Rest Day Low  Medium Carb Breakfast Favourites

Rest Day Low Medium Carb Breakfast Favourites

23
Feb 2022
Nutrition

Days that we are not working out provide our bodies with an opportunity to repair, recover and regenerate. We can optimise this regeneration period by giving our body the right type of foods, in the correct amounts, and at the right times of day. Typically these recovery days are characterised by having low to medium energy and carbohydrate requirements as there is less physical strain being placed on our bodies. 


At hexis we like to translate these scientific recommendations into real food options, so you know what to put on your plate to get the most out of your body. As a result, below are three quick and tasty recovery day breakfast recipes to cover both low and medium Carb Codes, enjoy.


The first recipe is a high protein low carb recipe thats also rich in micronutrients to help maintain immune function. Depending on your calorie needs you may wish to increase the energy content of the meal by adding an additional egg or some extra cheese.

Low Carb Goats Cheese, Spinach & Red Onion Omelette

Serves 1

Time 5 mins

Difficultly: Level 1 Quick & easy

Ingredients

  • 3 Eggs
  • 3 Cherry Tomatoes, sliced
  • 1 Handful Spinach
  • ¼ Red Onion, diced
  • Tbsp Goats Cheese, crumbled
  • Tsp Extra Virgin Olive Oil

Preparation

  1. Heat the oil in a pan before adding the tomatoes and red onion. Fry for 2-3 minutes or until the onion starts to soften.
  2. Whisk the 3 eggs together in a mug before pouring on top of the veg. Cook for 2-3 minutes or until the underside of the omelette set.
  3. Sprinkle the goats cheese and spinach over the omelette before folding in half and continuing to cook for 1-2 minutes or until the cheese filling has melted. NOTE: Instead of folding in half, you could stick it under the grill for 2-3 minutes.
  4. Season to taste and enjoy!

Nutrition Information per slice:

Kcals 391
Carbs 23g
Protein 32g
Fat 12g

The next recipe is an athlete's take on an old sweet tooth favourite, french toast. This delicious treat is great for a medium carb breakfast but can be adjusted to your carbohydrate and calorie needs by amending the portion size. If you’ve got lower energy requirements consider serving as just one slice of toast, however if you have higher demands maybe a third slice of bread or some additional toppings may be better suited.

Medium Carb French Toast with Fresh Berries

Serves 1

Time 10 mins

Difficultly: Level 1 Quick & easy

Ingredients

  • 2 Slices Wholemeal Bread
  • 150mls Semi Skimmed Milk
  • 1 Egg
  • Tsp Ground Cinnamon
  • 2 Tsp Honey
  • 15g Vanilla Protein Protein (optional)
  • 2 Tbsp Low Fat Greek Yoghurt
  • Tsp Extra Virgin Olive Oil
  • Handful Fresh Berries

Preparation

  1. Add the milk, egg, cinnamon, one teaspoon of honey and protein powder (if you’re using) to a bowl and whisk together using a fork.
  2. Heat the oil in a pan over a medium to high heat. Once hot, dip your bread in the whisked mixture, coating well, before transferring to the hot pan.
  3. Pan fry for 2-3 minutes each side, or until the fried bread looks golden on both sides.
  4. Remove from the pan and plate up. Top with greek yoghurt, fresh berries and the remaining honey and enjoy!

Nutrition Information per serving:

Kcals 557
Carbs 53g
Protein 39g
Fat 19g

Finally we have our adjustable mixed berry smoothie bowl. A super quick recipe that can be made both as both a low or medium carb meal depending on the topping you choose. The base recipe is packed with protein and antioxidants to aid your repair and recovery so you have the perfect foundation to build your meal on.

Adjustable Mixed Berry Smoothie Bowl 

Serves 1

Time 5 mins

Difficultly: Level 1 Quick & easy

Ingredients

  • 1.5 Cups Frozen Berries
  • 1 Scoop (30g) Vanilla Protein Powder
  • 150-200mls Milk

Optional Toppings:

Mixed nuts & seeds, fresh berries, sliced fruit, dried fruit, honey, desiccated coconut, muesli, granola.

Preparation

  1. Add the whey, milk and frozen berries into a blender and blend on low for 10-15 seconds.
  2. Stop and scrape the mixture stuck to the sides of the blender down before whizzing on high for 5-10 seconds or until the mixture reaches a soft consistency.
  3. Scoop into a bowl and tailor to you needs with toppings of your choice!

Nutrition Information per serving:

Kcals 278
Carbs 24g
Protein 29g
Fat 6g

Dr. Sam Impey

Performance Scientist

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Dr. Sam Impey