5 breakfasts to actually keep you full
How to Build a Well Rounded Breakfast
Typical breakfasts I hear patients eating are not balanced. Sometimes they aren’t even present at all! This sets you up to be hungry throughout the day, worsens energy, creates resistance to exercising, increases cravings, slows metabolism, the list goes on.
Cereal, toast, smoothie, overly greasy meats, these are not fully balanced options.
What Makes a Breakfast “Well Rounded”
Think of your breakfast like building a plate in general (learn more about how to structure a plate properly here)
You want a mix of protein, fat, high fibre carbohydrate and nutrition.
When one of these is missing, you usually feel it. You’re hungry again quickly, reaching for snacks, or feeling that mid morning slump.
This doesn’t mean every breakfast has to be perfectly balanced, but having a general structure makes it a lot easier to feel good and stay consistent.
Before we get into ideas, this part matters. If your breakfast takes too long, requires too many ingredients, or feels like effort first thing in the morning, you’re not going to stick with it. So keep it simple. Think easy to repeat, easy to prepare, and easy to enjoy. That’s what makes it sustainable.
5 Simple Breakfast Ideas to Get You Started
Chia pudding is a favourite in our house, there are SO many recipes online and I have a few of my favourites in the MelloWell membership, but see my favourite go to recipe on instagram below. Make sure you are adding about 3 tbsp of chia seeds to get enough fibre, use fruit to sweeten it naturally and ensure you add protein powder to keep you sustained. We like to make these in mason jars and bring to work to enjoy.
2. Oatmeal is another quick and easy option, ensure you are using whole rolled or steel cut oats (avoid quick cook oats where the fibre has been removed, these won’t keep you full), sweeten with fruit and add your protein powder after cooking. These can even be prepared as overnight oats for a grab and go morning routine.
3. If you are more of a savoury person, eggs alone are not sufficient protein and do not contain any fibre. If egg breakfast if your thing, consider using a a combination of eggs and egg whites to up the protein, add a high fibre bread (I love the brand Silver Hills) and pair with sautéed greens, tomatoes, onions and other vegetables to increase nutrition.
4. Tofu scramble is a preference of ours over eggs, it has more protein and more fibre than eggs to keep us full longer. Here is my favourite tofu scramble recipe. Best paired with sauteed greens, tomato and onion.
5.Protein blender pancakes are a weekend favourite for us. With a base of banana, protein powder and oats. This recipe is also in the MelloWell membership, check out more recipes available in MelloWell here.
Make It Easier to Follow Through
Just like any other habit, breakfast is easier when you reduce friction. Have a few go to options so you’re not deciding every morning. Keep ingredients on hand. Prep what you can in advance, even if it’s just washing fruit or setting things out. The goal isn’t to be perfect. It’s to make it easy enough that you keep coming back until it is a full on habit.