So if you follow me on social media (and if you don’t why not?) you’ll know I love love love breakfast! I always have and recently my mum described breakfast as an ‘event’ in my house!

For a lot of you I know that breakfast is either an after thought, hassle or just a weekend thing. We all know we are supposed to have breakfast because it sets our eating for the day, and can help to stop from snacking on crap later in the morning.

Whilst the above is true, isn’t it a bit of a diet theory?

Some people cannot eat early, or perhaps their life prevents them from being able to sit down and eat.

Take my husband for example, prior to us becoming parents, he could get out of bed, shower and leave for work in less than 30 minutes. Breakfast was not even o his radar, that extra sleep was important to him (who’s laughing now!!) so if he were to start a diet and the first rule is that he must have breakfast every morning within 30 minutes of waking – forget it!

Telling someone to eat a 300 calorie breakfast every morning, is the same as telling someone to cut out their favourite snack. They will eventually quit, because it requires too much change, too quickly.

I love breakfast but I have a toddler, some mornings just getting a cup of coffee within 30 minutes is the best I can do!

So here are a few of my ‘go to’ breakfast choices, I pretty much eat the same things with various toppings!


Protein shake

You can use any protein powder you like, I can tolerate whey so that is what I tend to choose. This is my standard recipe…

1-2 scoops of protein powder

50g frozen spinach

25g frozen berries

1/2 tsp coconut oil or

1tsp of peanut butter or

a serving of powdered peanut butter

Add liquid – I tend to use water or unsweetened almond milk.


This is a great, quick and easy breakfast to master, and you can use it to your advantage and find out what works for you! For example I tend to have mine with fat, because fat helps me satisfy cravings and it keeps me full! Some of you may want to add some oats or more fruit…

French Toast

2 – 4 slices of low calorie wholewheat bread

200g -300g liquid egg whites

stevia/flavoured stevia

cinnamon for dusting!

Add the stevia to the egg whites and mix. Dip each slice of bread into the mix, allowing it to absorb the liquid. Place each slice on a flat griddle and allow the egg to cook, flip and cook the other side too. Serve with cinnamon, sugar free syrup – I love walden farms and fruit or top with peanut butter!

The great thing about using this low calorie bread is you get a lot of volume and it absorbs the egg mixture!

Protein pancakes/waffles

You can find a ton of recipes for protein pancakes on the internet, but you can also buy packets of protein pancake mix too! This is my go to pancake recipe…

2 scoops of protein powder

1/2 scoop of oat flour

2 egg whites

1/2 tsp of cinnamon


Mix all the ingredients together. Pour the batter onto a flat griddle, cook and flip! Be careful not to overcook the pancakes as they can become rubbery! Serve with sugar free syrup, berries, nut butter, eggs, bacon…Okay now I am hungry!

Breakfast sandwich/wrap

I love to make these a night ahead if I am heading to the gym the next morning! They are super simple but incredibly tasty.

1 Josephs low carb lavash bread (or other low carb/high fiber bread)

200g egg whites (scrambled)

4 rashers of turkey bacon (cooked)


babybel cheddar cheese


Preheat george foreman. Lay the lavash out, add mustard across the whole bread and grate the cheese, top with the turkey bacon, spinach and eggs. Roll the wrap like a burrito and place onto the grill to get it warm, allow the cheese to melt! Wrap and enjoy!

FYI I use babybel because I am not a lover of cheese, and these are great for portion control!


I’m sure y’all have heard of protein oatmeal, its basically oatmeal with added protein powder or egg whites. When you add protein powder it can feel like a treat, because its sweet and warming!

40g oats

1 scoop of protein powderImage-1 (1)

1 egg white

1 tbsp nut butter

Bring a pan of water to a simmer, add the oats and allow them to cook. Don’t allow them to overcook, and when they start to thicken add some almond milk to make it creamier. Add the egg white and stir until it has cooked. Remove from the heat and stir in the protein powder. Top with nut butter and ennnnnnjoy!

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