10 Healthy Winter Breakfast Ideas
If you’re pounding the pavement each morning hoping to drop some winter weight, could your breakfast be holding you back?
Many well-intentioned exercisers go too heavy on the pre-workout meal, particularly with carbohydrates. Studies show that if you are exercising for under 90 minutes, you can probably survive on just your muscle glycogen and fat stores. There is also good research showing that a ‘mouthwash’ (or very small amount) of carbohydrate can be just as effective a larger load, particularly after an overnight fast, for exercise of up to 70 minutes.
This doesn’t mean you should throw out your oats! But, perhaps it’s time to reassess just how much carbohydrate you really need to get a good workout. By reducing portions or choosing different breakfast meals, you may find the kilos start to drop a lot faster, without impacting your performance.
Here are our top lower-carb breakfast options for weight-conscious, early-morning exercisers!
1. Greek yoghurt recipe
1 cup of Greek yoghurt with 2 spoons of rolled oats, LSA, strawberries and kiwi fruit.
2. Paleo granola recipe
Homemade granola of mixed nuts and seeds, coconut shavings and goji berries toasted with olive oil and a drizzle of honey, served with high-protein cow’s milk.
3. Easy breakfast smoothie recipe
Breakfast smoothie with apple, cucumber, kale, coconut water, psyllium husk, and either whey protein powder or flaxseed meal.
4. Chia seed pudding recipe
Chia seed pudding made with almond milk and ½ banana.
5. Protein pancake recipe
Sweet protein pancake made with 2 eggs or egg whites, oat bran, yoghurt and cinnamon, served with a drizzle of honey, extra yoghurt and ½ cup of berries.
6. Low-carb toast recipe
2 slices of toasted low-carb bread (eg. Herman Brot) topped with cottage cheese and tomato.
7. Nourish bowl recipe
Nourish bowl of leftover steamed greens, roasted sweet potato, a dollop of homemade hummus and sprinkle of mixed seeds.
8. Savoury omelette recipe
Savoury omelette made with eggs, oats and grated cheese, served with sautéed spinach and mushrooms.
9. Breakfast burrito recipe
Breakfast burrito of scrambled eggs wrapped in mountain bread with fresh salad and avocado.
10. Flourless breakfast muffin recipe
Breakfast ‘frittata’ muffin with goats cheese, zucchini, tomato, capsicum and pumpkin
Written by Samantha Cowan - a Melbourne based Accredited Practising Dietitian and Sports Dietitian who believes that healthy eating should be flavoursome, fast and fuss-free.