Breakfast is one of the most challenging meals to keep on track because we are often rushed for time in the mornings.
Breakfast doesn’t have to be traditional western foods like toast or cereal. Think outside the box and try to look at breakfast as just another meal of the day. That said, I know its hard to stomach chicken and vegetables at 6am, so here’s 6 of my go to breakfasts that I either prepare ahead of time or when I wake up in less than 10 minutes.
They are all Gluten Free.
Smoothies are one of the EASIEST meals to prepare get in a balance of protein – fat – carbs that are nutrient dense.
My go to green smoothie in the morning is :
1 large handful of baby spinach
1 pear or banana (about 30g carbs)
1 heaped tablespoon vanilla protein (about 13g protein)
10g fat from coconut cream or 1/4 avocado.
The variety of smoothies is endless. Heres a list of 36 super healthy smoothies to get you started, remember to adapt the recipes to ensure theres a balance of protein, fat and carbs.
2. RICE PORRIDGE
When you switch to performance eating, porridge is an easy high carb meal to have after your training. A lot of people don’t do well on traditional oats (including me) so I substitute oats for rice cereal that is GF but still gives you that porridge density. I usually mix it with some rice milk or nut milk. Try these macro balanced combinations:
– rice flakes/oats, chocolate protein powder, nut butter.
– rice flakes/oats, vanilla protein, blueberries, macadamia nuts.
– rice flakes/oats, strawberry protein, strawberries, shredded coconut or coconut milk.
3. CHIA PUDDING
This is easy to prepare in advance in glass jars to quickly grab out of the fridge on the way to work. Chia seeds a packed full of healthy fats and some protein so usually you’ll have to add some extra protein to keep you fuller for longer. Heres 10 chia pudding recipes to get you started.
4. PROTEIN PANCAKES
Paleo pancakes are better than the real deal. Click here for the recipe.
5. EGGS ANYWAY
Depending on whether I’m eating breakfast at home or work, I’ll prepare eggs either in advance with veggies to take with me, or ill eat them at home freshly made. Prepare and cook in advance egg dishes like omelettes and frittatas and pack them full of vegetables.
My all time favourite at home meal is my vegemite-avo-egg stack on GF or paleo bread. Click here for the recipe.
6. EGG AND BACON GREEN VEGGIE BOWL
A nutritious way to get in loads of vegetables before midday!
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You will need:
– Grated Sweet Potato
– Greens : my favourites are kale or spinach, zucchini and broccolini
– 1 rasher of bacon chopped
– 1-2 Fried or poached eggs
– 1/4 avocado
Pan Fry the bacon until crispy, add in the sweet potato and fry until cooked through. Through in all the other veggies and fry until cooked. Meanwhile poach or fry your egg in another pan. Add all ingredients to a bowl and top with the egg.
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