It is often said that breakfast is the most important meal of the day. So getting it right is massively important for anyone who wants to stay fit.
So for your pleasure, here’s our top 10 fit breakfasts, crammed with protein, good fats, carbs, and all the nutrients a growing body needs.
So let’s get cracking…
Easy to make, tasty and full of protein. You can even add more goodness to them in the way of cold meats and vegetables. Protein keeps your hunger at bay for longer, so starting your day with a protein packed brekkie is a great idea.
The Supplement Centre office has a wonderful aroma in the winter, and that aroma is porridge. Whether Ready Brek or from porridge oats, there are myriad benefits to this true “super food” (apart from it being really cheap).
It keeps you full, it helps to lower blood pressure and because it is low on the GI table, it gives you much needed energy over a long period of time. Porridge can be made even better with the addition of fruit and other such goodies.
3. Poached eggs on toast
Some people struggle with egg poaching. Of course, you can buy egg poaching pods or an electric egg poacher, but it’s really quite simple. Get a pan of boiling water, add a splash of vinegar and pinch of salt. Then stir the water and crack an egg into the whirlpool you create. Let it cook, remove the egg and eat with some delicious wholegrain toast.
Lots of fibre, lots of protein and a whole lot of taste to start your day.
4. Protein pancakes
Eggs, oats, cottage cheese and protein powder are just a few of the ingredients you can use to make protein pancakes. Tasty, full of protein and missing all the dodgy stuff you want to avoid (like unnecessary sugars), they are a quick and simple brekkie option.
Of course, why bother making them when you can get a mix, ala Aunt Bessie’s on Pancake Day?
4. Peanut butter on toast
Good fats, protein and fibre, all in one very easy to make meal. Whether crunchy or smooth, make sure you get a decent peanut butter. The less ingredients the better! Just watch out for sugars and fats if you’re on the IIFYM train.
Here you can go to town. Add blueberries for antioxidants, seeds for fats and fibre and whey protein isolate for…protein. You can get as creative as you want too. With spinach, honey and carrots going just as well as bananas, apples and creatine powder, you really can chuck in what you want.
Just make sure you weigh the ingredients, so you can properly measure the nutrients and tweak. Use a tool like myfitnesspal to help.
Full of fibre and great for your heart, the famous sponge like breakfast is as adaptable as porridge, but even easier to prepare! Weetabix is also full of quality carbs and crammed full of iron, with every 2 “biscuits” providing 4.5mg. Weetabix for weight loss? Have a look at the Weetabix diet.
7. Oily fish
Mackerel, kipper, sardines; all oily fish that are full of protein and essential fatty acids. Omega-3 has been shown to help brain function, lower cholesterol and aid your joints. Just cook it at home and not at work. Oily fish might be good for you, but they really can smell.
8. Nasi campur
Nasi goreng is a well known rice dish coming from South East Asia, and is a good choice. But Nasi campur gets our nod as it features low GI carbs in rice, a lot of protein in fish and meat and many nutrients from a variety of vegetables. Here is a (non that easy to follow) recipe for Nasi campur.
Yes it’s one that takes time, and it might be a bit “gap yah” but it’s great cold, so cook it the night before and get 20 minutes extra kip in the morning.
9. Scrambled eggs on toast
The last of our egg based dishes, and a pretty obvious one. If you make your scrambled eggs with butter, you get some additional good fats too.
We might be banging on about toast, but getting fibre can often be hard. Wholegrain toast is a great source, so get it down you!
10. Protein french toast
This is the last time we’ll talk about toast, we promise. A bit like eggy bread, this is one you really have to try. So here is a recipe.
• 1 egg
• 1 egg white
• 60ml almond milk
• 1 scoop of protein powder
• Pinch of cinnamon
• 2-3 slices of wholegrain bread
1. In a bowl, mix everything but bread
2. Soak each piece of bread in the resulting mix
3. With a dash of oil, cook each piece of bread until both sides have browned
4. Add topping and eat!
And if all else fails…
Have a bacon sarnie and start again tomorrow!
If you have any other suggestions, let us know.