We’ve all heard the saying “breakfast is the most important meal of the day” - but is that true? Breakfast is important in that it is ending your body’s overnight fast while you were asleep and eating breakfast is a great way to get key nutrients into your body that will help give you energy to start your day. Eating regular meals and snacks through the day will help keep your energy levels up, blood sugars stable, and your appetite manageable through the day. There is even some evidence that suggests eating breakfast helps lower cravings later in the day! A good rule of thumb is to try and eat something within 2 hours of waking up. But it’s not just about the time of day that we eat our first meal, it's also about the types of foods we eat. It's important to try and create a balanced meal that includes carbohydrates (for energy), healthy fats (for satiety), and protein (for satiety). This is important for all meals if possible, however fuelling your body with these important nutrients at the beginning of the day will be sure to set you up for your busy day ahead.
Some ideas for carbohydrates to add to your breakfast are:
Whole grain bread (e.g. toast, bagel, English muffin, tortilla)
Whole grain breakfast cereal
Rolled or steel cut oats (or oatmeal)
Quinoa flakes
Potatoes
Sweet potatoes
Fruit
Some ideas for protein to add to your breakfast are:
Eggs
Greek yogurt
Salmon or tuna
Chickpeas
Tofu
Cottage cheese
Nut butter
Here are some great balanced breakfast options that taste delicious:
1. Avocado toast
Simply toast your favourite type of bread (whole grain is great, aim for >4 g fibre/1 slice of bread), mash an avocado (option to mash with salt, pepper, red pepper flakes, and/or lemon juice) and fry an egg. Spread the mashed avocado on your toast, top with the fried egg and enjoy! For other toast, ideas check out our blog post Toast 10 Ways: Make Toast Exciting Again
2. Overnight oats
In a mason jar, add:
1 cup rolled or steel cut oats
1 cup milk of choice
1 tablespoon chia seeds
1 tablespoon nut butter of choice
1 teaspoon cocoa nibs
1 teaspoon coconut shreds
1 teaspoon honey or maple syrup (optional for added sweetness)
Berries of choice
Add a lid and shake the jar to combine all ingredients and place in the fridge overnight. In the morning, add your favourite toppings such as fruit and syrup and enjoy!
3. Banana Oat Pancakes
½ cup of oats
1 banana
1 egg
½ teaspoon of baking powder
1 teaspoon of cinnamon
In a food processor, blend oats until it is a flour-like consistency. Then add banana and egg and blend. Add baking powder and cinnamon and blend again. Add batter to a nonstick skillet and cook like you would any other pancake. Add your favourite toppings and enjoy!
4. Stuffed Breakfast Pita
Toast a whole-wheat pita, and scramble 2 eggs or tofu (I chose to add spinach and small slices of bell peppers to my scramble). Stuff your pita pocket with the scrambled eggs and add your choice of veggies on top (I chose cherry tomatoes). Enjoy!
5. Breakfast Sandwich
Toast 2 slices of your favourite bread. On one slice add tomato slices, cheese of choice, a fried egg and avocado. On the other slice, add some vegan mayo (optional) and place on top. You now have yourself a delicious and easy breakfast sandwich!
For other great breakfast options check out other blogs on our website: