7 Days of Healthy Breakfasts: Free Meal Plan
When it comes to healthy breakfast recipes, I’ve got you covered!
Breakfast is my favourite meal. I mean, what’s not to love? You can eat pretty much anything, sweet or savoury for your first meal of the day.
Not everyone feels that way though. I know some people just don’t feel like eating first thing in the morning.
Or if you’re following any type of Intermittent Fasting, then you’ll be eating your first meal later in the day. Technically, you’re still ‘breaking your fast’ but you might not call it breakfast!
If you’re post-menopausal, you might like my free Breakfast Reframe guide — it’s a simple way to start eating in tune with the way your body works now.
Anyway, for those of you who are breakfast lovers like me, and you need it to be easy and healthy, read on …..
1. GREEK YOGHURT BOWL WITH HONEY, TOASTED MUESLI & FRUIT
This is my favourite no fuss, 5-minute BASIC BREKKIE BOWL. Add 2 or 3 big spoonfuls of yoghurt to a bowl, mix in some honey, then top it with a handful of muesli, and a serving or two of fresh fruit.
You can supercharge a basic bowl further by adding other toppings such as oats, pumpkin or sunflower seeds, hemp seeds, flaxseed, chia seeds, protein powder, nut butter, dried fruit, or whatever else you like!
The prep needed to this exact bowl is to make the muesli. Get my TOASTED MUESLI RECIPE HERE.
I also recommend trying this delish BANANA MUESLI as an alternative.
Make a big batch on the weekend and you’ll have enough for a couple of weeks.
2. BOILED EGGS: SOFT OR HARD
Eggs are such a great way to start the day, because they’re just so darned good for you, and they fill you up.
I used to boil my eggs in a saucepan on the stovetop, but now I use my pressure cooker, and I love that I don’t have to watch over them. I just set the timer, and come back to perfect eggs, every time!
My favourite go-to breakfast when I get home from the gym is 2 soft boiled eggs, with runny yolks, of course.
Hard boiled eggs are also great to prep ahead and keep in the fridge for whenever you need them.
Want more egg recipes? Check out this collection of 29 HEALTHY EGG RECIPES.
3. COCONUT MILK PORRIDGE WITH FRUIT
For this one you’ll need my COCONUT MILK PORRIDGE recipe. Then just add your favourite toppings.
Coconut milk gives this porridge a really creamy taste, but you can use any type of milk you prefer. Just add a shake of cinnamon and a dash of vanilla to the oats and water.
I always recommend cooking porridge on the stovetop, and add the vanilla and cinnamon as you go. It really only takes 10-15 minutes.
4. HEALTHIER MUFFINS
Who doesn’t love a good muffin? The problem is that when you buy them, they’re loaded with not-so-healthy fats, sugar and refined flours.
Which is why I developed my muffin recipes! Try the BASIC GREEK YOGHURT MUFFINS or the STRAWBERRY COCONUT MUFFINS, or even the EASY EGG MUFFINS.
Obviously there’s some prep required for these. Bake a batch on the weekend for delish breakfast treats all week long!
Muffins are also perfect to take to those morning teas at work. You’ll convert even your most skeptical colleagues, once they taste these babies!
5. CHOCOLATE ENERGY BARS
Make a batch of these CHOCOLATE ENERGY BARS to keep in the freezer for those mornings when you need to grab something on the run.
For me, they’re the perfect mini brekkie – with a cup of coffee of course, before a morning workout. Just the right size, and plenty of energy boosting ingredients.
There’s also another slightly different PEANUT BUTTER BARS version you might like to try. I mean, who doesn’t love peanut butter and chocolate?
6. GREEN SMOOTHIE/PROTEIN SHAKE
Smoothies and protein shakes are perfect when you don’t have a lot of time for breakfast. You can whiz one up and then drink it on the way to work, or after you get there.
They’re also a perfect pre or post workout meal. Just add a handful of nuts, or a hard boiled egg on the side for a more filling meal.
Try my EASY GREEN SMOOTHIE recipe, or this BANANA PROTEIN SHAKE.
7. QUICK & EASY, HEALTHY PANCAKES
When you want something a bit more indulgent on the weekend, but still on the healthy side, you need to try my EASY WEEKEND PANCAKES.
Simply throw all the ingredients in a blender, and then cook! Add your favourite fruit, a drizzle of maple syrup, and some Greek yoghurt on the side.
Alternatively, try these POST WORKOUT PANCAKES or these 3-INGREDIENT PROTEIN PANCAKES for a delicious, healthy treat after a hard workout.
See, it really is easy to have a healthy breakfast every day!
Seriously though, it’s really not that hard to have a nutritious breakfast every day, when you have healthy breakfast recipes like these on hand.
All it take is a little bit of planning and prep, and you’ll be in the habit in no time.
And make sure you download the FREE recipe pack too!
You’ll find plenty more simple, flavour-packed recipes here on my blog that work beautifully for post-menopausal bodies.
If you haven’t already, I recommend grabbing a copy of my free Post-Menopause Breakfast Makeover.
Your body responds differently now to food, stress, sleep and movement, so the old “just eat less” rules don’t work anymore.
The Makeover Guide shows you how to build satisfying breakfasts that support your post-menopausal body, for sustainable weight loss.
You can read more about it here:
Post-Menopause Breakfast Makeover
Or click the button below to dive straight in.
Don’t forget to pin these recipe ideas for later!
