28 healthy breakfast ideas for busy women

One of the most frequent things I get asked by my online clients is ‘What can I eat for breakfast?’  especially as I recommend eating sugar free breakfasts too! I know what it’s like, women are incredibly busy and mornings are usually spent rushing around with little or no time, so it’s all too common to grab a coffee and croissant on the or just to skip breakfast altogether. Or of course they feel overwhelmed with trying to eat more healthy and simply don’t know what to have.

Well I have the solution – 28 of them in fact!

When I created the SELF-CARE Bootcamp I came up with a 28 day eating plan which includes 28 breakfast ideas ranging from super simple to more complex.  Many women think that yoghurt or cereal piled high with fruit is a healthy breakfast when in fact these are the sorts of things we should be avoiding or at least eating in moderation…. savoury breakfasts will fill you up and nourish your body in the right way, it’s a simple switch but the rewards are endless!

I thought I’d share the SELF-CARE breakfast plan with you all.  I like to vary my breakfasts so that I get a balance of nutrients across the week and to keep things interesting!  To give my clients a real range of ideas, I categorised the days of the week into the following:

Monday – eggs

Tuesday – oats

Wednesday – hummus / beans

Thursday – porridge / cereal

Friday – nuts

Saturday – fish

Sunday – fruit / yoghurt

 

Of course you don’t have to follow this plan,  but it just shows that breakfast can incorporate savoury foods like salad, beans and fish that you might not have considered eating in the morning!  People often say “What shall I eat for breakfast?” and I say “Anything you’d eat for dinner!” – I’m serious!

Most of these recipes can be prepped the night before which is an added bonus 🙂

This is one of my breakfast staples… Cucumber and hummus on wheat-free toast, cucumber and salad.. it takes a minute to put together!

 

Here are seven basic breakfast ideas for when you’re in a hurry –

1. Two scrambled eggs on one slice of wheat free toast
2. Oats, oat milk, cinnamon, pumpkin and sunflower seeds soaked overnight
3. Hummus and cucumber on rye toast with a teaspoon of olive oil and lemon
4. Porridge made with almond milk and chopped hazelnuts with a dollop of coconut yoghurt
5. Almond butter on wheat free toast
6. Smoked salmon on half an avocado with a half piece of wheat free sourdough bread
7. Coconut yoghurt with some blueberries, almonds and walnuts

This is my home made muesli with oat milk and coconut yogurt (I use the Coyo brand), you can also soak this over night for a more bircher style breakfast!

 Here are seven more interesting breakfast ideas:

1. Poached eggs with chopped chives
2. Oats, almond milk, Baobab powder, ground flax seeds, coconut yoghurt and cacao nibs soaked overnight
3. Hummus, fennel, alfalfa and chopped fresh parsley or lambs lettuce with a teaspoon of olive oil and lemon
4. Porridge made with oat milk, with almond nut butter stirred in and some ground almonds on top
5. Raw nut cereal – overnight soaked nuts and seeds, with a little almond milk, cinnamon & ground ginger stirred through
6. Smoked mackerel mixed with a little organic yoghurt & horseradish on a slice of rye with sliced cucumber
7. Goats milk yoghurt with sliced peaches and toasted walnuts

 I also put left overs in my breakfast… all the time in fact! Here is some stirred kale, fennel and peppers which I put onto hummus and wheat free toast – SO GOOD!

 

Here are seven ‘little more effort’ breakfasts:

1. Omelet made with feta shavings, chopped spinach and pine nuts
2. Coconut porridge made with oats, almond milk, coconut shavings and optional dollop of coconut yoghurt (soaked overnight or made fresh)
3. Mashed butter beans on 3 oat cakes or slice of rye with olive oil, lemon juice, salt and pepper with a handful of rocket
4. Creamy turmeric porridge made on the hob with ground cinnamon, turmeric and ginger, with a tsp. of coconut oil stirred in and optional dollop of coconut yoghurt
5. No bake nut bars – mix together some almonds, cashews, walnuts and pecans (2 cups in total) in a food processor, then add 2 tbsp. of nut butter, coconut oil, cinnamon and vanilla extract and mix, put baking powder on square tin and press mixture in, place in fridge to set
6. Stir fried prawns in fresh parsley and lemon, on slice of WF toast with green salad leaves of your choice
7. Strawberries and blueberries, covered in a thin layer of organic full fat yoghurt, topped with toasted nuts and seeds of your choice

This is a Mindful Chef Celeriac Rosti meal I made for dinner once, and I had the other one for breakfast the next day with a poached egg on top!

Here are seven ‘pushing the boat out’ breakfasts:

1. Baked eggs and avocado – halve an avocado, take the stone out, break an egg into each half, cover with chives and bake for 15 minutes / until the eggs are cooked
2. Chocolate porridge – oats, made into porridge with almond or oat milk, a teaspoon of peanut or almond butter stirred in and a handful of cacao nibs. Serve with dollop of coconut yoghurt and some more cacao nibs and chopped walnuts
3. Chickpeas and poached egg – warm some chickpeas through on the hob with a little olive oil, lemon, basil and chopped cherry tomatoes whilst poaching an egg. Mash the chickpea concoction up with a fork and serve with a poached egg on top
4. Homemade muesli – oats, amaranth cereal flakes, chopped hazelnuts, sunflower seeds, pumpkin seeds, coconut flakes (and really whatever you fancy!), mix it up and keep in Tupperware box so you always have some to hand!
5. Baked porridge and nut fingers – in a bowl, mix in some oats, oat milk (not too much, just so oats are soaked). Add some chopped nuts of your choice, some cinnamon and optional dollop of almond butter, squash flat onto a baking tray and bake for 15 mins, then slice into fingers
6. Smoked salmon & fresh dill omelet with rye toast slices. Add roasted tomatoes and/or mushrooms for a bigger breakfast
7. Coconut & berry mess – Layer berries, coconut yoghurt, nuts and yoghurt in a bowl or glass, and repeat the above one more time!

My 20 month old daughter Tabitha is a savoury brekkie addict! She loves a sliced banana but she always has crudite or salad or veg with hummus and either almond butter, scrambled egg or marmite on WF toast! Here she has romaine lettuce (which is surprisingly nutrient-dense) and cucumber but she loves fennel and radishes for breakfast as well!

So there you go, 28 amazingly tasty and super healthy breakfasts!  There’s no excuses for skipping this important meal and you’ll find that if you eat more savoury breakfasts you’ll feel fuller for longer and won’t have so many sugar cravings later in the day.

The SELF-CARE Bootcamp comes with a 28 day recipe ebook which includes lunches, snacks and main meals – if you sign up you’ll get to keep the resources for life.  The next SELF-CARE Bootcamp kicks off on Monday 15^th January 2018, click here for more info!

Janey x