Smoked Salmon

Omega-3 fatty acids are most abundant in salmon. The anti-inflammatory and appetite-suppressing effects of salmon's protein will keep you going strong from the moment you wake up until lunchtime 


A bowl of oats is a great way to start the day. Per 1/2-cup serving, steel-cut oats have a lower glycemic index and more fibre than rolled oats. The cooking time for regular steel-cut oats is longer than for other types.

Whole Grains

Antioxidants in whole grains prevent inflammation. They also include calcium, potassium, magnesium, zinc, and iron—vital elements for a robust immune system and heart. Whole grains' B vitamins aid in energy production.


Bananas grow. Folate and B6 create serotonin, which improves mood and reduces anxiety. Potassium and magnesium in bananas aid recovery from early workouts. Banana slices with chia seeds or walnuts make heart-healthy oatmeal.


Nutrient-dense and inexpensive. One large egg has about 8 grammes of protein and more than 50% of your daily choline. Our skin, blood, muscles, and bones need protein. Protein keeps you full longer than carbs.


A cup of strawberries has 3 grammes of fibre and all your vitamin C. Berries protect cells with antioxidants. They can boost circulation and protect blood vessels from plaque. Potassium balances blood pressure and reduces bloat.


These fruits combine heart-healthy lipids, water, and fibre. That combination boosts satiety, preventing daylong overeating. Avocado unsaturated fats reduce the risk of heart disease, lifestyle-related malignancies, and diabetes.

Nuts & Nut Butter

Two tablespoons provide heart-healthy unsaturated fats and 8 grammes of protein. Peanuts and tree nuts help lose weight and prevent chronic diseases. Find nut butters with 140 mg or less salt per serving. 

Sweet Potatoes

Orange flesh beta-carotene increases immunity. One sweet potato provides 15% of daily fibre, reducing LDL cholesterol and aiding digestion. Sweet potato, eggs, avocado, or nut butter replace morning bread, bagel, or muffin.

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