4 Easy & Healthy Summer Breakfasts with Zero Regrets



It’s time to try out some refreshing and simple breakfast ideas that are good for you and will keep you focused on your summer health journey.

When you wake up to hot and humid mornings, the last thing you want to do is eat a hot bowl of porridge. With the days heating up, you may experience a suppressed appetite, causing you to ditch breakfast or snack on something cold and delicious. Sure, a morning bowl of decadent chocolate fudge ice cream sounds appetising, but consuming high levels of sugar first thing in the morning will significantly hinder your fitness goals.

Instead of consuming sugar-laden breakfasts during warm summer mornings, why not discover some of these mouth-watering healthy breakfast ideas? These will keep you full until lunch and you’ll have no regrets:

1. Carrot Cake Chia Pudding

Carrot Cake Chia Pudding


Ingredients (makes 3 servings):

  • 1 carrot, grated
  • ½ tsp cinnamon
  • 1 tsp stevia powder
  • 2 cups almond milk
  • ½ cup chia seeds
  • ¼ cup walnuts, chopped
  • 4 tbsp unsweetened coconut flakes
 Mix all the above ingredients in a bowl, and refrigerate overnight. Divide them into portioned plates in the morning, and enjoy this cold and nutritious treat.


2. Coconut Yoghurt Parfait

Yoghurt Parfait


Layer up some coconut yoghurt with your favourite seasonal fruits in a glass jar. Garnish with nuts, seeds, or more fruit, and serve cold! Coconut yoghurt is a wonderful source of protein and medium chain fats, which will help you burn more fat and keep you full until lunch. Packed with antioxidants and micronutrients, but low in sugar, berries are the best choice of fruit to add to your parfait. My favourite combo features frozen raspberries, a dash of cinnamon, and pistachios. 


3. Summer Salads

Watermelon and Mint Salad


 Who said you can’t have salads in the morning? Filling up on fruits and vegetables during the a.m. is a wonderful start to your day. Packed with fibre, phytonutrients and loads of fibre, salads can be a very refreshing and a great start to your day. Experiment with different fruits and vegetables to discover the perfect salad combination for you. Here’s one I’m loving right now:


Watermelon & Mint Salad:

  • 1 cup watermelon, diced
  • 2 cups cucumber, diced
  • 1/2 cup mint leaves packed 
  • ¼ cup feta cheese, crumbled
Mix all ingredients in a bowl, and add a spritz of lime juice for extra flavour. Season with sea salt and fresh cracked pepper. 


4. Smoothies



 Whip up a morning smoothie for a filling, cooling, and invigorating breakfast. There are millions of smoothie recipes to try out, with a wide variety of fruit and vegetable combinations. To add more protein to your smoothies, I suggest adding in a scoop of your favourite plant-based protein powder or flax seed meal, hemp seeds, chia seeds, and nut butter. Not only will this add a delicious, creamy flavour and texture, it will also keep your stomach full until lunch. 


Not sure where to start? Here are two of my favourite smoothie recipes:


Strawberry Energy:

1 banana, 1 cup frozen strawberries, ½ cup almond milk, ½ cup water, ¼ cup ice cubes, 1 cup spinach.


Protein Cake Batter: 

2 tbsp peanut butter, 1 frozen banana, 1 dried fig, ½ cup almond milk, ½ cup water, 1 scoop vanilla protein powder, ½ tsp cocoa powder, ice cubes. 


These are just a few ideas to begin your summer health journey with a hearty, yet refreshing breakfast. Experiment with different recipes and feel free to modify them to fit to your taste and preferences. 
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Nik Toth


Nik Toth is the Lean Body Coach, a nutritionist, personal trainer and wellness coach based in Bondi. Originally from Hungary, Nik’s journey to wellness certainly wasn’t easy. After years of leading an unhealthy lifestyle in Budapest and then as a VIP host in Las Vegas, Nik turned her life around when she fell in love with an Aussie during her travels and had a miracle visit to a naturopath, who cured their ailments with food alone. She ended up moving countries for the third time and found herself studying nutritional medicine in Sydney – and the rest is history. When she’s not helping women transform their bodies, Nik loves travelling and spending time in “health-conscious” Bondi. Above all, she dreams of “inspiring and touching as many lives as possible and changing people’s thoughts about food and their relationships with their bodies.”

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