Breakfast is an important meal of the day. Should we skip breakfast? Or should we eat a heavy breakfast? There are various theories around breakfast, and there is no one theory that is suitable for everyone. Each one of us is different, and we have different needs. Hence, it is important to have a customized approach for breakfast. So, what do I eat for breakfast? In this blog, I am going to share with you my approach towards breakfast and my breakfast plan. This may help you create your own breakfast plan. Let’s get started.
8 guidelines to create your breakfast plan
Before I share about my breakfast, let us understand how to create a breakfast plan that works for you. Here are 8 guidelines.
- Know your strengths and limitations: Nowadays, people are into intermittent fasting like 16 hours fasting, 18 hours fasting, etc, and skip breakfast. I heard great things about intermittent fasting, but when I tried it, I realized it does not suit me. Factors like age, gender, health condition, fitness regime need to be considered while you are choosing an approach. So, identify your strengths and weaknesses and plan accordingly.
- Think long term: It’s tempting to choose a popular plan that promises quick weight loss. But think from a long-term perspective. Do you like to follow this plan for years?
- Sustainable: When you are creating a diet plan, think if you can sustain it. Following a strict diet for a day and then binge eating the next day will not give positive results. Your plan should be sustainable. It should not test your willpower every day.
- Healthy: No matter what plan you choose, make health the topmost priority. Your plan should boost your energy levels, make you healthier and stronger. If your diet compromises your health, it’s a big no.
- Does it match your lifestyle? Diet is only a small part of our life, and there are a whole lot of things happening in life like pregnancy, motherhood, hectic career, etc. Before choosing a plan, think if it suits your current lifestyle.
- Enjoyable: Your breakfast plan should be enjoyable to you. Only then can you sustain it and look forward to it. If it’s not enjoyable, it becomes a drag and a burden.
- Avoid processed, junk, deep-fried foods: Make sure your breakfast does not include these options. They are unhealthy and increase your food cravings. When you start your day with such options, your energy levels go down, and you feel drowsy.
- Consult a nutritionist: Many times, we think we know what to eat, but it may not always be true. Nutrition is a huge science. It’s a good idea to consult an expert and take an expert view. A nutritionist will help you create a plan that works for you. A good nutritionist will take all the above factors into consideration and will give a customized diet plan that suits you.
I am a breakfast person. I need a good breakfast to start my day. I make sure it is healthy and enjoyable. Below is the breakfast plan I follow.
- Smoothie start: I start my breakfast with a healthy smoothie. A green smoothie excites me and starts my day on a fresh note. Here is my smoothie recipe.
2 handfuls of spinach
1 handful of lettuce and celery
Pulp of 1 Avocado
Blend all the above ingredients. It makes a delicious green smoothie. This is my green alkalizing juice. Rarely, I add a banana to make it like a treat.
Leafy vegetables carry essential micronutrients, and it’s best to consume them in raw form. So, a smoothie is a good idea.
- Wholesome: I include healthy sources of proteins, carbs, fats in my breakfast. These 3 macronutrients should be present in every meal to make the meal wholesome and nutritious. They are the basic building blocks of the body. Earlier I used to have only protein and fats and cut down carbs. But I realized that when I include a small portion of carbs, sugars are more stable, and my energy levels are high. My typical breakfast menu consists of 2 whole eggs made with organic coconut oil or ghee and a lot of veggies.
- Variety: I don’t like to eat the same thing every day. I like to change it. This makes it exciting and joyful. So, I add variety and make it interesting.
- A lot of veggies: I add plenty of vegetables to my breakfast. When we start our day with nutrient-dense foods like vegetables, we will have better control over food cravings throughout the day.Sometimes, I eat vegetables in the form of salads and sometimes, as steamed vegetables.
- End it with healthy fats: I end my breakfast with a drink made from healthy fats. I blend 2 spoons of coconut oil, 2 spoons of ghee, water, and a little bit of vanilla essence. Sometimes, I add in green tea or coffee. These healthy fats keep me satiated for a long time.
So, this is how I start my day.
A healthy breakfast keeps us satisfied, energetic, and healthy. Popular breakfast items like puri, vada, which are deep-fried in oil, or other options heavily loaded with carbohydrates and sugars are not healthy breakfast choices. They may be popular but not healthy. Keep your breakfast healthy and wholesome. This helps you in weight loss and also boosts your energy levels. Eat healthy and stay healthy.
I wish you good health.