A Nutritionist’s Favourite Breakfast Options

Starting your day with a good breakfast is a huge part of the health equation.

Eating a wholesome breakfast kick starts your digestion, metabolism and feeds your body the necessary vitamins and minerals it needs to function at an optimum level!

Skipping meals also signals to the brain that the body is ‘starving’ which can trigger certain stress hormones to be released (such as cortisol) which creates all kinds of hormonal and digestion havoc! Protein and fat are essential at this time to ensure blood sugar stabilisation.

My Top Breakfast Options:

  1. Power Protein Shake
  2. 200g Greek style yoghurt/Coconut yoghurt with berries and cinnamon + 1 serving protein powder or LSA mix + almond butter. Sprinkle top with stevia/raw honey.  Freeze for homemade froyo.
  3. 1/3 cup oats/quinoa flake porridge (oatmeal) with 1 protein serving such as:
  • 2 tbsp. Greek yoghurt
  • 1 tbsp. nut butter
  • 2 tbsp. LSA mix
  • 1 serving Protein Powder
  • 1/4 cup nuts and seeds

4. 2 egg omelet (or 3 egg whites) with lots of greens + 1/4 avo on gluten free grain-quinoa, sweet potato, pumpkin or flaxseed crackers or 1x spelt/rye toast (they have less gluten)

5. Sweet omelet: 2 eggs, tbsp. Greek yoghurt, tbsp.. Ground flaxseed, cinnamon, frozen berries, 1/2 banana. Mix well. Fry in coconut oil

6. 1 or 2 boiled/poached eggs with sautéed spinach, onion, zucchini, tomatoes (whatever veggies you prefer), drizzle of lemon + 1/4 avocado with 1x starch e.g.: flaxseed crackers/sweet potato or 1x fruit. E.g. berries. I love to roll my boiled eggs in spices- turmeric, dukka, zatar.

7. Ezekial toast with 3 tbsp. cottage cheese/ricotta + piece of smoked salmon+ 1/4 avo and sliced tomatoes.

8. Sweet cottage cheese: Ezekial toast with 3-4 tbsp. cottage cheese/ricotta, drizzle honey and cinnamon.

9. Baked Mountain Bread Parcels with cottage cheese, pesto and tomatoes

10. Spinach Bread with 1-2 boiled eggs rolled in spice of choice + side of avocado + sliced tomatoes + fresh rocket

11. Pan-fried mushrooms in coconut oil and thyme with goat’s cheese and herbs.

12. Zucchini, mint and ricotta fritters.

13. Shakshua/Baked eggs

14. Baked cinnamon sweet potato ( baked in coconut oil and cinnamon in oven) with 1-2 boiled eggs and avocado

15. Egg white crepes

16. Homemade sugar- free granola with 2-3 tbsp greek yoghurt/coconut yoghurt + sprinkle of chia seeds

17. Smashed avocado with goats cheese and tomato on toast:  1/2 avo smashed with lemon juice, Himalayan salt, missed seeds + sprinkle of goats cheese and sliced tomatoes

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  • Jenni

    Hi, I was wondering why you don’t drink soy milk? Is it bad for you, and is tofu okay?

    • Kate

      There was a hormone found in soy milk that messes up our hormones and causes an imbalance 🙁 Hope that helped!

  • Nicky

    Hi Jess, great list thanks for all these healthy options! I visit your website regularly and really enjoy your articles.
    I, much like you, cannot resist a morning coffee but I am trying to cut out dairy. What sort of milk do you use in your coffee – or do you have it milk free? I don’t drink soy, and almond/coconut milk tend to taste a little funky in coffee. Any suggestions?

    • I would go for full fat milk when getting a takeaway- avoid soy

      So grateful for your support

  • Annie

    Hi Jess, just referring to the question above is it better to get full cream milk over skim milk? I’ve always ordered skim when getting my one coffee a day. But I’ve heard it better to have full cream. Thank you in advance 🙂

  • fariha

    Hi Jessica,

    First of all i love your website. i regularly check it for food ideas.
    i was wondering, is it better to pick full cream milk over fat free or low-fat milk? i’ve heard a lot of people say there’s more sugars in low fat milk.

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