No Seriously, Eat Breakfast

Eating breakfast has long term health benefits. It can reduce obesity, high blood pressure, heart disease and diabetes.

Breakfast also kick-starts your metabolism, helping you burn calories throughout the day. It gives you the energy you need to get things done and helps you focus at work, college or at school.

If you want to lose weight and keep it off, don’t skip meals, and definitely don’t skip breakfast! This is the best time to start loading up on carbs and protein so you have energy for the day and time to burn off those calories. So, breakfast really is the most important meal of the day!

Below is a list of my favourite go-to breakfasts. My motto, fill up and feel the difference. And a great thing about them all is that if you are one of those people, running out of the house in the morning late for work, they can all be eaten at your desk in work J

  1. A Big hearty bowl of porridge

Anyone who follows me on Instagram will know this is my go-to breakfast errrrrrday. There are 3 different

  • 40g rolled porridge oats
  • 1 cup of almond milk (I use water, but almond milk will add more flavour)

Mix together and place in the microwave for 2-3 minutes.

Optional toppings:

  • Handful of blueberries or raspberries
  • Spoon of nut butter
  • Sprinkle of desiccated coconut
  • Chopped banana
  • Drizzle of honey
  • Sprinkle of cinnamon

Personally, if I’m eating my porridge for breakfast post workout, i’ll add a scoop of protein powder. On gym rest days, I like to include 120g/4 egg whites for extra fluffiness and to keep my protein levels consistent.

If you’re rushing in the mornings, you can make your oats the night before. Just mix the milk/water with the oats in a jar, cover with your toppings and place in the fridge to chill. Grab the next morning and goooooo.

  1. Eggs Muffins

These can be made on Sundays while you’re meal prepping. All you need is a muffin tray.

Make 8-10 muffins and they should last 3-4 breakfasts.

These are super handy to bring to work with you if again, you’re rushing in the mornings 🙂

  • 4 whole eggs plus 120g/4 egg whites
  • Diced onion
  • Chopped pepper
  • 2 handfuls of shredded ham/chicken, tuna, smoked salmon
  • 2 handfuls of spinach
  • Pepper and salt
  • Chilli flakes or cayenne pepper

Mix all the ingredients together, place in the muffin tray and cook for 20-25 minutes.

Again, ingredients can be changed up based on your preferences 🙂

  1. Greek Yogurt and Homemade Granola.

To make the granola:

  • 2 cups of raw, whole oats
  • ½ cup of nuts of choice (walnuts, pecans, sliced almonds)
  • ½ cup of dried fruit (dried cherries, raisins, blueberries)
  • ¼ cup of seeds (pumpkin or sunflower)
  • 2 tbsp of honey
  • 1 tbsp of coconut oil
  • ¼ tsp vanilla extract

Combine all ingredients in a mixing bowl and use your clean hands to mix well and toss to coat; it will be sticky and messy but that’s the fun part.

Spread the mixture in a thin layer on a baking sheet and bake for 10 minutes, until very lightly toasted.

Cool before serving or storing. This granola can be kept in an airtight container in a cool, dry place for up to 2 weeks.

Sprinkle over Greek Yogurt and VOILA!!!

You can add a scoop of protein powder to your yogurt if you want added protein content esp. if this is post workout. Also I actually use Cottage cheese instead of Greek Yogurt because of my intolerances. Quark is another alternative.

  1. Smooooothies

With smoothies, it’s important to be mindful of the ingredients. Too much fruits and it can become quite high in sugar content.

So opt for more greeeeeens and this will also mean it will then be packed of nutrients and healthy antioxidants.

  • Handful of spinach
  • ½ cucumber
  • ½ banana
  • ½ cup of unsweetened almond milk/water
  • Handful of berries
  • 1 tbsp of flaxseed/linseed

Again, you can add a scoop of protein powder to your smoothie if you want added protein content esp if this is post workout.

So there you have it, 4 simple and healthy breakfast to fuel the week ahead. Get creative in the kitchen tonight. You don’t need to eat a big meal for breakfast, but it’s a good idea to have something to eat in the mornings to fuel the day ahead. Resist that pastry or doughnut, though. All the above are a mix of foods that have carbohydrates, protein, healthy fats, and fiber. Carbs will give you energy right away, and the protein will give you it later on. Fiber keeps you feeling full.

Have a lovely week lovelies,

Sophs xx


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