The saying “Eat breakfast like a king, lunch like a prince, and supper like a pauper” isn’t just an old adage—it’s a powerful strategy for optimal health, energy, and performance. For busy businessmen who need sustained focus, energy, and strength, structuring meals this way can lead to better digestion, improved metabolism, and enhanced physical and mental performance.

Here’s why this approach works and an example of a daily meal plan centered around high-quality animal protein.

Why You Should Eat Breakfast Like a King

1. Boosts Energy and Mental Performance

• A protein-rich, nutrient-dense breakfast fuels your brain, helping you stay sharp and focused.

• Eating a big breakfast prevents mid-morning crashes and improves productivity.

2. Supports Fat Loss and Metabolism

• Your metabolism is most active in the morning, meaning your body burns calories more efficiently from a larger breakfast.

• Eating more in the morning reduces cravings later in the day, making it easier to control portions at lunch and dinner.

3. Optimizes Hormone Function

• Testosterone and growth hormone levels are highest in the morning—fueling your body with protein and healthy fats maximizes muscle-building and fat-burning.

• Cortisol (your body’s natural wake-up hormone) peaks in the morning; eating a hearty breakfast balances stress hormones and prevents energy dips.

Why Lunch Should Be Like a Prince

• By mid-day, your body still needs fuel but doesn’t require as many calories as breakfast.

• A moderate meal with lean protein, healthy fats, and some fiber-rich vegetables keeps you full and energized without making you sluggish.

• Lunch should be nutrient-dense, but not as heavy as breakfast to avoid afternoon energy crashes.

Why Supper Should Be Like a Pauper

• Eating heavy meals late at night can disrupt digestion and negatively impact sleep quality.

• A lighter supper allows your body to focus on recovery, rather than digestion, promoting better muscle repair and fat metabolism overnight.

• Keeping dinner small prevents late-night cravings and unnecessary fat storage.

Example Meal Plan (Animal Protein Focused)

Breakfast (King’s Meal)

• 10 oz ribeye steak

• 3 scrambled eggs cooked in grass-fed butter

• 1/2 avocado (healthy fats for sustained energy)

• Handful of sautéed spinach (fiber and micronutrients)

• Black coffee or green tea

Lunch (Prince’s Meal)

• 6 oz grilled salmon (omega-3s for brain health)

• 1 cup steamed asparagus

• Handful of macadamia nuts (healthy fats for steady energy)

• Small serving of fermented vegetables (for gut health)

Supper (Pauper’s Meal)

• 4 oz grilled chicken breast (lean protein for muscle repair)

• 1 cup mixed greens with olive oil and balsamic vinegar

• Steamed broccoli or zucchini (fiber and micronutrients)

• Chamomile tea (to relax and prepare for sleep)

Why This Approach Works for Businessmen

1. Maximizes Energy & Focus: Eating a large breakfast fuels productivity, ensuring you stay sharp and alert all day.

2. Improves Metabolism & Fat Loss: Prioritizing calories in the morning allows your body to burn fat efficiently while keeping hunger in check.

3. Enhances Recovery & Sleep: A lighter dinner promotes better sleep and muscle recovery, so you wake up refreshed.