The Key to Steady Energy and No More "Hangry" Episodes
Do you find yourself crashing in the middle of the day or experiencing those dreaded “hangry” episodes? The solution might be simpler than you think: start with a balanced breakfast. A breakfast rich in protein, fat, and fibre can sustain your energy levels throughout the day, keeping you off that energy and emotional rollercoaster.
The Breakfast Trap: Foods to Avoid
First, let's talk about what not to eat. Many popular breakfast choices are the worst culprits for those energy crashes and hormonal imbalances. Here are some common breakfast items that can wreak havoc on your hormones:
Cereal: Packed with sugar and refined carbs, cereals can cause a quick spike in blood sugar followed by a rapid drop, leaving you tired and cranky.
Pancakes: While delicious, pancakes often lack the necessary protein and fibre to keep you full and energised.
Bagels: High in refined carbs, bagels can lead to a quick energy burst followed by a significant slump.
Muffins: Usually loaded with sugar, muffins can be a fast track to an energy crash.
Pastries: Full of sugar and fat, pastries are a quick way to feel sluggish.
Juices: Despite their healthy image, juices can be high in sugar and low in fibre, causing a quick energy spike and crash.
Sugary Coffee Drinks: These drinks can add unnecessary sugar to your diet, leading to energy dips later in the day. birth
Breakfast Alternatives: Foods to Fuel Your Day
Instead, opt for breakfasts that are high in protein, healthy fats, and fibre. These nutrients help to maintain steady blood sugar levels and keep you feeling full and energised for longer. Here are some great alternatives:
Plain Full Fat Greek Yoghurt with Berries: Combine 1 cup of plain full-fat Greek yoghurt with ¼ cup of berries. Greek yoghurt is high in protein, while berries provide fibre and antioxidants.
Boiled Eggs with Goat Feta: 2 boiled eggs with 2 tablespoons of goat feta. Eggs are a fantastic source of protein and healthy fats, while goat feta adds a delicious, creamy texture.
Scrambled Eggs with Parmesan Cheese: Cook 3 scrambled eggs with ¼ cup of parmesan cheese in ghee. This dish is rich in protein and healthy fats to keep you satiated.
Coconut Yoghurt with Protein Powder and Berries: Mix coconut yoghurt with Bush Tucker Protein Powder and some mixed berries. This combination is perfect for a dairy-free, high-protein breakfast.
Grain Free Egg Bake: Shred 600g of white potatoes, rinse, squeeze out excess moisture. Place in bowl with 2 tbs extra virgin olive oil, 1 tsp salt, 1 tsp onion powder. In a small baking tin. Line tin with baking paper and press the potato mix in to form a sort of pie crust. Bake in oven for 20 minutes. Whilst waiting for potato to cook whisk 6 eggs, with 1/3 cup Coco Quench coconut milk or full cream milk, 50g parmesan cheese, salt and 100g high quality prosciutto. Once the potato crust is ready, pour the egg mix into the potato crust and bake in oven for 20 minutes. Enjoy this as an easy on the go breakfast option.
Boiled Eggs on Keto Bread: Top 2 boiled eggs on keto bread with avocado, sliced tomato, and goat feta. This meal is packed with protein, fibre and healthy fats.
Keto Mug Bread: ½ tbs olive oil, 2 eggs, ½ cup almond flour, 1 tsp baking powder. Whisk all ingredients together until smooth. Place into an oven or microwave safe mug. Cook either in oven for 10 minutes or in microwave for 2-3 minutes. Remove and allow to cool. Top with favourite toppings. Either cottage cheese, ricotta, eggs, feta, tomato, rocket.
Protein Smoothie: Blend 1 serve of Bush Tucker Protein Powder, 1 frozen banana, ¼ cup of frozen berries, ¼ avocado, and organic coconut water. This smoothie is not only delicious but also provides a balanced mix of nutrients.
The Protein Target
When planning your breakfast, aim for a minimum of 25-30 grams of protein. This helps to stabilise your blood sugar levels and prevent those mid-morning energy crashes.
In conclusion
By rethinking your morning breakfast and opting for meals rich in protein, fat, and fibre, you can significantly improve your energy levels and mood throughout the day. Avoid the common pitfalls of sugary and carb-heavy breakfasts, and instead, fuel your body with nourishing, balanced foods. This small change can make a big difference in how you feel and function daily.
Make the switch today and say goodbye to energy crashes and "hangry" episodes for good!
Much Love,
Megan
