breakfast ideas.

Breakfast is one of my favourite meal times cause you can have what you want!!

Boiled egg and soldiers (toast cut into strips)
Poached egg on toast with marmite
beans on toast with poached egg on top
Dry fried egg, beans and 2 turkey rashers
Porridge
Cereal (with hot or cold milk)
Crumpets
Fresh fruit salad

Hope this helps

Breakfast is my favourite meal of the day! There is so much choice, and its such a good way to set yourself up for the day. My favourite choices are:
Breakfast cereal with skimmed or semi skimmed milk
Porridge and honey
Fruit, yoghurt and raisins
Poached or scrambled egg on light toast
Muffin with jam or poached eggs also nice too, but not with jam!!
Sometimes I love fresh tomatoes with basil on some toast - that's TASTY!

So much choice, but if you can, eat breakfast, it is the most important meal of the day and will set you up and stop you getting the munchies!!

oatmeal is quick and healthy and there are all kinds of healthy add-ins. I like to throw in some nuts of some kind and sprinkle on some cinnamon. Also, if you need protein, add protein powder.

I keep bagel thins and english muffins on hand also. And eggs are healthy and good for protein. I often make egg beater sandwiches on english muffin for breakfast (well... until I started exercising more and switched traditional b'fast for protein shake). A protein shake with some add-ins might be a good choice also. There are some good cereals that will keep you full, I use Kashi GoLean, but your 2 year old probably won't love it. I can't say the taste is what drew me. But it's great for curbing hunger. Peanut butter on whole wheat bread is good. Yogurt is also a good option and something else you can add to to bump up the healthy factor. I prefer Greek yogurt as it has lots more protein than regular. You will definitely want something with protein and carbs (preferably not junk carbs) to stay full.

Good luck on your journey.

Hi there not sure what you are already eating for breakfast but I alternate between 1) cereal 2) 2 x scrambled eggs (no butter or milk) with smoked salmon and plain low fat cracker 3) apple & banana chopped up with a tablespoon of no fat vanilla yogurt and sprinkled with a few seeds and raisins or 4) mug of tea with a little flapjack (always have a batch on annabel karmel flapjacks made up for when i'm running late with the kids....gives you a boost of goodness whilst feeling naughty at the same time Hope this gives you a few ideas...Goodluck

There is no need to eat breakfast if you're not hungry in the morning.

I love this recipe, given to me by my trainer:

4 egg whites
1/4 oatmeal
dash water
cinnamon to taste
optional - dark chocolate or carob chips

Mix together (Magic Bullet works best for mixing - LOVE mine!)
Allow mixture to sit while you heat pan to med-low then shake, stir or re-mix just prior to using.

Pour in mixture like pancakes. WIll cook like pancakes - just make sure heat is not too high! Add 3-5 chocolate chips per pancake (depending on size) just prior to flipping. Enjoy a healthy, high protein breakfast with heart healthy oatmeal and get your chocolate fix!

HI;
The last set of recipes listed here; overnight oats, are recipes I love and live off of sometimes I have them for lunch. You may want to adjust the amount of ingredients here as it depends on your personal routine. I.E. if you have a vigarous workout routine then leave it as is. I've been doing this and its worked to help me lose and reach and maintain my goal. Not to mention these are delicious. hope it helps

HOT OAT BRAN WITH COCOA & FRUIT
1/3 cup Bob's Red Mill Oat Bran
1 cup milk of choice
2 tbl Raw Organic sunflower seeds
2 tbl shredded coconut unsweetened lowfat (optional)
2 tbl Now Cocoa Powder
1/2 cup mixed berries
Sweetener of choice

Bring milk and water to boil whisk in oat bran, reduce heat to simmer until thickened.
If berries are frozen add them in at the end and continue to stir until they are thawed and warmed thru
Add in cocoa, sunflower seeds, coconut and sweetener of choice

Calories 316; Carbs 46g; Fat 12g; Protein 17g; Fiber 14g; Sugar 11g

BANANA COCOA SMOOTHIE
1 MEDIUM BANANA
1 SCOOP GARDEN OF LIFE PROTEIN RAW POWDER
2 TBL NOW UNSWEETENED COCOA POWDER
1 CUP VANILLA ALMOND MILK UNSWEETENED
1/2 TSP CINNAMON
1 TBL CHIA SEEDS OR 1 TBL COCONUT OIL


OVERNIGHT OATS - BASE RECIPE + variations
INGREDIENTS
BASE RECIPE
• 1/3 cup uncooked old fashioned rolled oats
• 1/3 cup low-fat Greek yogurt
• 1 cup Almond milk Nature's Place unsweetened with Vanilla
• 1 teaspoon honey, optional (or substitute any preferred sweetener)
• 1-1/2 teaspoons dried chia seeds **

NUTRTIONAL INFORMATION
CALORIES 266; carbs 32g; fat 10g; protein 15g; fiber 9g; iron 19g

VARIATIONS TO ADD
APRICOT GINGER
○ 1/8 teaspoon almond extract
○ 3 dried apricots, diced (or ¼ cup fresh)
○ 1 teaspoon crystallized ginger, minced or 1/2 tsp ginger powder
NUTRITIONAL INFO:

GRATED APPLE
○ 1 Generic - Raw - Medium Fuji Apple With Skin
○ 1/2 tsp cinnamon
○ 10g Chopped walnuts [to top before serving]
NUTRITIONAL INFO: CALORIES 150; carbs 23; fat 7g; protein 3g; fiber 5g; iron 2g

COCONUT MANGO
○ 4oz mango, diced
○ 1 tbsp. shredded coconut
NUTRITIONAL INFO:

BLUEBERRY VANILLA
○ 1/2 cup frozen blueberries
○ 1/2 tsp Nielsen Massey - Madagascar Bourbon Pure Vanilla Powder
○ 2 tbl unsweetened low-fat coconut
○ 2 tbl raw sunflower seeds
NUTRITIONAL INFO: CALORIES 148; carbs 15g; fat 9g; protein 4g; fiber 6g; iron 2g


DIRECTIONS
In a 16 oz jar with a lid, add oats, milk… All your ingredients. Put lid on jar and shake until well combined.
Refrigerate overnight or up to 3 days. Eat chilled.
Variations given above are just few of hundreds of ideas. Add your favorite fruit, dried fruit, nuts etc.

CHIA SEEDS**
There is a nutritional powerhouse in these little seeds, and this is a great way to sneak them into your diet. Chia seeds:
• have more Omega 3 fatty acids than flax seed (important for heart health)
• are the richest non-marine whole food source of Omega-3 (better than salmon)
• absorb 10 times their weight in water and transform into a gel-like substance--great for athletes for maintaining hydration and helps with weight loss by making you feel full longer
• are as high in protein as quinoa
• are loaded with calcium, potassium, Vitamin B, and anti-oxidants
• help balance blood sugar via the gelling action of the seed and it’s unique combination of soluble and insoluble fiber that slow down your body’s conversion of starches into sugars
• have a neutral taste so they will take on the other flavors in a recipe
• can be eaten whole (unlike flax seed); they don't have to be ground before adding them to food in order to digest them and benefit from their nutrients
• have a two year shelf life, stored at room temperature (flax seeds quickly become rancid and loose their nutritional value)

My breakfast muffins!
Only 158 calories per muffin!
Delicious with yoghurt and fruit salad.
Full of fibre and good quality carbohydrates.
And kids always LOVE muffins!

http://www.myfitnesspal.com/recipe/edit/13585315

Here are some of the breakfasts I enjoy and are quick to prepare.

1. Weetabix, scoop of whey protein powder, granola with semi skimmed milk.

2. Cup of blue berries, Ryvita with cottage cheese and a boiled egg.

3. Porridge Oats with blue berries and scoop of protein powder.

4. Greek Yoghurt, tsp of honey and flax / chia seeds with banana slices.

Breakfasts are my biggest challenge since I became a vegan. Especially since I used to have an omelette every morning... Also because I was told it's not good to have too much sugar at breakfast, I was at a loss at first as to what to have in the morning.
Eventually I came up with the idea of making my own pesto with no cheese, and I just eat whole-wheat bread with pesto and drink coffee. It tastes really nice and it's really good.

It's really easy to make, you just grind basil, almonds/wallnuts (pine nuts are the best but I can't afford them), add some olive oil and salt + pepper and that's it... I usually make a lot and freeze the most of it.

For most days, I have Bircher Muesli, which is home blend muesli soaked in apple juice and a grated apple overnight, then served with homemade yogurt, blueberries, bananas and seasonal fruit next morning. All the dried fruit, fresh fruit and juice provide enough natural sweetness, so no extra sugar is needed. Besides it's very quick to put together in the mornings.

Sometimes I bake banana muffins, carrot oatmeal muffins. I avoid using white flour and granulated sugar in baking, and I substitute with buckwheat, cornmeal, muscovado sugar and honey.