3 healthy breakfast recipes that will keep you full till lunch
Looking for healthy breakfast recipes that will actually fill you up? Personal Trainer Ryan Le Breton shares 3 yummy meals that will kick start your day
There’s nothing worse than being absolutely starving come lunchtime. And being that hungry can lead to cravings, and those cravings usually include carbs and sugars – am I right?
A breakfast that keeps you full will need to include protein – the most satiating macronutrient.
Good carbs too are necessary as this will keep your energy levels sustained until your next meal.
In our search for healthy and satisfying breakfast inspiration, Healthista called upon personal trainer Ryan Le Breton who has a collection of free E-books, full of some of the most delicious yet easy recipes Healthista has seen in a long time.
Oh and yes you read that correctly, free E-book.
In Ryan’s own words his E-books are for people who:
- Do not enjoy cooking.
- Want to learn some quick, easy, healthy recipes to help reach their goals.
- Want to change their eating habits and get some new ideas to share with friends and family.
- Need guidance on macronutrients and portion control.
Sound like you?
Healthista has picked 3 healthy breakfast recipes that we promise will keep you full till lunch time…
Breakfast recipe #1 Easy Green Shakshuka
414 Calories | 26g Protein | 28g Carbohydrates | 25g Fat | 11g Fibre
Total time: 30 minutes
- 12 asparagus tips
- 100g peas
- 100g double-podded broad beans
- spinach 200g, shredded
- 1 tablespoon olive oil
- 1 tablespoon butter
- 6 baby leeks, sliced
- 2 garlic cloves, sliced
- 2 teaspoon cumin seeds
- 4-6 eggs
- dill – a handful
- chopped chilli flakes – a pinch
1. Bring a pan of salted water to a boil then add the asparagus and cook for 30 seconds.
2. Add the peas and beans and cook for another 30 seconds, then add in the spinach and cook for 2 seconds more before tipping everything out into a colander to drain.
3. Heat 2 tbsp olive oil and a knob of butter in a large frying pan.
4. Cook the leeks and garlic until soft, then add the cumin seeds.
5. Stir in the blanched veggies and cook for 3-4 minutes.
6. Season, then make holes for as many eggs as you want and crack an egg into each space.
7. Keep cooking gently on the hob until the eggs are done how you like them (cover with a lid if you want to speed things up).
8. Scatter over dill and chilli flakes and add another drizzle of olive oil before serving.
Breakfast recipe #2 Mocha Porridge
518 Calories | 17g Protein | 66g Carbohydrates | 23g Fat | 15g Fibre
Total time: 15 minutes
Vegetarian, Contains Nuts
- 1 Tablespoon soft light brown sugar
- 2 teaspoon dark cocoa powder
- 70ml freshly brewed espresso
- 1 teaspoon vanilla extract
- 100g porridge oats
- 500ml unsweetened almond milk
- 3 dates, halved and thinly sliced
- 1/2 teaspoon ground cinnamon
- 80g dairy-free Yogurt
- 2 teaspoon toasted almond flakes
- 1 teaspoon cacao nibs
1. Put the sugar and cocoa powder in a small pan, and gradually add the espresso and vanilla, stirring until the sugar has dissolved.
2. Bring the mixture to a gentle boil over medium heat. Reduce the heat and simmer for 6-8 minutes or until slightly thickened and syrupy.
3. Remove from the heat and set aside to cool slightly.
4. Meanwhile, tip the oats into a medium pan and stir in the milk, dates, cinnamon and a pinch of salt.
5. Cook over low-medium heat for 4-5 minutes, stirring until thick and creamy.
6. Divide the porridge between two bowls. Top with the yoghurt, a drizzle of the mocha syrup, the almonds and cacao nibs.
Breakfast recipe #3 Apple and Cinnamon Breakfast Quesadillas
261 Calories | 11g Protein | 25g Carbohydrates | 13g Fat | 9g Fibre
Total time: 10 minutes
- 4 (10-inch) whole-grain flour tortillas
- 250g chunky applesauce
- 230g cheddar, grated
- 2 tablespoons light brown sugar
- 1 teaspoon ground cinnamon
- 1 tablespoon melted butter
- 250g sour cream
1. Preheat oven to 400F-200C.
2. Spread applesauce over two tortillas. Top with cheese and remaining tortillas.
3. In a small bowl, mix brown sugar and cinnamon. Brush tops of quesadillas with butter and sprinkle with half of the sugar-cinnamon mixture.
4. Bake for 6 to 10 minutes or until golden brown. Set aside to cool.
5. Stir sour cream into the remaining sugar-cinnamon mixture.
6. Cut each quesadilla into quarters. Serve topped with dollops of sour cream mixture.