7 Day Health Breakfast Plan

Whether you like to think so or not, breakfast is the most important meal of the day. It sets you up for the rest of the day, and provided you eat at regular times, it's going to help you stop snacking on sweeties and sugary snacks!

If like us, you have limited breakfast ideas - cereal, toast and porridge; then it's so easy to get in a rut and become a bit bored of breakfast. Our plan has 7 different breakfasts, Monday-Friday are quick with the weekends being left to the more time-consuming recipes.

Monday

Monday's are great for something hot, like porridge.

Try Laurenda Marie's 'Warm Banana Bread Oatmeal'.

Ingredients

  • 45g whole oats
  • 240ml water
  • u00bd very ripe banana
  • 1 tsp chia seeds (optional)
  • u00bc tsp pure vanilla extract
  • u00bc tsp cinnamon
  • 1 tbsp pecans, chopped
  • 1 tsp pure maple syrup
  • coconut milk for topping

Method

  • In a small bowl mash banana and mix in vanilla extract, chia seeds, and cinnamon
  • Bring water to a boil in a small saucepan
  • Add the oats and reduce heat to a simmer, cooking 2 minutes
  • Add the banana mixture and cook an additional 3 minutes over low heat
  • Cover and let cool for 3-5 minutes

Tuesday

Homemade 5 Ingredient Granola by Superhealthykids.com

This recipe is not only cheap, but also has much less sugar than you would find in shop bought granola. Give yourself some time the night before to prepare this so that it's ready to eat in the am.

Ingredients

  • 75g wide cut coconut
  • 50g sesame seeds
  • 40g sunflower seeds
  • 75g raisins or craisins
  • 100g dried mango
  • 125g chopped nuts

Method

  • Mix rolled oats and brown sugar together.
  • In a separate bowl, whisk together the oil, honey and vanilla.
  • Pour over dry mixture and stir to coat thoroughly. Add in chopped nuts, and desired seeds at this point.
  • Spread on a sprayed baking sheet and bake at 180 degrees C for 30 minutes.
  • Stir frequently (every 5 minutes) to ensure even baking. It should be golden brown when it is done.
  • Add dried fruit and coconut after it is finished baking.
  • Let it cool on the baking sheet and then break up any large pieces. Store in an airtight container.
  • Can store for 3 weeks.

Wednesday

Parfaits are a great mid-week pick-me-up breakfast, this Tropical Fruit & Yogurt one from TriedandTasty.com is super easy so there's no excuse not to give it a go.

Ingredients

  • 1 kiwi, diced
  • 1/2 mango, diced
  • 60g pineapple tidbits (I used Dole, juiced drained)
  • 120g coconut yogurt (I used Noosa brand)
  • 1 tbsp. shredded coconut flakes, toasted

Method

  • Layer a small glass with half of the yogurt and top with half of the diced fruit.
  • Sprinkle with half of the coconut flakes.
  • Repeat.

Thursday

Thursday's are for SMOOTHIES. With just a handful of ingredients, and full of goodness, what's not to adore about a smoothie?

We've chosen a Strawberry Banana Oatmeal Breakfast Smoothie Recipe from knowyourproduce.com to start your morning.

Ingredients

  • 240ml Coconut Milk (you can use almond, soy or regular milk too!)
  • 10 Strawberries
  • 1 Large Frozen Banana
  • 75g Cup Rolled Oats
  • 1 Teaspoon Tahitian Vanilla
  • 1 Teaspoon Raw Honey

Method

  • Place all the ingredients into a blender and blend until smooth.
  • Enjoy!

Friday

We couldn't have a breakfast plan without including eggs, so we've chosen this quick and easy baked egg recipe from TriedandTasty.com.

Ingredients

  • 4 eggs
  • 4 slices deli turkey meat
  • 60g shredded cheddar cheese, divided
  • Handful of spinach leaves
  • Salt & pepper to taste

Method

  • Preheat oven to 400.
  • Prepare your small round baking dishes (if you don't have a Le Creuset Mini Round Cocotte, you can also use a ramekin), with an even coating of cooking spray.
  • Layer two slices of deli meat per baking dish.
  • Top your meat with a small handful of spinach leaves, followed by 1/4 c. cheese per dish and finish with 2 eggs.
  • Sprinkle with salt and pepper.
  • Bake for 20-25 minutes depending on preferred egg consistency.

Saturday

Waffles or pancakes are perfect for a Saturday as you have that little bit extra time, and these healthy banana pancakes from Paleoleap.com are ideal.

Ingredients

  • 1 u00bd large ripe bananas;
  • 2 eggs;
  • u00bd tsp. vanilla extract;
  • u00bc tsp. ground cinnamon;
  • 1/8 tsp. baking powder;
  • Maple syrup; (optional)
  • Fresh fruits; (optional)

Methods

  • Crack the eggs in a bowl and whisk them.
  • In another bowl, lightly mash the bananas with a potato masher or a fork.
  • Add the egg, the baking powder, the vanilla, and the cinnamon to the mashed bananas and stir to combine.
  • Pour about 2 tablespoons of the batter at a time onto a skillet placed over a medium-low heat and cook until the bottom appears set (1 to 2 minutes). Flip with a spatula and cook another minute.
  • Serve immediately, topped with fresh fruit and maple syrup (if you like).

Sunday

Muffins were made for Sunday mornings and these get up and go muffins from bbcgoodfood.com are so good!

Ingredients

  • 2 large eggs
  • 150ml pot natural low-fat yogurt
  • 50ml rapeseed oil
  • 100g apple sauce or puru00e9ed apple
  • 1 ripe banana, mashed
  • 4 tbsp honey
  • 1 tsp vanilla extract
  • 200g wholemeal flour
  • 50g rolled oats, plus extra for sprinkling
  • 1u00bd tsp baking powder
  • 1u00bd tsp bicarbonate of soda
  • 1u00bd tsp cinnamon
  • 100g blueberry
  • 2 tbsp mixed seed, we used pumpkin, sunflower and flaxseed

Method

  • Heat oven to 180C/160C fan/gas 4. Line a 12-hole muffin tray with 12 large muffin cases.
  • In a jug, mix the eggs, yogurt, oil, apple sauce, banana, honey and vanilla.
  • Tip the remaining ingredients, except the seeds, into a large bowl, add a pinch of salt and mix to combine.
  • Pour the wet ingredients into the dry, mix briefly until you have a smooth batter, don't over mix as this will make the muffins heavy.
  • Spoon the batter between the cases.
  • Sprinkle the muffins with the extra oats and the seeds.
  • Bake for 25-30 mins until golden and well risen, and a skewer inserted to the centre of a muffin comes out clean.
  • Remove from the oven, transfer to a wire rack and leave to cool.
  • Store in a sealed container for up to 3 days.

We hope these get you out of your breakfast rut!

Let us know how you get on with these recipes and please send us your pictures on our social media!

About 5x50

5x50 Challenge started with a vision to make people who are inactive become more active. Challengers become part of something that inspires, motivates, encourages you to live a healthier lifestyle. 5x50 Challenges are open to all. Individuals or groups regardless of age, health condition/ disability or fitness level can take part.

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