High-protein, blood sugar-balancing breakfast ideas

Peanut Butter Protein Overnight Oats

Ingredients (1 serving):

40g rolled oats

1 scoop vanilla or unflavored protein powder (whey or plant-based)

150 ml unsweetened almond milk or other plant-based milk

2 Tbs 0% Greek yoghurt

1 tbsp natural peanut butter

1 tbsp chia or hemp seeds

Dash of cinnamon

top with a few raspberries, blueberries or strawberries

25–30g protein, low sugar, high fibre and healthy fats

Stabilises blood sugar with protein, fibre, and fat.

Lasts 3–4 days in the fridge.

Vegetable Omelette with Avocado (2 Eggs + Cheese)

Ingredients (1 serving):

2 large eggs

20g Feta cheese or parmesan

Vegetables: ½ cup spinach, sautéed ¼ cup bell peppers, diced ¼ cup mushrooms, sliced

1/4 avocado, sliced

Optional Carb

1 slice wholegrain, rye or sourdough toast

Protein: ~24–25g, healthy fats and fibre

Glycemic Load: Low (thanks to fats, fibre, and protein balance)

Shakshuka (Serves 2–3)

🥫 Ingredients:

• 15ml olive oil (1 tbsp)

• 150g onion, finely chopped (about 1 medium)

• 2 cloves garlic, minced

• 120g red bell pepper, diced (about 1 medium)

• 400g tinned chopped tomatoes (1 can)

• 20g tomato purée (1 tbsp)

• 3g ground cumin (1 tsp)

• 3g smoked paprika (1 tsp)

• 0.5g chilli flakes (¼ tsp – optional)

• To taste: sea salt and black pepper

• 4–6 eggs (depending on serving size and hunger)

• 5g chopped fresh parsley or coriander for garnish

Optional:

• 40–60g crumbled feta

• Harissa paste for extra flavour

• Serve with 1–2 slices of wholemeal pitta or sourdough per person (~40–80g)

Instructions:

1. Heat the oil in a large frying pan over medium heat.

2. Add 150g chopped onion and 120g diced pepper. Cook for 5–7 minutes, until soft.

3. Stir in 2 minced garlic cloves, 3g cumin, 3g paprika, and 0.5g chilli flakes (if using). Cook for 1 minute.

4. Add 400g chopped tomatoes and 20g tomato purée. And harissa if using.

5. Season with salt and pepper. Simmer for 10–15 minutes, stirring occasionally, until thickened.

6. Make 4–6 small wells in the sauce and crack in the eggs.

7. Cover the pan and cook on low heat for 5–7 minutes, until eggs are just set (whites cooked, yolks soft).

8. Sprinkle with 5g chopped fresh herbs. Add feta if desired and serve.