The breakfast is the most important meal of the day.

It is the first dose of

nourishment that the body gets after a long wait (8-12 hrs) and it provides us
with energy to meet the challenges of the day. Given the long wait,
breakfast is the perfect meal where we can make it as nutritious as possible.
The best breakfast is the one which provides you with an awesome dose of
both macro (carbs, protein, fibre, fat) and micro nutrients (vitamins,
minerals, etc). It also should enable fast natural weight loss by keeping you
feel fuller for a longer time and stop you from craving for more until before
lunch.
So with this in mind, I explored and experimented with different breakfast
options recommended by many but could not find something where I can
say Yeah! thats an awesome breakfast. So I started going through lots of
materials to discover the best breakfast for weight loss in the world. It took
many months but in the end I was able to create one and I am very excited
to share it with you. Lets take a look, shall we?

The Criteria for The Best Breakfast for Weight loss

Given the challenges of the modern world, I identified 15 different criteria a
breakfast must satisfy for it to be the best. The best breakfast should:
1.

Provide us with good amount of energy

2.

Provide us with good dose of protein, fibre and good fat

3.

Provide a good dose of micro nutrients (vitamins, minerals and

antioxidants)

4.

Enable natural weight loss

5.

Be easy to prepare

6.

Be tasty to everyone (including kids)

7.

Easy to digest with little effort

8.

Allow using ingredients creatively

9.

Stop us from craving for junk foods (e.g. chocolates)

10.

Be free from artificial sugar

11.

Be free from processed foods

12.

Be flexible to vary its ingredients

13.

Be gluten-free or really low gluten

14.

Enable us meeting our daily target of fruits and vegetables

15.

Be vegan (so that everyone can eat)

So what are the ingredients of the Best Breakfast?

Below is the list of ingredients which will be used in our best breakfast. As I
have come up with the recipe, I have named it Choco Fruity Porridge.
However, the dont get mislead by the name, there is much more to it.
Oat Bran is the best grain among all the grains and hence it makes sense to
use it in the best breakfast and we are doing
Non Dairy Milk like Almond or Soy Milk. Alternatives: Water, Dairy milk. Use
of water will reduce the taste slightly but it is still a good alternative. Dairy
milk is not the best or recommended option. However, you can use it if you
prefer it badly.
High fibre and low calorie fruits like Apple, Kiwi, Pear, Blueberries. Any fruit
with less than 100 calories per 100 grams is a good option. This rules out
fruits like banana and avocado (these are great fruits and you can still use
them once in a while).
High Fibre Vegetables with a sweet taste like Sweet Potato, Carrot,
Nuts almond/cashew/pistachio pieces and flaxseed powder.
Cocoa Powder This probably is the magic ingredient of this breakfast. It is
not only the most nutrition rich food for fibre and protein, it also provide the
chocolate flavour needed to attract kids. As this is the only ingredient which
makes the dark chocolate healthy adding this to your breakfast removes the
need for you to buy a (dark) chocolate ever again.
Here is a guide for ingredients and its quantities
Ingredients

Quantity

Measure

Oat Bran

40 grams

of a glass

Almond Milk

200 ml

1 Glass

Apple

100 grams

1 Small Apple

Kiwi

75 grams

1 Kiwi

Blueberries

20 grams

15 blueberries

Sweet Peas

40 grams

1 Cup

Carrot

110 grams

1 Large Carrot

Flaxseed Powder

10 grams

1 Spoonful

Broken Almond

10 grams

5 Almonds

Cocoa Powder

20 grams

2 Spoonfuls

The Recipe of the Breakfast

Step 1: Heat the milk in the microwave or on a hob for few minutes.
Step 2: Once it is sufficiently hot, pour it into a relatively big vessel (big
enough to mixing all ingredients later on).
Step 3: Add the oat bran (or whichever grain flakes) into it and mix it slowly
to remove all the lumps and keep it aside for 15-30 minutes. Keep it longer if
you want the mix to be thicker.
Step 4: Cut apple, carrot, kiwi into a small pieces and grind them along with
heated frozen peas in to a paste in a blender. (Note: if you use normal peas
you might have to boil them before blending)
Step 5: Mix the fruit veg paste, flaxseed and cocoa powder into the oat bran
paste and mix well.
Step 6: Add the blueberry and broken nuts on top and your breakfast is
ready. You dont need to blend those fruits/veggies/nuts which you like more
than others and want to feel them as you eat.

Nutrition Profile of the breakfast

The last two rows of the table shows the awesome nutrition profile of this
breakfast. 435 grams of food fetch you around 66 grams of carbohydrates

Ingredients

Saturted

Quantity

Calories

Carbs

Protein

Fibre

Fat

Oat Bran

40.00

60.00

18.80

6.04

6.24

2.80

0.64

0.40

Almond Milk

200.00

48.00

6.00

1.00

0.40

2.20

0.00

6.00

Frozen Peas

40.00

27.20

3.00

1.96

2.40

0.28

0.04

1.96

Carrots

110.00

45.10

11.00

1.10

3.30

0.00

0.11

5.50

Apple

100.00

54.00

11.80

0.40

1.80

0.10

0.00

11.80

Kiwi

75.00

41.25

7.95

0.83

1.43

0.38

0.15

7.73

Blueberries

20.00

13.60

2.90

0.14

0.48

0.06

0.02

2.00

10.00

55.90

0.56

1.96

1.81

4.70

0.61

0.28

Almonds

10.00

59.20

0.95

2.12

1.22

4.94

0.37

0.39

Cocoa Powder

20.00

83.00

2.80

4.60

6.60

4.20

3.00

0.40

Total

435.00

546.45

66.71

22.27

26.90

24.60

5.31

36.85

for 100 grams

100.00

125.62

15.34

5.12

6.18

5.65

1.22

8.47

FlaxSeed
Powder

Fat

Sugar

of which 37 grams are natural sugar (not artificial sugar which makes a huge
difference). Importantly it provides 22 grams of protein and 26 grams of fibre
which is really awesome coming from a single meal. It also provide decent
dose of good fat along with a small portion of saturated fat. 435 grams might
sound bit large for a breakfast but as most fruits and vegetables are soft and
tender we can eat more of them. You can always have lesser quantities of
these if you prefer.
So how does this breakfast help you to achieve quick natural weight
loss and long term health? Well, most breakfasts we commonly eat today is
predominantly grain based and hence have high calorie to weight ratio
(around 250-350 calories for every 100 grams assuming other ingredients
bring down calorie to weight ratio) where as with this breakfast it comes to
126 calories per 100 grams. This is mainly achieved by making vegetables
and fruits take up bigger portion of the meal (e.g. adding 100 grams of
carrots increases the total calories of the meal by mere 42 calories which is
awesome). So you can consume more of this breakfast and still not have to
worry about over eating. As weight loss is all about calories in minus
calories out, this will indeed greatly help in reducing your weight.

The other problems with grain based breakfast are that they lack in variety
of micro-nutrients like (vitamins and minerals) due to lower portion of fruits
and vegetables in them. So adding a good variety of fruits and vegetables
provides you with a good dose of different micro nutrients essential for
keeping away deadly lifestyle diseases like cancer. Dont forget that we
need around 9 to 10 different varieties of vegetables and fruits (more
vegetables than fruits) to be eaten everyday to achieve long term health and
this breakfast certainly help us with a huge head start (nearly meets 50% of
our target with just one meal). We however need to ensure that we use
different fruits and vegetables everyday to consistently meet this goal. With
normal grain based breakfast we struggle to get more than 3 variety of
vegetables or fruits and hence there is a good chance that we fail to meet
the fruits and veggies target for the day.
Finally, as most of the ingredients used are really great foods and as they
are used in their raw form with little or no processing, you can get the most
of its nutrition.
Cocoa powder is the best ingredient of this breakfast not only due to
awesome fibre and protein it provides but also due to its rich antioxidant
content. It also removes the need for us to ever buy a (dark) chocolate again
and keep our teeth safe and healthy.
I believe this breakfast easily achieves all the criteria set for a breakfast to
be the best.