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We’re only a couple of days into 2019, which means many of us are feeling pretty committed to our (often slightly ambitious) ‘New Year, New Me’ well-being mantras right now. A healthier switch-up that’s 100% achievable? A new investment in a nutritious and more satisfying daily breakfast. To help us with a fresh source of breakfast ideas, we asked a handful of Hong Kong’s fitness, nutrition and wellness community members what they’re eating and drinking each morning.

‘I start with a 500ml glass of water with fresh lime juice and pink Himalayan salt to help kickstart digestion for the day, nourish the adrenals and make sure I’m not drinking “dead” water. Next, a palm-sized piece of red meat, either organic lamb or grass-fed beef, half an avocado and a cup of greens like spinach. The high-fat and high-protein meal keeps me full until lunch, and red meat has been shown to increase dopamine, which is the brain hormone responsible for drive.’ Tricia Yap, fitness and nutrition coach and founder of Goji Warrior

‘I start my mornings off the same every day, with a 500-calorie protein shake and several supplements, specifically omega-3 fish oils, digestive enzymes and a glucosamine supplement. As a trainer I need to fuel up with what my body needs first thing in the morning, but even if you aren't training this would be a good way to go about things. Everyone could do with more protein in their diets, leave the fancy stuff like acai bowls and avocado toast for later in the day,’ Louis Doctrove, personal trainer

‘As a personal trainer, my main priority is to get to my morning clients. Days start as early as 6a.m., so time is very limited. But every morning before I go I make a protein smoothie with two scoops of protein, half a glass of Greek yoghurt, a cup of frozen berries, a banana and a teaspoon of peanut butter blended with ice and water. It’s delicious, and usually keeps me full for the next two to three hours. My first proper meal is around 10, when I enjoy my steak and eggs!’ Benjamin Liu, transformation and strength coach and founder of ONE Personal Training

‘I practice intermittent fasting, which means eating within an eight-hour window and fasting for the remaining 16 hours. Even as a child I never craved breakfast, and despite my parents’ best efforts I’d always skip it. I’m a big believer in listening to your body and eating when hungry, which naturally led me to this way of eating. There are many benefits to intermittent fasting, my favourite being lower insulin levels if you stick to a predominantly vegetable and protein diet for meals. I also personally find my mind is clearer in the morning when I don’t eat, and this is when most of my best creative work happens’ Dervla Louli, founder of Compare Retreats and a wellness and travel expert

Top image by Amy Shamblen / Unsplash