Lynda: What does one eat to break the night time fast? This question instills much angst in many people. Fast paced morning routines of exercise, family antics, meditation or early work starts often see us short of time. This leads to many people eating the same things every day, grabbing poor quality, processed convenience meals or going without breakfast altogether and hitting 11am, ravenous and ready to sink the gnashes into a muffin and sugar infused coffee or energy drink.
Setting the day up well with a balanced, wholesome breakfast is imperative for many reasons. Check out my article on why breakfast is crucial to optimum health here: 4 Biggest & Most Common Breakfast Mistakes You Really Need to Avoid.
My KEY principles to live by when selecting your breakfast meal are;
- Keep it Super Simple
- Use Leftovers
- Prepare in advance
- Have at least three breakfast meals in mind that you can rotate
- Use a basic formula for making better choices when eating out
Below are the quick and healthy recipes I enjoy that ensure I make better decisions, feel energetic and stay on top of my game throughout the day.
Make double the amount for dinner and consume the leftovers for breakfast. Here are a few of my favourites; Curried lamb casserole, meat loaf or left over roast chicken thrown together with salad, avocado and a lashing of olive or macadamia oil.
Stu – Try to break the mindset/imagery of conventional breakfasts as they are usually devoid of nutrients and loaded with sugar. It’s quite acceptable to eat a ‘dinner’ for breakfast, it will offer much more nourishment that cornflakes or toast ever could.
2. Prepare in Advance
Make your breakfast meals a day or two before. Good examples of these are quiches, tarts, puddings, mousses, home-made protein bars. My personal faves are Dateless Protein Balls and Creamy Brekky Mousse.
3. Eating Out
I have the following, well rounded formula in my head when eating out. Aim for a palm portion of protein (your palm), vegetables, 1-2 tbsp of healthy fats. For example your protein may be poached eggs, bacon or a fillet of fish with vegetable(s) such as spinach, asparagus, sautéed cabbage, kale and healthy fats such as avocado, seeds, nuts and olive oil. I avoid bread and often ask for an extra serving of olive oil if the veg look a little lacking.
Stu – Check out the ‘sides’ column on your local cafe menu. I use this to build my own breakfast avoiding the usual suspects (toast, hash browns etc.) along the way.
There is no better way to get an injection of nutrients first thing in the morning then with a smoothie. While I love food in its whole form I do recognise the need for “natural and clean” protein blends. Especially for those busy days where fast and nutritious is what the body and mind is calling for. Smoothies are also perfect for those that simply want to shed “those” extra kilos or those transitioning from an unhealthy diet to one that is cleaner and rewarding. My favourite superfood, protein blend is 180 Nutrition. Below I share with you my top 3 smoothie blends. They are ridiculously tasty, nourishing and simple to make. All one needs is a blender or shaker (hand held or stationary).
I guarantee if you commit two short weeks to thinking ahead and preparing well you will find yourself starting most days with vigour, enthusiasm and darn it, you might just feel bloody great about yourself, the day that is before you and life in general…
Enticing isn’t it? Well I believe you are worth this small commitment to yourself don’t you?