The High Performance Journal Written by Dan Go - April 14th, 2026

For the past year, I've been eating the same breakfast every single morning.

It has 4 ingredients, takes under 3 minutes to make, and has been one of the biggest reasons I got my body fat down to 12% and saw my abs again at 46.

I call it Glop, and it looks horrible, but it tastes delicious, and, in today's newsletter, I want to show you why it's possibly one of the best meals to start your day.

You ready? Let's go 🔥

The Science Behind Glop

A recent 12-week study found that people who ate the same meals repeatedly lost around 40% more weight than those who constantly varied their diet.

The lead researchers concluded that creating routines around eating reduces the burden of making healthy choices and makes them feel more automatic.

Research on food decision-making also shows that people tend to stick with the same food choices earlier in the day, when willpower and decision-making capacity are at their peak. When it gets to nighttime, both are depleted, and that's when people start seeking variety and novelty.

On average, we make around 200 food decisions a day, and when you anchor your day with a meal you don’t have to think about, you take an entire category off the table before the day even starts.

What's In Glop

Welcome to my kitchen. Please eat my Glop.

It contains 4 ingredients:

• Low-fat Greek yogurt (300–320g)
• 1–2 scoops of whey protein powder
• 1 tablespoon of psyllium husk
• 100g of frozen fruit

It comes out to around 350 calories, 40–60g of protein, and 10g of fiber. Pretty damn good macros if you ask me.

How To Make Glop

Do this the night before (you'll see why in a second):

Step 1 - Put 200-300 grams of low-fat Greek Yogurt into a bowl

Step 2 - Put 1-2 scoops of whey protein, along with a tablespoon of psyllium husk, into the Greek Yogurt

Step 3 - Add 100 grams of any frozen fruit of your choice

Step 4 - Put it into your fridge overnight

When you do this the night before, 3 things are happening:

• The frozen fruit thaws overnight
• The psyllium husk expands, making the meal feel more substantial
• You just open your fridge, and breakfast is prepared for you

Takes 3 minutes from start to finish. It can't get easier than this.

Why This Breakfast Combination Works

Greek yogurt is the foundation, and it serves as the base. You're getting 15 to 20 g of protein along with active cultures that support your gut microbiome. Right off the bat, you're seeding your gut with good bacteria first thing in the morning.

Next, the whey protein powder adds another 25 to 50 g of protein for that meal, depending on how many scoops you add. When you eat a high-protein breakfast, your body releases satiety hormones that suppress hunger for hours. Research shows that a high-protein breakfast can reduce your total daily caloric intake by 80 to 100 calories without any tracking.

The psyllium husk acts as a soluble fiber, and it forms a gel in your stomach, slowing digestion and acting as food for the bacteria in your gut.

Finally, frozen fruit adds more fiber, more volume, sweetness, and a good dose of micronutrients for minimal calories. If you use berries, you're boosting their anti-inflammatory effect.

What I Noticed When I Started Eating Glop

The biggest one was that I didn’t have to think. I prep it the night before so the frozen fruit has time to thaw, and then I wake up and eat it. There’s no deliberating, deciding, or scouring the fridge. The first decision of my morning was already taken care of.

Next, I didn’t feel hungry for most of the day. The combination of Greek yogurt, protein, psyllium husk, and fruit kept me satisfied in a way that I hadn’t experienced with other breakfasts.

I made it more enjoyable by adding whatever fruit I wanted. I switched it up by adding mangoes, blueberries, or even cherries, and it became something I actually looked forward to, rather than something I forced myself to eat.

What I didn’t fully appreciate at the time was how much the lack of decision-making was affecting my brain. It became a routine, and I had a system in place. Once you have a system, you stop spending energy on a problem that’s already solved.

This reminds me of something I’ve noticed across the board with the fittest people I know: they’re not constantly seeking variety or experimenting with a new breakfast every week. They tend to eat the same thing, or close to the same things, most days. This isn’t because they’re robots; it’s because for 80 to 90% of their meals, the guesswork is gone.

Finally, there’s the fat loss itself. When your first meal of the day is low-calorie, high-protein, and high-fiber, you’ve already done a lot of the work before 9:00 a.m. The rest of the day gets easier because you started it off right.

The Part Most People Miss About Breakfast

When you eat a high-protein, high-fiber breakfast within 1-2 hours of waking, your hunger hormones get regulated for the rest of the day.

Ghrelin, the hormone that makes you feel hungry, stops spiking at night. Leptin, the hormone that tells you you're full, works better.

The 9pm cravings don't disappear on day one, but after a week of doing this, you'll notice they start to quiet down. You'll also find yourself eating fewer calories without even trying, because of what you did that morning.

The part most people miss about breakfast is that it acts as a zeitgeber, which is a fancy word for a time cue.

Your body runs on a 24-hour internal clock, and eating a real meal early in the day tells that clock what time it is. This syncs your metabolism, your digestion, and your hunger to a natural rhythm. When that rhythm is working, your body knows when to be hungry and when to stop.

My Challenge To You

Try this breakfast out for 7-14 days straight. That's the amount of time it takes for your gut to adapt as well as your hunger schedule.

Track how your appetite and hunger are during the day and especially at night.

This breakfast is fast, cheap, gut-friendly, high protein, high fiber, and packed with micronutrients, making it your best bang for buck meal to start the day with.

Onward and upward. 🚀

- Dan

When you're ready, here are 2 ways I can help:

1. The Lean Body 90 System: When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here.

2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one-on-one coaching here.

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.