My top 3 healthy breakfast recommendations!
Breakfast is a game changer. Seriously. It can set you up for the day, make you feel more energised and awake and also act as a potential mood enhancer if you got up on the wrong side of the bed!
Below are quick, cheap and easy breakfasts to prepare which are nutritious and delicious! Each contains a good split of macronutrients (carbohydrates, protein and fats) and micronutrients (vitamins) to contribute towards a healthy balanced diet and support overall immunity. All 3 recipes can be consumed before (60-90 minutes) or after a workout.
Greek yogurt, banana berry bowl with crushed seeds & nuts
This literally takes just a few minutes to prepare! It’s filling, high in protein and very delicious. Literally just throw the ingredients into a bowl and enjoy!
Prep time: 2 mins
You’ll just need:
0% fat Greek yogurt - I recommend the ‘FAGE’ brand which comes in a small 150g tub (3-4 large tablespoons.) It tastes deliciously creamy, is guilt free, and naturally high in protein.
Mixed berries -Strawberries, blueberries, blackberries, raspberries are all high in fibre and healthy options. Include a handful of your favourite kind!
Banana – Great source of energy and muscle food. Bananas also help to lower blood pressure and are full of fibre to support healthy digestion.
Mixed nuts – Feel free to include a small handful of protein rich unsalted nuts. I like to crush mine on. Almonds, walnuts, cashews etc will all contribute towards healthy brain function and also provide the body with energy.
Seeds - I personally recommend flaxseed, sunflower, pumpkin or chia seeds. Seeds are small but mighty, and packed full of healthy fats and nutrients.
Protein powder – This is an optional addition. I love to sprinkle a half or full scoop of plant-based protein on my yogurt and berry bowl. My favourite with this breakfast option is vanilla. It is also an easy and effective way to increase your overall daily intake. Protein helps dull hunger and supports muscle growth and recovery. It also makes the mixture rich and creamy, like you’re eating something really naughty!
Fresh fruit and protein smoothie
This is my personal all-time favourite breakfast. In fact, I drink 1-2 per day! It takes less than 2-3 minutes to prepare and is so good for you. You can mix up the ingredients all the time to make it to your liking and get in a good variety of micronutrients. You can even prepare it in advance, then grab & go. If you struggle to get in your 5-a-day recommended fruit & vegetable intake, it’s a really effective way to get them in one go! If you don’t have a blender, I highly recommend investing in one. I use the Nutribullet and love it. Just throw everything in, blend and enjoy!
Prep time: 3 mins
You’ll just need:
Protein powder - I recommend vanilla, salted caramel or even unflavoured.
0% fat Greek yogurt - 1-2 heaped tablespoons will increase the overall levels of protein. This will keep you feeling fuller for longer throughout the morning.
Mixed berries – Fresh or frozen work. Frozen berries are just as good nutrient wise, and don’t go off as quickly. They also work out cheaper if cost is a factor. Frozen berries also add a nice chill (temperature!) to the mixture. I add in strawberries and blueberries to give my smoothies a nice plum colour!
Spinach/kale – Increase your iron levels and combat fatigue, by throwing in a handful of greens. Spinach has so many health benefits, including making you feel fuller for longer.
Banana – Again, a great source of energy!
Nut butter – Consider adding 1-2 tablespoons of peanut or almond butter. Both act as great sources of protein and energy. Just stick to 1-2 tablespoons as nut butter can be calorific.
Sunflower seeds or chia seeds – Seeds are a quick and easy way to work in healthy fats and proteins and contribute to overall immunity.
Oat milk – This is an optional addition. Oat milk can help add a rich and creamy consistency to the smoothie.
Oats – This is an optional addition. Consider adding oats (unless you’re not a fan of oats, then leave out… however you won’t even taste them once blended!) to provide you with a source of slow release energy throughout the morning, before or after a workout.
If you are a fan of chocolate, I highly recommend this as an alternative smoothie recipe: 1 scoop chocolate protein powder, 1 banana, chia seeds, 1 tablespoon peanut butter and oat milk. It’s so good, it actually tastes like a chocolate milkshake, but without the added calories!
Power porridge
I have been enjoying this for breakfast for as long as I can remember. It’s cheap, quick, easy, filling and just so delicious! I literally make mine in the microwave (takes 2 minutes) or if you’re not in a rush, you can boil it over a stove. I know some people are not a fan of oats, or prefer a carb free or cold breakfast, but if you are an oat lover (like me!) enjoy this warm and delicious breakfast option. Note - If you are weight training, this is a great breakfast option to have 60-90 minutes prior to a workout, as it is a great source of energy to fuel your muscles.
Prep time: 4-5 mins
You’ll just need:
Oats – Naturally high in fibre, oats help to support healthy digestion.
Protein powder - I recommend half or 1 scoop of vanilla, salted caramel or even unflavoured.
Oat milk – Oat milk can help add a rich and creamy consistency to the porridge. I personally recommend oat milk over almond milk, as it is more environmentally friendly and better for you nutrient wise.
Banana – Bananas are high in fibre so will improve digestion. They also add a natural sweetness to the mixture, without needing to add a refined source of sugar, like honey for example.
Nut butter – Include 1-2 tablespoons of peanut or almond butter as a source of protein.
Cinnamon – This is an optional addition. For those cinnamon lovers out there (me included!) enjoy the rich flavour this adds. Cinnamon has also been found to help lower cholesterol and blood pressure.
If you are interested in more breakfast, lunch or dinner options, or looking to switch up your snacks, get in touch. I’d love to help you look & feel your best, without needing to skip meals or just eat the basics. Food is there to be enjoyed, so let’s get you started today and get you eating the right way! (Note - Stay tuned for my upcoming blog on best foods to eat before and after exercising, to optimise your workouts.)
