Champneys senior nutritionist Becki Douglas continues her food swap series this month by looking at “the most important meal of the day”: breakfast.

Before we look into the swaps, in general one of the big things that people can benefit from is moving away from very carbohydrate-based breakfasts. Generally we’re a nation that has either cereal or toast, so by incorporating more protein at breakfast, that can be a really beneficial change for people. It can help to support your energy levels better throughout the morning; help reduce sugar cravings later in the day; balance your blood sugar level; which can help to manage your appetite better; and have a knock on effect for your overall calorie intake in the day in general. Changing what you eat for breakfast could be a really beneficial weight management change.

Swap out the cereal and bake an avocado


Swap out the carbohydrate and try to incorporate more protein by switching your sugary cereals or refined white toast with butter and jam to something like avocado baked eggs. Cut an avocado in half, spoon out some of the flesh, crack an egg into the hole you’ve made and bake in the oven for 20 minutes or so. Although it takes a bit longer than waiting for the toaster, avocado baked eggs are a nice, easy and tasty breakfast.

Cut an egg’s calories – no yolk!


Eggs are always a popular breakfast item and by removing the yolk you will save a lot of fat and calories – taking the calories down from 80 to around 15. If you made an egg white omelet using four egg whites, spinach, mushrooms, tomatoes and herbs, you could do that for around 100 calories and have a delicious low-fat, protein-heavy breakfast. The only thing you are missing out there is the fat and soluble vitamins that you would get in the yolk of the egg, but you can get those elsewhere from oily fish and dairy products throughout the rest of day.

Replace your juice with a smoothie


Unlike juicing, where you lose some of the fibre and vitamins in the pulp, by blending the food you keep all the matter. Also, fruit juices are full of a surprising amount of sugar, so it may be best to steer clear of them. Instead, a breakfast smoothie can be easily prepared the night before to leave you with no hassle in the morning. Try mixing kale, banana and frozen berries with almond butter and almond milk. Not only is it really nice and simple, but it is full of healthy fats for your brain and skin; protein to fill you up; Vitamin C and antioxidants in the kale and berries; and the banana and the almond butter make it quite creamy meaning it doesn’t taste like pond water – which is how it might look!

Put down the porridge. Chew on chia instead


A slight twist on porridge is a chia pudding. Chia seeds are packed with minerals and nutrients, and will help keep you fuller for longer. Soak them overnight in a little bit of almond or coconut milk, and by the morning they will be the consistency of porridge. Top with some fresh berries and pumpkin seeds for a really nutritious breakfast. By adding the natural sweeteners from berries, you don’t need to add any extra sugar, and a dash of cinnamon will help regulate your appetite and energy levels, which is important weight management-wise.

Paleo your pancakes


If you’re a fan of pancakes for breakfast, but want to try and cut down on the refined carbohydrates found in the traditional variety, give them a paleo-spin instead. Blend a banana, an egg, a little bit of vanilla essence, a little bit of cinnamon and some chopped walnuts to make a pancake batter, which you then cook in a little bit of low calorie cooking spray for 2-3 minutes on each side. Not only are you cutting out the refined carbohydrates, but there’s also extra nutrients from the banana like potassium, omega 3 in the walnuts, and protein from the egg to keep you full for the morning.

Click here for our healthy pancakes recipes

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1 comment

  1. Georgie

    Pretty much every non-carb breakfast option I’ve seen includes eggs. Is it ok to eat an egg every single day? What about cholesterol issues etc?