Our tips for creating your ideal breakfast

I finally get up, and no one has prepared my first meal of the day. If I want my ideal breakfast, I’m going to have to take things into my own hands. One thing’s for sure, if you want something done right, do it yourself. But I’m in the mood to share, so here are the results of my investigation, or rather the fruit of the labours of our dieticians. My aim this morning is to spare you the eternal headache of: "what shall I eat this morning?", "I’m sick of butter and jam on toast, but I’m out of ideas", "is there too much sugar in this breakfast?", and so on. Because, let me tell you, that many questions so early in the morning is not going to get things off to a good start.

Ah, in fact, I’m going to contradict myself already. Not great for my credibility. My ideal breakfast can’t really be your ideal breakfast too. Obviously, because we don’t have the same tastes, we don’t have the same needs, we don’t have the same amount of time to dedicate to breakfast, we don’t have the same ingredients in our cupboards. And I could go on and on like this.

On that basis, I’d like to make an initial observation: the ideal breakfast is one that suits your needs and, above all, your wants. That’s right, you’re here to enjoy your breakfast, not to suffer.

OK. So are we parting ways already? NO! Let’s stay together and focus on what we have in common rather than our differences. When it comes to nutrition, there are a few basic principles that work for everyone. Then I’ll give you some advice tailored to your needs, goals and dietary requirements. You might even come away with some decent recipes. I promise, it’s worth sticking around!

PS: in the morning, I have skyr or plant-based yoghurt mixed with chia seeds, homemade granola with hazelnuts, and nut butter. That’s my perfect breakfast. Now it’s time for us to find yours ;-)

In the morning, on your plate: protein, carbohydrates and fat, the 3 food groups needed for your body to function properly. You should consume them at every meal of the day, of course!

Protein helps to maintain muscle mass. This is important, even if your goal is not pumping iron. The truth is, we all need it. In fact, it makes up 15-20% of our body mass. That gives you some idea of how important it is!

Carbohydrates are your source of energy. That of your muscles and your brain, which consume an average of 140 grams a day. One thing’s for sure, without my portion of homemade granola, made from carbohydrate-rich rolled oats (around 57 g per 100 g), I certainly wouldn’t be able to ask myself all these questions. I would have already been tired by now.

Fats are also sources of energy. They make up the structure of our cell membranes and are involved in the proper functioning of neurons and the brain. Of course, I’m talking about "healthy" fats. The kind found in avocados and oily fish, for example.

Combining these 3 macronutrients gives you a balanced breakfast that can help reduce your blood sugar levels. Let me explain: certain foods, those rich in carbohydrates, have a high glycaemic index, which can cause you to feel tired by the end of the morning or later in the afternoon. Eating high-GI foods alongside protein and fat reduces their glycaemic index.

Last but not least: hydration. A big glass of water or a hot drink to get the machine going again won’t do any harm! This you can do even if you’re not hungry in the morning.

More tips for a balanced breakfast?

It’s going to be a heavy day! To get through it, you need calories and macronutrients from breakfast onwards.

As you know, protein helps to maintain muscle mass. In other words, it prevents muscle wasting. In more scientific terms, your dietician or coach might call it catabolism.

I have only one thing to say: your breakfast should be so good it melts your heart, not your muscles.

A high-protein breakfast is particularly recommended if your aim is to increase your muscle mass.

There’s no doubt about it, a sweet breakfast pleases all taste buds, all palates—basically, it’s on everyone’s lips. It’s often the favourite, but I’m suggesting that you mix things up by indulging in a savoury meal first thing in the morning. Want some ideas? Scrambled eggs, savoury pancakes, slices of ham, fish, raw vegetables, wholemeal bread and nut butter, plain yoghurt or cream cheese, sugar-free muesli, etc.

Here’s where we go our separate ways. But I’m not letting you go without a few tips tailored to your dietary requirements, and generally suited to your needs and your health.

Mathieu, our dietician, has taken a closer look and put together a veritable buffet of breakfasts to suit everyone. Whether you’re vegetarian, vegan, gluten free, lactose free, following a ketogenic or paleo diet, we’ve got you covered! I’d even go so far as to say that now’s the time to try something new!

Mathieu, our dietician, suggests making your breakfast vegan by replacing eggs with scrambled tofu, milk with plant-based drinks and honey with maple or agave syrup. 

Check out Mathieu’s other tips and recipes!

Yes, you can lose weight without restricting yourself! And it starts with a breakfast without deprivation. The basic principle for shedding a few pounds: a lower calorie intake than energy expenditure. Forget those crash diets that claim you’ll lose 3 dress sizes in 6 days. Those who have tried them know all too well: they don’t work.

The first step is to measure your energy needs, to calculate the number of calories your body needs to function properly throughout the day. You can find tips on how to do this in this article. If that’s not enough, I strongly recommend that you consult a dietician.

Then, so as not to jeopardise your health, the best thing to do is to reduce your calorie intake by 10 to 15% a day. It goes without saying that 1200 calories a day is a no-no!

I’m going to disappoint you and not answer that question directly! Because the answer depends on your daily needs. And also some people don’t even eat breakfast. In the meantime, here are 5 low-calorie recipes for you.