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Our Top 3 Satiating Brekkies, Plus a Free Recipe

Looking for a solution to groggy mornings and the dreaded 3 o’clock slump? The food you put on your plate could be the answer – so we’ve collated a few high-energy brekkies to get your day off to a good start.

There are a few things that go into a healthy breakfast, and the nutrients you won’t want to skimp on are healthy fats and protein. These will help wake you up faster – and keep you awake!

Avocado and egg toast

Avos are cheaper than ever, so why not make the most of these nutritional powerhouses? With some wholegrain toast and an egg, you’ve got a meal balanced with fats, vitamins and carbs to keep you fuller for longer – and to keep those sugar cravings under wrap.

Fats: The avocado provides healthy monounsaturated fats, which studies have found to help balance blood sugars – goodbye sugar crashes – and prevent insulin resistance. Healthy fats also keep us fuller for longer, especially those which are known as medium chain triglycerides – these have been found to decrease appetite and curb sugar cravings. Not a bad way to start the day! Now for the omega 3s found in eggs; you’ll get a boost in brain function, mental clarity and memory. It even helps to keep your hormones regulated, another important aspect of hunger and sleep function.  

Protein: A brekkie high in protein has been found to promote muscle health, support weight loss and balance our satiety hormones and blood-sugar levels – reducing those midnight-snack cravings. This is where the eggs come in – packing in 30% of our daily protein needs in just one egg, these small wonders are one of the few complete protein sources. They contain all 9 essential amino acids and belong firmly in the ideal-brekkies category.

Oatmeal with yoghurt and nuts

Oatmeal is a classic winter-warmer, and it also happens to be a fibre-packed meal that you can easily pimp out with your choice of toppings, fruits and nuts. We recommend adding yoghurt for your dose of probiotics and calcium, along with nuts or nut butter for those b vitamins and protein.

Slow-release carbs: One of the major reasons for those afternoon slumps is dysregulated blood-sugar levels. Sugar is an offender when it comes to spiking our levels and wreaking havoc on our mood, energy and even our sleep cycles. The knock-on effects can be devastating – but a few simple swaps will have you up and running in no time. Slow-release carbs are one such solution; they digest slower, meaning our blood-sugar levels remain stable. Plus, their prebiotic content means they support gut health, protecting us from inflammation and infection.

Calcium: Bone health and Calcium is important for proper muscle, nerve and hormone function and plays a major role in the structure of your bones and teeth. Calcium deficiencies in your diet can lead to osteoporosis, or weakening of your bones. So getting a fix of this mineral at breakfast will have you well on your way to meeting the daily requirements.

Probiotics: Adding some good bacteria to your morning routine provides the key to a healthy gut, and not just for those short-term benefits, but for long-term improvements to your gut lining and hormonal balances which will make you less likely to have afternoon slumps, along with helping you maintain balanced blood sugars and hormones for better sleep, and better sleep means better days!

Omelette made with ghee

Keeping it simple can be just what the doctor ordered – a morning omelette is quick to make when you’re still half asleep, and it’s also easy to pack with a variety of veggies, like spinach, zucchini, carrot and mushroom. You can even add in some chickpeas or other beans to give it an energy boost.

Healthy fats: You’ll have a few sources of healthy fats in this powerhouse brekkie, from the omega-rich eggs to the ghee, which boasts a good dose of linoleic acid, which researchers say may help with weight loss. Butyric acid is another fatty acid that ghee has in spades, and it’s a great start to your morning as research shows it will keep your digestive health in order – and fight inflammation too.

Vitamins and minerals: Slipping a good dose of veggies into your brekkie is one way to make sure you’re getting your 5 serves, along with getting your day off to a good start with a nutritional boost. Adding leafy greens to your omelette will provide you with vitamin K, vitamin C and even some iron – another important nutrient to pump your energy levels up and keep fatigue at bay. Ghee is also a vitamin-packed ingredient, providing 13% of our daily vitamin A needs in just a serve.

Here's a nutritious, satiating recipe from I Quit Sugar For Life – check the eBook out HERE.

Bombay Granola recipe


  • 3 cups coconut flakes
  • 2 cups mixed almonds, cashews, pecans, walnuts and pepitas, roughly chopped
  • 2 tablespoons chia seeds
  • 1 tablespoon curry powder
  • ½ teaspoon cayenne pepper
  • 1 teaspoon sea salt
  • 1 teaspoon onion or garlic powder
  • 80–100 g coconut oil or butter, melted
  • 1 large egg white
  • 1 teaspoon tamari


  1. Preheat the oven to 120°C and line a baking tray with baking paper.
  2. Combine all the ingredients except the egg white and tamari in a large bowl.
  3. In a small bowl, whisk together the egg white and tamari, then pour over the nut mixture and stir until combined.
  4. Spread the mixture out evenly on the prepared tray.
  5. Bake for 25 minutes, stirring at the 10-minute mark.
  6. Remove from the oven and allow to cool completely.

If you’re keen for some more low-sugar, high-taste recipes and are ready to take your health back into your own hands, we have just the thing for you. We invite you to sign up to our 8-Week Program where we’ll be ditching sugar and learning some easy tips and tricks to keep cravings at bay.

When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:

  1. 8 weeks of meal plans and shopping lists.
  2. 90+ member-only recipes.
  3. Community forums to share your journey.
  4. Support and guidance from the I Quit Sugar team.
  5. Exclusive content from our panel of experts.

If you’re ready to ditch sugar and the host of maladies that come with it – JOIN NOW!



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