Bid adieu to sluggish mornings with breakfasts fit for superwomen.
Bid adieu to sluggish mornings with breakfasts fit for superwomen.
What you need.
Carbs : Wholemeal bread , Rolled oats, Sweet potato.
Protein : Egg, Low-fat milk, Grated low-fat cheddar cheese.
Fat : Olive oil, Avocado, Reduced-fat peanut butter.
You can mix and match across categories however you like, but here are five of our favourite recipes to get you started.
Wholemeal bread + egg + avocado = eggs benedict sandwich (sans hollandaise sauce).
• Toast two slices of wholemeal bread; set aside.
• Boil a pot of water, then lower the heat to a simmer; add a dash of vinegar. Create a gentle whirlpool in the water before cracking an egg in – this will help the egg white wrap around the yolk. Cook for three minutes.
• Remove the egg with a slotted spoon and drain on a kitchen paper towel.
• Arrange three slices of avocado on one slice of bread, and the egg on the other. Serve.
Nutritional value per serving: 327 kcal, 15.5g protein, 13.1g total fat.
Rolled oats + low-fat milk + avocado = avocado shake
• Place 40g of rolled oats, 250ml of chilled low-fat milk and three slices of avocado into a blender.
• Blend until ingredients are thoroughly mixed.
• Serve in a tall glass.
Nutritional value per serving: 332 kcal, 16.1g protein, 11.8g total fat.
Wholemeal bread + grated low-fat cheddar cheese + reducedfat peanut butter = toasted peanut butter sandwich.
• Toast two slices of wholemeal bread for three minutes on each side.
• Spread 15g of peanut butter on one slice and sprinkle 25g of grated cheese on the other.
• Toast both slices for two minutes. Serve.
Nutritional value per serving: 344 kcal, 18.8g protein, 12.4g total fat.
Sweet potato + egg + olive oil = omelette.
• Cut a 150g sweet potato into small cubes.
• Crack two eggs into a bowl and beat with a fork.
• Heat 15ml of olive oil in a pan, then add the sweet potato cubes and fry until golden brown. • Add the beaten eggs; allow the egg to brown on one side.
• Flip it, then cook for another one minute or until brown. Serve.
Nutritional value per serving: 388 kcal, 13.5g protein; 23.5g total fat.
Sweet potato + grated low-fat cheddar cheese + olive oil = cheesy potato gratin.
• Thinly slice a 150g sweet potato.
• Heat 15ml of olive oil in a pan, then add the sweet potato slices. Fry until golden brown on one side, then flip them.
• As the other side is browning, sprinkle 25g of grated low-fat cheddar cheese on the already-browned side.
• Cook for another minute until the cheese melts. Serve.
Nutritional value per serving: 331 kcal, 8.1g protein, 19.4g total fat.
“A balanced meal consists of low-glycaemic-index carbohydrates, lean protein and good fats. This combination ensures you stay full for at least four hours.” – Jaclyn Reutens.
Expert source: Jaclyn Reutens, clinical dietitian at and founder of Aptima Nutrition & Sports Consultants.
