PCOS Friendly Breakfast Choices
There is no denying it – breakfast is the most important meal of the day. Breakfast gives you energy and provides the body and brain with fuel after an overnight fast. Breakfast can help improve memory and concentration levels. It can also help with weight management as you are less likely to overeat eat later in the day after having a healthy breakfast. But this is easier said than done. Cooking up a PCOS friendly breakfast can be challenging – but it should not have to be. Especially because there are so many breakfast options that are super easy, tasty and healthy
For someone with PCOS, you should aim for a breakfast with 30 grams of carbohydrates or less. In addition, you should do your best to include a protein source to help keep you full longer. Good protein sources include: greek yogurt, organic eggs, cottage cheese, whey protein, nitrate free turkey sausage or low-fat cheese) You don’t want to start your day off super carb heavy – as it will usually set the sluggish tone for the whole day. Plus, jamming down a pile of carbohydrates in the morning is not good for your blood sugar and insulin levels. Most of all, this only sets the scene for your blood sugar to come crashing down. We want to avoid this scenario at at any cost.
Consequently, you are thinking – what the heck can I eat that is quick, easy, tasty AND PCOS friendly? Well the PCOS Dietitian is going to share some of her favorite breakfast choices that fit the bill.
10 Quick and Easy PCOS Friendly Breakfast Choices
1. Make a yogurt parfait with Greek yogurt and add a serving of fruit, nuts, and/or granola. Most of all when choosing yogurt purchase one with less than 15 grams of carbohydrates per serving.
2. Cottage cheese is a great source of protein. As with yogurt, you can add fruit, nuts or even chia seeds to create a more balanced meal. I personally love the Friendship brand. I recommend the 2 % or 4 % fat as they taste pretty awesome.
3. Make oatmeal (please, use old-fashion oats if you have the time!) and add a source of protein such as nuts, nut butters, protein powder, or milk. Thinking about other cereal choices but not sure where to turn? Check out this past blog on PCOS friendly cereal options. You can also have eggs on the side or scramble some directly into the oatmeal.
4. Have a protein shake. Blend together a small serving of fruit, milk or a milk alternative such as almond or cashew milk, and protein powder. Be creative with your combinations. because the sky is the limit with shakes.
5. Make a breakfast burrito on a low carbohydrate wrap with a couple whole (yes, eat the yolk – that is where all the good nutrition is!) cage free organic eggs, cheese, and tons of vegetables. You can even top of your master piece with a couple tablespoons of black beans, salsa and Greek yogurt to bump up the protein even further!
6. How about some tasty, high protein chia pudding packed with omega 3’s and tons of fiber? Check out this awesome chia pudding recipe here from last week’s blog!
7. Make a healthier eggs benedict on ½ whole wheat English muffin topped with vegetables such as steamed spinach and a poached egg. Rather than use regular bacon – swap it for Canadian bacon. You can get the same flavor without all the fat.
8. Omelets are a fun breakfast option. Be creative and add a variety of vegetables. You can also pair it with a side of fruit or toast – just not both!
9. Want something super quick and easy – try my recipe for Chocolate Chip Banana Greek Yogurt Muffins. What’s not to like?
10. Hard-boiled eggs are great for a quick breakfast. Pair them with a slice of whole-wheat toast with peanut butter or small grab and go fruit such as a small banana, small apple or pear. Trader Joes sells eggs that are already cooked – which makes not having a protein with your breakfast not an option for even the laziest of PCOSers!
Breakfast can be such a challenge but it does not have to be. Hopefully these PCOS friendly breakfast options provide you with some food for thought As always, if you are looking for other great recipes please visit my Pinterest page and just search for Amy Plano, The PCOS Dietitian. I am a pinning maniac!
Got quick and easy breakfast choices you would love to share? I know you do! Please share your breakfast ideas in the comments below. As always thanks for stopping by.