Most breakfast cereals are high in sugar, and are made of refined grains which can be difficult for the body to digest. A lot of breakfast cereals can also be calorific, especially once you have added milk. They tend to have a high Glycemic Index rating (which can spike blood sugar levels) and are generally low in protein.
So, I’ve come up three alternative breakfasts, that offer more protein and overall nutritional value than a bowl of cereal would.
Option 1- Scrambled eggs, smoked salmon and avocado
Having fasted all night whilst sleeping it is advisable that you get protein into your first meal, and eggs (particularly the whites) are a pretty complete source of protein and smoked salmon contains both protein and fats which is packed with omega 3s. Avocados are also a good source of fat, which helps in hormone balance and is a slower release energy source. It is also packed with vitamins including vitamins C and B6.
- 2 medium eggs – 129 calories, fat – 8 g, protein – 11 grams, carb – 0.7g
- 100g smoked salmon – 117 calories, fat – 4.3g, protein – 18.2g, carb – 0 g
- 1/2 medium avocado – 150 calories, fats – 15g, protein – 2g, carbs – 8g
Option 2 – Protein oats
“Proats” as they are often referred to which is essentially porridge oats and whey protein powder which gives you a good fix of slower release carbohydrates, faster releasing protein and is also a good source of fibre. A lot of people have trouble making this simple meal. It’s very quick and easy! Simply pour raw oats into a bowl, add a scoop or serving of protein powder and mix in, then add either boiling water or almond milk and mix again, cook in a sauce pan for a few minutes and it’s ready to go.
- 50g of Scottish Porridge Oats – 185 calories, fats – 4g, protein – 5.5g, carbs – 29g
- Myprotein Impact Whey 25g serving – 103 calories, fats – 1.3g, protein – 21g, carbs – 1g
- Unsweetened almond milk 250 ml – 32 calories, fats – 2.75g, protein – 1g, carbs – 0g
Option 3 – Greek yogurt, blueberries and almonds (Quickest Option)
This option suits people who are strapped for time. Natural Greek yogurt is an excellent source of calcium, potassium, protein, zinc and B vitamins. It also contains probiotic cultures which are good for gut health and help digest lactose. Blueberries (the top pick of all fruit) with fibre and vitamin C among other benefit, and almonds provide us with healthy fats, vitamin E and magnesium.
- 150g Greek natural yogurt – 117 calories, fat – 4.3g, carbs – 10.7g, protein – 9.1g
- 80g blueberries – 25 calories, fats – 0g, carbs – 5.5g, protein – 0.5g
- 15 almonds – 104 calories, fats – 9.1g, carbs – 3.5g, protein – 3.8g
So, when choosing your breakfast try and avoid sugary cereals. If you are going to have cereal then the best choice in my opinion is shredded wheat as it has no added ingredients and is best coupled with almond milk. Personally I would still opt for something like one of the above. As always, variety is the key, and do what works!