A great idea for a quick and healthy breakfast


Take a few minutes each morning for healthy breakfast. Try it, it pays off. You will be more energetic, healthier and more efficient at work. Breakfast is a very important meal and you should invest some time in enjoying a high-quality morning meal and you'll have more energy and get more done all day long. If you just modify your habits and make little effort, you’ll start eating healthy food regardless of the demand of a modern lifestyle.

A healthy breakfast should contain fruit or vegetables, carbohydrates, protein, healthy fats, and some dairy. You have to leave the comfort zone and be aware that there is no "breakfast food" as such. We can take any food first thing in the morning, so that multiplies our range of options. It is easy to get used to the appetite for new flavors in the morning. It is important to state what we eat in relation to the global menu of the whole day, since it should not exceed 30% of the total calories, and organize the rest of the day without forgetting what we have eaten in the first hour.

Proposals for healthy breakfasts:

  • Oatmeal pancakes
  • Ingredients: 4 egg whites, ½ cup of oat flakes, 1 tablespoon of ground flax seeds or chia, 1 teaspoon of cinnamon, 2 sachets of sweetener without calories and a teaspoon of vanilla.

    Beat all the ingredients and prepare the pancakes in a Teflon pan.

    The whites are low-fat, high-quality proteins and oats are a low glycemic carbohydrate that helps lower cholesterol, control glycaemia, decrease appetite and facilitate fat loss.

  • Avocado toast with gluten-free bread and sprouts
  • Ingredients for 2 people

    For bread

    1 ½ cups of pumpkin seeds

    1 cup of Brazil nuts

    1 cup buckwheat flour

    ½ cup of sunflower seeds

    3 tablespoons of psyllium

    2 tablespoons of chia seeds

    2 tablespoons of Provencal herbs

    Black pepper

    1 ½ cups of filtered or alkaline water

    ½ cup of sea water

    Organic extra virgin olive oil


    1 avocado

    1 handful of alfalfa sprouts, pipes, linen...

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    Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
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    Evangeline Howarth

    Evangeline has taken part in competitive sports since a young age. As a qualified RYA Dinghy Instructor, she understands the importance of proper nutrition for fuelling extreme and endurance sports, especially due to her experience in Team GBR Squads and captaining and coaching her University first team.

    In her spare time, Evangeline loves running – especially marathons. On the weekends, you’ll find her taking on water sports or hiking up a hill. Her favourite evenings are spent taking on a HIIT session or squats in the gym before digging into some spicy food and a ton of vegetables – yum!

    Find out more about Evie's experience here.

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