Models do Eat Author Jill De Jong on the Beach

Models do Eat Author Jill de Jong shares her tips for a high performance breakfast.

Meaningful food choices begin in the morning with a high performance breakfast

I love sleep because it’s like a time machine to breakfast…And I’m the kind of person that doesn’t ever skip breakfast. A high performance breakfast fuels my day—especially when I’m training for an upcoming triathlon or marathon.

Making good breakfast decisions sets me up for sustained energy, satisfaction without cravings, and even for the focus I need to maintain a demanding schedule. A high performance breakfast fuels my day. It’s so important to me that I’m the kind of person who doesn’t skip this morning opportunity to fuel myself well. I enjoy variety to keep my breakfast fun and interesting.

Jill de Jong in the kitchen

Inform Your Breakfast & Make Clear Choices

Food influences the way we feel. So added chemicals (such as preservatives and colorants) in our food can mess with our mind, increase brain fog and even lead to anxiety.

When you study labels, instead of looking for what’s not in there (e.g.  gluten free/no hydrogenated fat/sugar free), read at the ingredient list instead. You need to know what the ingredients actually are, not what is left out. Something can be gluten-free but that doesn’t mean it’s healthy. Something can be sugar-free, but it may contain harmful artificial sweeteners.

You are in control of what you put in your mouth, one bite at a time. Make the best possible decisions. Remember to take the pressure off yourself; you don’t have to be perfect. Making one not-so-great decision doesn’t mean you’ve fallen off the high-performance healthy eating wagon. Just make a better decision again next time.

If you love toast, pick the sprouted organic brand with no sugar added. Avocado toast is a great choice for breakfast. And If you enjoy scrambled eggs, why not cut up some yellow onion and sauté a big handful of spinach for an extra nutritional punch? Yes, you get extra points for adding greens to your breakfast!

Taking excellent care of yourself is sexy. Starting with breakfast.

Tips for making breakfast easy:

1) Stock your fridge/pantry with a variety of breakfast options.
2) If you have very little time in the morning, make breakfast the night before so you can take it with you on the go.
3) Clean your kitchen every night so you don’t have to deal with the dishes in the morning and you can enjoy breakfast and getting ready for the day in a tidy space.

yogurt breakfast on the go

Breakfast on the Go

Make this deliciously simple yogurt treat the night before and stick it in the fridge. Then it’s ready when you are. If you start the day with a jar filled with goodness, it will be much easier to say no to the bagels, croissants, and donuts that will try to seduce you along the way.


(1 serving)

1 cup Greek yogurt
1/2 cup freshly squeezed orange juice
Raw honey, to taste
1/2 cup rolled oats
2 TBSP sunflower seeds, unsalted
1 TBSP chia seeds (optional)
Your choice of chopped fruit


Place the yogurt in a Mason jar.
Add the juice, sweeten the mixture with a little raw honey, and stir until smooth.
Add the oats, sunflower seeds, chia seeds (if using), and your choice of fruit. Stir to combine.
Cover the jar and store in the refrigerator for up to three days.

Quinoa Breakfast Bowl with Bananas and Goji berries for a high performance breakfast

Exotic Quinoa Breakfast Bowl

Quinoa for breakfast might sound a little strange at first. But this flavorful and nourishing breakfast bowl is going to win you over. It’s easy to digest and will give you lots of energy for the day ahead.

Want to save time in the morning? On Sunday, make a big pot of quinoa for the week. This recipe will only take five minutes to make when the quinoa is already cooked.


(1 serving)

1 cup cooked quinoa
1/2–3/4 cup almond milk or your milk of choice
1 teaspoon extra-virgin coconut oil
Pinch of salt


1/2 banana, sliced
2 TBSP goji berries
1 handful dried mulberries
1 handful pistachios
Pure maple syrup (optional)


Put the quinoa and almond milk in a small pan and stir in the coconut oil and salt.
Cook over medium-high heat for three to four minutes or until heated through.
Transfer to a bowl and add the toppings. Drizzle with a little maple syrup, if desired.

Chocolately Protein Shake High Performance Breakfast
Chocolaty Protein Shake

I have yet to meet someone who doesn’t like a yummy chocolate shake. No wonder there are so many premade protein shakes on the market! But most of them have tons of sugar, or worse, toxic artificial sweeteners. I like to use dates, a nutritious whole food sweetener. This is a great post-workout shake.


(1 serving)

1/2 cup ice
1 banana
1 cup milk of choice
2 TBSP hemp seeds
1 TBSP organic peanut butter
1 TBSP raw cacao
1 Medjool date, pitted
Splash pure vanilla extract


Place all the ingredients in a powerful blender and blend until smooth, then enjoy!


Models Do Eat–Pick up the Cookbook!

Models Do Eat Cookbook Cover
Recipes by Jill de Jong from the cookbook Models Do Eat. Jill has put together the cookbook Models Do Eat with life-changing advice from health experts and models on how to look and feel your best. Read more about Models Do Eat at: and on IG @_modelsdoeat