Five Healthy Breakfast Ideas For More Energy & Vitality


The notion that breakfast is "the most important meal of the day", is one that has been misunderstood for decades.

Many people believe that "hearty" breakfast will help them get through the day.  However, as we age and our metabolism slows and we become less active, our choices for breakfast should be consciously linked to what "breakfast" actually means.

The word breakfast means to break-your-fast.  When you wake up, it's important to realise that your body has been in a state of rest and repair over night, so when you decide to eat OR break-your-fast, it's best to choose lighter foods that are easy on your digestive system.

Today, more and more people are opting to skip or delay breakfast so that they can stay in a 'fasted' state for longer.  This simple wisdom allows the body to re-set, detoxify and the cells to recycle which helps slow the effects of ageing.

When it comes to breakfast, there are definitely a number of popular foods that should be avoided if health and longevity is your goal.  These foods include:

  • Packaged breakfast cereals made from refined grains and sugars
  • Fried pancakes, donuts, eggs, sausages and bacon 
  • Processed Dairy Products
  • Processed Fruit Drinks
  • White bread 
  • White sugar
  • Preserves (Jams)

Now of course this is not to say that you can't enjoy a Sunday breakfast with family and friends and have these foods every once in a while. 

It just means that there are far more conscious choices you can make for breakfast that over the long term, will support your health, vitality and body and brain function.

Staying in a "fasted" state in the morning for a number of hours, is otherwise known as intermittent fasting.  And if you'd like to experiment with this principle and experience the benefits, the optimum amount of hours from when you eat dinner until when you eat breakfast the following morning is 16 hours. 

Many studies are showing that by fasting for 16 hours for 3 to 4 days per week, it puts your body into a metabolic zone known as "Autophagy", where the cells begin to despatch dysfunctional waste and recycle.  This is not only a powerful anti-ageing secret, but also a key to reducing inflammation in the body, burning fat, healing a host of ailments and boosting immune function.

During your "fasted" state, you can actually consume certain liquids that will not interfere with or break your fast. These include:

  • Water
  • Lemon and Lime Juice 
  • Apple Cider Vinegar
  • Essential Oils
  • Herbal Teas
  • Organic Black Coffee

Whatever time you choose to break-your-fast, it is best to choose light foods and then ease into the heavier, more concentrated foods as the day goes on. 

Here, we recommend five of our favourite satisfying, nutritious breakfast ideas to help you thrive.

1. Fresh Fruit

Fruit is an astringent, meaning it is nature's detoxifying food, that is best eaten on an empty stomach.

When you eat fresh fruit for breakfast, there is very little stress placed on your body because the high water content supports, rather than disrupts, your digestive system. And the easily assimilable nutrients are quickly absorbed into the cells for slow release energy.

Any fruit can be eaten at breakfast time, however the juiciest, most high water content fruits are the absolute best to eat first when in season, and these include:

  • Mangoes
  • Melons
  • Peaches
  • Papaya
  • Kiwi Fruit 
  • Citrus and;
  • Berries

Other fruits which make for wonderful mid morning snacks or for use in smoothies or fresh juices, include bananas and apples.  

2. Fresh Juices & Smoothies

Another great way to break your fast is with raw cold-pressed juices or smoothies.

Cold pressed juices are those made with a slow expeller press juicer that gently extract the pulp whilst retaining the nutrient rich enzymes in the juice. 

Ideal ingredients for preparing your own juices at home include:

  • Apples
  • Celery
  • Carrots
  • Beetroot
  • Lemon
  • Lime
  • Ginger
  • Cos Lettuce
  • Cucumber
  • Kale
  • Parsley

Similar to fresh fruit, raw juices are very light, requiring little to no digestion, with the nutrients getting a "free pass" directly to your cells for energy and nourishment.

Learn more about fresh juicing in our blog: Fruit and Vegetable Juicing: What You Should Know

Smoothies are also a fabulous way to go first thing in the morning - light on your digestive system, delicious, energising and super nourishing.

Avoid dairy milk and prepare your smoothies in a Vitamix or quality blender from a selection of ingredients such as these:

  • Coconut Water
  • Coconut Milk
  • Almond Milk
  • Oat Milk
  • Banana (Peel and Chop Ripe Bananas and Freeze for Smoothies)
  • Mango (Also can be peeled, cubed and frozen for use in smoothies)
  • Berries (Freeze locally sourced berries for smoothies)
  • Organic Medjool Dates (Pit them and store in the fridge, then add to smoothies as the perfect natural sweetener!)
  • Spinach
  • Kale
  • Avocado (Scoop 1/2 ripe avocado if making a green smoothie)
  • Organic Raw Cacao Powder
  • Organic Cold Drip Coffee (can be added to fresh Almond milk, bananas and cacao for a delicious Banoffee smoothie!)

Smoothies are such a quick and easy option for breakfast that will also satisfy you.  If you decide to delay breakfast and extend your fasting window in the morning, you can even prepare a smoothie in advance.  Simply pour it into a large glass bottle, store it in the fridge and shake and enjoy when you're ready for breakfast.

3. Pulse And Yogurt

Pulse Sacred Meal is a complete raw food handcrafted from dried raw fruits, nuts and seeds. 

Even though it's a solid food, it is the next best thing to fresh fruit, juices or smoothies and will provide you with satisfying nourishment to start your day that won't weigh you down.

Enjoy Pulse on its own straight out of the bag, or crumble it on top of your favourite coconut yogurt or organic dairy yogurt for a super delightful, creamy, delicious breakfast.  This amazing combo can also easily and conveniently be enjoyed as a late morning snack, an hour or two after your juice or smoothie.

Also, if you're prone to mid morning hunger pangs and you really need more roughage for breakfast, the variety of nutrients in this Pulse and Yogurt breakfast idea, should keep you extra satisfied until lunch time. 

In addition to the high carbohydrate and protein content, this breakfast choice also provides a healthy supply of probiotics into your gut - something that is incredibly important for maintaining robust health and immunity.

Something to keep in mind when shopping for yoghurt...

Always look for phrases like “live” or “active cultures” on the label, and also make sure you choose a brand that has NO food colouring, preservatives, added sugar or gelatin.  Whether you choose dairy or coconut yogurt, the choice is yours and there are some good wholesome brands available that you'll find in local health food stores and wholefood markets to try and experiment with.

Remember, Pulse is available in 7 delicious flavours - Original, Mango, Cranberry, Blueberry, Cherry Coco, Chocolate and Tropical.

Choose your favourite flavour or one of our most popular varieties is our Cherry  Coco that features Raw Cherries, Coconut and Cacao.

cherry coco

4. Rolled Oats

Oats are among the healthiest grains on earth and they're an ideal breakfast food.

Oats are a gluten-free, whole grain and an amazing source of most of the important vitamins and minerals we need; they’re also a great source of dietary fibre and antioxidants!

Numerous studies have shown that consuming oats can help to:

  • Lower cholesterol and protect against LDL (Bad) Cholesterol
  • Balance blood sugar
  • Ease appetite and support healthy weight loss
  • Heal constipation and irritable bowel problems
  • Reduce heart disease risk

So how is it best to eat this nutritional powerhouse?

Since rolled oats are an easily digestible wholegrain, they're relatively light on your digestive system, making them an ideal choice on those days when you feel you need something more solid to start your day.

Ways to prepare and enjoy rolled oats include:

  1. Soaking them overnight in the fridge in organic coconut milk or almond milk.  Cover 1 cup of oats with just enough milk to allow the oats to soak up the milk and soften over night.  In the morning, add dried fruit, pitted medjool dates and/or toasted macadamia nuts or walnuts.  Add raw organic honey or maple syrup to sweeten a little extra milk for consistency and enjoy
  2. Place 1 cup of rolled oats into a small saucepan, add 1/2 cup of filtered water and a splash of milk.  Bring to a simmer whilst constantly stirring.  Add more milk if required, whilst continuing to stir until the oats thicken into a smooth consistency.  Pour into a bowl, add your favourite toppings and enjoy.

5. Chia Seed Puddings

Packed with nutrition, Chia Seed Pudding is the perfect healthy breakfast food or mid morning snack, and they're super simple to prepare the night before.

Chia Seeds are loaded with protein, fibre and omega 3's and they're suitable for a vegan, paleo, keto or gluten-free diet.  They help keep you regular and support a healthy bowel and they also naturally suppress appetite, keeping you satisfied for longer.

Chia Seeds are also very high in antioxidants, which protect your cells from free radicals that are produced during metabolism - a benefit that helps slow the ageing process.

To make a Chia Pudding, you only need three main ingredients:

  • Raw Chia Seeds
  • Almond Milk (You can substitute with Coconut or Oat Milk if you'd prefer)
  • Raw Sweetener (Choose between Raw Honey or Organic Maple Syrup)


To prepare, take two small mason or empty glass container jars with screw on lids.

Fill each one with 1/4 cup of milk of your choice.  Then, gently stir in 2 Tablespoons of Chia Seeds into each jar.  Mix well to ensure that the Chia seeds are properly incorporated into the milk.  Wait a couple of minutes, then mix one final time to smooth out the mix and to make sure there are no clumps around the edge of the jar.  This will ensure that the pudding doesn't separate in the fridge.

To sweeten, you can either drizzle the honey or maple syrup on top or gently mix it into the pudding, before placing the lid on the jar and refrigerating.

The pudding will need at least 2 hours to set and will be good for several days if you're preparing them well in advance.

On the morning when you're ready to enjoy your Chia Pudding, add some fresh berries, mango chunks, shredded coconut or cacao nibs on top before eating.  You can experiment with different toppings that appeal you you to keep it fun and interesting, but these little pots of nutrition are a wonderful breakfast idea and a taste sensation.

The Main Take Away

Breakfast is an important meal of the day, but not in the way that most people think.

Breakfast is important more so in terms of "what" you eat instead of "how much" you eat. 

And as a health and longevity principle, particularly as you age, it's important to honour your body's natural cycles and the all-important detoxification cycle that is naturally occurring around breakfast time.  This means, starting your day with liquids and light, nutritious foods that are easy on your digestive system as often as you can.

And whether you choose to delay breakfast a few days per week for the fantastic, cellular regenerating health benefits this delivers, OR you really need that morning meal to get up and go, here we've highlighted five of our top recommended breakfast options to support your energy, long term health and to help you thrive.

Tolman Self Care.


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