Keeping blood sugar levels stable is my mantra for weight loss and healthy eating, and starting the day with some protein / fat rather than refined cereals is my top tip for energy and weight loss.
Thinking of breakfast as a mini lunch is a good concept. We only started eating cereals because of the push by food manufacturers in 70’s – prior to that cooked breakfasts were more common. I’m not advocating a 50’s style breakfast with sausages swimming in oil, but a variation of that is not all bad.
For myself and my clients I recommend the following:
- Eggs on organic rye toast
- Scrambled eggs and smoked salmon
- Avocado and tomatoes on organic rye bread or wholewheat wraps
- Cottage cheese with olive oil, pumpkin seeds and tomatoes on organic bread / toast
- Mashed banana/ egg omelettes with bacon (sounds weird tastes great)
- Weekend cooked breakfast of bacon, eggs, tomatoes, mushrooms and reduced sugar beans
- If you want porridge, ditch the sugar, honey, syrup and add seeds and a spoon of coconut oil or butter to balance bloods sugar (if you need sweetness add a few fresh blueberries)
I don’t recommend museli which often has lots of dried fruit and unbalances blood sugar, or granola which again is sugar high
If you don’t have time for breakfast, here are some fast ‘on the go’ ideas to take with you:
- Banana and a handful of natural nuts
- Bullet proof coffee (real coffee with added butter and coconut oil)
- Full Fat Greek yoghurt with berries and seeds
- Humus and oatcakes
- Boiled eggs (batch cook before hand) and cherry tomatoes
- Smoothie but only if you add protein / fat e.g. coconut or almond milk blended with banana and nut butter (plus some raw cocoa powder if you like)