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4 Quick and Balanced Breakfast Ideas to Manage Blood Sugar!

After a long night of sleep and fasting for 8-14 hours, breakfast becomes the necessary fuel we need to kick-start our day. However, the demands of your busy schedule go beyond just managing diabetes, requiring balanced breakfast ideas that can get you out the door on time.

To ensure you stay energized and focused without experiencing disruptive blood sugar spikes, it's important to have a reliable plan in place for what to eat. This allows you to better predict your blood sugar levels and maintain stability throughout the day.

Whether you have breakfast at the traditional time or opt for your first meal later, the confidence of knowing how your blood sugar should respond sets the tone for the rest of your day. By taking control of your breakfast choices, you can ensure a smoother and more productive day ahead.

Here are Four Easy, Balanced Breakfast Ideas to Try Out:

The recipes below include macronutrients per serving to help you calculate your insulin dose.

a healthy breakfast spread

1. Smoothies

A perfect option when you need to get out the door on time. Because liquids naturally enter our system and impact blood sugar quicker than the time it takes to eat and digest food, balanced ingredients are key to preventing a rise in glucose.

Blend it up and go! Bonus, minimal clean-up is required.

Here are 12 more easy smoothie recipes to get you started!

2. Overnight Oats

Overnight oats can be started the night before. Simply add 1 cup steel cut oats (a recommended type to cook overnight) with 4 cups of water into the crock pot and cook 8-10 hours overnight (makes 2-3 servings).

Oatmeal itself is a high glycemic food and MUST be paired with protein and healthy fat to minimize a glucose spike and to keep energy stable until lunchtime. Try with chopped almonds, peanut butter, chia seeds, and coconut oil for some fat creaminess. Then top with some cinnamon and berries.

Download my favorite overnight oats recipe, below!

Download PDF • 405KB

3. Chia Seed Pudding

I LOVE Chia Seeds, with their "squishy" texture, this is my #1 recommended breakfast idea. It's packed full of protein, fiber, calcium and antioxidants, omega-3 fatty acids, phosphorous, and magnesium. All of these nutrients are essential for bone health. It's guaranteed to keep you and your blood sugar stable.

Add 1/4 cup chia seed with 1/2 cup of coconut or almond milk in a bowl, let this sit for 10-15 minutes to gel while you're getting ready to go. Add in a dash of cinnamon and 1 tsp. coconut oil and heat up (microwave) for 40 seconds. Then add in berries, chopped nuts, peanut butter & more cinnamon. Or get creative with other toppings you'd like to add to flavor chia pudding.

Get my favorite Chia Seed Pudding, here!

4. Scrambled Eggs & Veggies

This is simpler than you think! Cut up a few veggies, (save time prep veggies the night before) i.e., peppers, onion, mushrooms, garlic, spinach, or kale and sauté them in coconut oil. Whip up 2 eggs and cook this all together. Top this with avocado and even roll it up in a wrap for more carbs as you head out the door.

Download my favorite egg and veggie recipe, below!

Eggs & vegetables
Download PDF • 367KB

You have all the control in choosing easy delicious foods to nourish yourself! Begin your day feeling amazing with these balanced breakfast ideas!

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