Men’s Open Bodybuilder John Jewett’s approach to nutrition goes beyond chicken and broccoli. He programs strategic food swaps during prep for satiety, food volume, and fat loss.
Jewett is pushing through prep for the 2025 Texas Pro, held Aug. 8-9 in Irving, TX, his 2025 season debut. Getting shredded and show-ready is his top priority, leading him to reveal his most valuable breakfast hacks.
John Jewett’s Fat Loss Breakfast Hacks
Even the smallest macro margins can make or break a physique at the elite level. To reduce fat while maintaining meal volume, Jewett prefers egg whites or lean chicken rather than whole eggs.
Egg whites contain nearly the same amount of amino acids as whole eggs, though some research does suggest that whole eggs stimulate greater muscle protein synthesis from the nutrients found in the yolk. (1)
It’s easy to overlook vegetables since most are low-calorie, fiber-rich foods. However, Jewett monitors everything on his plate, including traditionally healthy options that can sneakily tip someone over a calorie deficit.
“Some overdo vegetables on prep,” Jewett divulged. “The main thing is to track them and lock in veggie amounts — don’t let them creep up, or you might have difficulty controlling your waist.”
Between training, supplementation, recovery, and his personal life, time efficiency is the heartbeat behind his contest prep. Jewett portions and cooks 110 grams of chicken nuggets in the air fryer for a quick protein hit.
Frozen fruits like mango, papaya, and strawberries help Jewett maintain food volume and nutrient density. Science backs these carbs as helping repair muscle damage, fight inflammation, and enhance recovery. (2) He uses pre-chopped or frozen ingredients to streamline his meal prep.
Weighing out carb sources can give athletes peace of mind. Jewett adjusts his rice intake, to 200 grams at breakfast. Choosing fresh rice over refrigerated can aid digestion and help avoid bloat during prep.
Fresh rice is ideal, especially at shows where you want the best digestion and foods to assimilate quickly.
—John Jewett
If rice isn’t suitable for your fat loss goals, try voluminous carbs like oats for hunger control. (3) The soluble fiber in oats has been shown in animal research to support recovery and endurance capacity. (4)
Until you measure that teaspoon of ketchup, it’s all guesswork. Jewett eliminates the mystery by constantly measuring his condiments to keep calories and sodium consistent to avoid major fluid shifts.
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References
- van Vliet S, Shy EL, Abou Sawan S, et al. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. Am J Clin Nutr. 2017;106(6):1401-1412. doi:10.3945/ajcn.117.159855 https://pubmed.ncbi.nlm.nih.gov/28978542/
- Doma K, Gahreman D, Connor J. Fruit supplementation reduces indices of exercise-induced muscle damage: a systematic review and meta-analysis. Eur J Sport Sci. 2021;21(4):562-579. doi:10.1080/17461391.2020.1775895 https://pubmed.ncbi.nlm.nih.gov/32460679/
- Rebello CJ, Johnson WD, Martin CK, et al. Instant Oatmeal Increases Satiety and Reduces Energy Intake Compared to a Ready-to-Eat Oat-Based Breakfast Cereal: A Randomized Crossover Trial. J Am Coll Nutr. 2016;35(1):41-49. doi:10.1080/07315724.2015.1032442 https://pubmed.ncbi.nlm.nih.gov/26273900/
- Xu C, Lv J, Lo YM, Cui SW, Hu X, Fan M. Effects of oat β-glucan on endurance exercise and its anti-fatigue properties in trained rats. Carbohydr Polym. 2013;92(2):1159-1165. doi:10.1016/j.carbpol.2012.10.023 https://pubmed.ncbi.nlm.nih.gov/23399141/
Featured image: @johnjewett3 on Instagram
