A healthy breakfast sets the tone for the rest of the day and leaves you energized and satiated all morning. Here are my favorite breakfast options I have most days of the week.
More commonly found in Europe than here in the U.S., muesli is a perfect mix of goodness that fills you up without leaving you feeling heavy. This rolled oats mix is perfect for busier mornings and will keep you full without feeling overstuffed or heavy.
Here is my easy homemade muesli recipe which has less calories and sugar than most granolas. It can also be the night before as “overnight oats" if you’re one of those people who never has time in the morning to make breakfast. But it’s especially good after soaking for just five minutes. Let me know how you like it.
1/3 cup rolled oats
1/2 cup milk of choice (almond, coconut, dairy etc.)
1/2 tsp ground cinnamon
1 tbsp chopped almonds
1 tbsp dried fruit (chopped turkish apricots, raisins, blueberries etc.)
1 tbsp vanilla protein powder (optional)
1 tsp chia seeds
1 packet stevia or 1 tsp honey or maple syrup
Simply mix all ingredients together except for chia seeds.
Top muesli with chia seeds and fresh seasonal fruit.
Let muesli sit for 5 to 10 minutes until oats soften. Can also place in a mason jar overnight for overnight oats.
A few times a week I have a protein and fat breakfast. This meal is perfect if your goal is fat loss as it stabilizes your blood sugar, and its high protein content promotes a healthy metabolism. It is loaded with vegetables and protein for fiber, micronutrients and improved energy and mental clarity.
Healthy sources of starchy carbohydrates (i.e. oats, rice, quinoa, and sweet potatoes) are the body’s primary source of energy and best tolerated around exercise. It’s important to rotate foods to avoid developing food intolerances.
This scramble can also be made the night before, just be sure to let the eggs fully cool before covering and refrigerating.
Power Scramble Recipe
1 whole egg and 4 whites
1 tsp coconut oil for cooking
optional seasonings: turmeric, cayenne, onion powder, oregano
1 cup spinach
1/2 cup zucchini, diced
1/2 cup mushrooms, diced
1/4 avocado, sliced to serve
1/2 cup of fresh cut fruit like mixed berries or grapefruit to serve
Heat a non-stick pan over medium heat with 1 tsp coconut oil.
Whisk together eggs with seasonings in a small bowl until blended and set aside.
Add vegetables to pan with 1 Tbs water and cook until soft.
Pour egg mixture into pan. As eggs begin to set, gently pull them away from pan with a rubber spatula. Cook until no visible liquid egg remains.
Serve with avocado and fresh fruit.
Berry Protein Smoothie and Almond Toast
When you want the best of both worlds: a refreshing tart smoothie and a slice of warm sweet toast. This is your perfect combination.
Berry Protein Smoothie
1 cup non-dairy milk (almond, coconut, cashew)
1 scoop vanilla protein powder
1/2 cup mixed berries, frozen
1/2 banana, frozen in slices
1/2 tsp ground cinnamon
1 slice Ezekiel toast
1 Tbs almond butter
optional: dash of sea salt and cinnamon