SMARTL Health Coaching

Better Breakfasts

When you decode the word breakfast – "Break fast" – think about what it means? Our bodies are functioning the best when there are moments of filling up the energy and then using up the energy. As already recommended in my previous posts, we should aim to leave at least 12 hours of “fasting” between our dinner and breakfast – in order for our bodies to use all the energy and nutrients received throughout the day from our food and to take a well deserved rest. So breaking the 12 hour fast in the morning becomes your Breakfast – every morning is an opportunity for a fresh start!


Breakfast sets the tone for the rest of the day – a balanced breakfast stimulates your brain, provides blood sugar stability  (for energy, mood and focus) and supplies your cells with enough fuel to keep yourself energetic up to your next meal.


What is a balanced breakfast though? The aim is to have all three big groups of macronutrients present in each of your breakfasts – fats, proteins and carbohydrates, then you’ll be feeling full and will not reach for first snack one hour after you’re done with your breakfast! Here are some ideas from each group of macronutrients that you can mix and match together:


  • Avocado
  • Any nut butter (almond, cashew)
  • Nuts or seeds (almonds, sunflower or pumpkin seeds)
  • A dash of olive or coconut oil

  • Eggs
  • Quinoa
  • Chia seeds, hemp seeds
  • Salmon
  • Lentils, legumes
  • Soy products (beans, tofu)
  • Animal protein products (milk, yoghurt)

  • Oats
  • Buckwheat
  • Oat/spelt/Coconut/almond flour
  • Vegetables/fruits

Experiment mixing up different foods from these three groups – some ideas could be yoghurt with granola with or without fruit, chopped banana with some nut or seed butter, whole-grain toast with hummus and radishes, avocado with egg, roasted sweet potato with some hemp seeds, veggie-fruit smoothie with some extra protein.


Try to add some of the superfoods for different taste – ginger in the colder times, spirulina if you like the taste, some additional hemp seeds, etc


For a lot of us it is not the issue of finding different recipes for breakfast but its finding the time to make them. The solution is to be organized and to plan your breakfasts by week, so it becomes a schedule at some point. Of course, try to vary as much as you can – oatmeal on Monday, fruits on Tuesday, egg on Wednesday, etc. Weekends can be left for spontaneous preparations – this offers some room to repeat what you’ve liked or to try out new things!


If you would like to be inspired by some of my recipes:

Caramelized Apples Breakfast Bowl

Raspberry Chia Seeds Oatmeal

Salmon and Avocado Omelet





Some funny insight for general knowledge What the world eats for breakfast?



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