Eating a healthy breakfast will set you up for the day ahead and there’s nothing more annoying when you’re trying to stick to a healthy lifestyle, than unwanted hunger pangs before it’s even 11am!
The problem we all face is that this time of the day is also the most rushed for busy workers and families. Therefore grabbing a healthy option isn’t always easy. Instead we tend to opt for high sugar cereals and non-satisfying fast food options ‘on-the-go’, that not only fill us with unwanted calories, but also create a high in our sugar glucose levels. This is then followed by a sugar low, a reduction in energy and therefore the cycle begins of desiring a high sugar biscuit over an apple before we’ve even reached our mid morning cuppa!
Here are some simple options that can be prepared the night before and taken on the road with you, or whipped up in less than 10 minutes.
By the time your muffin or bread makes that familiar ‘pop’ in the toaster, you’ll eggs will be scrambled instead of your brain! By chopping up other ingredients such as peppers, onions etc., in batches and leaving in the fridge to grab a handful at a time, it makes the whole process much less hassle, leaving you no excuse to not start the day on the right foot.
Give some of these a try and let me know what you think…
Veggie Breakfast Muffin
Wholemeal muffin, 2 eggs scrambled*, grilled tomato (sliced), sprinkle of oregano.
406kcals Protein 19.4g Carbs 26g Fat 24.9g
Turn on the grill and place your sliced tomato and muffin onto a baking tray or ovenproof dish. When the grill is heated place the tray under and grill for a couple of minutes, then turn everything to grill the other side (you can just have cold sliced tomato if you prefer or are trying to save a bit of time). Then pop 2 eggs into a microwave proof jug, add a little black pepper and mix with a fork. Into the microwave they go for a couple of minutes (do them in 30 secs batches to get the eggs just how you like them). Sprinkle with a little oregano and you’re ready to scoff immediately or take it with you!
Wholemeal tortilla wrap, 1 egg boiled mixed with 30g low fat feta, 25g diced red pepper and 50g grilled mushrooms.
397kcals Protein 26.3g Carbs 31.3g Fat 18.3g
Boil your egg to how you like it (or even boil a couple at the start of the week and eat cold), whilst popping your mushrooms under the grill for a couple of minutes. Once they’re ready, lay your wrap on a flat surface and simply fill it with all of the ingredients above. Eat straight away or roll it in greaseproof paper for a nutritional brekkie to eat on-the-go!
Super Filling Muffin
Wholemeal muffin, 1 turkey rasher, poached egg, 50g sautéed spinach.
407kcals Protein 47.4g Carbs 24.5g Fat 13.2g
As above, this time grilling the turkey rashers and muffin. Boil the kettle ready for the spinach. Using a microwave egg poacher cook your egg for the desired time. Whilst everything’s cooking, place the hot water from the kettle into a small bowel and place the spinach in for a couple of minutes. Drain and then pile everything into the muffin. Hey voila another tasty, protein packed breakfast that will keep you going all morning long!
100g low fat Greek yoghurt, 30g organic Granola, 60g blueberries.
221kcals Protein 13.8g Carbs 31.5g Fat 4.3g
Pour the yoghurt into a bowl and pour the blueberries on top followed by the granola. Got guests coming and want to impress with a healthy, yet easy breakfast option? Then use a tall glass and layer the ingredients in smaller quantities so you’re left with 2 layers of everything. What a great way to send them on their way!
100g strawberries, 30g scoop of protein powder, ½ banana, 200ml soya milk, ice cubes
207kcals Protein 22.6g Carbs 20.6g Fat 4.6g
Pop all the ingredients into blender until silky smooth. Place into a glass or a travel flask, either way start to drink as soon as possible, otherwise the ingredients have a tendency to split.
100g of avocado spread (300g low fat cream cheese, 3 small ripe avocados with stone and skin removed, juice of 1 lime, blend together with a little seasoning), rye bread toasted and a sprinkle of chives.
Kcals 191kcals Protein 4.3g Carbs 17.7g Fat 7.6g
Fairly self-explanatory…but for those that need it…Spread the avocado spread onto toasted rye bread and sprinkle with chives.
4 slices of smoked salmon, 2 eggs scrambled* with ½ red onion on a slice of wholemeal toast
415Kcals kcals Protein 29g Carbs 16.8g Fat 27.8g
Whisk 2 eggs and the red onion in a microwavable jug and place in the microwave for 30 sec stints stopping once you have your desired consistency. Once your toast is ready, lay the smoked salmon and place the scrambled eggs on top. This one is probably best eaten whilst you’re stationary and not on-the-go!
2 x eggs*, 50g spinach, 50g mushrooms, ½ red onion, 25g green pepper, 15g low fat feta
275Kcals kcals Protein 20.5g Carbs 2.9g Fat 20.75g
Heat a non-stick pan with a couple of sprays of low calorie olive oil spray. Meanwhile, whisk the eggs in a jug with a little seasoning. Once the pan is heated cook the chopped red onions and green pepper for a couple of minutes, then add the eggs and leave to cook for a minute or so. Once it’s cooked on one side, add the spinach and feta and fold the omelet in half. Flip a few times to ensure it’s browning on the outside and lay onto a plate.
This omelet is ideal for lunch or as part of a low calorie dinner with a nice healthy side salad.
*To reduce fat content of these breakfasts then use just the egg white. Egg whites have 0g fat and 16kcals, compared to the yolk, which has 5g fat and 54kcals. Although bear in mind that although the yolk contains most of the fat it also contains almost all of the vitamins, minerals and essential omega 3.