6 Healthy Low Fat Breakfast Ideas
Just because you’re on a fitness journey doesn’t mean you have to skimp out on a good breakfast. You’re literally ‘breaking the fast’. Think about it – whilst you’re asleep, your body has been without food for at least eight or more hours, so it’s crucial you have something to eat within the first two hours of waking up.
Before we address ‘low fat’ breakfast ideas , you have to know that we’re referencing the ‘bad’ fats, e.g trans and saturated fats, that you should try your best to avoid. You’ll find saturated fats in animal based food like butter, cheese and ice cream, as well as fatty cuts of beef, pork or lamb. Trans fats can be found in margarine, fried foods like chips and doughnuts as well as cookies, cakes and even microwaved popcorn
‘Bad’ fats are generally high in calories, raise your cholesterol and offer no real nutritional value.
Good fats are your heart’s best friend, for example, monounsaturated fats. You’ll find them in nuts like almonds, cashew, peanuts, vegetables oils like olive or peanut oil, peanut butter and almond butter, as well as avocado. The second type of good fat is polyunsaturated fat, which come from plant-based foods.
You will have probably heard of Omega-3… Omega-3 decreases the risk of coronary artery disease, lowers blood pressure and prevents irregular heartbeat. Get your daily dose by incorporating fatty acids like sardines, salmon or mackerel into your diet.
‘Good’ fats will help to improve your cholesterol and decrease your risk of heart disease.
Breakfast Idea 1
Wholegrain toast with peanut butter, sliced bananas and chia seeds – Spread a tablespoon of peanut (or almond) butter onto a slice of wholegrain toast, slice one small banana and arrange, sprinkle on some chia seeds.
Breakfast Idea 2
Egg whites with paprika, bell peppers and spinach – Put a tablespoon of extra virgin coconut oil into a frying pan, crack three eggs, making sure to remove the yolk (it’s high in cholesterol), and tip the egg whites into the pan, sprinkle a pinch paprika (depending on how hot you like it!), half a chopped bell pepper and a handful of spinach.
Breakfast Idea 3
Protein pancakes – Put three tablespoons of coconut oil in a frying pan. Whisk together 4 eggs, ¼ cup of dairy free milk, ¼ cup of coconut flour, ¼ teaspoon of baking powder, ¼ teaspoon of sea salt and a tablespoon of honey until the mixture is smooth. Use your ladle to place batches of the mixture into the frying plan, flip the pancake onto the other side once one side is brown. Serve with your choice of chopped fruits.
Breakfast Idea 4
Oats topped with honey and pistachio nuts – Cook one cup of oats with half a cup of dairy free milk or water, top with fine chopped pistachio nuts and a drizzle of manuka honey… Maybe even throw in a handful of dried apricots for an extra treat
Breakfast Idea 5
Green smoothie – Blend together a handful of spinach and kale, a teaspoon of peanut butter, a tablespoon each of flaxseed, extra virgin coconut oil and dairy free yoghurt, half an avocado, and half a cup of coconut water.
Breakfast Idea 6
A breakfast parfait – Mix together ¼ cup of dairy free yoghurt, ¼ cup of fruit compote, and top with two tablespoons of granola and half a tablespoon of chia seeds.
There you have it – 6 tasty, and very low fat breakfasts to set you up for the day!!