Healthy Breakfast Ideas - Jen Coppock Nutrition Coach

Nutrition

Breakfast Ideas

The most important meal of the day!

I love breakfast… it’s one of the reasons I actually honestly get out of bed in the morning. However if you aren’t a breakfast person, or you are having a major diet overhaul and have no clue where to begin, here are a few of my favourite suggestions!
There’s no right or wrong, and remember Breakfast is “Break Fast”, so it’s literally just the meal that kick starts our energy system for the day. There’s no reason why you can’t save your lunch or tea from any batch booking and have that! Just because Kelloggs did amazing branding that convinced the western world we should all eat cereal – does not mean you have to eat cereal (unless you want to)!
If you have any awesome breakfasts you think I should add here please email [email protected]

Healthy Eating - Breakfast Cereals — Speaking of cereal... yes it's an easy option for in the morning! Try to avoid high sugary breakfast cereals though and make sure you measure or weigh your chosen cereal out. It's quite easy to start with 40grams and soon end up with a huge bowl filled to the top! I find the "cup" measures are brilliant for weighing out your cereals once you've weighed it once - you just use that measure and it should be the same each time. Personally my favourite cereals are Bran Flakes, Oats and Weetabix. Make sure you measure your milk, and a lighter alternative is Aldi Coconut Milk (opposite the bread).

Avocado & Egg On Toast

A brilliant breakfast, and one of my favourites. Extra additions can be Bacon Medallions or Salmon slices which are both super protein and low calorie, tomatoes also make this extra yummy.
What to watch: Avocado is high in good fats but that means it’s high in calories. So make sure you weigh it out! In the Deli section at Aldi they sell tubs of smashed avocado, just put your toast on the scales and scoop 30-40 grams out! I also have a time saving hack for the eggs below.
Total: 230 Calories (Egg 63cal, Village Bakery Seeded Loaf 93cal, 40g Avocado Smashed 74cal)

Eggs

At just 63 cal for a medium egg, they’re packed full of nutritional goodness. How they’re cooked doesn’t matter, with the exception of frying. All fried food absorbs the fats it’s cooked in, so ideally just use a light spray fat, or go for scrambled, poached or boiled instead.
My timesaving cheat here, is to use an egg cooker. Home Bargains sell them, alternatively check Argos. You can cook 6 or 7 eggs to runny or hard boiled perfection (and saves on gas!). I cook mine, then stick them in the fridge for the next few breakfasts, or even as a snack.

Overnight Oats

They don’t need to be left overnight, just a few hours and make a brilliant snack or supper option.
There are loads of recipes online, but all you need is a sealed jar, oats, liquid (normally yoghurt or milk), and your fruit or additional flavours.
To make them you put the oats in the jar, add your yoghurt (the Brooklea chocolate pots are only 64 calories and delicious!), add a small splash of milk if it’s not runny enough. Then add your fruit or flavours , leave for a couple of hours in the fridge and it’s super tasty and nutritious!

Milkshake

One of the major things we need first thing in the morning is to rehydrate so a milkshake is a pretty good option. I’m not a fan of drinking your calories, but if you struggle to have breakfast then a shake or smoothie could work well for you.
Semi Skimmed, Almond or Soya milk are lower calorie options, and Aldi Coconut Milk near the soya stuff is really low. Add fruit (frozen fruit is easy to store and works like ice as well), and throw in the blender! If you want to add protein powder for extra calories and nutrition the X-tone version in Home Bargains is one of the cheapest with lowest calories but highest protein.

Full English Breakfast

I won’t tell you how to cook this one! However I’ll give you some tips to make a nutritious, lower calorie version. Firstly, avoid frying! Use an airfryer where you can or oven bake.
Sausages: Aldi do a skinny sausage which are only 74 calories each and 10 grams of protein!
Bacon: Go for the medallions, two medallions are 63 calories and 12 grams of protein.
Toast: Do not fry! Just in the toaster is best, go easy on butter or even better just don’t have any. I personally love the little Village Bakery seeded loaf.

Bagel

If you want something quick and on the go, why not have a bagel? They’re not the lowest calorie option but most brands offer nutritious versions. Village Bakery do a “Thins” version which is only 121 cal, you can use whatever toppings you like. A good way to substitute high calorie butter or margarine is to use the Laughing Cow Lighter Than Light cheese triangles instead of butter (or the Aldi version!), they’re lower in calorie, packed full of calcium, pre-portioned out and super tasty! Bagels also make a great snack, lunch or post workout option.

Nutrition Plans

Manage your weight by creating your nutrition plan

I’ve been big. When I started running I was wearing mens 3XL tops because the 2xl felt too snug when I moved. I’ve done every diet under the sun, and the only way I believe I can help you is to find a lifelong nutrition plan that suits you and your food choices.

I don’t believe in restricting and I believe that no food is off limits, but I also advocate a “food is fuel” approach to selecting your nutritional choices. We all have individual goals and our bodies are unique in their own ways, what works for one person won’t always work for another. Therefore I work with my clients to help educate and develop their own individual plan they scan stick to for life.

If you would like to know more and think I might be the right support for you you Contact Me.