Many of my clients find that breakfast is the hardest meal to get right, especially when time is poor. However, I have found that once we can nail breakfast it is much easier to make better choices throughout the day.
I never used to eat breakfast either, often because I was running late, was too tired, felt queasy and I disliked most regular breakfast cereals. However, I would get to about 10.30 am and be ravenous, grabbing anything I could (the sweeter and stodgier the better!), which inevitably made me feel hungry again at lunchtime and the poor choices would continue all day.
It was only during my nutrition studies that I realised how powerful a good breakfast can be and its connection to helping boost mood and energy and maintaining a healthy weight. I found that a little bit of planning the night before ensured I made time for breakfast and took control of my health and started to feel better.
The following recipes take less than 10 minutes to prepare and require minimal ingredients. They all serve 2 people and are easily doubled up to feed a family of 4, or used as leftovers for the following day. They are portable too, so can be grabbed from the fridge to eat once you get to your desk.
Oats are such a versatile food and can help you to stay fuller for longer as it’s a slow-releasing carbohydrate. You can mix and match toppings and fillings to ensure
that you get a good balance of healthy fats, protein and at least one portion of fruit to set you up for the day.
Choose an item from each category and mix all the ingredients thoroughly. Top with your choice of topping, Put in the fridge overnight and it’s ready for you first thing
in the morning!
BASE (80G) oats/quinoa flakes / buckwheat flakes
LIQUID (300ML UNSWEETENED)
almond milk / hemp milk/coconut milk
2 tbsp protein powder / 2 tbsp almond butter /
40g chopped nuts
SEEDS (2 TBSP)
sesame seeds/flaxseed / pumpkin seeds /
1 tsp ground cinnamon / 1 tsp ground ginger
2 handfuls frozen / fresh berries
2 chopped apples/pear/peach/nectarine
4 chopped plums/apricots
Berry Breakfast Smoothie
Smoothies are a great way to easily get nourishment in the mornings. You can prep this one ready to blitz in the morning. It's worth investing in some jars with a good lid for mornings when you want to take it to have at your desk.
Ingredients: (serves 2)
1 small banana
4 tsp of essential seed mix
2 small punnets of blueberries (or other berries)
Juice of 1 lemon
Plus enough water or milk to give an easy-to-drink consistency
1. Place all the ingredients in a blender, add the desired amount of water or milk and blend to make your perfect smoothie.
Dark Chocolate Berry Chia Pudding
Chia seeds are really useful little seeds and are rich in minerals, fibre, and healthy fats that can help boost mood and energy. They make a great breakfast and can also be used to make lovely little dessert pots for when you fancy something sweet after a meal.
Ingredients (serves 2)
300ml coconut/ almond milk
1 ripe banana
2 tbsp almond butter
Large handful of frozen/ fresh berries
2 tsp cacao powder
6 tbsp chia seeds
Mixed seeds to garnish
Extra berries to garnish
1. Place the milk, banana, almond butter, berries and cacao powder into a blender and blend
2. Pour the mixture into 2 glasses / jars and stir 3 tbsp of chia seeds into each. Cover and
3. Garnish with mixed seeds and a few extra berries or eat straight from the fridge
Are you looking for more help and motivation to improve your mood, energy, sleep, and weight? Book a free call with me here