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InnerCareNatural Health - Naturopath & Nutritionist
Sliced wholemeal bread paired with a variety of fresh fruits, offering a nutritious and fibre-rich breakfast option.
A refreshing and nutritious strawberry yoghurt smoothie topped with fresh strawberries, perfect for a healthy protein-packed breakfast


  • ½-1 frozen banana

  • ½ cup strawberries (fresh or frozen)

  • 1 cup unsweetened yoghurt

  • 1 tbsp honey (optional)

  • ½ tbsp ground flaxseed



  • Add all ingredients to a blender and blend until smooth.

  • Enjoy!



There are many reasons to love yogurt. For one, it's packed with nutrients that are good for your health. Yogurt is a good source of protein, calcium, and vitamin D, all of which are important for maintaining bone health and preventing disease. Additionally, yogurt contains beneficial bacteria that can help keep your gut healthy. You can enjoy yogurt in a variety of ways. Try putting a dollop on your cereal, and mix in some fresh fruit or try it with granola or oatmeal for breakfast. If you're looking to add something to your yogurt, check out the recipe below!


Smoothie with yoghurt and strawberries

Delicious Granola with Fresh Berries: A Healthy Protein-Rich Breakfast Option


  • 1 cup oats

  • ½ cup sunflower seeds

  • ¼ cup pumpkin seeds

  • ½ cup chopped nuts

  • ¼ cup raisins

  • ¼ cup dried cranberries

  • 1 tablespoon honey

  • 1 teaspoon vanilla extract



Preheat oven to 190 degrees C. In a large bowl, combine oats, sunflower seeds, pumpkin seeds, nuts, raisins, dried cranberries and honey. Mix well. Spread mixture on a baking sheet and bake for 15 minutes. Remove from oven and let cool.


Serve with yoghurt or milk.



Healthy protein-rich blueberry oatmeal in a bowl, perfect for nutritious breakfast ideas


  • 1 cup old-fashioned oats

  • 1 cup milk of your choice

  • 1/2 cup blueberries

  • 1/4 teaspoon ground cinnamon

  • 1/4 teaspoon freshly grated lemon zest



  • Combine oats, milk, and cinnamon in a medium bowl.

  • Cook oatmeal over low heat, stirring frequently, for about 5 minutes or until cooked through.

  • Top with blueberries and lemon zest. Serve immediately.



What could be better than a hot, hearty breakfast to start your day? Oatmeal is one of the most versatile and healthy breakfast foods there is. It can be made in so many ways, with endless possibilities for toppings, that you could have a different oatmeal breakfast every day of the year and never get bored. Oatmeal is also a great way to start your day if you’re trying to lose weight or maintain a healthy weight, because it’s filling and keeps you feeling satisfied until lunchtime. Here are some delicious recipes to get you started.


Blueberry Lemon Oatmeal

Delicious and nutritious breakfast burritos filled with eggs, beans, cheese, and vegetables, perfect for a high-protein morning meal


  • 2 egg

  • ½ cup shredded cheddar cheese

  • ¼ cup chopped onion

  • ¼ cup salsa or guacamole

  • 2 large tortilla

  • Extra virgin olive oil, enough to coat the skillet

  • Lime wedges, for serving



In a large bowl, whisk together the eggs. Add in the onion and stir to combine. Heat a small skillet over medium heat and add in the olive oil. Once hot, pour in the egg mixture and scramble until just cooked through.

Warm each tortilla in a dry skillet over medium heat for about 30 seconds per side. Assemble each burrito by placing an egg scramble on one half of the tortilla, folding the other half over to cover, and then topping with salsa or guacamole and shredded cheese. Serve with lime wedges and enjoy!


Breakfast burritos

Fluffy egg omelette packed with protein, garnished with ripe sliced tomatoes on the side, perfect for a nutritious breakfast


  • 2 eggs

  • ½ tomato

  • ½ capsicum

  • 1 clove garlic

  • Salt and pepper, to taste

  • Extra virgin olive oil, enough to coat the skillet



In a large bowl, whisk together the eggs. Pour in enough water to cover the eggs and stir to combine.

Cut the tomato into small pieces and add it to the bowl with the eggs. Cut the capsicum into small pieces and add it to the bowl as well. Stir in the garlic and a pinch of salt and pepper, to taste.

Heat a large nonstick skillet over medium heat and add just enough oil to coat it. Add the tomatoes and capsicum mixture and stir frequently until everything is cooked through, about 5 minutes. Serve hot.



Eggs are one of the most perfect foods. Packed with nutrients, they’re a great way to start your day. Eggs are loaded with high-quality protein, vitamins, minerals and good fats. They also contain all nine essential amino acids that the body cannot produce on its own. Here are some easy egg recipes to help you get started.


Scrambled eggs

Delicious keto-friendly waffles topped with an assortment of fresh berries, showcasing a nutritious high-protein breakfast option


  • 4 large eggs

  • 115 g (half pack) cream cheese

  • 1 ⅓ cup almond flour

  • 3 tablespoons of erythritol - skip for savoury waffles, replace with 1/2 tsp garlic powder

  • 2 teaspoons vanilla essence - skip for savoury waffles, replace with 1/4 teaspoon salt

  • 1 teaspoon baking powder

  • ¼ tsp xanthan gum



  • Add all the ingredients to a blender.

  • Blend on high speed until creamy and smooth.

  • Pour the batter into a mixing bowl and let the batter rest for 3-5 minutes.

  • Preheat a waffle iron for at least 5 minutes or until ready to be used.

  • Slightly oil the surface of the iron coconut oil or olive oil.

  • Pour 2 tablespoons of batter per waffle

  • Bake for about 3-4 minutes to reach your favourite texture.

  • Release the waffle from the waffle iron maker using a fork, transfer to a cooling rack and cool down for 2-3 minutes before serving.



  • Store in the fridge for up to 3 days in an airtight container. You can freeze the baked waffles in ziplock bags and defrost the day before.

  • Reheat in a waffle iron or bread toaster.


Waffles: Another great option for breakfast

I'm a big fan of waffles. They're another great breakfast option when you're looking for something different. Waffles are also a good option if you have some extra time in the morning because they take a little longer to cook.


Waffle irons come in different shapes and sizes, so be sure to check the instructions that come with your iron. Most irons require you to add oil or butter to the cooking surface before adding the batter. Cook the waffles until they're golden brown and crispy, then serve them with your favorite toppings. Some of my favorites are whipped cream, maple syrup, and berries. If you want to really up your breakfast game, the waffle recipe I am referring to is my favorite one.


Keto waffles

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If you are seeking a professionally qualified naturopath in Brisbane, book your appointment now.

Inna Kurlyandchik | BHSc (Naturopathy), Grad Cert Nutr, PhD candidate

31 October 2022

Healthy protein breakfast ideas

There are countless breakfast options to choose from, but if you're looking for a nutritious and filling breakfast that will help power you through your day, consider incorporating some health into your morning routine. Studies have shown that eating breakfast can reduce hunger throughout the day, improve metabolic health and increase satiety. The best part? It only takes a few extra minutes to prep breakfast. Whether you're looking for something to eat on the go or something that can be made ahead of time, we've got the perfect recipe for you.

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