Breaking the Fast Right: How a Balanced Breakfast Sets the Tone

Breakfast is often considered the most important meal of the day, but for many of us it can be challenging to get right.  

Breakfast is unique because it's typically eaten after the longest period your body goes without food—overnight. Eating within two hours of waking helps jumpstart your metabolism and supports better glucose regulation throughout the day. Starting your morning with a nourishing meal can boost your energy, enhance focus, and support your overall wellbeing.

If you don’t feel hungry when you wake up, it’s okay to delay your first meal. Some people also choose to skip breakfast as part of an intermittent fasting approach. What matters most is tuning into your hunger cues and eating nourishing foods at times that suit your body. Rather than stressing over breakfast, focus on the overall quality of your food throughout the day. Breakfast can still play an important role, but its significance varies from person to person.

The Challenge:

Mornings can be chaotic—between getting ourselves ready, helping the kids, and rushing out the door, breakfast often becomes an afterthought. For many, it's a quick fix like coffee, a banana, or some cereal. And sometimes, it’s skipped altogether.

The problem? These quick options can cause a spike in blood sugar followed by a crash, leaving us feeling tired, foggy, and unfocused.

The Solution:

The good news? Breakfast can be simple, nutritious, and incredibly effective in helping you feel calm, focused, and energised throughout the morning.

The key is building a balanced meal that includes:

• Protein – to keep you full
• Healthy fats – to slow digestion
• Fibre – to support gut health and satiety
• Complex carbohydrates – like oats, wholegrains, or berries to provide steady energy without blood sugar spikes

Yes, mornings are busy—but eating well doesn't have to be complicated or time-consuming. Preparing a few breakfast options the night before can make mornings smoother and help you start the day on the right foot.

Here are some balanced breakfast ideas to try out:

Greek Yoghurt Museli Bowl – Greek yoghurt, seed and nut muesli, and fresh fruit

Eggs on Toast – 3 boiled or scrambled eggs on seeded sourdough, with avocado and greens

Toast Upgrade – wholegrain toast topped with protein and fat combos like:

• nut butter, and chia jam
• tahini, banana slices, and cinnamon
• cottage cheese, avocado, tomato, and chilli oil

Overnight Oats – wholegrain oats, chia seeds, protein powder, berries, and milk (set in a jar overnight)

Omelette – 3 eggs with diced capsicum, a handful of spinach, crumbled feta, and chilli oil

Here is the recipe for my go-to breakfast: 'Seed and Nut Museli with Greek Yoghurt and Berries.' Packed with protein, fibre, and healthy fats. A great start to the day that will keep you fuelled and energised.

Ingredients:

1kg wholegrain oats

1 cup natural cashews (pieces or chopped roughly)

1 cup natural almonds (sliced or chopped roughly)

1 cup shredded coconut

30g ground cinnamon

1/2 cup coconut oil

1/4 cup honey or brown rice syrup

1/2 cup each of sunflower seeds, linseed, and pumpkin seeds

Method:

1). Preheat the oven to 180 degrees celsius, and line a large roasting tray with baking paper.

2). Combine oats and nuts on the tray. Add the shredded coconut and cinnamon.

3). Melt the coconut oil and honey in a small saucepan.

4). Pour the oil mixture evenly over the oats. Mix well.

5). Bake the muesli for about 40 minutes, mixing every 10 minutes, until golden brown and toasted.

6). Allow the muesli to come to room temperature, then add the seeds and mix well.

Serve: museli with full-fat Greek yoghurt and fruit of your choice.

Storage: keep in an airtight container in a dark cool area for about 2-3 weeks.

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The aim is progress, not perfection. Start by introducing 1–2 balanced breakfasts per week. Notice how your energy, mood, and cravings change.

Ready to feel more in balance?

Book a free discovery call with me to try out 1:1 coaching.

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