Good Breakfast Ideas: 5 Ways to Eat a Nutritious Breakfast

A nutritious breakfast is key to starting your day off right, providing the energy and sustenance you need until lunchtime. Incorporating balanced meals with optimal levels of protein, good fats, and fiber can make all the difference. Here are my recommendations for “5 ways to eat a good breakfast.” Each recipe serves 1.

1. Berry Chia Seed Pudding

Good Breakfast Ideas 5 Ways to Eat a Nutritious Breakfast

Chia seeds are a great source of good fats, protein, and fiber. Berries are a low-sugar fruit and rich in vitamin C and plant polyphenols that feed gut bacteria. This recipe avoids the use of dairy, which can be hard to digest, and uses plant-based milk instead:

  • 1 cup of almond milk
  • 1 cup of berries (of your choice)
  • 1/2 tsp vanilla extract
  • 1/4 cup chia seeds

Blend well and leave to thicken in the fridge for at least 20 minutes or even overnight.

2. Overnight Blueberry Oats

Good Breakfast Ideas 5 Ways to Eat a Nutritious Breakfast

Oats are a useful source of soluble fiber that helps regulate bowel movements and excrete excess cholesterol and estrogen from the body. Cinnamon adds a lovely taste that helps avoid the use of sugar. Berries are versatile, and flaxseeds are a good source of Omega-3 fats and fiber. Choose ground flaxseeds, otherwise they pass straight through you and you don’t extract the nutrients!

  • 1/2 cup of oats
  • 3/4 cup of nut milk (e.g., almond)
  • 1 tbsp ground flaxseeds
  • 1/2 tsp cinnamon
  • 1/2 cup of blueberries
  • A few nuts

Combine all the ingredients (except the nuts and blueberries) in a bowl, and leave overnight in the fridge. When ready to serve, top with blueberries and nuts.

3. Golden Smoothie

Good Breakfast Ideas 5 Ways to Eat a Nutritious Breakfast

Frozen fruit is really versatile as you’ll always have some available when you need it without the worry of it going off. Turmeric and ginger are fantastic anti-inflammatory foods (especially for the gut), pineapple can aid digestion, and avocado is a good fat rich in vitamins E, K, C, and folate. Banana is a good source of fiber and B6.

  • 3/4 cup almond milk (you could use hemp, coconut, or cashew)
  • 1/2 cup frozen pineapple
  • 1/2 frozen banana (they freeze well for use in smoothies)
  • 1/4 avocado
  • 1″ fresh ginger
  • 1/2 tsp turmeric

Blend well and drink straight away.

4. Coconut Yogurt Parfait

Good Breakfast Ideas 5 Ways to Eat a Nutritious Breakfast

Coconut yogurt contains beneficial bacteria as part of the fermentation process and is a useful dairy alternative. It has a rich creamy taste. Top with strawberries, raspberries, or blueberries and chopped walnuts. Walnuts are another source of Omega-3 fats and vitamin E.

  • 1 cup of plain coconut yogurt
  • 2 tbsp chopped walnuts
  • 1/2 cup of strawberries

Place the yogurt into a glass or bowl and top with the fruit and nuts.

5. Smoked Salmon and Feta Cheese Omelet

Good Breakfast Ideas 5 Ways to Eat a Nutritious Breakfast

A protein-rich, beneficial fat meal. Eggs are my favorite fast food. A fantastic source of protein, rich in iron, selenium, and choline (important for brain health). Contrary to out-of-date advice, eggs do not influence cholesterol levels in the body. Salmon is one of the best sources of heart and brain-friendly EPA and DHA fats. Feta cheese is from sheep’s milk (may be better tolerated than cow’s milk) and a good source of protein.

  • 2 eggs
  • 1 tbsp fresh or dried herbs
  • 1/2 tbsp olive oil
  • 1 tbsp feta cheese
  • 60g smoked salmon

Whisk the eggs with the herbs. Heat the oil then add the eggs. When almost cooked, crumble over the cheese. Serve the omelet and place the smoked salmon on top.

Incorporating these breakfast ideas into your daily routine can help you maintain balanced energy levels throughout the day, sustain you until lunchtime, and provide a wide range of nutrients essential for overall health.

Enjoy trying out these recipes and feel the difference they can make in your morning routine!

Caroline x

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Caroline is a Professional Nutritionist, Naturopath based in Wiltshire.

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Providing expert, personalised, health advice utilising 10 years of nutritional therapy and naturopathy experience with a strong emphasis on digestion and gut health. Zoom or face to face Consultations.

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Caroline Peyton

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