The Low Down: Keep it Lean and Simple!
These breakfast ideas omit the usual suspects that should be treated strictly as one-off treats. (Think fry-ups, bacon sarnies, pancakes, waffles and croissants.)
Ideally, the below breakfasts should be eaten before exercise. They all contain carbohydrate to provide energy for your workout as well as protein to repair tissue from previous sessions in the gym.
If you are not going to the gym or training, you should still eat breakfast.
Simply edit the recipes appropriately. You could half the amount of porridge or only have one piece of toast.
Some of the products I mention are the only ones you should use over any alternatives, these include:
- Total 0% fage Greek yogurt
- Low palm oil nut butters- Meridans or Whole Earth
Remember, as discussed in previous articles, I’m not condemning fry ups or pastries in the morning, I’m merely saying these meals should count as your ‘free meal’ for that week and these cleaner options should make up the rest of your morning feeds.
Use measuring spoons or scales where appropriate.
Stick to unflavoured oats and feel free to use the microwave.
Using a scale, add 40g of oats to a bowl and add 250ml of water and microwave for two and half minutes, occasionally stirring.
Then use any of the following:
- ‘Fruity’- half a banana or apple, handful raspberries, blueberries and spoon of total 0% fage Greek yogurt
- ‘Superfood’- handful of flax seeds, chia seeds, ground goji berries, 15g crushed mixed nuts and blueberries
- ‘Protein’ – 15g chopped almonds, 15g pistachios, replace 50ml of the water with milk and tablespoon of total 0%
- ‘Protein powder’ – simply add one scoop or 25g of whey protein to the oats before cooking. Stir more often to avoid clumping
- ‘Coconut’ – handful of flaked coconut with a few blueberries and raspberries
- ‘Peanut butter’- melt two tbsp. peanut butter in a pan and add to the cooked oats and stir in
- ‘Apple cinnamon’- Half a chopped apple with a tsp of ground cinnamon
- ‘Trail mix’ – small handful of raisins or sultanas with 20g chopped mixed nuts
Two or three eggs, no milk or cream, cook in a pan with 15g of melted butter.
Serve on one or two slices of wholegrain toast. And avoid ketchups and sauces and look to herbs or veg for flavour.
- Beat the eggs in a bowl or jug until light and fluffy
- Melt the butter in a saucepan and add the eggs over a very low heat. Season with salt and pepper
- Instantly and furiously move the eggs around, scrambling them with a spatula or wooden spoon
- Keep the eggs moving, not letting them settle in the pan
- When the eggs start to hold and stick to the pan and are cooked, remove them from the heat
Serve on toast with any of the following:
- Fresh chopped herbs such as chives, basil or parsley
- Or add cooked veg like mushrooms, spinach, peppers, onions or tomatoes
- Or serve with a cooked meat like smoked salmon or ham
Avoid sugar-loaded jams and chocolate spreads. Avoid cheese and bacon and sausages. Avoid condiments like mayo and ketchup.
Stick to wholegrain bread and no more than two slices. Other options are wholegrain muffins or wraps. Lightly spread with butter.
- Two chopped hard boiled eggs, tbsp. Greek total 0% yogurt and cress
- Spinach, two slices of ham and tomatoes
- 50g Smoked salmon and rocket
- Two tbsp. cottage cheese, spring onions and one chopped hard boiled egg
- Marmite lightly spread
- Two tbsp. of any nut butter- recommend Meridans or Whole Earth brands
- Half an avocado spread with cooked chicken or prawns
- Cooked chicken and tbsp. pesto with tomato
- One chopped boiled egg, one tbsp. Greek yogurt and one slice of ham
- Grilled veg – e.g. tomatoes, mushrooms, onions and peppers