Breakfast, arguably the most important meal of the day. Breaking your fast, and setting yourself up for the day.
But I do understand, I'm listening.
You work early in the morning, you don't have the time, you're running out the door, you have kids hanging off you. Adding breakfast to that routine seems like a hard task.
Let me guide you with my two on the go, protein rich, healthy breakfast options; one sweet, one savoury. These can be prepared ahead of time and portioned to reduce that morning decision fatigue. Slowing down and being present with your food is optimal for digestion, so take the time to sit down and eat it without distractions – if you have the space.
Sometimes this isn't possible, I know.
Prioritising a protein rich breakfast is essential, protein isn't only necessary for healthy muscle and tissue repair, it is vital for regulating blood sugar levels, increasing satiety and arguably the most important; producing neurotransmitters. Neurotransmitter synthesis is essential for relaxation, sleep and motivation. If you are struggling in any of these areas chances are you aren't eating enough protein to support their production.
The optimal protein rich breakfast would reach 30g of protein to maximise the benefits. This can be difficult to reach without adequate time to prepare. These options are great 20g protein options.
Sweet option:
Chia pudding
2 tbsp chia seeds
2 tbsp greek yoghurt
1 tsp wild blueberry powder (I use Mt Widler)
1 tsp maple
1 tbsp shredded coconut
1 tbsp hemp seeds
1 tsp flax seeds
2 tbsp milk of choice or water
Fruit to top
01. Put all of your ingredients into a jar, pop the lid on and shake.
02. Refrigerate overnight.
03. Chop up your chosen fruit add another dollop of yoghurt and enjoy in the morning.
These measurements serve one, to accommodate for the week I recommend either making one the night before or making a few jars at a time.
This chia pudding has 20g of protein in it. This meets almost 70% of your daily fibre intake, 50% of your magnesium, is a rich source of zinc, vitamin C, iron and calcium, and the sun has only just come up!
Savoury option:
Frittata
12 pasture raised eggs
200g ricotta
50g kale
1 leek
Dash of olive oil
1 medium sweet potato
50 g goats cheese or fetta
Sprinkle of seeds
01. Roast some veggies (whatever you like, I do a sweet potato and sautéed leek and kale as well).
02. Whisk 12 eggs and 200g ricotta.
03. Put veggies in a dish.
04. Add any herbs you have and goats cheese (I used fresh thyme and parsley).
05. Pour in your eggs.
06. Sprinkle over some seeds (I use sunflower, hemp, flax seeds)
07. Bake for 15-20mins or until eggs aren’t wobbly.
08. Chop up into 6 squares, refrigerate for 5 days .
Use whatever you have in the fridge and get creative with your flavours.
This frittata serves 6, each slice has 23g of protein.
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