Oh breakfast. You carba-liscious darling you! Breakfast is the only meal of the day that having a pastry seems perfectly acceptable. Or maybe that’s just me…

My breakfast choices used to be where I would start my day off on the absolute wrong foot.  You see, I love cereal. Especially the kinds of cereal that are marketed towards children. These products are practically just vessels for sugar consumption weakly disguised as food. Even a cereal that I considered bland and kind of adult and boring has a whopping 10 grams of sugar per serving (I wont name names)! Cereal has always been a trigger food for me. I could seriously eat cereal all day every day and enjoy every minute of it.

So when I started eating clean, one of the hardest meals of the day to tighten up health-wise was breakfast. I had to transition from having muffins and sugary cereals to another healthier option.


Vegetables were always difficult for me to get in the habit of enjoying, but I have always loved fruit. Having fruit based breakfasts ended up being an easy way for me to wean myself off processed sugar in the mornings.

At first it took a little bit of work but now I think I have got this breakfast thing down.

Power breakfast Formula for clean eating

If you follow the Big Tiny Steps Instagram you have probably seen my breakfast creations. Because I am crazy about fruit and also becoming more mindful of what I am consuming, I have been putting a lot of effort into breakfasts and making sure that it is a meal that I am looking forward to so I don’t lose motivation by feeling deprived.

To achieve this, I have been making elaborate breakfast creations that are based around fruit. I also find that when I take the time to arrange my food in a visually appealing way, I am taking the mindlessness out of eating.

Breakfast pineapple fruit salad

Steel cut oats and fruit

After a while I started to notice that all of my breakfasts had a common formula. This makes a lot of sense if you know me, because I am all about saving money and reducing the amount of wasted food in my home.

I would like to share the formula that I have been unconsciously using to make my breakfasts healthy and gorgeous!

The Formula

Power Breakfasts for Clean Eating Formula

Basically, all of my breakfasts lately have been composed of 4 parts. The base, nuts and seeds, texture toppings, and base flair (optional). Base flair is the best way I could think of describing the milk options, because I typically only use about 2 tablespoons of these. They are not really a base or a topping.

The Base

The base of my breakfast bowls consist of one of the following:

  • Mixed fruit or fruit (enough to fill the bowl or singular if its something like grapefruit)
  • Yogurt (plain or Greek)
  • Steel cut oats (1/4 cup)
  • Blended banana “ice cream” (1 banana)
  • Green smoothie (1 cup)

Nuts and Seeds

For nuts and seeds I use whatever is in the house. Because my husband has been taking homemade trail mix to work we have had lots of almonds and walnuts in the house. Due to the fact that I am also trying to lose weight I try to make sure that I only use a bit of this for a topping. I typically use 3-8 nuts, or approximately 1-2 teaspoons if the nuts are slivered.

Some nut and seed options would be:

  • Almonds
  • Walnuts
  • Pistachios
  • Pecans
  • Pumpkin Seeds

Texture Toppings

The texture toppings I use mainly for crunch or to take the place of sugar. I use just a pinch, or 1-2 tablespoons of these. These are:

*Lately I have been using Qi’a Cereal because it is a good mix that saves me from having to buy these things separately

Base Flair

For base flair I typically use coconut milk or cream (including whipped coconut cream). However it is totally possible to use regular dairy cream or milk or other nut milks.

Coconut cream fruit salad

A Note About Fruit- Is it Healthy?

I just wanted to talk a little but about fruit and whether or not it is healthy. I know that some methods of weight control can view fruit consumption as being full of sugar (albeit natural sugar) and high in calories. Despite this, I believe fruit is a healthy option especially if you are just starting to try and get away from more unhealthy foods. There are a few reasons that fruit should not be considered the enemy.

Although I lost 70 lbs before using a strict CICO (calories in- calories out) diet, this time I am not counting calories and am mainly focusing on eating fresh, whole, unprocessed foods. using this strategy, I have lost 13 lbs in the past month. I have not been hungry, felt deprived or lost my motivation. On the contrary, I feel more healthy and energetic than ever!

So I would advise that if you are looking to change your breakfast habits for the better, try this formula I have outlined here!

If you do, let us know in the comments or hashtag #bigtinysteps on your Instagram breakfast photos! And don’t forget to Pin it, and Subscribe to Big Tiny Steps for more clean eating info!

 

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2 Comments

    1. MandiEm June 3, 2017 at 5:11 pm

      Wow that is so cool, I really appreciate it!

      Reply

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