Breakfast is the most important meal of the day! Overnight your body enters a mini fast because you haven’t eaten for around 11-12 hours. Having breakfast kick starts your metabolism, and will prevent you from bingeing out at morning tea / lunch.
Your breakfast should include a good mix of carbs, protein and fats, as well as fiber. Eating protein and fiber for breakfast will help keep you feeling full. Here are some of my favourite options that I eat on a regular basis.
PROTEIN SMOOTHIE
This one’s my favourite, as you probably already know! It’s also great if you’re really busy and don’t have time for breakfast. You can whip it up the night before and have it on the run. This is what I recommend putting in your smoothie:
- ½ to 1 banana
- 1 cup berries of choice
- 1 cup unsweetened almond milk
- 1 scoop protein powder (gotta get that protein in!)
- Chia seeds (optional)
- Nut butter (optional)
- Greens (optional)
- Cinnamon (optional)
OMELETTE
The omelette combinations are endless! I usually start my omelette off my mixing 2 whole eggs plus 2 egg whites (for extra protein) and then mixing in my meat of choice and vegetables. You can also serve with a slice of bread (optional). Here are some great omelette additions:
- Smoked salmon
- Bacon
- Avocado
- Tomato
- Spinach or leafy greens
- Broccoli
- Peas
- White or sweet potato
- Pumpkin
- Capsicum / peppers
- Olives
- Feta or ricotta cheese
YOGHURT WITH BERRIES AND HOMEMADE GRANOLA
At the start of each week, I usually make up a big batch of healthy granola. I will usually have around 1/3 cup with my yoghurt and fruit. The granola can be high in calories (depending on what you put in it), so make sure you don’t go overboard. You can make up your own granola with your own ingredients, but these are some things I usually put in mine:
- Oats
- Raw buckwheat
- Puffed rice
- Coconut flakes
- Chia seeds
- Almonds
- Cinnamon
- Maple
- Dried fruit (optional)
Choose natural yoghurt that has no added sugar. If you look on the label, one serve should have less than 8g of sugar. And top it with some berries.
CHIA SEED PUDDING
Chia seeds are great because they are EXTREMELY high in fiber! And fiber keeps you feeling full. To make chia seed pudding, mix 3 tablespoons of chia seeds and 1 cup of unsweetened almond milk (or milk of choice) in a large bowl. After 2 hours, give it a stir. Leave in refrigerator overnight. In the morning give it a good mix. Top it with whatever you like! I usually top mine with some of these:
- ½ banana
- Berries
- Coconut flakes
- Nut butter
- Cinnamon
- Honey
BACK UP BREAKFAST = AVOCADO ON TOAST
If all else fails and you haven’t got anything prepared, my go to breakfast is a piece of toast with avocado (and you can add eggs too!). Yum!
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Hello👋 which exercises for your legs help best to slim them down? I go to planet fitness which machine would you suggest for me to slend my legs down besides treadmill? Thank you so much ☺️
Hey lovely,
Thanks for reaching out! :)
Since this would require an exchange of messages, I would highly recommend that you reach out to info@rachaelattard.com and we’ll gladly help and advise! :)
It is simply easier to do it via emails than comments here – I hope you understand! :)
Looking forward to hearing from you! xx
Love,
Ana
What do you recommend when buying protein powder as I have never bought before and want to start making the smoothies
Thanks
Hi lovely,
Rachael usually recommends plant based protein powders as they don’t have any dairy which can cause some unpleasant side effects.
Of course, you can use whey powder if you prefer and aren’t lactose intolerant.
Here are some of the best protein powders:
Vega Clean Protein
Livwell protein blend
PranaOn Plant Protein
For more helpful tips please have a read of this blog post.
Let me know if you have any other questions! xx
Love,
Marina
Hi. What can I put instead of protein powder?
Hi lovely,
You can add some nuts and double the peanut butter amount. Or you can use dairy milk or yogurt instead! xx
Love,
Diana
Hi Rachael my name is Maria and I’ve been gaming for about 8 years and I’m so upset that I have to got the results I want . I do 5 classes of cardio and in between weights , I’m 51 and going through menapaus I think I’m one of those skinny fat people I currently weight 49kilo , I just want to tone my flab and loose some body fat and always confused about what to eat before and after work outs
Can you advise me as what I’m doing wrong
Thank you
Maria
Hi Maria, your body goes through lots of changes during menopause so I would say that hormone imbalances are causing your weight gain / inability to lose fat. It could be worth seeing a doctor and/or naturopath to help with hormones first. I have written a blog post on what to eat before and after your workouts so have a read of that. Otherwise, diet is the most important thing for losing weight. Even if you exercise a lot, if you don’t eat well (i.e. the right type of foods and the right amount), you still won’t be able to lose weight. Have a look at this blog post to work out your daily calorie intake. I hope that helps! xx
Hi, i have been eating 600-900 calories a day for almost a year and now i realized that it’s too little and that is probably the reason why i’m not loosing weight. Will i gain weight if i start eating more? How can i loose weight?
Hi lovely, yes this has probably damaged your metabolism so is preventing your body from losing weight. Unfortunately this may take a while to recover from. I wrote a blog post on how to fix a damaged metabolism so please have a read of this. It has everything you will need to know. If you still have any other questions after the reading the blog post, feel free to ask me! Good luck xx
Hi Rachael,
Do you toast your granola or is it more like a muesli?
Thanks
I toast it :) x
Hi Rachel where do you buy the Proper Protein powder?
Hi Karen, you can buy it online but I think they only ship to Australia xx
How long after waking should I eat breakfast? I wake up at 6am to get ready for work and I’m not hungry at that time. Then I have an hour commute on a train to work and don’t like eating on the train so I eat my breakfast when I get to work around 8.15am. Is that too late?
Hi Candice, no I think 8.15am is fine with your schedule :) Ideally you should eat a bit sooner, but I don’t think it makes that much difference. I used to wake up at 5.15am for gym and do a commute as well, and I wasn’t eating until around 8am and it worked fine for me! xx
what cereals/granolas would you recommend to have with smoothie bowl, healthy and delish?
You could always try making your own! Otherwise I use Paleo Hero granola or Carman’s brand muesli :) x
Thank you for the great Brekkie ideas :-)
You’re welcome! :) xx
What brand of protein powder do you recommend?
Hi Ella, I use Proper Protein whey protein. It tastes really good and is low in calories and carbs with minimal preservatives xx
Hi- What do you think of oats with fruit as a breakfast option?
Hi Siya. Oats can be great but depends what you put in them. If you put in lots of honey, milk etc it could end up being high in calories quickly. But they’re definitely a better option than cereal! xx