Get that protein with tips from celeb trainer Yasir Khan

A little bit of prep the night before will go a long way.

You might be tempted to go the shortcut route and simply fix yourself a bowl of sugary cereal early in the morning for breakfast, but what you should really be doing is looking for a way to add healthy proteins to your morning meal, says Yasir Khan, body transformation coach and celebrity trainer.

"Contrary to what most people say about breakfast being the most important meal of the day, I don't personally believe that you must have breakfast. Sure, if you feel hungry in the morning, you should go for it. If you don't, you may start by eating a little later in the day," Khan says.

What matters more than the timing of your meals is the type of food you are actually consuming, he is quick to point out.

"A large number of people see breakfast as an opportunity to eat sweet and calorie loaded meals like pancakes, waffles, and sugary cereals. These people hold the belief that mornings are when you can eat the most unhealthy food, because your body has more time to digest it. What they fail to realise is that a calorie is a calorie, no matter what time it is consumed and that when it comes to health concerns like diabetes, it doesn't matter what time you are consuming food that isn't right for you."

Khan typically recommends his clients to have eggs - more whites than yolks - to help start the day with some protein.

"My favorite way to have these is in the form of a spinach omelette. Spinach contains calcium, magnesium and potassium along with other vitamins. I also recommend a bowl of oats with some berries. Oats are very filling and therefore help control hunger throughout the day. They're one of the healthiest grains on Earth and have a very well-balanced nutrient composition."

If you're taking on the Dubai Fitness Challenge and need a quick on-the-go breakfast option, then one of Khan's favorite meals is protein overnight oats. Simply soak some steel-cut oats in water or almond milk, along with a scoop of protein powder, a pinch of cinnamon, a few chia seeds, and some vanilla extract. Leave it in the fridge overnight and top with some berries and peanut butter in the morning right before serving. It doesn't require any prep time in the morning and gives you all the essential nutrients you need, helping you energize for the Dubai Fitness Challenge workouts you have lined up.

"Nutrition is key when it comes to your fitness goals," he said. "Exercise alone cannot do much if your diet is not aligned with your goals. If you're looking to lose fat, for instance, you may be doing an hour of cardio everyday but if you're eating more calories than your body is burning, you will still gain weight. Focus primarily on good quality protein, along with some unprocessed carbs and unsaturated fats."