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Breakfast: Learn how to Eat What You Need, and Add What You Want

Breakfast: Learn how to Eat What You Need, and Add What You Want

Hiya, and welcome to my small January collection the place I present you how one can make tremendous nutritious meals out of the favourite meals you’re already consuming. Right now, I’m ‘dishing’ some suggestions for how one can eat what you need for breakfast, whereas including what you want.

Did you see what I did there? Dietitians love meals puns!… It’s okay for those who didn’t giggle.

In any case, right here’s how this works. I’m going to record just a few widespread breakfast meals that all of us LOVE, however usually think about “unhealthy” or “not one of the best” for no matter cause. These meals get a nasty rap and also you’ve in all probability been informed that you must solely eat them as a deal with. Possibly you are feeling responsible once you eat them (btw, we’re completed with that), otherwise you really feel like you’ll want to “make up for it” by consuming suuuuuper wholesome the remainder of the day, week, month, no matter. Otherwise you simply really feel like you may do higher.

Avoiding your favourite meals simply makes consuming HARD, proper? Until the meals makes you bodily ailing (no magic cures for any allergic reactions right here), I believe it makes much more sense to only eat what you need and add to it!

If you happen to’re on the lookout for methods to eat extra protein at breakfast, eat extra fiber, eat extra fruit and/or veggies, or simply get extra steadiness, that is for you.

peanut butter drizzled on protein pancakes how to eat more protein at breakfast


(*let’s go forward and group waffles and French toast in right here)

Causes “they” say to not eat pancakes: An excessive amount of sugar, low protein, high-calorie, too many carbs.

Causes I say TO eat pancakes: Scrumptious, good for the soul.

Okay however for actual, pancakes do pack lots of sugar and energy and never lots of nutritional vitamins and minerals and stuff to maintain you full. However that’s OKAY as a result of we are able to steadiness it out. It’s really easy. Listed here are some hacks so as to add some further vitamin to pancakes:


That is the best path to “bulk up” your pancakes. My go-to combo is a DIY blueberry sauce made by microwaving blueberries after which mashing them up, plus a heavy sprinkle of hemp seeds. That alone provides a little bit fiber and a few protein (hemp seeds present 10 grams per 3 tablespoons!). Plus hemp seeds are an amazing supply of polyunsaturated fats.

Another straightforward toppings embrace chia seeds, contemporary fruit (sliced banana is my fave), peanut butter (any nut butter), coconut flakes, chia jam, or Greek yogurt.

Batter Combine-Ins

It’s very easy to throw some extras into your batter! Assume protein powder, flaxseed, or fruit. Simply take note of the dry:liquid ratio to maintain the batter a great consistency! You may also experiment with issues like pumpkin or candy potato puree, mashed banana, or coconut oil.


If dumping some cereal right into a bowl with milk is probably the most work you’re prepared to do within the morning, no problemo. Even when it’s Fortunate Charms.

Okay sure I ought to let you know that selecting a excessive fiber cereal with low added sugar (not Fortunate Charms) is the greatest selection. However it’s not about being good. Let’s see how we are able to make ANY cereal extra nutritious.

Greek Yogurt

Yep…serve that cereal parfait type, over a bowl of thick, creamy Greek yogurt (or a dairy-free different if wanted). One cup of yogurt offers you a little bit extra protein than milk (10g vs 6g), and yogurt is extra of a clean slate for much more nutrient-dense toppings.


Keep in mind the “nature’s cereal” pattern, the place folks added frozen berries to coconut water and ice? If that was an okay factor to do, why not add berries to ACTUAL cereal? Use frozen or dried for some crunch, or keep on with contemporary. Your selection.

Excessive Fiber Cereal

Did you ever combine cereals as a child? It is a enjoyable and simple strategy to bulk up these Fortunate Charms. Simply combine in some bran flakes or muesli to combine up the flavour and texture, whereas including a little bit fiber (however not TOO a lot fiber, as a result of that’s a factor).


Tremendous filling and tremendous nutrient dense.

Excessive Protein Milk

A simple strategy to eat extra protein at breakfast. Common cow’s milk is already an honest supply of protein (8 grams per cup). If you happen to can’t do lactose, attempt Fairlife (13 grams per cup) or soy milk (7 grams per cup).


Sure…I’ve seen some wellness influencers saying we should always keep away from oatmeal. *screams into pillow*

Right here’s what I really like about oatmeal: It’s heat and comfortable. It’s a clean slate for any taste you need, candy OR savory. It’s excessive in fiber! It’s straightforward to make and you’ll prep the evening earlier than. Listed here are some issues so as to add:

Protein powder

Protein oats! Simply remember that you’ll in all probability want a little bit further liquid to maintain your oats from drying out.

Egg white

I do know it sounds bizarre, however I promise it’s not! Simply stir it into your sizzling cereal and it’ll cook dinner and blend superbly. Plus every white provides round 4 grams of protein!


In case you haven’t seen, seeds are the best factor so as to add to actually something. Not even kidding, each time I really feel like my children’ meals may use one thing, I throw some seeds in. And I at all times do that with oatmeal.

Nuts/nut butter

If oats have at all times appeared boring, attempt stirring in a (heaping) spoonful of nut butter. And for those who battle with getting hungry lengthy earlier than lunchtime, the additional fats goes to assist quite a bit.


You don’t even must preserve contemporary fruit available for this. Toss in some frozen berries they usually’ll thaw within the oatmeal nearly immediately. Plus they get a little bit jammy, which is *chef’s kiss*

Coconut Oil

Feeling full isn’t nearly attempting to eat extra protein at breakfast. Fats helps too! Stir coconut oil into your oats after they’re cooked for a creamy texture, slight coconut taste (high with coconut flakes for extra!), and fats.

Veggies (YES)

This will sound like loopy discuss, however you belief me proper?! Savory oatmeal will change your life, and it opens the door for one more alternative to get your veggies in. Prepare dinner your oats in broth, add a little bit butter, and add veggies like spinach and mushrooms. You’ll be able to even high with cheese and or a fried egg (!!)

hemp seeds on yogurt with blueberries how to eat more protein at breakfast


First, select a yogurt that you just really like. Plain Greek yogurt at all times will get a gold star but when it’s too tart for you, that’s okay. The reward for Greek yogurt comes from it’s excessive protein content material, and plain = no added sugar. Merely selecting a decrease sugar yogurt more often than not is sweet sufficient for me.

I’ll say this – plain yogurt means that you can management how a lot sweetener you add! I really like some plain Greek yogurt with a tablespoon of peanut butter and drizzle of honey.

If Greek isn’t your factor, you’ll be able to at all times add protein to a different type with so lots of the toppings we’ve already talked about.

eggs on toast with avocado how to eat more protein and fat at breakfast

Toast or Bagel

I went by way of a section once I ate cinnamon toast each single day for breakfast. And it by no means failed that I used to be hungry earlier than I even started working. There’s nothing improper with cinnamon toast (I imply it’s SO GOOD), however for those who’re like me, a pair slices gained’t be sufficient to maintain you. Listed here are some filling and nutrient-packed toppings you’ll be able to simply throw on toast or a bagel:

  • Nut butter
  • Bananas
  • Avocado
  • Fried egg
  • Hummus
  • Smashed chickpeas (a yummy strategy to eat extra plant-based protein at breakfast!)
  • Ricotta
  • Chia jam
  • Cream cheese
  • Hen sausage


Turning it right into a sandwich is rarely a nasty concept.


Eggs are little vitamin superheroes all by themselves, however I’m not one to eat a plain egg. Listed here are a few of my favourite add-ins, for vitamin and taste:

  • Feta cheese
  • Spinach
  • Pico de gallo
  • Sundried tomatoes
  • Bell pepper
  • Black beans
  • Quinoa


Annnd now I’m craving an omelette with all the above.

granola bar eat what you want and add what you need how to add more protein at breakfast

Granola Bar

I get it. Cooking breakfast simply isn’t occurring for a few of us. If you happen to’re the grab-n-go sort of particular person, I’ve acquired you. To start with, DO NOT really feel dangerous about it. But when you end up wanting extra within the morning, listed below are some issues to attempt:

  • Select a granola bar excessive in fiber (>3g) and/or protein (>5g)
  • Crumble your fave granola bar over yogurt
  • Make your personal! I promise that is straightforward and you’ll add tons of excellent stuff
  • Pair with one other grab-and-go merchandise like a boiled egg or drinkable yogurt (or kefir)



All of you breakfast skippers on the market thought you had been going to sneak out of right here, however I’m taking a look at YOU. Your homework is to take what you want from this. Possibly experiment with consuming breakfast utilizing some inspo from this record and see how you are feeling.

Keep in mind: Add what YOU want

I’m not telling you that you’ll want to eat extra protein at breakfast, eat extra fiber, or get extra veggies. I’m additionally NOT saying you’ll want to stress over “including vitamin” to every little thing you eat.

I do know the worth of a hearty, nutritious breakfast…and I additionally know the battle of constructing it occur. Breakfast usually will get the least quantity of MY consideration, even whether it is my favourite meal of the day.

I’m simply saying, I get it. These are simply concepts!

And for those who’re feeling the stress to chop out your favourite breakfast meals this New 12 months, screw that. Give your physique extra of what it wants, whereas nonetheless having fun with the meals that deliver you pleasure!

I hope this helps!

PS – If you’d like some straightforward, tremendous nutritious breakfast recipes, try Cassey’s protein cookbook!


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