The most important nutrient you should look for in your breakfast is protein. It has been proven to help with weight loss, satiation, and energy. There is one source that stands out – eggs. They offer highly bioavailable protein along with healthy fats and fat-soluble vitamins; it’s the complete package. But if you don’t like eggs, you can use almost any other high-quality animal protein, nuts, or seeds.
Protein alone would not be enough, though. A good breakfast that will carry you for most of your working day has to contain a slow-release energy source like fat, and some vegetables for fibre and vitamins.
Recipe: Tuna Melt Omelettes
This recipe yields 2 large omelettes that are enough for 2 big breakfasts or 4 regular servings. Each of the four servings gives you 410 kcal, 27 grams of fat, 2 grams of carbs, and 37 grams of protein. With this type of breakfast you’ll easily avoid unnecessary junk snacking throughout the day.
• 2 cans (160 g) tuna
• 2 tablespoons chopped onions
• ¼ cup mayonnaise
• 1 tablespoon finely chopped celery
• 1 teaspoon finely chopped parsley
• 1 teaspoon capers, chopped (optional)
• Lemon juice, to taste
• 6 large eggs
• ¼ cup (60 ml) milk (your choice of milk)
• 2 tablespoons butter
• ¼ teaspoon fine grain sea salt
• A pinch of ground black pepper
• ½ cup shredded cheddar cheese
1. Combine all tuna salad ingredients in a bowl and set aside.
2. To make the omelette, in a bowl whisk together the eggs, milk, salt and pepper, until just combined.
3. Heat a frying pan over medium-low heat. Melt 1 tablespoon of butter.
4. Pour in half of the egg mixture and give it a good swirl so that they spread out thinly across the entire pan.
5. Let the eggs set and then sprinkle half of the cheese on the omelette.
6. Run a spatula underneath the omelette and slide it out of the pan (flat) onto a plate.
7. Immediately top the omelette with some of the tuna mixture. Fold over and keep warm while you make the other omelette.