I give my clients nutritional recommendations but find a lot of them ask about what variations they can have. Breakfast is always the first thing I tend to tackle with clients as I feel it is the most important for a few reasons. Firstly because so many of us end up eating sugary cereals or just a carb rich breakfast, secondly, if you get the right breakfast in the morning then you will more likely end up making good food choices for the rest of the day. Start as you mean to go on and all that! It might be tempting to just grab a croissant and go in the morning but think of your waistline and most importantly your health.
I find that when I opt for a high protein/moderate fat brekkie I’m provided with more energy throughout the day and it definitely keeps me fuller for longer. Remember good protein sources are eggs, meat and fish. Good fats are avocados, nuts and coconut oil or extra virgin olive oil.
I’ve put together a few breakfast ideas that we at Metabolic Fitness stand by and will give you some healthy and seriously tasty options that will keep you energized as you start the day. We make breakfasts at home or find healthy options in cafes and restaurants near our gym. You’ll always see one of our trainers in Honest to Goodness for example; they have a great breakfast menu. You might notice I don’t include any type of grain and most of the suggestions involve eggs… you just can’t go wrong with eggs, they are so versatile as you can see from the photo. Nom nom! Don’t forget there is absolutely nothing wrong with having meat and veg for breakfast if you are not a fan of eggs.
Greek yogurt with berries, banana-egg pancakes, homemade smoothies and granola are also great options. Here are some easy recipes I use:
Banana & Egg Pancakes
When we’re not ordering these in Honest to Goodness we make them at home for Sunday brunch. They are especially delicious when served with some Greek yoghurt, nut butter, berries and a dash of honey.
2 eggs and 1 banana per person makes 2-3 pancakes.
- Blend or mash together the banana then the egg. Optional: add a little cinnamon and a few drops of vanilla extract.
- Heat a teaspoon of coconut oil in a pan on a medium heat, pour some mixture and allow to spread evenly across pan. After about 4 minutes carefully flip the pancake over and cook for a further minute.
This smoothie will power you through the longest of days. Give it a shot if you don’t fancy eggs in the morning. Blend everything together and enjoy! I like to make this the night before and keep it in the fridge overnight.
- 2/3 cup water
- 1 tsp unrefined raw coconut oil
- 1/3 cup frozen blueberries or just blueberries
- 1/3 banana
- 1 tbsp. almond butter
- 1 tbsp chia seeds
- 1 tbsp. pumpkin seeds
- 1 whole brazil nut
- 2 whole walnuts
- 2 tbsp unsweetened almond milk (optional)
A healthy and easy recipe, quite often shop-bought versions are full of sugar. I like this granola served with Greek yogurt and fruit. The recipe can be adapted to include your favourite nuts and seeds. This makes several portions, one serving is 4 tablespoons.
- 1 mug of roughly chopped nuts, I used almonds and pecans
- 1 cup of seeds, I used a mix of pumpkin, sunflower and linseed
- Some dried, unsweetened fruit such as apricot
- Unsweetened, desiccated or sliced coconut
- 1/3 cup of melted coconut oil
- 1 tsbp honey
- 2 tsp ground cinnamon
Mix everything together and bake for 20-30 minutes at 150 degrees, stir half way through.
Have a healthy week and remember to start your day as you mean to go on.
Metabolic Fitness Trainer