 seconds destroys all the nutrients in the food.

    Tim, I bet that you if you had your breakfast actually analyzed, you will find that it contains very little nutrition and plenty of toxins.

    Eat more nutritious food -more live food- and you will discover that your body requires less food. Carbs are not the problem. Lack of nutrition is.

    With your reach and influence, you could do more to help people eat more nutritiously.

    Be joy.


  86. Hi Tim,

    I’ve read a couple of “food Nazi” posts and they’re a real hoot! Perhaps your ideas aren’t 100% optimized to the molecular level, but compared to:

    * No breakfast

    *10 cups of coffee with cream

    *A cheeseburger with fries for lunch

    *A six pack of beer and a frozen pizza for dinner

    Your ideas sound pretty good to me!

    In fact, tomorrow marks my first week eating as you’ve suggested and I feel fantastic and I’ve lost six pounds! Yes, I switched to “glass” containers for the microwave. Yes, I’ve switched to “boxed” wine. But, anyone who thinks that the “average joe” is going to chase around for “free range chickens that only eat flax seeds” needs to get out of the Ashram more and mingle with real people.

    I love your advice and it’s working for me! I think the key to “practical” healthy eating is SIMPLICITY — complicated regimens just won’t work (at least not for me) in the long term.

    Thanks Tim!

  87. Hi. Its Lea-Ann. My husband turned me on to your site and I think its great. I like the tips for busy professionals. I am a working mother of two and also compete in figure. I wanted to give you my new smoothie recipe I stumbled on at my figure show last weekend. It was time to eat and I was freakin’ out. I looked in my HUGE food bag I carry everywhere. Magic bullet? Check. Whey Advanced? Check. Frozen fruit? Where is my frozen fruit? OMG no fruit not even a banana! So this is what I did. I had peanut butter, agave nectar, and whey advanced. I mixed about a cup of water, one tablespoon peanut butter, one teaspoon agave, and some ice. This – I swear – was the best smoothie I have ever had. Dense with healthy fat,high in protein and amino acids, and sweetened with a natural sweetener that wont spike your fat storing hormone isulin. Try it out and let me know what you think.

  88. Hey Tim, talking about functional meals (and profitable business), my brother invited me to join USANA (ever heard of them?), and some of their products include macronutrients with low glycemic index, so that you can keep rolling without the ups and downs of hunger, thought you might want to check it out

    (it is also a network marketing business, which i have found to be very profitable, i was able to fire my boss and outsource my life)


    Hi Andrew,

    Thanks for the comment. I tend to avoid network marketing due to the frequent legal issues and such, but — all things equal — low-glycemic is good.



  89. Hey Tim! I really like your site and and all your articles! Great work!

    But what actually got me to post this comment was the “so” in the video. I just had to laugh at how German that actually sounded 🙂

    Keep up the great work.

  90. This is an awesome breakfast. I eat is every morning now. Kick Ass.

    A good addition is to add a little red pepper flakes to the top of the salsa. It not only ass a little spice, but a good dose of antioxidants.

  91. Hi, Tim…I enjoy your blog and your website.

    I am concerned that you are still using a microwave. Here is an excerpt from an article on Dr. Mercola’s website…the link to the full article follows…



    Ten Reasons to Throw out your Microwave Oven

    From the conclusions of the Swiss, Russian and German scientific clinical studies, we can no longer ignore the microwave oven sitting in our kitchens. Based on this research, we will conclude this article with the following:

    1). Continually eating food processed from a microwave oven causes long term – permanent – brain damage by “shorting out” electrical impulses in the brain [de-polarizing or de-magnetizing the brain tissue].

    2). The human body cannot metabolize [break down] the unknown by-products created in microwaved food.

    3). Male and female hormone production is shut down and/or altered by continually eating microwaved foods.

    4). The effects of microwaved food by-products are residual [long term, permanent] within the human body.

    5). Minerals, vitamins, and nutrients of all microwaved food is reduced or altered so that the human body gets little or no benefit, or the human body absorbs altered compounds that cannot be broken down.

    6). The minerals in vegetables are altered into cancerous free radicals when cooked in microwave ovens.

    7). Microwaved foods cause stomach and intestinal cancerous growths [tumors]. This may explain the rapidly increased rate of colon cancer in America.

    8). The prolonged eating of microwaved foods causes cancerous cells to increase in human blood.

    9). Continual ingestion of microwaved food causes immune system deficiencies through lymph gland and blood serum alterations.

    10). Eating microwaved food causes loss of memory, concentration, emotional instability, and a decrease of intelligence.

  92. Hi Tim, great blog…

    I hope you don’t mind I comment. if you are looking for a healthy breakfast, this one has some healthy ingredients. Here is how I would change it to extend your lifespan

    (-Liquid egg whites – ok, but limit to 1/4

    -Frozen spinach – great, increase amount by half

    -Mild ranch salsa with black beans, corn, etc.- good

    -Flax seed oil – try 1/2 avocado instead instead of saturated oil or 2tbsp of ground up flax seeds would be great

    -Lemon juice – great

    -(Optional: lentils) – also good

    oh why wine for breakfast?, why not just add some washed grapes to it?

    You can blend all these up in a blender with some water or fresh juice.

  93. Looks good except that microwaves are pretty bad for health. They destroy up to 90% of nutrients in food and causes other problems so it kinds defeats the purpose of health. Google it of course.

    Coconut oil is one of the best oils for you, researchers are finding out these last few years. It’s not as bad as some when heated. I have been using it and it’s fine, even if you want to loose weight.

    Check out for some info on microwaves and coconut oil.

    Flax oil is great too but not if you heat it.

    Otherwise, looks like a good start to the day.

  94. Thanks for this recipe Tim. I’m always looking for new breakfast ideas. I was going to say something about the plastic, but looks like others have covered that already. I will actually use the conventional frying pan because I rarely use the microwave, read too many things about it. I’d have to clean the microwave bowls anyway so really doesn’t take that much more time.

    Thanks again. I’m going to try this recipe out soon.



  95. I like your breakfast idea, but I think I’ll stick with my routine. It took me 24 years to figure out the best mix of foods to keep me going and full all morning. This daily meal has helped me unintentionally lose 20 pounds in two years. I split the breakfast with my boyfriend (which means we rotate cooking days—great for those of us that HATE making breakfast):

    –1 1/2 cups cooked oatmeal. Stir in 1/3 cup plain yogurt, 1 tsp honey, and a whole banana. I usually mash up the banana so we taste it in every bite.

    –5 egg whites, 1 whole egg. Scrambled. No seasoning.

    –Coffee with about 2 tbsp of 1% milk, and 1/2 tsp sugar.

    Try it and let me know what you think. Speaking of Zen Habits, this is mine.

  96. Tim or anyone who wishes to comment,

    Eating eggs every day seems a little stodgy. What other low carb breakfast can I eat to mix it up a bit?

  97. One deal I like to do is 1/2 cup oats w/ a scoop of chocolate protein powder mixed w/ a little more water than says on the oats box… throw that in the microwave to cook, then stir in tbsp on peanut butter (natural of course), and a 1/4 cup milk poured in… quality breakfast if you’re lookin to mix it up…

  98. This is almost exactly the breakfast I am using. I did the whole slow-carb deal a while back because Tim’s post made sense to me. I lost about a pound a day (with a regain of about three pounds on my off days) for the three weeks I did so. I am doing it again and keeping better track of my losses on my website. If I meet my goal I will post before and after pics.

  99. the video is shocking and highlights at best the american way of living (not in a bad way guys, hope none gets offended)! as european is shocking to see what he gets for breakfast. Also, i never understood why americans always wear a hat??? and i never saw any having wine in the morning….

  100. Hello Tim

    Your 3 min breakfast is great!

    Sorry to hear you have to hold your nose while taking the flax seed oil. In case you are not aware by now there is flavored flax oil now. The Cinnamon flavor is great and you know the additional benefits of cinnamon. Its by Barlean’s organic oils. I can tip the container over and squeeze it out without holding my nose. I usually make a smoothie with cinnamon flax oil(3 table spoons), including frozen dole blueberry’s at least 1 cup, cottage cheese 1%fat 3 to 4 table spoons, lemon flavored fish or cod liver oil(1 table spoon). I alternate the last to items, add some rice milk and blend to thickness of your choice. Either eat with a spoon or throw in a straw. Maybe you can help me figure out how many calorie of a meal this is…Thx Doug

  101. Hey Tim,

    I’ve been experimenting with some of your diet tips (lost about 15lbs so far, thanks). This combination (egg whites and spinach) is a killer hunger beater. If I’m feeling real hungry at the end of the day, (which is when I’m usually ready to really chow down) I’ll do 1 cup of egg whites, half a plate of spinach, and a piece of wheat toast: a hunger beating, 500 calorie wonder-meal.

  102. I have *just* discovered your blog and am devouring your 4HWW book. I want to add a couple of breakfast notes, well, food notes. I also love Safeway’s mild salsa, with the black beans and corn kernals. It is also delicious on baked potatoes!! I went strictly vegan for one year, hoping to short-circuit a life-long case of rheumatoid arthritis. No dice for the RA, but I lost 30 pounds, without exercising.

    Like you, I also don’t cook much, because I don’t like to clean; no energy to cook; sometimes, no energy to even eat! I suggest squeezing cod roe paste, caviar, over slices of cold boiled potatoes! I also have the curse of Scandinavian genes, but I like them!! Or try high-fat Greek yogurt, scooped out of the container with whole wheat pita bread, or hummus with WW crackers. No cooking; no dishes.

    Thanks for your delightful book. I look forward to meeting you one day on some deserted island!

    Namaste, and hilsener, Nina

  103. Tim,

    Don’t know if you are still cooking your breakfast in the microwave after all the comments, but I have found that using Ziploc Steam Cooking bags is a much easier method of cooking my breakfast. You can even add in the fresh spinach with the eggs and they turn out really yummy. I wouldn’t suggest eating them out of the bag though. LOL

  104. Why is it that you omit the egg yolks? Is it because of the cholesterol? I’m just surprised, since most of the bad cholesterol in the body (triglycerides and VLDL) are the result of carbohydrate metabolism.

    Just curious – most low carb books I’ve read don’t say anything about egg yolks.

  105. This breakfast might be beneficial for migraine sufferers that skip breakfast. Proper nutrition, although not a treatment, can greatly help in the treatment of migraines. Eating right will allow your nervous system to function better.

  106. Tim,

    Hey- I am sure that you have heard this by now (as you are well read) but I thought that your audience might find some of the following info of value.

    With regards to flax seed use in males, it has been suggested by research that ingestion of flax seed oil in males may promote prostate enlargement. This is definitely not something you would even want to risk- just ask anyone whom has had to undergo a TURP procedure or has had a foley catheter placed in their urethra for urinary symptoms.

    COLD water fish oil capsules that contain high concentrations of EPA/DHA and have been molecularly distilled (to prevent toxic metal ingestion) are a much better alternative. EPA and DHA are naturally occurring molecules in fish oil that have been linked to improved mood, stabilized blood sugar levels, and healthy aging. Some believe that ingestion can additionally increase testosterone levels and help with arthritis type symptoms.

    Secondly, cooking food in the micro will absolutely destroy the molecular structure of protein and all of the wonderful nutritional content in plant matter. Protein structure is highly specific and using the micro will rearrange those components into less than desirable food.

    Lastly, cooking in plastics or even using plastics that contain BPA is not advised. BPA can leech out of plastics especially during the heating process of cooking . Many European countries have already banned BPA from their products- as BPA is thought to be carcinogenic. Many excellent websites including the environmental working group (EWG) have data with regard to this. That said, I have no ties with the EWG and I am not endorsing them.

    Hope this helps to spread the word to you and your fantastic audience. If you have any questions regarding any of the above please let me know. By the way, most of the above information is not taught to most physicians during medical school. I have taken it upon myself to think outside the box and outside our unfortunately failing medical system model. Again, please don’t hesitate to contact me if you have questions.

    Take care- Dr Anderson

    p.s. i am starting my online muse currently, thanks for all of the inspiration.

    I applaud your efforts to educate the masses with your new and upcoming book. My wife has pre-ordered the book already for my birthday. Cheers from Rhode Island.

  107. Item 1) just finished reading 4HWW. I live in a rural area where jobs without long commutes, that pay decently for my grab bag of talents are thin on the ground. I had decided that going into biz for myself was the way to go and was researching home organizing when I came across 4HWW. I have perfect timing ? I have phoned both my sons and bought the books for them as well –before reading the blog –silly human. I have ordered 4HB and wow am I looking forward to 30th Dec!

    Item) Chia Seed Info – I can’t believe you don’t know this great stuff!

    Read the majority of the posts and no-ones mentioned Chia seed. Chia is gluten free, GMO free, loaded with omega-3, has all eight of the essential amino acids for protein synthesis, is loaded with anti-oxidants, soluble and insoluble fibre and is digestible without grinding. Chia is grown without pesticides because the high oil content in the leaves repels insects.

    Nutritional facts: 4 Tbsp (5g) – 134 calories

    Nutrient daily value Nutrient daily value

    Fat 8.2g 13% Dietary Fibre 6.0g 28%

    Saturated fat 0.7g 03.5% Protein 4.3g 9%

    Trans Fat 0 *** Vitamin A-can’t read the label – rubbed here

    Poly unsat fat 5.8g ** Calcium 205mg high

    Mono sat fat 0.5g ** Iron 4.1mg 23%

    Cholesterol 0mg Omega 3 5.2g

    Sodium <0.5mg free Omega 6 1.7g

    TotalCarb 11g 4.0%

    1. Chia can be used as an Egg Replacement or thickener by creating a gel. Combine 2 tbsp of ground Chia to ½ cup cold water & mix. In recipes ¼ cup of gel replaces an egg.

    2. For those that loathe cooking – crack a bottle of water, take a couple swigs, then funnel 2 Tbsp in and recap the bottle. Give it a few shakes and shake occasionally over the next 20 minutes. This works better if water is room temperature. You end up with an almost flavourless, fine textured (these seeds are 1/3 the size of flax seeds) bubble tea. The biggest advantage is that the fibre will coat your stomach and act to slow release food into your system.

    3. Comparing the nutritional info to other foods, 1 Tbsp of Chia includes (among other nutrients):

    The calcium of 3 cups of milk, Omega-3 of 28oz of Atlantic salmon, Fibre of 1 ¼ Cup Bran cereal, Iron of 5 cups of raw spinach, Vegetable protein of 1 ½ cups of kidney beans, Potassium of 1 ½ bananas, Vitamin C of 7 oranges.

  108. Hi Tim,

    Looking forward to getting my copy of TFHB … but watching this clip and having read other bits on your blog, I have to say that I am a bit shocked at your use of packaged / processed ingredients … why not squeeze a fresh lemon (instead of that gunge they put into a lemon-looking plastic bottle?), why not just steam the vege’s (instead of microwaving them?) And egg white’s out of a bottle? Jeez … how long can it take to just separate the egg whites off from a real fresh egg. Seems strange to make these decisions and then insist on Grass-fed organic beef … why not just pour it out as some liquidized cream from a can (I’m pretty sure it exists!). Also read that some people alerted you to not using plastics in a microwave … come off it … how can you be so hyper aware and OCD on things and miss out on these basics? Seems a bit odd don’t you think? Take care. Greg

      1. Hey Tim!

        You are welcome! You and your book have reinvigorated my workouts, diet, and overall goals for 2011. I can’t thank you enough.

        If you are ever in the Republic of Texas and would be up for a few “Rock Star Chef” cooking lessons/demo….then consider yourself invited and you now have a professional chef in your value network!

  109. Please Please Please tell me those are BPA-free plastic containers!!! cooking with plastic containers leaches some bad stuff into your foods. Tim-do you have an opinion about this?!

  110. I am on day three. I am struggliing with my sweet tooth and feeling hungry between meals. I got some sugar-free gum to help deal with the sweet tooth, but I need to work on healthy snacks that I will enjoy (more protein and veggies are not appealing). Any suggestions?

    I feel like I am on an AA program…one day at a time. I haven’t cheated but it has been a challenge.

    Tell me it gets easier after the first week.

  111. Tim,

    Can you recommend a cookbook that has a variety of recipes that can help my husband and I stick to the “slow” carb diet? Would a low carb, Adkins, or low GI cookbook work best with this program?

      1. Hello Tim! Big fan of all your books but especially the 4HB. I’ve lost 10lbs so far in 2.5 weeks (gaining 3-5 lbs after cheat day). But it’s been great. One quick question though, I get up at 5am every day (baker) and I don’t like to go into the kitchen and wake my roomates (small apartment) so i usually have a protien shake 30g and rush out. I don’t know if this is enough but it’s been working for me so far ( I follow the rest of your diet strictly & workout )! Am I missing ambig part of the point by only taking the shake?

      2. hey Tim!

        excellent work my dude. listen, i have been trying to find protein isolate sans the sucralose :(. Having read about Splenda® ‘n all in 4HB, I have been trying to locate a isolate that doesn’t include it…any ideas man?


  112. Tim……

    I have been following the slow carb diet for 30 days and have done Bikram Yoga for 25 days and have lost 20 plus pounds. I have a great recipe for Guacamole Deviled Eggs, that I eat for breakfast, lunch and snacks. It has been a hit on my blog and on Facebook! My Blog is The Fat Yogi Will

  113. Would regular salsa, or salsa with beans suffice? From what I know corn isnt the best either, its a grain not a veggie, I might try this for a while though, I picked up some egg whites. Can you add in one whole egg for flavor perhaps? I know eggs have healthy amino acids among other things in them as well.

  114. Seconding the comment on chia seeds! It packs in tons of protein, fiber, omega 3 and omega 6. And it could be a very useful ingredient after an unintentional binge since it slows the breakdown of carbs.

  115. Hi Tim,

    Thank you for your book. Today is day one. I am 39 and weigh 184, and let myself go. Wife and mother to a 7 year old son. I am determined to get my eating undercontroll. Doing it “by-the book”! At least the diet part(Lol)

    Nice to find this to see new recipes and ideas!


  116. Aloha!

    I really enjoyed your book – read it flying from kauai to nyc. I really enjoy the way you write and the information you provide. For the first time, someone is honestly offering the MINIMUM amount needed! I love the diet, and have been substituting org. eggs, olive oil and kale instead of the recommended. Tastes great!!

  117. Do any of the concerns concerning microwaves zapping out the nutrients in food hold any water? Are these true? Should I be cooking, instead of microwaving. Thanks you for your time and I hope to hear from you soon.

  118. In your book 4 hrs to a perfect body, the section to loose weight, you say no dairy products but thn mention we can have cottage chese. Can we have any other cheeses. For vegies does it include corn, sweet potatoes, avocado. And finally when u say fish, does it include seafood.

    Can we fry say the fish with butter?

    Thanks. My husband and i are starting the diet tomorrow.

  119. Hey Tim, Just starting out with your slow carb diet and find it pretty easy to stick to, thankfully. Just wondering if you have done any research on microwaving food? I heard that any type of oil that goes into the microwave becomes trans fat. I don’t actually own a microwave and dont’ mind cooking at all but when I am at work, and I work 12 hours shifts I think maybe it would be convenient to microwave.

  120. Thnkx so much for this! I have not been this thrilled by a blog for a long period of time! You’ve got it, whatever that means in blogging. Anyway, Youre definitely somebody that has something to say that people should hear. Keep up the great work. Keep on inspiring the people!

  121. Hi Tim. I started the Slow Carb Diet yesterday and I´m from Brazil. I have some doubts regarding our breakfast, because here we don´t have many of the processed food you showed at the videos (like that Eggollogy stuff). I´ve been eating (for 2 days now) 3 eggs (1 whole and 2 egg whites only), black beans, cottage cheese (2 spoons), drinking coofee with cinnamon powder and we have here a certain kind of cheese (I guess you have it there in U.S. too) that is Président Cheese (Président is the brand, ok?). Is it ok to eat 1 portion of this cheese? It is the same as “Polengui Cheese” and it´s also nice for an afternoon snack. Does it disrupt the Slow Carb process? Thank you VERY MUCH!

  122. Our bodies are made to be healthy. It does not have to be a struggle to get thinner, stronger and healthier. We can help you reach your goals faster than you can believe and it won’t even feel like a chore. Our diet tips are tested and proven to work for a wide range of people. Easy to follow and implement into your life. Our diets won’t require expensive food or cutting out what you love. It is nothing like any diet you’ve tried before. Pills, drugs and massive diet changes can be dangerous. Our tips and programs are all safe and also effective. Being thin isn’t worth it if you lose your health. Lose weight and be healthy the right way. Food is essential for life, don’t let it be your enemy. Our diets and programs will give you a completely new outlook on food. Food will become enjoyable and never leave you feeling guilty again.

  123. As healthy as you are, why would you ever heat up anything in plastic containers – in the microwave to boot. Ever heard of pyrex? I understand the clean up but what’s the point if you are increasing your risk of cancer?

  124. Tim – Check out eWhey. It’s organic/pasture-raised whey with probiotics, colostrum and digestive enzymes and tastes delicious, sweetened with low-glycemic coconut sugar. Far superior to the whey you’re currently use.

  125. Not sure if you’re still monitoring comments, but thought I’d offer this. I own this frying pan, and it’s one of my favourite possession in terms of how much more awesome it makes my life:

    It’s so non-sticky that you can literally clean it off with paper towel when done. Sometimes I don’t even clean it, I just put it back dirty and use it again later. No scraping. Sometimes it needs a bit of soap if I’ve grilled pork, but I usually still just put it away dirty and give it a 30s swish when I go to use it the next time. I’ve found microwaved-eggs-in-plastic to be much harder to clean than this.

  126. This happens to millions of people all the time. Low carb dieting 6 pack abs

    plans focuses on eliminating carbohydrates from one’s dietary habits since carbohydrates can really add weight to the people. She lost over 100 pounds by eating well and exercising.

  127. Is this meal 30 g of protein? My guess is closer to 15g. What do I need to eat to be slow carb any get to my 30g in 30 mins of walking up?

  128. Why egg white? Why not just whip 3 eggs up and nuke those?

    Also I don’t understand how cleaning a plastic container out is easier than rinsing off a cast iron pan

    Just my 2 cents. Just found out about slow carb and am giving it a shot since macro counting is too much of a pain

  129. Glad to be back listening to your wonderful podcasts! When I saw you heating the plastic in the microwave, I thought it was a spoof video!! I reckon I could cook the eggs and spinach in a pan and wash them up in less time, though! Respect, Gordon.

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