What is on your plate this morning?
A healthy breakfast is an important meal of the day that can help you start your day off right with the right nutrients and energy. Here are some key components of a healthy breakfast:
- Whole grains: Choose whole grain bread, cereal, or oatmeal to provide fibre and complex carbohydrates that can help keep you full and energized throughout the morning.
- Protein: Include a source of protein such as eggs, Greek yogurt, or nut butter to help regulate blood sugar levels and promote feelings of fullness.
- Fruits and vegetables: Incorporate fruits and vegetables into your breakfast, such as berries, bananas, or spinach. They are rich in vitamins, minerals, and fiber that help support your overall health.
- Healthy fats: Choose foods that contain healthy fats such as avocados, nuts, and seeds. Healthy fats help support brain function and can also help keep you full.
Some examples of healthy breakfast options include:
- Greek yogurt with berries and almonds
- Oatmeal with sliced banana and walnuts
- Whole grain toast with avocado and egg
- Smoothie bowl with spinach, berries, and almond butter
- Veggie omelet with whole grain toast
It's important to note that a healthy breakfast should be personalized to meet your individual needs and preferences. Speak with a registered dietitian or healthcare provider if you need help creating a healthy breakfast plan that works for you.
A few breakfasts to spice up your morning! Low calorie and high protein.
Have a go and let me know how you get on.
Here are some ingredients that are handy to have for your breakfasts (and these can sometimes be handy for snacks too):
Milk or a milk alternative- eg. almond, coconut milk, oat, rice milk
Eggs - ideally free-range and organic
Jumbo / porridge oats
Yoghurt - preferably fat free greek yogurt (a good protein source)
Raw, unsalted nuts (almonds, hazelnuts, pecans, brazils, walnuts, cashews) and seeds (sunflower, pumpkin, flaxseeds, hemp, sesame). Keep these in an airtight container in the fridge to protect their essential oils - but need to watch the consumption of these!
Nut butters - mixed nut butter, almond butter, peanut butter,
Fruit such as berries or apples. Frozen fruit can also be used - berries freeze well and can be bought from major supermarkets (I always have some frozen fruit in my freezer).
Protein powder - you can get these in a variety of flavours and I can source these for you if needed.
NB: Please choose the oil that you prefer within the recipes and use minimal amounts.
Apple Cinnamon Porridge
Made with rolled oats, apples and cinnamon and ready in 10 minutes, this apple cinnamon oatmeal is perfect for weekday mornings.
- 1/2 cup rolled oats
- 1 cup milk
- 1/2 cup water
- 1 medium red apple, diced
- 1/4 teaspoon cinnamon
1. Add all of the ingredients to a pot, stir to combine and bring to a gentle boil.
2. Once boiling, reduce to a simmer and continue to cook, stirring frequently, until oats and apples are tender, roughly 5-6 minutes.
3. Once cooked, transfer to a bowl and top with an additional splash of milk (and a drizzle of maple syrup!).
Greek Yogurt Breakfast Bowls
These Greek Yogurt Breakfast Bowls are the perfect start to the day. You can fill it with greek yogurt, which is high in protein and top it with your favorite healthy carbs and superfoods, which gives you an energy boost. Play around with the portion sizes to suit your calorie balance.
Fat Free Greek Yogurt Breakfast Bowls with Toppings Ideas:
Dark Chocolate Orange:
Greek Yogurt + Fresh Orange + Sprinkle of Dark Chocolate + 1 heaped tbsp Pistachios
Pina Colada:
Greek Yogurt + Fresh Pineapple + Sprinkle of Toasted Coconut + 1 heaped tbsp Hazelnuts
Blueberry Superpower:
Greek Yogurt + 1/2 cup Fresh Blueberries + 2 tbsp Granola + 1 tbsp Honey
Strawberry Kiwi:
Greek Yogurt + 1/2 cup Fresh Strawberries + 1/2 cup Kiwi Fruit
Banana Pancakes
Gluten-free banana pancakes you can whip up in just 10 minutes! Scatter with pecans and raspberries to enjoy a low-calorie (but still indulgent) breakfast.
Ingredients
- 1 large banana
- 2 medium eggs beaten
- pinch of baking powder
- splash of vanilla extract
- 1 tsp oil
- 25g pecans roughly chopped - optional
- 125g raspberries - optional
Method
- STEP 1
In a bowl, mash 1 large banana with a fork until it resembles a thick purée.
- STEP 2
Stir in 2 beaten eggs, a pinch of baking powder (gluten-free if coeliac) and a splash of vanilla extract.
- STEP 3
Heat a large non-stick frying pan or pancake pan over a medium heat and brush with ½ tsp oil.
- STEP 4
Using half the batter, spoon two pancakes into the pan, cook for 1-2 mins each side, then tip onto a plate. Repeat the process with another ½ tsp oil and the remaining batter.
- STEP 5
Top the pancakes with 25g roughly chopped pecans and 125g raspberries.
| Highlight | Nutrient | Unit |
|---|---|---|
| low in | kcal | 243 |
| fat | 15g | |
| saturates | 2g | |
| carbs | 15g | |
| sugars | 14g | |
| fibre | 4g | |
| protein | 9g | |
| salt | 0.3g |
Cherry 
and Almond 
Pancakes 
RECIPE FOR PANCAKES 
beaten
(you honestly can’t taste it in these ones it’s there to bulk it out) essence or you can use fresh - these are added once the pancake mix is in the pan (see below). or can use fresh of course
sprinkles
Kale, tomato & poached egg on toast
There's no tastier way to eat kale than smothered in a runny yolk and scattered with feta cheese. This veggie, low-calorie breakfast has it all!
| Highlight | Nutrient | Unit |
|---|---|---|
| low in | kcal | 251 |
| fat | 12g | |
| saturates | 3g | |
| carbs | 18g | |
| sugars | 2g | |
| fibre | 3g | |
| protein | 15g | |
| salt | 0.8g |
Ingredients
- 2 tsp oil
- 100g ready chopped kale
- 1 garlic clove crushed
- ½ tsp chilli flakes
- 2 large eggs
- 2 slices multigrain bread
- 50g cherry tomatoes, halved
- 15g feta, crumbled
Method
- STEP 1
Bring a large pan of water to the boil. Heat the oil in a frying pan over a medium heat and add the kale, garlic and chilli flakes. Cook, stirring occasionally, for 4 mins until the kale begins to crisp and wilt to half its size. Set aside.
- STEP 2
Adjust the heat so the water is at a rolling boil, then poach your eggs for 2 mins. Meanwhile, toast the bread.
- STEP 3
Remove the poached eggs with a slotted spoon and top each piece of toast with half the kale, an egg, the cherry tomatoes and feta.
Ham, mushroom & spinach frittata
Try a filling frittata that's low in calories and guaranteed to keep you going until lunch. Save half in the fridge overnight if you're cooking for one.
Ingredients
- 1 tsp oil
- 80g mushrooms sliced
- 50g ham , diced
- 80g bag spinach
- 4 medium eggs, beaten
- 1 tbsp grated cheddar
Method
- STEP 1
Heat the grill to its highest setting. Heat the oil in an ovenproof frying pan over a medium-high heat. Tip in the mushrooms and fry for 2 mins until mostly softened. Stir in the ham and spinach, and cook for 1 min more until the spinach has wilted. Season well with black pepper and a pinch of salt.
- STEP 2
Reduce the heat and pour over the eggs. Cook undisturbed for 3 mins until the eggs are mostly set. Sprinkle over the cheese and put under the grill for 2 mins. Serve hot or cold.
| Highlight | Nutrient | Unit |
|---|---|---|
| low in | kcal | 226 |
| fat | 15g | |
| saturates | 5g | |
| carbs | 0g | |
| sugars | 0g | |
| fibre | 1g | |
| protein | 22g | |
| salt | 1.1g |
Mushroom brunch
You only need mushrooms, eggs, kale and garlic to cook this tasty one-pan brunch. It's comforting yet healthy, low-calorie and gluten-free too.
Ingredients
- 250g mushrooms
- 1 garlic clove
- 1 tbsp olive oil (or 1 cal spray)
- 160g bag kale
- 4 eggs
Method
- STEP 1
Slice the mushrooms and crush the garlic clove. Heat the olive oil in a large non-stick frying pan then fry the garlic over a low heat for 1 min. Add the mushrooms and cook until soft. Then, add the kale. If the kale won’t all fit in the pan, add half and stir until wilted, then add the rest. Once all the kale is wilted, season.
- STEP 2
Now crack in the eggs and keep them cooking gently for 2-3 mins. Then, cover with the lid to for a further 2-3 mins or until the eggs are cooked to your liking. Serve with bread.
Breakfast burrito
Make a nutritious cocoon for breakfast ingredients with a wholemeal wrap. I’ve included protein-rich eggs and avocado to add good fats to this burrito.
Ingredients
- 1 tsp chipotle paste
- 1 egg
- 1 tsp rapeseed oil
- 50g kale
- 7 cherry tomatoes, halved
- ½ small avocado sliced
- 1 wholemeal tortilla wrap , warmed
Method
- STEP 1
Whisk the chipotle paste with the egg and some seasoning in a jug. Heat the oil in a large frying pan, add the kale and tomatoes.
- STEP 2
Cook until the kale is wilted and the tomatoes have softened, then push everything to the side of the pan. Pour the beaten egg into the cleared half of the pan and scramble. Layer everything into the centre of your wrap, topping with the avocado, then wrap up and eat immediately.
Nutrition: Per wrap Nutrient Unit kcal 366 fat 21g saturates 4g carbs 26g sugars 4g fibre 5g protein 16g salt 0.9g
Baked eggs with spinach & tomato
A rustic dish with a delicious combination of flavours and just four ingredients, try whipping it up for brunch.
Ingredients
- 100g bag spinach
- 400g can chopped tomatoes
- 1 tsp chilli flakes
- 4 eggs
Method
- STEP 1
Heat oven to 200C/180C fan/gas 6. Put the spinach into a colander, then pour over a kettle of boiling water to wilt the leaves. Squeeze out excess water and divide between 4 small ovenproof dishes.
- STEP 2
Mix the tomatoes with the chilli flakes and some seasoning, then add to the dishes with the spinach. Make a small well in the centre of each and crack in an egg. Bake for 12-15 mins or more depending on how you like your eggs. Serve with crusty bread, if you like.
Nutrition: per serving Highlight Nutrient Unit kcal 114 fat 7g saturates 2g carbs 3g sugars 2g fibre 2g protein 9g low in salt 0.43g
Additional ideas:
Easy Eggs
* Boiled or poached eggs
Boil or poach 1-2 eggs and have with oat cakes. Spread your oatcakes with nut butter, hummus, pesto (very good with eggs), or a non-hydrogenated spread.
* Scrambled eggs
Beat 2 eggs with a of your milk choice. Heat a little extra virgin olive oil - don't allow this to smoke. Cook the eggs to the consistency you prefer and serve with oat cakes / rice cakes or other breads or crackers. This can be garnished with fresh herbs such as dill, chives or parsley.
* Scrambled eggs and smoked salmon
Make the scrambled eggs as above and add some pieces of smoked salmon when the eggs are nearly cooked. Serve with chopped dill and black pepper.
- For those mornings when you fancy something extra with your eggs, grill or steam some tomatoes, or steam any other vegetable. It takes a few minutes and is a great way to add additional colour and flavour to your plate. Try broccoli, asparagus, spinach, mange tout etc.
Bacon, Sundried Tomato and Courgette Frittata
A wonderful option served hot or cold. If you pour the mixture into a tray bake tin you can cut it into squares and take a portion with you to work for lunch as well.
Serves 4
8 slices of streaky bacon, cut into dice
2 medium courgettes, grated
6 sundried tomatoes, chopped
100g, lactose free cheese or soy cheese (can omit)
6 large eggs, lightly beaten
6 cherry tomatoes, halved
Pinch of cayenne pepper
Salt and freshly ground black pepper
- Preheat the oven to 180C, gas mark 4. Grease an 20cm / 8inch cake tin or small traybake and line with greaseproof baking parchment.
- Cook the bacon in a frying pan until crispy. Remove from the heat and drain.
- Combine the bacon, courgette, sundried tomatoes, cheese and eggs in a large bowl. Season with salt and pepper and cayenne. Pour into the baking dish, top with the cherry tomatoes and bake for 20 to 25 minutes, until firm and golden brown.
- Remove from the oven and let stand for 5 minutes before slicing
Oats
* Home-made Muesli
Make a large quantity of the below and store in an airtight container for a quick, delicious and economical muesli. It is vital to include lots of nuts/seeds to keep it high in protein.
- Jumbo porridge oats - use this as your base and add other flakes if desired such as buckwheat, millet, rice, quinoa or amaranth
- Mixed nuts. E.g. flaked almonds, chopped hazelnuts, pecans, brazils, walnuts, flaked coconut, etc.
- Mixed seeds. E.g. sunflower, pumpkin, flaxseeds, hemp, sesame
- Dried fruit (if allowed). E.g. raisins, currants, sultanas, apricots etc.
Method:
Combine all of the above and store in an airtight container. To serve place in a bowl and add milk or yoghurt from your staples. Top with fresh fruit if desired such as berries. Can be soaked overnight for easier digestion.
* Quick and Easy Porridge
Serves 1
- 2 x tablespoons of jumbo porridge oats
- 50ml of water
- 1 x tablespoon of nuts or seed mix