Perfect Breakfast Combinations

Below you will see what combinations you can make for breakfast to have a good start to the day!

Ideas for breakfast

Two portions good protein: This is the foundation, and helps to boost your energy. You must have good protein to help you repair muscles and provide energy. Choose unprocessed, fresh protein. Avoid processed meats and dairy products.

Resistant starch/RS: (For blood sugar control, weight loss and preventing colorectal cancer) choose non GMO. Try to choose whole grains and miscellaneous grains, such as whole grain toast, whole grain oatmeal, high-fiber oatmeal left over rice (brown even better), sweet potato, beans or oats. Resistant starches are best eaten after cooling.

Dietary fiber: avoid juice with breakfast, having it at the end instead.

Good fat: To help absorb nutrients, also becomes energy.

Timing: Finish eating before 9am. Try to eat within 30-60 minutes of waking up.

Create your ideal breakfast with the foods listed in the table below, using the following proportions:

  • Resistant starch (whole grains) & fiber 50~60%
  • Protein 20%
  • Good fat 30%

Good Protein

Eggs
Beef
Chicken
Fish

Resistant Starch

Rice
Sweet Potato
Beans
Oats
Non GMO Bread (whole grain)

Dietary Fiber

Apple
Kiwi
Banana
Pomegranate
Guava

Good Fat

Avocado
Pistachio
Almond
Brazil Nut
Cashew