They say breakfast I the most important meal of the day. While that is not really true, I do find a good healthy breakfast can help keep you full right up until lunch time, give you lots of energy and stop you snacking on rubbish throughout the day. That being said I find a lot of clients struggle for ideas beyond sugar filled cereals or toast. So I have compiled this list of breakfast ideas along with ingredients and cooking methods to help you start your day with a tasty, filling and nutrient dense meal.
Egg muffins
These are great if you are in a hurry. You can make a batch of 12 and store them in the fridge for 3-4 days. You will need a muffin tin or moulds.
Ingredients (makes 12)
9 eggs
bacon lardons 150 gram
cherry tomatoes 150 gram
cheddar cheese 30 grams
butter
note: you can add any other ingredients you like
Method
-heat pan and fry bacon
-Mix eggs in large bowl
-chop tomatoes and cheese into small cubes
-Grease tin with small amount of butter to prevent sticking
-divide bacon, tomatoes’ and cheese evenly into the 12 individual moulds
-spoon eggs over until full
-place into oven at 180 degrees until golden brown or fully cooked (around 20 mins)
-allow to cool and run around top edge with knife to allow for easy removal from tray
-store in fridge for up to 4 days heat for 2 minutes in microwave before eating or can be eaten cold either.
Per muffin:
Calories= 90
Protein= 8 grams
Carbohydrates= 1 grams
Fats= 6 grams
Poached eggs, avocado and wholemeal bread
Ingredients
3 eggs
1/4 avocado
1 slice wholemeal bread
Method
-mash avocado and spread on bread.
-Bring water to simmer and crack eggs in to poach.
-remove when cooked to liking and serve.
Calories= 361
Protein= 24 grams
Carbohydrates= 18 grams
Fats= 20 grams
Protein pancakes
Ingredients
1 egg
20 grams oats
1/2 banana
1/2 scoop chocolate/vanilla protein powder
1 teaspoon baking powder
1/2 cup raspberries
1/2 cup blueberries
50 grams greek yoghurt
1 teaspoon coconut oil
Method
-Blitz oats in blender until powder
-mix egg, banana, protein powder, baking soda and oats together until batter is formed
-heat oil in pan on medium to low heat
-pour in batter in desired amounts and flip when bubbles begin to appear on top.
-cook on other for further 2 minutes or until browned.
-stack on plate
-heat berries in pan, then mash into compote and pour over.
-place yoghurt on top and enjoy.
Calories= 301
Protein= 26 grams
Carbohydrates= 29 grams
Fats=9 grams
Omelette
Ingredients
3 eggs
30 grams cheese
6 cherry tomatoes
50 grams chicken breast
10 leaves spinach
1 teaspoon oil.
Method
-chop ingredients
-crack the eggs into a bowl and mix well.
-mix ingredients into eggs
-heat oil in pan on medium heat
-pour mixture into pan until cooked through
Note: you can use any meat, veg you have leftover or in the fridge.
Calories= 418
Protein= 41 grams
Carbohydrates= 7 grams
Fats= 26 grams
Protein oats
Ingredients
40 grams rolled oats
150 ml milk
1 scoop protein powder (any flavour)
1/2 cup raspberries
1/2 cup blueberries
Method
-Mix oats, milk and a pinch of salt in a bowl.
-microwave for 2 minute
-remove and leave to cool for a further 2 minutes
-stir in protein powder until well mixed
-add berries as topping
Calories= 341
Protein= 31 grams
Carbohydrates= 39 grams
Fats= 6 grams
Now you have 5 easy to make, healthy breakfasts to keep you going right up to lunch time.
Any questions just leave a message below and I will get back to you.