Three Must Eat Breakfast Foods

Do you love your breakfast? Do you have your own “go-to” breakfast recipe? Do you need a bit of inspiration to start eating a healthy breakfast again?

Getting fiber at each meal helps with blood sugar management, metabolism and weight loss.

This is because fiber helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.

I’m going to show you how to get the fiber, vitamins, phytonutrients as well as healthy fats for your soon-to-be favourite new “go-to” breakfast.

But first, let’s look at three must eat breakfast foods that make up the “go-to” breakfast that I’ll be sharing with you today.

Breakfast Food #1: Oats

Oats are the “quintessential” breakfast food. And for good reason!

No, I’m not talking about over-processed instant oats. I mean whole grain, minimally-processed rolled oats.

Oats have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Breakfast Food #2: Seeds and Nuts

Seeds and nuts contain protein, healthy fats, vitamins, minerals, and of course, fiber. Nuts and/or seeds make a great contribution to breakfast – especially if you’re having oats as they’re quite bland on their own.

You won’t be fooled by “candied” nuts, sweetened nut/seed butters, or “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Seeds and nuts are also the ultimate ‘fast food’ if you’re running late in the mornings. Pack a small handful of almonds, walnuts, sunflower and/or pumpkin seeds (and some Goji berries for good measure) as you’re running out the door; you can eat on them when you get a chance to sit quietly and enjoy them (remember to eat slowly).

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

Breakfast Food #3: Berries

Berries are nutritional powerhouses that can be eaten and enjoyed fresh, frozen, dried or powdered

No matter how you eat them, berries are packed with fiber, minerals vitamins and phytochemicals

Berries are also naturally high in antioxidants – compounds that prevent some of the damage caused by free radicals by neutralising them.

They’ve been shown to improve insulin sensitivity in diabetic and pre-diabetic people, without the spike in blood sugar that can result from eating other fruits.

Plus they taste great. So why wouldn’t you enjoy them everyday?

All 3 must eat breakfast foods are included the recipe below. Since 2010, the recipe has been my own “go-to” breakfast recipe that I eat and enjoy just about every day. My recipe has evolved over the years and has played a big part in my reaching and maintaining a healthy body weight.

Recipe: Hungry Coach “Go-To” Breakfast

Serves 1

Mix the following in a large cereal bowl:

1/4 cup of wholegrain rolled oats (Organic if Possible)

1/4 cup of oat bran (Organic)

2-3 tablespoons freshly ground Hungry Coach 4 Seed Mix‘ (See below)

1 tablespoon shredded coconut

1 tablespoon hemp seeds or hemp protein

1 tablespoon Goji berries

Small handful chopped walnuts


I cup of unsweetened Almond milk

2-3 tablespoons of plain Coconut or Soy yogurt (Optional)

2-3 tablespoons of fresh or frozen or chopped berries and/or Goji berries and/or chopped banana and/or grated apple

1 banana chopped (optional)

Eat slowly and mindfully and enjoy!

‘Hungry Coach 4 Seed Mix’

Pre-mix the following seeds and store them in a large glass jar ready to grind fresh each morning:

  • Linseeds (also known as flax seeds)
  • Sunflower seeds
  • Pumpkin seeds
  • Chia seeds

Use a seed or a coffee grinder to grind the seeds each morning. It’s best to grind the seeds fresh because flax seeds oxidise, become rancid, and lose much of their potency, very quickly.

And flax seeds need to be ground because you won’t digest them otherwise. If you prefer a bit more ‘crunch’ with your oats, then there is no need to to grind the other seeds. I just find it easier to have them mixed and ready to grind each morning.

Tip: Flax and Chia seeds are particularly high in Omega 3 Essential Fatty Acid.


To your health and happiness.

Neil Forsey
Head Coach & Founder of Hungry Coach
Weight Loss Coach/Consultant
Integrative Nutrition Health Coach (INHC)
Certified Eating Psychology Coach (CEPC)
Certified International Health Coach (CIHC)
Certified Life Coach (CLC)


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  • Weight Loss
  • Overeating
  • Binge Eating
  • Emotional Eating
  • And/or Body Image Issues

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