Breakfast is the most important meal of the day. You’ve heard it many times before but few of us actually make it a priority. What you eat first thing sets up your neurotransmitters for the entire day – these are the chemicals that communicate information throughout our brain and body. This is especially important if you lack attention span and concentration levels early on in the day.

Are you one of those people still grabbing a bowl of cereal before work? Most breakfast cereals have a high glycemic index which will raise blood glucose levels. Unless you can sustain these levels it is likely your sugar levels will drop and you will feel a depletion in energy and concentration levels. Your insulin sensitivity is also at its highest in the morning so you don’t want food that is going to spike insulin. Increased insulin can lead to more fat storage. If body composition and weight loss is your goal you need to make good choices on what you should be eating for breakfast, lunch and dinner. At Mindful Chef we take care of your dinners each week so you don't have to worry about what to eat.

In order to feel and look at your best here are some good examples of healthy breakfast ideas that you can do before work. 

Omelette muffins – cooking time 15-20 minutes

healthy breakfast

This breakfast idea is great because you can prep it in advance. I would usually prepare the mixture on a Sunday night, ready for the week ahead. It is really simple and easy to do. All you need is:

  • 6 eggs
  • muffin tray
  • ingredients to mix in, be as creative as you want (mushrooms, meat, spinach, tomatoes, onions, peppers)

If you have prepared this in advance all you need to do in the morning is pour the mixture into your muffin tray and put in the oven for 15-20 minutes at 180C while you get yourself ready. Now you have a healthy, great tasting breakfast to start your day in the best possible way. 

Green Smoothie – prep time 5-10 minutes

Healthy smoothie

Not all of us have the luxury of being able to take our time over breakfast. If this sounds like you then this light, healthy green smoothie recipe is easy to make and again you could prepare the ingredients in advance. All you need to do is chop the following and put into a blender with your preferred liquid of choice (we would recommend coconut water or water) : 

  • 1 cup spinach
  • 1 cup frozen mango
  • 1 kiwi
  • 1 tsp organic flax seed
  • 1 tbsp protein powder 
  • 1/2 banana 

Paleo granola – prep time 10-15 minutes

Healthy breakfast granola

With most breakfast cereals you buy from the supermarkets you can never be sure exactly whats in them. By creating your own you can have total control over what goes into your morning breakfast bowl. This healthy granola is gluten free, no grains, no legumes, no dairy and no refined sugar. To make this tasty dish you will need to do a bit of preparation in advance. Ingredients :

  • Blend 2 cups walnuts & 2 cups cashews
  • Blend 1 cup pumpkin seeds 
  • Blend 1 cup desiccated coconut 
  • 1 cup cranberries
  • 1 cup goji berries

Blend all of your ingredients together. Then whisk one egg white, a little water, 1 tsp vanilla extract and 1 tsp cinnamon in a bowl (if you need to make it a little sweeter you can add 1 tbsp raw pure honey). Add your blended ingredients and mix everything together really well. Then spread the mixture onto a baking tray. This part takes the longest but you don’t have to do anything for it. Simply pop the tray into the oven at 150-160C and bake for 40 minutes. When you remove the tray from the oven allow the mixture to sit for 10 minutes, this will give you those little clusters everyone loves in granola. 

Pour the baked mixture into your favourite jar and you now have your very own healthy granola breakfast. This is much healthier than anything you buy off of the shelves and it’s great fun to experiment with different ingredients and flavours. 

Breakfast will set you up for the day but what you eat for the rest of it dictates how you look and feel. If you still aren’t sure of what you should be eating take a look at our healthy eating plan.

If you’re looking for inspiration for dinner take a look at next week's recipe boxes.