Just like leg day, breakfast is something you must also NEVER SKIP. Come rain or shine I eat scrambled eggs, salmon and avocado (and hot sauce) Mon-Fri. This is my absolute go-to for a breakfast that will set me up for the entire working day. It’s filling, nutritious and gives me a protein punch first thing. Depending on a person’s morning routine they may choose a higher carb option to start the day (i.e. oatmeal), however, if I eat carbs for breakfast I’ll find myself reaching for a snack within an hour. I find a high-protein low-carb breakfast fills me up and keeps me going for the entire morning.
Studies have shown higher consumption of protein in the morning will curb hunger and improve appetite control, which leads to less unhealthy snacking throughout the day. As well as providing an eggcellent (sorry) source of protein, eggs also contain vitamin A, B2, B6, B12, D, E, K, selenium, zinc and all eight essential amino acids. Am I selling them yet? Salmon is also a rich source of B vitamins, selenium and vitamin D as well as high levels of DHA, EPA and Omega-3s. However, it’s important to note it can also have high levels of sodium and mercury, as well as a bacteria risk because it’s cold smoked. Basically, eat in moderation and at your own risk. And finally avocados (gift from the gods and all-round wonder food) are full of fibre, potassium, vitamins, monounsaturated fatty acids and antioxidants. However, these tasty little beauties come with an unpalatable truth; the mass deforestation their global demand is causing. And an acre of avocado trees requires a million gallons of water a year, so they aren’t the most sustainable produce. Living in the UK means they will never be in season so their carbon footprint also makes a dent. I’m trying to find an alternative, so if anyone has suggestions for a delicious fruit or veggie that provides a ton of nutrients and goes well with eggs.. please let me know!
As someone who is the absolute opposite of a morning person, I need a quick and easy breakfast and this takes less than five minutes. I usually cook the eggs in the microwave (less washing up = more time in bed) and prep the salmon and avocado when they are cooking. However, I am under no illusion and know that this isn’t the best way to make scrambled eggs, obviously cooking them on the stove where they are lovingly nursed to the perfect consistency will yield the best result. But ain’t nobody got time for that on a Monday.
2 large eggs
35ml of almond milk (or any milk of your choosing, the fuller the fat the creamier they will be!)
50g sustainably sourced smoked salmon
1/2 ripe avocado
Lashings of hot sauce
Pinch of salt and pepper
- If you are cooking these on the stove use a little coconut oil melted in the pan first. Beat the eggs, milk, salt and pepper in a bowl and pour into the pan, stirring regularly on a low heat until they are cooked through.
- If microwaving mix the above ingredients in a bowl and place in the microwave on high and stir every 30 seconds until cooked (dependent on category of microwave this can take around two minutes).
- Slice the salmon and avocado on a plate and serve with the eggs and hot sauce.