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I am constantly testing different things in nutrition and workouts. I always call myself “a something researcher”. I feel the inner need to try different methods and even when I make a step back, to find out how things work and why it leads to the results I got – satisfying or not. For a long time, I experimented with Intermittent Fasting (read HERE) and I used to skip my breakfast. In this post (HERE), I shared what is my opinion about skipping breakfast and why I changed my eating schedule and why breakfast has a place in my diet.

Breakfast is my favorite meal. I love preparing my food and even when I get up really early (almost every day. It is 4:30 a.m. right now), I take the time to make something delicious.

Healthy eating is tasty and brings satiety, when you stop making excuses and when you stop being lazy. There are a lot of healthy foods, that can be combined in different ways, in order to get something tasty. In reality, I think that it is the condiments, spices and the combinations of foods, that makes the simple products a culinary masterpiece. You are constantly asking me how to bring some more variety in your breakfast. Now, I will share with you some of my favorite breakfasts. For me, what matters is that my breakfast has protein, quality fats and carbs. Depending on if it is a training day or not, I start my day in a different way. On training days, I eat more carbs and on rest days my carbs come mostly from fruits and some rice or sweet potato in the dinner.

Coconut pancake


This is one of my favorite breakfasts right now. The quantity of the products depends onw hat are your goals, how much energy you expend, how many times a day you eat and how much you weigh right now.

3 eggs

15 grams shredded coconut

1 banana


½ table spoon natural cocoa powder


coconut butter


Smash the banana. Mix it wit the rest of the products. Spread some butter in the pan and pour the mixture. Place a lid on it. The pancake will start getting fluffy and when the eggs are not liquid anymore, you can remove the lid and turn on the other side. Bake it and then spread 10-15 grams of honey.

Sweet potato pancake


Boil a sweet potato (about 150-180 grams). Smash it and mix it with 3 eggs, vanilla and cinnamon. Spread some butter in the pan and bake the pancake. Then spread 10-15 grams honey and you have a delicious breakfast.

Pumpkin bread


200grams baked pumpkin

1 banana

50 grams coconut flour

2 eggs + 2 egg whites

½ tea spoon baking powder

10-15 grams honey

Spices – vanilla, cinnamon and some ginger.

Smash the pumpkin and the banana. Mix with the rest of the ingredients. Spread some butter in a deep baking dish. If you have more time, bake it in the oven for 30 minutes. If you are in a rush, bake it like a pancake – use a pan.

Salty Pancake


2-3 eggs

15 grams shredded coconut

½ zucchini cut in pieces

½ carrot cut in pieces

¼ red pepper

Black pepper


Mix everything and bake in a pan with some butter.

Use the method with placing a lid on top of the pan. The omelet gets fluffy and delicious.

Mix 100 grams curds with 1 table spoon yogurt, some spices and cut some olives. Spread the mixture on the pancake and roll it.

Yogurt with fruits (this is just an option, because it doesn’t keep me full for a long time)


400 grams yogurt + 1 banana + cinnamon

Pumpkin pancake


3 eggs

150 shredded pumpkin


Mix everything and bake in a pan with some butter. Then spread 10-15 grams honey and sprinkle some crushed walnuts.

A big piece of Blueberry Pancake Kala (the recipe is HERE)


Tahini desserts


100 grams flax flour

2 eggs+ 2 egg whites

1 table spoon honey

100 grams boiled pumpkin

2 table spoons tahini

2 table spoons cottage cheese


a handful of crushed almonds


Mix everything and shape small balls. Place them on a baking sheet and bake for no more than 15 minutes.

Breakfast for people who are late

While you are preparing yourself for the day, place some eggs in HOT water. They will boil faster. Then place them in a box with some veggies, avocado and a piece of fruit. Take with you and eat when you have time.

Breakfast for people who are late 2

If you eat raw eggs, because, personally I do not like the taste.

3 raw eggs

1 banana

½ avocado

2 table spoons coconut milk


Puree everything and drink for breakfast

Breakfast for people in a rush

300 grams yogurt


A handful of berries

½ avocado

1-2 table spoons coconut milk


Puree and drink – you can add natural cocoa powder

These are just part of the options. HERE, I wrote this post where I suggested 34 recipes with eggs.

For me the key to start making healthy, delicious meals, was to learn what my body needs and what different foods contain – thus I know which foods contain protein, fat and carbs. I learned to listen to my body (HERE) and to know when and what it needs and then prepare something tasty for my meals.

Because a lot of women start their day with ½ yogurt and they think that breakfasts that I suggest are huge, I will say as follows – it is better to eat 4 times a day in quantities that satisfy us, that give us energy, instead of eating every two hours and in bewteen spending the whole time thinking about food and lack of energy. The women who I work with, always write me: “Ines, I have so much energy that I cannot believe it. I eat so much and my measurements are decreasing.”

This is the only true path to our goals. If we deprive ourselves, every deprivation will turn into indulging, because every extreme needs to balance out with its polarity.

And do not fool yourself that these breakfast take a lot of time. You do not need more than 10-15 minutes.

Prepare some of my recipes and then put a #ifsrecipes  I will share them on my page.

If you liked this post, share it with your friends. Somebody might be hungry and might get inspired to cook something healthy. 🙂 A healthy pancake could change his life!

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ines Subashka

Инес Субашка е основател на IFS - зали за кондиционни тренировки и мобилност. Автор е на 6 книги за здравословно хранене и движение.

Ела да тренираш в някоя от залите ни

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