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Planning Healthy Breakfasts That Are Fast, Easy and Nutritious

Muesli with milk. For most people, this is their choice since childhood. For years, the dairy industry has been telling us that “milk is good for you,” and cereal boxes have messages claiming that what’s inside is “enriched” with vitamins and minerals. It seems like a logical option if we buy into it all.

Well, I don’t. I avoid dairy products because I think they are made for baby cows. I also avoid eating out of cartons, boxes or wrappers because these processed foods are full of additives and preservatives. So since cereal is out of the question, it’s no wonder that people are constantly asking for breakfast ideas.

Before I get into the idea of ​​the first meal of the day, I thought I’d be honest about my opinion on breakfast in general: I don’t think it’s absolutely necessary. You might think this is crazy advice considering we’ve been told time and time again that breakfast is essential, but hear me out.

I live in a culture where late night eating is practically the norm, sometimes until 11pm. This has the effect of postponing my hunger the next day, so I don’t eat right after waking up because I’m not hungry. For those of you who read my blog and articles, you know my number one advice for weight loss: “Eat when you’re hungry, stop when you’re full, and the rest will fall into place.” Personally, I think it’s crazy to ignore our body’s cues and stress our digestive system when it’s not ready to take in more food.

To further illustrate my point, I will give my own personal experience in this regard. Once I hit a plateau at some point, I decided to ignore the dogma of eating in the morning and started eating my first meal around 2-3pm. This had the effect of emptying my digestive system of all previous meals and allowing for a small detox period each day. My skin cleared up a lot, my thinking became sharper, and I lost a lot of water and fat in the process. So it’s a natural choice for me to avoid breakfast because of the benefits I’ve experienced.

I don’t think skipping breakfast brought all these benefits, but the fact that I left a 14-16 hour fast between the previous and current daily meals. It’s called “intermittent fasting” and it’s a new style of eating that’s currently being adopted by bodybuilders and athletes. There is information on all kinds of fasting on the Internet, and I will definitely expand on this topic in the future.

Let’s go back to the original point of the article. Let’s say you eat dinner at 6pm every day… logically you would wake up hungry every morning, so you should eat something. It should not be too heavy and should contain some good carbohydrates to provide energy and protein to slow down their absorption. Below are three lists of foods you can choose from:

Protein: eggs, almonds (+ almond butter), tahini, walnuts

Complex carbohydrates: whole-wheat pita, rye crackers, oatmeal, whole-wheat bread

Fruits/vegetables: tomatoes, spinach, blueberries, grapefruit, oranges, cantaloupe, apples, grapes, strawberries, watermelon, pears

A good breakfast would include a fistful of one food from each list, or enough to fill you up without putting too much pressure on your stomach. Some good ideas:

a) Spinach omelette with cantaloupe

b) Almonds, oatmeal and strawberries

c) hard-boiled eggs, tomatoes, olives and whole grain bread

d) Ground nuts, apples and oatmeal with a pinch of cinnamon

e) Chopped pear, topped with tahini and crispy rye

(f) Sliced ​​apple with almond butter and whole grain toast

g) Omelet, blueberries, strawberries and whole grain toast

For those who can’t live without dairy, you can add yogurt to the protein list for additional combinations. Keep in mind that these lists are not exhaustive, so as a guide, choose locally grown and fresh foods and buy organic whenever possible.

If you find that you get hungry soon after eating, adjust your portions to include more from the protein list. Likewise, if you find you don’t have much energy, you can add more fruit.

But before I finish, I thought I’d point out the “sly” feeling you might get when you wake up. If you finish your meal with something very sweet the night before (such as ice cream), your insulin levels will rise and fall during sleep, leading to an abnormal feeling of hunger when you wake up, which can also be a result of dehydration. You may find that your hunger is more manageable if you avoid such foods and save them for special occasions.

Controlling your blood sugar is the key to managing hunger and eating when your body really needs food. That’s another topic for another day though, so stay tuned.

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