3 Easy Nutrient Packed Breakfast Ideas

Content by: Tania Flack

best breakfast ideas

If there is one meal of the day that I see people struggling with it’s breakfast. I am always disappointed with our Western fixation on toast and cereal for breakfast not to mention washing it all down with a coffee. Our over consumption of wheat and dairy in this country undoubtedly contributes to the increase in allergies seen in Australia in the last few decades.

What ever happened to a high protein breakfast?

Most commercial breakfast cereals are full of sugar and while that may give you a quick pick-me-up in the morning it doesn’t sustain your energy and people are looking for another quick fix to prop up flagging energy levels by morning tea. This can ultimately lead to wild fluctuations in energy and blood sugar levels throughout the day and ultimately contributes to weight gain and fatigue (read more on common breakfast mistakes & how to fix them).

I always analyse peoples diet’s during a consultation, and this meal is undoubtedly one of the main culprits when it comes to poor diet. Ironically it is the one meal that people are most resistant to change and often they are horrified when I ask them to consider a healthier alternative. “If I can’t have toast and cereal for breakfast what will I eat?” They are always pleasantly surprised at how easy it is to whip up a quick healthy breakfast and often these small changes in diet are the ones that they continue on with over the years which makes a significant impact to long term health.

In other cultures breakfast is a proper balanced meal, not something that you bolt down as you’re running out the door in the morning. The traditional Asian culture often have a quick stir fried breakfast of vegetables and eggs, whereas some European cultures enjoy a selection of bread, cheese and  fish – pickled herring anyone?

So what is a breakfast of champions?

Here’s my top three suggestions to kick start your day, that are quick, tasty and packed with nutrients to keep you going throughout the day and benefit your health


Healthy Scrambled Eggs

This protein packed breakfast is high in nutrients and will keep you full until lunch time. It is ideal for those people who want to lose a few kilos and get rid of the dreaded muffin top.

  1. Chop up a selection of your favourite vegetables, including capsicum, mushrooms, onion, asparagus and zucchini into small pieces to speed cooking time. The more vegetables you have in your diet the better so be generous. I generally do this the night before while I’m cooking dinner and keep in the fridge over night.
  2. In the morning put a small amount on olive oil in a pan and set on a low – medium heat. Add your vegetables and stir occasionally as you are getting ready for work.
  3. When vegetables are cooked through toss in a hand full of baby spinach leaves and once they have started to wilt crack in two fresh eggs – organic and free range are definitely the best.
  4. Stir through until eggs have scrambled, sprinkle with sesame seeds and fresh ground black pepper and enjoy
  5. For another variation of this dish you could add tofu

* Note there is no need to have toast with this breakfast as there are low glycaemic index carbohydrates in the vegetables to provide nutrients and energy.

Split Apple Seed Breakfast

For this delicious recipe I have to thank Lee Nelson and chef Pen Lee of the Spit Apple Retreat in New Zealand. It’s one of my favorites and if you taste it you will know why!

  1. Take1/2 a cup of pepitas, 1/2 a cup of sesame seeds and a whole cup of sunflower seeds and add enough water to cover them. Leave them to soak for at least 30 minutes. I soak them overnight in the fridge.
  2. Drain them and add either 220ml of protein powder drink or nut milk (such as almond milk). Blend until is the consistency of of somewhere between smooth and crunchy peanut butter. This is enough for three breakfasts for two people.
  3. Use a heaped tablespoon of this blend over a bowl of berries, sliced peaches. plums and apple and add a tablespoon full of probiotic yoghurt and dust with cinnamon.

This breakfast is delicious and a fabulous way to start the day. It is high in fibre, nutrients and essential fatty acids. If you would like to find out more about the Split Apple Retreat you can find them at www.splitapple.com

The High Protein Breakfast of Champions

And finally our favourite personal trainer, Guy Lawrence, the co-founder of 180 Nutrition and the king of the super-fast and super-healthy breakfast, comes this power packed  way to start your day.

  1. Take 2 serves of 180 Natural Protein Superfood and add 100ml of water and 100ml of coconut milk.
  2. Add a dollop of probiotic yoghurt
  3. Add a hand full of berries such as blue berries and strawberries and blitz with a stick blender
  4. Drink it as your heading out the door.

The whole process should take you less time that it takes to toast bread in the morning and is guaranteed to help you power through your day, providing you with protein, fibre, valuable nutrients and essential fatty acids to give you the energy you need to get through your day.

You Can Check Out More Fantastic Breakfast Ideas Here.


Tania Flack

Tania Flack is a leading Naturopath who has a special interest in endocrine, reproductive, digestive and metabolic health. She specialises in gut microbiome and DNA testing and designs innovative health care programs to help people achieve optimal health. She believes in an integrated approach to healthcare, including the use of... Read More

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11 Replies to “3 Easy Nutrient Packed Breakfast Ideas”
Sarah Cooke says:

A great read and also very informative!

Vedrana says:

I love 180 and have tested all your ideas about healthy eating and can only say that you guys rock!!!

180nps says:

Thanks Vedrana! Really appreciate it 🙂

justine says:

Is it ok to drink a protein shake before a workout? Cheers.

180nps says:

As in 180 protein? Depending on my workout I usually have some about an hour before, as I never train if I’m hungry or on an empty stomach. Cheers…

Angeline says:

Great Post Guy, I’ll will be printing out and passing on to my clients!! They have no excuses now 🙂

Brendan says:

Great article! Just a quick question, any reason why you would put coconut milk in the The High Protein Breakfast?

180nps says:

Hey Brendan, there are many studies showing the benefits of coconuts and also the fats, as I like to use it as an alternative to diary. You can read my thoughts on diary here and milk here. Hope that helps, Guy

Lyn says:

Another great article, you really are the champions!
Do you have a stockist in Tas, or online sample the way to go?

180nps says:

Hey Lyn, I’d get a sample online & type in your postcode for local stockists here. Cheers, Guy

Kim says:

I love receiving your emails and trying new recipes. Will be having the scrambled eggs one morning for breakfast.

Comments are closed.