Bikini-friendly breakfasts

Give your breakfast a makeover with these quick, weight-friendly recipes

These 5 breakfast options are nutritious and easy to make, but best of all, they’re great for bikini season!

1. Wholegrain toast with Avo

Avocadoes are a good source of vitamin E, an antioxidant that neutralizes harmful free radicals and protects against the effects of sun damage and pollution. Wholegrains are rich in selenium, a mineral which plays a key role in the health of our skin. Selenium helps protect elastin, a type of protein that keeps skin firm and supple.

How to prepare: Pop one slice of high fibre bread like whole-grain bread into the toaster. Top with one quarter of an avocado. It’s that easy!

2. High fibre cereal

A diet high in fibre is great for lowering cholesterol levels and keeping the gut healthy and preventing constipation which may cause bloating, a no-no for your bikini. Also, fibre slows down the absorption of sugars into the blood stream, keeping blood sugar levels stable and keeping you fuller for longer.

How to prepare: Super easy! Try a range of high fibre cereals. Be creative and sprinkle with mixed nuts, finely diced dried fruit, or small fresh fruits like berries. Chose low-fat or fat free milk or yoghurt.

3. Instant oats

Oats and oatmeal are high in soluble fibre which helps lower blood cholesterol levels and once again flatten that tummy for perfect washboard abs.

How to prepare: Just add water. How hard can that be? Add 2t dried cranberries, half a grated apple, or a sprinkle of cinnamon for flavour.

4. Fruit smoothie

Smoothies are a great way to get in your 5-a-day. Fruits are nutrient-dense yet low in kilojoules making them great for a healthy weight loss diet.

How to prepare: If the city traffic means you sit in your car for long periods of time, why not make your breakfast to go? The night before blend 1 cup low-fat yoghurt with 1 cup seasonal fruit (think mango, kiwi, or strawberries) with 1 small banana (helps with the texture of the smoothie). Add low-fat/skim milk to achieve a desired consistency, and refrigerate. Use blocks of ice or water to add volume without adding kilojoules.

5. Yoghurt trifle

Yoghurt is a great source of probiotics and calcium, shown to improve fat secretion from the gut, thus lowering the amount of fat absorbed and actually assisting in weight loss. This effect, however, is limited to dietary calcium and has not been shown in calcium in the form of supplements.

How to prepare: Prepare a colourful yoghurt trifle the night prior. In a glass bowl, alternate layers of ½ cup muesli, 1 cup low-fat yoghurt, and 1 cup chopped fresh seasonal fruit. Refrigerate for the next morning.

Supplied by The Good Life Dietitians