Meal Planning: Breakfast Edition (and why a bowl of Shreddies won't cut it)
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As anyone who has seen me knows, I'm a big proponent of breakfast.
You are waking up not having eaten for 10+ hours, and are about to start a busy day of demands. Your brain and your body need fuel!
There is a fair amount of compelling research that suggests when the day is front-loaded with fuel, we see less overeating. Starting your day with fuel is also helpful to keep blood sugar stable, energy stable, mood stable and decrease cravings.
What you start your day with matters! We want long-term fuel, things that are broken down slowly into glucose to keep your blood sugar stable for a long time. To achieve that, the meal needs to have a good amount of fiber and protein. For most people, we're looking at at least 25g of protein in the breakfast and at least 8g of fiber.
This doesn't mean you can't have starch. In fact, the starch (like oats) might be part of your protein and fiber source, but a bowl of shreddies and milk is not going to cut it. And even a protein shake (if it's just milk + protein powder) doesn't really cut it as it doesn't have enough fiber and calories.
To keep the breakfast simple, I'm a big fan of finding a go-to that you enjoy and keeping it on repeat. Less decisions = saving your brain power for other important things.
Some ideas could include:
Greek yoghurt or cottage cheese bowl = 1 cup Greek yoghurt or cottage cheese + ½ cup berries + granola/nuts/seeds on top.
Oatmeal (in overnight oat form or cooked in morning) - to achieve the protein and fiber goals - need to add some fruit + an extra protein source (egg white, protein powder or greek yoghurt can all be good options). Nuts and seeds on their own probably don’t cut it!
Smoothie - can’t just be a shake. Needs to have a protein source - either protein powder or 1 cup greek yoghurt. And veg and/or fruit blended in!
Eggs - to get enough protein - you need 3+ eggs and/or need to beef it up with cottage cheese or egg whites. Add an easy vegetable like cherry tomatoes, spinach, broccoli slaw, or frozen vegetables!
Nut butter toast - 2 slices of a heartier bread (like Silver Hills - The Big 16) + peanut butter and hemp hearts on top + a piece of fruit
High protein cereal (Like Farm Girl) + high protein milk + fruit
Lentil bowl - ½ cup canned lentils + ½ cup cooked quinoa + ½ cup edamame + whatever toppings you enjoy!
Tofu scramble: ¼ to ⅓ package of firm tofu scrambled with vegetables on heartier bread
Chia pudding with fruit: needs to be made with greek yoghurt or high protein milk or have protein powder added to it in order to hit the goals!
Protein pancake or waffle with toppings - add protein powder to any pancake or waffle batter + top with fruit and potentially yoghurt or nut butter (and whatever else you enjoy!)
These can all be tweaked and changed to increase the protein and fiber as needed. What would you be the most likely to make? If you find you get bored easily - is it helpful to have 3 options that you rotate in your week? Or rotate through things week by week?
What do you notice in terms of satiety and function the rest of the day when you start with more protein and fiber!
Disclaimer:
This content is for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, naturopathic doctor, or other qualified healthcare provider with any questions you may have regarding a medical condition or health concern. Never disregard professional medical advice or delay seeking it because of something you have read here.
Hi, I’m Dr. Janine, ND
I’m a Naturopathic Doctor currently practicing in Guelph, Ontario, Canada.
I truly believe that our enjoyment of life is closely tied to how we feel physically. When we’re healthy, we can take on anything. But when we feel off, even the simplest tasks become overwhelming. I’ve been through hormonal shifts, sleepless nights as a parent, and the stress of balancing everything. But I also know that with the right strategy, we can go from surviving to thriving—and create a healthy, thriving family in the process.
I look forward to meeting you soon.
- Dr. Janine, ND
Follow me on social media, @dr.janine.nd