The easiest way to eat slow carb, that you’ve never heard of (aka the best slow carb breakfast)

Warning: If you’ve been eating a slow carb breakfast and meals through the day for more than 6 months, this post might get you frustrated. Chances are, if you have been eating slow carb meals for a few weeks or longer, you’ve started to get a little tired of seeing beans on your plate so often.

Even worse, you’re getting sick of preparing all those meals to take with you when you’re on the go, or at work. For anyone who’s been doing slow carb for longer than a few months, you’re almost certainly over those beans and sick of spinach. And every morning, it’s the same thing.

So today, you’re going to get a totally new way to eat slow carb, and it’ll save you time, taste great, and even be something you can eat when you’re nowhere near a microwave.

I’m only too familiar with the daily grind of cooking extra so that I have food to bring with me during the day. It’s definitely not the best use of my time, but I have done it, for over 2 years now, because I value the health, performance and physique that slow carb allows me to enjoy.

But let me include you on a little secret: I got frustrated too.

The slow carb breakfast challenge

After about 3 months of leaving the house almost every day by 8am, I got sick and tired of getting up early to cook an extra couple of meals, as well as breakfast, and I started slacking off. That meant then opening cans of beans and tuna at work. And that got me really frustrated, because it tasted worse than what I regularly cook. Plus it was messy, smelly, and got that kind of attention you don’t want to get from people you work with.

So, frustrated and needing to change things, I got a moment of inspiration and one Sunday, I headed to my kitchen. Sick of the complicated recipes I’d been using, I decided to go back to basics, and figure out some way of cooking much more than 1 or 2 meals at a time. My rule was that if I couldn’t cook 4 meals in one go, then it was too complicated.

With the bar set, I went about crafting some recipes that would provide me with 4 complete slow carb meals, for each lot of preparation.

Firstly, I made a delicious chili, and it wasn’t too challenging at all. A slow cooker works wonders for chili, and of course the beans and some ground beef work well together. Using some spices, and a few veges, all I did was add 8 tablespoons of tomato salsa and water.

Growing tired of these kind of meals (stew was one I really wore out), I decided I needed something portable, that didn’t need reheating, and that had everything included.

What came together was 3 parts laziness and 1 part inspiration. I combined every ingredient together, blended them, and baked them. I will post the recipe, with pics, soon. The resultant loaf tasted delicious and was easy to carry with me.

So that had the cooking problem dealt with, except for cooking breakfast. In a real life illustration of the phrase ‘necessity is the mother of invention’, I ended up having to look for solutions to the breakfast conundrum, as my mornings were about to get going a lot earlier. The prospect of cooking eggs for breakfast seemed OK when I was leaving the house by 8, but with the new departure time set at 6.30am, or slightly before, I didn’t like the idea nearly so much anymore.

So I spent days, perhaps a week, searching for a solution. As the universe does so well, the answer didn’t come to me from any of my direct searches, but simply floated in and found me, through a friends’s email. It helps to have friends who are health-inclined, but this email was far too specific to be a simple coincidence.

I’ve used intermittent fasting from time to time over the last 18 months, and under the right circumstances (adequate sleep, low stress), it’s a health-promoting activity that can be done daily, or a couple of times per week. I in fact recommend it as a post-cheat-day kickstart to a week of fat loss.

So, this new morning routine was particularly attractive, because it combined a distinct lack of cooking with the promise of continuing the fat burning that occurs every night, meaning there wouldn’t be a noticeable lack of energy before lunch time.

What has resulted is by no means for the faint of heart. It takes some dedication on a Sunday to crank out a chili and a baked slow carb loaf, or a couple of different baked loaves. However, the rewards are certainly there for those who persist.

Here is how my mornings have changed


- Get up with time to cook 2 meals to take with me, and cook breakfast (approx 30-45 minutes inc prep time and packaging time)
- Eat breakfast before leaving (approx 10 mins)
- Arrange dishes from meal prep (5 mins)

- Get up with time to grab 2 containers from the freezer. Set the coffee machine to auto-brew and be ready when I wake up the night before. (2 mins)
- Start to drink coffee, take it with me (2 mins)

The coffee:
- It’s strong, black coffee, with 1-2 tbsp grass fed unsalted butter, plus up to 30ml coconut/MCT oil. This continues the fat burning from the night before until I eat my first meal, generally at some time between 11am and 2pm. The time depends on a few factors, like what time I stopped eating the night before, and if there’s been a recent workout.

- TIME – More time in the morning – At least 45 mins more.
- REDUCED BOREDOM – Instead of cooking 4 meals per day, I am now cooking 1. The impact of this can’t be understated, but the math tells the story best – in a 5 day working week, that’s 5 meals cooked, vs 20 meals.
- TASTE – Look forward to slow carb meal more than usual.
- FLEXIBILITY – I can eat the slow carb loaf on the go, cold, or reheat for a sit-down lunch.

As you can see, morning is a much more simple equation these days. I aim to eat, at the latest, at 10pm each night. For maximum fat loss, I could finish eating at 8pm. For those already familiar, a protocol like is this referred to as ‘intermittent fasting’. The idea being that you mimic the eating-fasting cycle that our bodies was developed to deal with.

Side note: previously, man would have gone periods of time without eating. Whether that was 10 hours, 15 hours or 24 hours would have been different, depending on different circumstances. The body developed to handle this situation, and in fact make the most of it. In some circumstances these days, we may be in a ‘fed’ state for up to 20 hours of the day, and only in a ‘fasted’ state for 4 hours of the day (consider late night eating can result in hours of digestion after going to bed). This is bad news for insulin sensitivity, and bad news for our body which does all kinds of great things while we’re fasted, included cell repair and fat burning.

Once again, I’d like to mention this isn’t for everyone. You need to be doing things close to ideal; getting adequate rest for your lifestyle (factoring in physical and mental stress), and using an organic coffee that’s demonstrated to be low in toxins (check out the best coffee shops in town with organic, single-origin beans they roast themselves).

If you think this could change your life for the better, and you’re aware of the drawbacks, then I say give it a shot! A week will tell you if it’s going to work for you. It could be just what you’re looking for, and might result in some really great fat loss results.


Featured image by FlorinN


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17 Responses to The easiest way to eat slow carb, that you’ve never heard of (aka the best slow carb breakfast)

  • Steve says:

    I’m looking forward to your loaf recipe!

  • nys says:

    hi there, im not sure if im having a slow mind day but i dont understand what youre doing differently?
    do you mean the loaf? or the fasting? or both? and by fasting you mean youre not eating breakfast is that right?

    sorry for so many questions, just curious..

    • Luke says:

      Hi there,
      You’re right on both things – the loaf is a new way to eat a slow carb meal with ease, rather than going through the cooking process for each meal. And the fasting is a lot more simple too – the coffee in the AM is a big change, especially with the MCT oil.

      All the best,

  • Bridget says:

    Have you posted the recipes yet? I’m super excited to try them out this weekend!

  • robin says:

    I’m confused as well – what is in the loaf? I understand the premise of the article, but what on earth are you throwing in there and baking?

  • Steve says:

    I’ve been checking for the follow-up to this post. Looking forward to the pictures & the recipes for the “loaf”, so I can try it for myself. The convenience & the tastiness you speak of are quite tantalizing!

  • Opassa says:

    “I combined every ingredient together, blended them, and baked them. I will post the recipe, with pics, soon. ” When? I have been waiting anxiously yet patiently since you posted this on the 18th of April!

  • Peter says:

    I am interested that so many have not asked more questions about the Intermittent Fasting and the use of Coffee with the MCT oil and Grass Fed Butter to extend the fast. I have had great success last year with the Slow Carb Diet however I fell off the wagon. I am getting myself back into my Slow Carb Habits and Have been very interested in this Intermittent Fasting and incorporating the Slow Carb as well as the PAGG supplements. When you were performing the Intermittent Fasting did you continue the use of the supplements? Did you use them at the same rate of three per meal?

    Did you find that the Intermittent Fasting on a Daily basis more successful then the Fasting after Cheat Day?

    Thanks for you Information, this blog has been a big help in getting me back in gear.

    - Pete

    • Luke Starbuck says:

      Hey Pete,
      Great question!!

      When fasting, I might use PAGG, but only pre-meal. So, none in the morning. The ALA in particular has a time-local effect – around 2 hrs.
      How are you doing at the moment?


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