Top Ten Healthy Breakfast Ideas (for those in and out of ED recovery)
- mae
- Jul 23, 2023
- 3 min read
When recovering from eating disorders, it's essential to focus on nourishing your body with balanced and nutritious meals. I remember that when I was trying to recover, I wanted to focus less on calories and more on nutrients. Thus, I began to ignore the numbers on the nutrition labels and focused more on fullness cues. My goal was to get a pretty good balance of protein, carbs, fats, and fiber (emphasis on fiber). This mentality not only helped me let go of toxic calorie counting but also allowed me to build better overall meals for my INTERNAL HEALTH (not external looks).
Here are some gentle breakfast ideas that can support your recovery journey that definitely played positive roles in shaping my own.
1. Overnight Oats:
Combine rolled oats with milk (of choice) and/or Greek yogurt (of choice, but I prefer plain and nonfat) and let them soak for 2 hours or overnight (optional: mix in some chia or flax seeds for healthy fats). Top with sliced fruits, a sprinkle of nuts or seeds, and a drizzle of honey for added flavor.
My favorite combos/toppings:
- strawberries, cacao powder, chocolate
- instant coffee powder, cinnamon, bananas/blueberries
2. Smoothie Bowl:
Blend a mix of frozen fruits, spinach or kale, a scoop of protein powder or yogurt, and a splash of milk or water. Pour the smoothie into a bowl and top with fruits, seeds, and granola (I also love to add some chocolate chips or Nutella to the top).
3. Scrambled Tofu:
Use crumbled tofu as a substitute for scrambled eggs. Sauté the tofu with vegetables like bell peppers, spinach, and mushrooms, seasoned with turmeric, garlic powder, and a touch of nutritional yeast. If you don't have nutritional yeast available, go for some cheese (feta and parmesan are my absolute favorites).
Once scrambled, serve with some toast, rice, or fruit! This meal is packed with protein and healthy fats.
4. Greek Yogurt Parfait:
Layer Greek yogurt with fresh berries and some granola, seeds, or crushed nuts for added texture. Some people also like to drizzle some honey or maple syrup for sweetness, so feel free to add those, too! Personally, cinnamon is my favorite compliment.
This keeps me full for 3-4 hours, which is typically the amount of time between meals you should take before refueling. It's packed with protein, fiber (from the fruits), and healthy fats (from the seeds/nuts).
5. Yogurt Toast:
Choose bread of choice, and spread yogurt of choice (such as plain, vanilla, etc). Top with fruits! Super simple. (can also substitute yogurt with cottage cheese; both are AMAZING)
My favorite combos:
- cottage cheese/yogurt, cinnamon, blueberries
- mango, blueberries, honey (pictured above)
6. Chia Seed Pudding:
Mix 2 tbsp chia seeds with 1/2c of your favorite milk and let it sit in the fridge for 2+ hours or overnight. In the morning, top it with fresh fruits! Adding coconut flakes, cinnamon, or matcha powder are really amazing additions.
7. Cottage Cheese Bowl:
Combine cottage cheese with sliced peaches (this is my favorite fruit to go with cottage cheese) or mixed berries. Add any extra toppings that suit your fancy: nuts, honey, granola, etc....
This is essentially a yogurt bowl but with cottage cheese! Like all the other breakfasts in this list, this is protein-packed and fiber-filled, ready to keep you full for hours.
8. Omelette:
Whisk eggs or use egg whites. Pour over a pan, and once the bottom side begins to form a solid "floor," fill the omelet with sautéed vegetables like spinach, tomatoes, onions, and bell peppers, and other ingredients of choice (like ham, bacon, cheese, all the good stuff)!
Serve with toast and fruits and voila! Balanced breakfast!
9. Avocado Toast (a classic):
Mash avocado and top it on toasted bread. Add an egg, scrambled tofu, or some other protein source to make it more filling! The toast itself already has carbs and healthy fats!
10. Quinoa/Cous Cous Breakfast Bowl:
Cook quinoa/cous cous according to box directions, and top it with sliced avocado, a poached or soft-boiled egg, cherry tomatoes, and a sprinkle of feta cheese. Savory, yummy, and filling.
The Main Gist
Remember to listen to your body and honor your hunger cues while in recovery. The key is to find a balance that supports your health and well-being. If you're uncertain about which foods to incorporate, consider seeking guidance from a registered dietitian or healthcare professional experienced in working with individuals recovering from eating disorders.
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