This awesome post was written by Alina Islam, a wonderful Certified Nutritional Practitioner from Toronto, Canada. She is a writer, speaker and nutritional consultant.
Click here to download her free eBook, “The Beginner’s Guide to Meal Prep” to lose up to 10 pounds, skyrocket your energy and take control of your health.
I grew up loving breakfast cereal. No, scratch that. Obsessing over breakfast cereal. Frosted Flakes, Corn Pops, Coco Pops, Honey Nut Cheerios, Froot Loops…let’s just say Tony the Tiger was close to becoming my imaginary friend. If you’re still caught in this love affair, let me tell you that I understand what it’s like to crave cold milk and a crunchy bowl of cereal at breakfast, lunch, dinner, and everything in-between.
And yet, fast forward to the present day and I can’t imagine ever going back to eating cereal. And it’s not because I’m depriving myself, but because I don’t miss it or even feel tempted. As a Holistic Nutritionist, my tastebuds have adapted to appreciating real food. I now understand that what I was eating was essentially cardboard topped off with sugar, artificial flavour and preservatives, and fortified with cheap vitamins and minerals that I would essentially pee out. I also understand how much it was contributing to my weight gain, acne and indigestion.
Not only is breakfast cereal devoid of nutrition, it typically supplies us with one macronutrient in large quantity: carbohydrates (the processed kind, which is bad news). In order to feel full, have lasting energy and maintain a healthy weight, we need to be eating breakfasts that are high in protein, and provide adequate (good) fat and fibre. Instead, most of us turn to bagels, cereal or toast, which are refined carbohydrates with all nutrients and fibre stripped out. Processed (or refined) carbohydrates, are broken down and converted into simple sugar (glucose) extremely quickly, which spikes blood sugar levels. Some of the fun after-effects are feeling hungrier an hour later, fatigue, irritability and weight gain.
So what’s a person to do whose staples are cereal, bagels or toast? To start, you can put the starchy carbs down and try a non-caffeine based quality supplement to boost your energy levels throughout the day! But more importantly, swap those unhealthy breakfast habits with Below are my go-to, delicious breakfasts that keep me fuelled, while keeping my energy and weight in check.
Who doesn’t like waking up to a breakfast ready in the fridge? Overnight oats are ridiculously easy, portable and versatile. I like this basic recipe by “The Domestic Geek” but prefer to swap out the Greek yogurt with coconut yogurt to make it dairy-free. Adding in some protein powder is a plus.
Speaking of overnight breakfasts…chia pudding is phenomenal. I prefer it to overnight oats because it’s grain-free, low-carb and is better for our blood sugar levels. The basic formula is:
- 3 Tbsp. chia seeds
- 1 cup non-dairy milk
- Drizzle maple syrup, to taste
- Mix-in suggestions: handful blueberries, nuts & seeds, dash of cinnamon and vanilla extract.
- Mix together chia seeds, non-dairy milk and maple syrup
- Leave it overnight or for at least 15 minutes in the morning, and you’re good to go!
- Add toppings
- If you have a blender on hand, you can find my favorite version of the recipe here.
This recipe requires two ingredients. Yep, just two – eggs and banana. I fancy it up a bit and add a few more, but I leave that up to you. Below is my basic recipe, but you can click here for more inspiration.
- 1 large banana
- 4 eggs
- ½ cup almond meal
- 1 tsp. vanilla
- ½ tsp. cinnamon
Blend all of these together (or just the eggs and banana). Pour a few tablespoons of batter onto a greased, low heat skillet. When it bubbles, flip it over. We tend to slather our stack of pancakes with almond butter, berries and coconut flakes. It is to die for.
Nope, not the flavoured packet kind. I mean steel cut oats or plain, rolled oats. This is the basic recipe I use for oatmeal and switch up the toppings.
- 1/2 cup rolled oats
- 1 cup water or nut milk (almond, coconut)
- 1 Tbsp. coconut oil
- 1/2 apple or pear chopped into small pieces
- ¼ tsp. cinnamon
- Rinse the oats in a bowl of water and strain a few times until the water runs clear.
- In a saucepan, add the water and rolled oats
- Add in the cinnamon, chopped apple or pear, and coconut oil
- Bring to a boil, and then simmer until it reaches a consistency you like
- Topping ideas: seeds (chia, hemp, pumpkin, sunflower), chopped nuts (cashew, walnut, almond, pecan), ground flax, nut butter, 100% pure maple syrup, coconut flakes
Eggs. Any style.
No instruction required here. Make an omelette or scramble some eggs with your choice of veggies and herbs. I personally love a mushroom omelet on top of a bed of sautéed greens or warm, cooked quinoa in the morning.
Ever made a protein shake? Or a green smoothie? Why not combine the two and get the best of both worlds? It’s the perfect portable breakfast and a good way to get veggies in. Here’s a simple starter recipe.
Did I say cereal? Blasphemy! If you love the feeling of buying cereal at the grocery store, buy Qia by Nature’s Path. It’s a basic combination of chia, hemp and buckwheat grouts, and all you need to do is add hot water or non-dairy milk. This one is perfect for travelling!
Avocado & Egg
When I’m in a rush, I chop up some boiled eggs and avocado, sprinkle it with sea salt and pepper and throw it into a container. The high protein, fat and fibre content keeps me full. Plus, avocado is high in Vitamin B5, which is amazing for helping your body cope with stress!
Take a scoop of vegan vanilla protein powder, mix it into some coconut yogurt, and top off with fresh berries, sliced banana, pumpkin, sunflower and hemp seeds. Done!
I am in love with this grain-free banana bread by The Civilized Caveman. If you warm this up and top it off with some nut butter, you will go to banana bread heaven. It’s nice there. P.S. You could also turn this into a healthy breakfast muffin.
And yes, this one takes more than 10 minutes, but I couldn’t help but include it on this list! And technically once you’ve made the loaf, cutting a slice throughout the week only takes a few seconds 🙂
Lose 11 pounds in 22 days?
Is it REALLY possible to lose 11 lbs. of fat in 22 days? Actually yes… BUT only when you’re a level 4 fat burner. Unfortunately, most people are stuck as level 1 fat burners. So, how do you become a level 4 fat burner to lose up to 11 lbs. in 22 days? Simply eat these foods daily: