My breakfast creations are always between 300-500 calories. Since I started to eat bigger portions and more carbs with a low glycemic (low-GI) index in the morning I have a more satisfied feeling during the whole day. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health (Read more about the GI Index). This results that I’ve less dips and spikes in my blood sugar level, hence more controlled and steady appetite and moods, that diminishes food cravings and my mood swings that often meant tiredness, lethargy, and irritation.

How do you Build-Your-Breakfast? Important is that you keep it simple and fun so that you end up going to bed the night before and are already looking forward to your breakfast the next day! Waking up a little earlier for a delicious breakfast is not that bad after all, trust me. You can use the below as a base and start experimenting yourself, a bit more or a bit less of everything, to find out what works for you.

Please be aware that I created below measurements according to my own personal needs after trying and testing multiple times on how my body reacts, by reading articles, and calculating my own macro-nutrients intake and energy level. I don’t stick tightly to these outcomes and measurements but use them in moderation to find balance in my daily life and food intake.

My starting point of a healthy Build-Your-Breakfast includes lots of fiber, protein, healthy fats, fruits in season, and avoiding too much (artificial) sugars.

COLD BREAKFASTS.
1 cup (125ml) Greek yogurt or milk
1/4 cup cereals (granola/special K/Barbara’s puffins/other)
1 tsp flaxseed/hempseed/other
Optional: 1 tsp cacao/cinnamon
Optional: scoop of whey protein (or whey isolate/lean) and your choice of flavour
Optional: 1 tsp honey

Example Build-Your-Cold-Breakfast: grab a breakfast bowl and start with the proteins. Add the flaxseed, hempseed or any other you like and combine more at the same time if you’d like. Then add in a scoop of whey protein and keep in mind that the flavoured ones can add extra sweetness (and sugars!) already. This is your base. I barely use milk, but that’s a personal preference, and chose Greek yogurt Total 0% instead as I like the thickness and it contains more protein that keeps me feel satisfied longer. Mix all proteins together with extra flavouring such as cacao or cinnamon. Make sure to pick a cereal that contains lots of fiber and not too much (artificial) sugars to sprinkle on top and then the base of your cold breakfast is ready to be topped with fruits, nuts and a drizzle of honey.

WARM BREAKFASTS.
1/2 cup (125ml) of milk and water each
1/2 cup oats (old fashioned/quick/instant)
pinch of salt
1 tsp flaxseed/hempseed/other
Optional: 1 tsp cacao/cinnamon or 10gr 85% Lindt chocolate
Optional: 1/2 frozen banana
Optional: scoop of whey protein (or whey isolate/lean) and your choice of
flavour
Optional: 1 tsp honey

Example Build-Your-Warm-Breakfast: use a sauce pan and heat to a medium heat. Add milk, water, oats and salt to the pan and cook according to the instructions of the chosen oats. For extra flavour you can already add the cacao, cinnamon, chocolate and/or the frozen banana. The frozen banana makes your oats creamy!  While your oats are getting ready, grab a breakfast bowl and start with the base consisting of flaxseed, hempseed or any other you like and combine more at the same time if you’d like. This is also the point that you can chose to add whey protein to your bowl. Once the oats are ready mix with the base in your breakfast bowl and top with fruits and nuts.

FRUIT TOPPING – chose fruits with a lot of fiber and a low GI index for a more satisfied feeling and to keep your blood sugar level stable:
1 cup blueberries/mango/pineapple/strawberries/passionfruit/or mix
1/2 banana

OTHER TOPPINGS – sprinkle on top:
almonds
walnuts
hazelnuts
coconut flakes

Enjoy! xSam