protein breakfast

Eggs on avocado toast

eggs and avocado toast

Eggs and avocado are one of the most nutrient-dense duos you can find, making avocado and toast with eggs a great go-to for pregnancy and pre-pregnancy meal inspiration.

Eggs are rich in protein and choline, while avocados are a great source of fiber and folate. Paired together with some whole-wheat toast, a sprinkle of sea salt and chili flakes and you have a quick and delicious meal or snack right there.

What makes this so good?

For baby

Folate and choline are two essential nutrients for healthy brain development.

A deficiency in folate can lead to brain and spinal cord malformations so make sure you’re eating lots of greens before and during your pregnancy – and take a good quality prenatal supplement with folate in it, just to be sure.

Choline is a lesser-known nutrient that’s recently stepped into the spotlight for healthy brain development. Research has shown that choline boosts brain cell structure and improves brain function in babies and children. Egg yolks are the best-known source of choline.

For you

Protein and fiber are two of mama’s best friends before and during pregnancy. Both protein and fiber help balance blood sugar levels to prevent insulin spikes (too many insulin spikes over a long period of time contributes towards weight gain).  Balanced blood sugar levels may also help prevent nausea in those first few weeks of pregnancy.

What you need

whole-wheat (or sprouted whole-wheat) bread

2 eggs

½ avocado

sea salt + pepper

chili flakes (optional)

What to do

1.     Fill a saucepan with 16oz of water and bring it to boil.  

2.     Gently place 2 eggs into the saucepan and set a timer for 7-minutes for hard-boiled eggs (unless you’re not pregnant and you can have soft-boiled).

3.     While you’re waiting for the eggs, toast your bread and slice your avocado.  

4.     Remove the eggs from the pot when they’re ready. Run them under cool water and let them sit for a minute.

5.     Smash your avocado onto your slice of toast.

6.     Peel your eggs and place them on top of your toast. Sprinkle with sea salt, pepper and chili flakes. Enjoy! 

Banana, chia + nut butter toast

bananachianutbuttertoast

Especially, in the first few weeks of pregnancy when you feel like carbs and comfort food, this is a healthier snack or breakfast alternative to a white-flour bagel or muffin.

The protein in the nut butter will help balance blood sugar levels, to help prevent nausea. Even if you're not battling with morning sickness, the protein will also keep you full for longer.

Meanwhile, the chia seeds are a great source of fiber to keep you regular 😉  and DHA Omega 3 fatty acids are a great way to boost your baby's brain development. 

The key step to making this a healthier choice, is to choose whole-wheat bread rather than white bread. Unlike white bread, whole-wheat bread has fiber and some nutritional value because the grain hasn’t been stripped of its outer bran layer where all the nutrients are. It's the fiber in the grain that will prevent insulin spikes. This is key to avoiding accelerated weight gain, even if you’re not pregnant. 

Oh, and beware of bread or bread products that have “wheat flour” instead of "whole wheat flour". Wheat flour is just another name for white flour… so sneaky!

What you need

Whole-wheat bread (an even better option is sprouted whole-wheat bread like Ezekiel)

Peanut or almond butter

1 banana, sliced

1 teaspoon of chia seeds

What to do

1.     Toast your bread. While you’re waiting, slice that banana.

2.     Spread your nut butter of choice on your bread.

3.     Arrange the banana coins on your toast, sprinkle chia seeds and enjoy!