Week 3: All About Breakfast

shutterstock_340576355 (1)

Breakfast is the most important meal of the day!

Why?

  • It kick-starts your metabolism (rate at which your body burns fat).
  • It replenishes your energy levels helping you to run on full steam to get those jobs done and also helps you to focus and concentrate at work.
  • It provides essential nutrients and vitamins.
  • It means you’re less likely to over-eat later in the day.

Top Tips

Start off the day with a pint of water with the juice of 1 lemon.  You can leave this diffusing overnight or add to warm water. There are many health benefits to drinking lemon water, here are just a few:

  1. lemons are rich in vitamin C and can help to rejuvenate the skin.  An essential nutrient which can help to protect the body against immune deficiencies.
  2. lemon water is brilliant for the digestive system and helps the process of eliminating waste from the system, keeping the bowel function running smoothly and flushing out toxins.
  3. lemon juice contains very few calories.
  4. drinking water helps to keep the body hydrated, essential for fat loss.
  5. always dilute lemon juice and rinse your mouth after drinking – lemon juice can harm the enamel on teeth.

What’s for breakfast?

Some people will start their day on a bowl of cereal.  More often than not these are highly processed foods with lots of added sugar which is detrimental to health and fat loss.  Stay well clear of these at all costs! If you have children, set them up with good eating habits right from the start. They are more likely to adopt a healthier lifestyle and eating habits if this is introduced from a young age.  Sugary cereals are not good for you or your child’s health!

Five Healthy Breakfast Ideas

Eggs are packed with nutrients and with around 6 grams of the highest quality protein with all the essential 9 amino acids eggs really do pack a punch!


1) Veggie Omelette 

Ingredients:

  • 2 x large eggs
  • Finely chopped mushrooms, peppers, onions and peas
  • Season with salt and pepper

Prep :

  • Whisk the eggs in a bowl, add vegetables and seasoning
  • Heat the pan adding a little olive oil, coconut oil or butter
  • Pour in the mix
  • Cook for a few mins on one side then repeat on the other side


2) Scrambled eggs with smoked salmon on a bed of spinach 

Ingredients:

  • 2 x large eggs
  • Slice of smoked salmon
  • Salt & pepper to season
  • 3 x handfuls of spinach

Prep:

  • Whisk the eggs in a bowl and season
  • Add a little olive oil, coconut oil or butter in a pan on med heat
  • Stir in the eggs until cooked through and set aside
  • Add a little butter to a pan and stir fry the spinach until wilted – you can have the spinach raw if you wish
  • Set the scrambled eggs on top of the spinach and tear the salmon in strips and place on top of the eggs
  • If you need the carbs add a slice of rye bread or wholemeal seeded bread


3) Salmon fillet with stir fried vegetables

Ingredients:

  • Salmon fillet
  • Tender stem broccoli
  • Red pepper
  • Asparagus
  • Seasoning

Prep:

  • Bake the salmon in the oven or fry (use coconut or olive oil)
  • Stir fry the vegetables in wok with coconut oil (don’t overcook)
  • Season with salt & pepper
  • If you need the carbs then add 1/3 of a mug cooked brown rice.
  • Fancy a change then use chicken fillet instead of salmon


4) Greek Yogurt, Oats, Berries and Flax seeds 

Ingredients:

  • ½ mug Full Fat Greek Yogurt
  • 1 heaped dessert spoon of Natural Oats
  • Handful of mixed berries – (blueberries, raspberries, blueberries)
  • 1 tablespoon Flax seeds

Prep:

  • Add the Greek yogurt, oats and flax to a breakfast bowl and mix together
  • Sprinkle berries on top


5) Plain Old Porridge  

Ingredients:

  • ½ cup oats
  • 1 cup almond milk or coconut milk
  • 1 dessert spoon of Flax seeds
  • Handful of blueberries
  • Honey

Prep:

  • Add the oats and almond milk to pan and cook to the desired consistency
  • Stir in the flax seeds and top with blueberries and honey to taste

> Week 2: Let’s Talk Nutrition