Shake up your morning routine

Switch to a healthy breakfast

What makes a satisfying breakfast? Plus some healthy suggestions.

Do you feel hungry mid-morning? It might be time to shake up your morning routine. I remember when I weighed 100 kilos I didn’t bother with breakfast, thinking that if I missed one meal it might help me lose weight. The problem was I’d be starving by mid-morning and reach for high-fat, high-sugar food which totally negated missing breakfast to reduce my daily calories. Since becoming a healthy person I can’t start my day without breakfast so if you struggle with what to have or just don’t have breakfast in the morning, keep reading.

Breakfast is the most important meal of the day, but let’s face it, many of the quick breakfast options, aka cereal, aren’t satisfying or nutritionally sound.  If you want a breakfast that will get you through the morning without craving sweet foods the key is to make sure your breakfast includes a good amount of protein and fibre and is low in saturated fat.


Benefits of protein

Protein is responsible for building and repairing muscles and tissues, and assists with immune function to name but a few of its important roles.

Some benefits of including a good amount of protein in your diet:

  • Increased satiety
  • Reduced hunger
  • Burn more calories
  • Fewer cravings

And the good news is that whey protein, the main protein in my Breakfast Shakes, contains all of the amino acids and is quickly absorbed into the body, which means you feel fuller quicker for longer.

So how much protein should we aim for? According to the Australian government website, Eat For Health, the average 19 – 70-year-old man should aim for 64g per day, while for the average female of the same age it’s just 46g per day.


Importance of dietary fibre

Dietary fibre is important for digestive health and regular bowel movements. It also assists in keeping you feeling fuller for longer and has been shown to improve cholesterol and blood sugar levels. It may also assist in the prevention of some lifestyle-related diseases, such as type 2 diabetes, heart disease and bowel cancer.

How much fibre is required? Eat for Health recommends 25g for females and 30g for males each day. It might not seem like a lot, however, when you consider that a medium banana has around 2.3g of fibre, 1/2 cup of rolled oats has 4.5g, and a cup of broccoli is 3.8g, it’s not as easy as you might have thought to hit the magic number each day.


An easy way to get a good amount of protein and fibre in your morning.

The thing that changed my mornings and made it easy to enjoy a quick healthy breakfast every day was having one of my Breakfast Shakes. They contain 15g of protein, 7g of fibre and just 1.8g of fat per serve. If I’m at home I add fruit and blend one sachet with icy cold water, see my flavour suggestions below. And if I’m travelling I take my shaker and shake it up with cold water, it’s so easy.

And you can rest assured my Breakfast Shakes are nutritionally sound, which is why they earned the 5 Star Health Star rating from the Australian government Health Star Rating System. Plus they’re loaded with vitamins and minerals needed for a healthy body, including magnesium, calcium, iron, zinc, folate & vitamins A, B6, B12, C, D, E, thiamine, riboflavin, niacin – all things that women tend to be lacking. And, all 4 of my shakes are gluten-free, and my Dairy Free Shake is also soy free.  Read more about them here.

They taste great on their own or blended with fresh or frozen fruit. Check out 5 of my favourite combinations below, and scroll down to find the nutritional breakdowns of each blend.

Mango Smoothie

healthy mango smoothie

Make the perfect Mango Smoothie packed with extra vitamins, minerals, protein and fibre. You’ll need:

  • 250ml icy cold water
  • 75g frozen mango
  • Creamy Vanilla or Dairy-Free Vanilla Breakfast Shake

Add to your blender and blitz until smooth and creamy… YUM!!! It tastes just like a Weis Bar!



Choc Cherry Smoothie

healthy choc cherry smoothieLove Cherry Ripes? You’ll love my Choc Cherry Smoothie. You’ll need:

  • 250ml icy cold water
  • 75g frozen pitted cherries
  • Wicked Chocolate Breakfast Shake

Add to your blender and blitz until smooth and creamy… YUM!!! Enjoy the choc cherry taste.

Perfect for breakfast or a mid-afternoon snack to keep you fuelled until dinner time.


Coffee Banana Smoothie

Make my Coffee Banana Smoothie – a delicious twist on the good old-fashioned Banana Smoothie.

  • 250ml icy cold water
  • 75g frozen banana
  • Iced Coffee Breakfast Shake

Add to your blender and blitz until smooth and creamy… YUM!!! It’s my Coffee Banana Smoothie!

Also tastes delicious when made with my Wicked Chocolate Shake.

Single sachets are now available. Try before buying a box.

Mixed Berry Smoothie

healthy mixed berry smoothieTo make my Mixed Berry Smoothie you’ll need:

  • 250ml icy cold water
  • 75g frozen mixed berries
  • Creamy Vanilla or Dairy-Free Breakfast Shake

Add to your blender and blitz until smooth and creamy… YUM!!! It’s my Mixed Berry Smoothie!



Coffee & Pear Smoothie

healthy coffee and pear smoothieTo make my Coffee & Pear Smoothie you’ll need:

  • 250ml icy cold water
  • 75g fresh pear (half a small pear)
  • Iced Coffee Breakfast Shake

Add to your blender and blitz until smooth and creamy… YUM!!! It’s my Iced Coffee and Pear Smoothie!

Great for breakfast or a mid-afternoon snack. For a dairy-free version make it with my Dairy-Free Vanilla Breakfast Shake and add a teaspoon of instant coffee.

Nutritional Breakdowns

Shake or blend

To shake up your morning routine, just add 250ml of cold water to one sachet of my shake powder and shake well for a deliciously creamy breakfast or snack. Or blend one sachet with 250ml of cold water and 75g frozen fruit or half of a banana to create a nutritionally balanced meal replacement.

“I’ve never been a fan of breakfast, and had to force myself to have something. Now I absolutely crave a Symply Shake and occasionally have one of the menu plan breakfast as an alternative.” Fiona via Facebook.

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