I’ve worked 4 years alongside nutritionists. I dug down the rabbit hole of nutrition and tried a lot of different diets and biohacking techniques. In the end, it seems that real food and simplicity are the best options.
Now there is the theory and the practice. Depending on the environment, it can be challenging to eat healthy. However, there is one meal for which there is no excuse: breakfast. Because it’s not a social meal and I don’t mind repeating the same every day, it is worth getting something super healthy, affordable and convenient. So I always recommend tackling breakfast first.
Because I eat the same every day and diversity is important, I want to make sure I have a recipe with diversity.
As with anything when it comes to nutrition, it gets controversial. According to my research, the best diet is as much plant-based as possible. It is influenced by Dr. Michael Greger, the best and most ethical nutritionist out there according to me.
With 3 big glasses of water, the breakfast I get every morning ticks half of his “daily dozen”:
So here we go. Every 4 days, I get a jar for the next 4 days. I adapt it a bit depending on seasonality and location but here is roughly how it looks. Divide by 4 for the daily quantities:
I put these in a jar and mix it up. Prepare overnight so the oats and chia seeds suck up the water and it’s ready in the morning. Then I add some fruits, here in daily quantities:
With this recipe, I not only tick a lot of Greger’s boxes, but I also make sure I get some “superfoods”, foods very rich in antioxidants and great for the brain. It is also a good balance of healthy fats, protein and complex carbs. To get a bit more protein, I add a 100mL of soy milk in the morning.
Then for lunch & dinner, I diversify and go with lots of veggies and beans and a few whole grains. For example, plenty of veggies with lentils & quinoa. With only one of the 2 meals, I’ve checked all of his boxes.
Again it takes 5 min to prepare for the next 4 days, which is important because we want to be realistic.