Why low carb?
I recommend a low carb breakfast to most of my clients, and if not low carb than a meal that balances blood sugar while containing healthy protein and fats. Why? Often times a major factor to weight loss and overall health is balancing your blood sugar, not just cutting calories!
If you’re used to your morning bagel or a food court option than this may seem like a daunting task, but it can be easy! Here are 3 easy recipes that will take you less time than getting in that Tim Horton’s line and will give you more energy and higher concentration levels throughout the day!
1. Chia pudding:
I love this option because it can be made the night before (or a few nights before if you want to prep enough for the week). It also takes a total of 5 minutes or less to make and there’s very minimal cleanup.
This recipe is for 1 serving. It can easily be doubled or tripled to give you a few days worth of grab-and-go healthy breakfasts!
4 oz almond milk or coconut milk
2 tbsp chia seed
1/2 tsp maple syrup
1/4 tsp vanilla extract
1tbsp hemp hearts
1 tbsp blueberries
1 tsp unsweetened coconut flakes
1. Add all ingredients to a mixing bowl and whisk vigorously to combine.
2. Let rest covered in the fridge overnight or at least 3-5 hours (or until it's achieved a pudding-like consistency).
3. Serve chilled with desired toppings (hemp hearts, blueberries, shredded coconut)
Although it’s ideal to sit and eat your food, I know that isn’t always realistic. A smoothie makes a great nutrient dense breakfast that you can eat on the go!
1 pear, chopped
1 cup ice
1 cup spinach
1 scoop protein powder (I like Sunwarrior or Genuine Health)
1 Tbsp coconut oil
1 cup unsweetened almond milk (or enough so everything properly blends)
Sprinkle cinnamon (great for blood sugar balancing)
Directions: Blend and enjoy! Option to top with unsweetened coconut flaked if you would like.
3. Mini frittata:
These are much easier than they sound, and make great breakfasts and snacks for the week.
8 organic eggs
1 cup mushrooms
1 cup diced red bell pepper
1 cup diced onion
1/4 teaspoon salt
1/8 teaspoon ground black pepper
*Note: You don’t need to stick with the veggies I used, you can use whatever veggies you would like!
1. Preheat oven to 350 degrees F (175 degrees C). Grease 8 muffin cups with a bit of coconut oil or line with paper liners.
2. Beat eggs together in a large bowl. Mix veggies, salt, and black pepper into the beaten eggs. Pour egg mixture evenly into prepared muffin cups.
3. Bake in the preheated oven until muffins are set in the middle, 18 to 20 minutes.
*about 2 “muffins”=1 serving
I know sometimes you’re caught in a jam and you have no choice but to go to the food court. That doesn’t have to be a diet disaster!
One tip is to keep hemp hearts in your desk at work. Hemp hearts are full or healthy fats and protein and can be added to plain oatmeal, which you can get at Starbucks or Tim Horton’s. I recommend adding about 3T to your oatmeal to help keep your blood sugar balanced.