I come across many clients who find it difficult to eat breakfast first thing or struggle with finding healthy recipe ideas. This leads to people more often that not, skipping out this vital meal. Can you also relate to this?
Breakfast is said to be one of the most important meals of the day as it:
- Kick starts our metabolism helping to burn more calories throughout the day
- Gives us the fuel to go about our daily activities
- Increases productivity and focus from the energy provided from food
- Studies have linked eating breakfast to ‘good health’ such as lowering cholesterol, increasing memory and concentration levels and lowering the chances of heart disease, diabetes and obesity.
Therefore it is important that we focus on ensuring we the start the day right with a good balanced breakfast, to set us up for the day ahead.
Here I have put together some simple recipes for you to try out this week.
- 40g – 60g Porridge Oats
- 200ml Almond Milk
- Scoop of Protein Powder (optional)
- 2 Tablespoons of Greek Yoghurt
- Squeeze of Honey
- Handful of Berries
In a container or small plastic tub, place all of the ingredients, following the order above and mix together. Place in the fridge overnight to set, add more almond milk or water in the morning if the consistency is too thick.
A fantastic alternative to porridge! I have had many people try this recipe and love it, even though they have admitted they aren’t a fan of porridge oats.
TOP TIP – this can be heated up in the morning if you wish to eat this warm, around 1 – 2 minutes (in 30 second bursts) in the microwave!
BOILED/SCRAMBLED EGGS, SMOKED SALMON, ASPARAGUS
- 2 Large Eggs
- 40 – 50g Smoked Salmon
- Bunch of Asparagus
Boil 2 large eggs and the asparagus the night prior, or scramble eggs in the microwave at work and serve with the smoked salmon.
This meal is a great low carb option, but also high in protein and good fats. A breakfast like this is perfect to leave you feeling full and energised for the whole morning.
TOP TIP – asparagus can be substituted for spinach, cucumber and or/avocado. Don’t be afraid to take a meal like this into the office because it’s not your standard cereal or toast. You will feel more satisfied and may even get a few jealous looks!
- Scoop of Whey Protein Powder
- 100g Greek Yoghurt
- 250ml Almond Milk
- 100g Frozen Mango
- 100g Frozen Strawberries
- Handful of Ice
Throw all of the ingredients in a nutri-bullet and blend until a smooth consistency. Perfect for those that aren’t a fan of big breakfasts and can be had throughout the morning at your desk. The ice adds such a thick texture that it can sometimes be spooned out of a bowl. Perfect for a warm summers morning!
TOP TIP – mix up the fruit you add in or add in a bit of spinach for additional vitamins and minerals goodness!
PEANUT BUTTER & BANANA RICE CAKES/BAGEL
- 3 Rice Cakes or 1 Wholemeal Bagel
- 1 Tablespoon Peanut Butter
- 1/2 Banana
Spread the peanut butter over the toasted bagel or rice cakes and chop the banana to place on top. This can be wrapped in cling film or foil and eaten whilst on the good.
A fantastic balance of carbohydrates from the bagel/rice cakes and banana and proteins and fats from the peanut butter.
TOP TIP – all of these items can be stored at work so no excuses! If you don’t have time to make them at home then these can be made at your desk or in the work kitchen first thing.
- 2 – 3 Eggs
- Fillings of Choice – Mushrooms, Peppers, Spinach
Ever thought of making an omelette and reheating it in the microwave, or eating it cold? Then it is possible and should be tried!
Another great low-carb option full of healthy fats and protein.
TOP TIP – Feta cheese is a great substitute for cheddar and adds such a rich flavour!
Give these recipes a go next week and start your day in a healthier way!
Tag me on Facebook or Instagram @cleancoachkatie if you give any of these a try.
Clean Coach Katie