Menu of the week: 7 breakfasts to get you back to school

The essential ingredients of a complete breakfast

Good hydration

After a night’s sleep, our body needs to be rehydrated. If drinking water is the first and simplest reflex to acquire, morning drinks also act in this direction. Fresh fruit and vegetable juices, tea, or even coffee can thus be included on the menu. However, be careful with tea and coffee, which must be supplemented with another drink, as these have a diuretic effect, which can accentuate dehydration. Also be careful with industrial fruit juices and very sugary drinks in the morning, it is better to prepare your own juices to be sure of the ingredients that make them up.

Fiber and vitamins

To stock up on vitamins, fiber, and minerals, there is only one solution: eat fresh fruits and vegetables. The best is to consume them in a raw version, so as not to alter the vitamins, particularly vitamin C, which is fragile and unstable. However, vitamin C is perfect for protecting cells from aging, helping to better manage stress, eliminating toxic metals, strengthening the skin, tissues, and bones, among other things. Likewise, dietary fibers, in addition to their effects on intestinal transit, promote the assimilation of vitamins and minerals. And in these back-to-school times, we really need that.

Carbohydrates to last over time

Carbohydrates are our fuel, our primary source of energy. And the least we can say is that going back to school is very energy-intensive! We can therefore include cereals on the menu in different forms: wholemeal bread, homemade granola; bread cake; or small morning cookies. Be careful with industrial cereals, always check the amount of sugar and fat they contain, you could be in for surprises.

Dairy products

Rich in calcium, essential for the health of our bones but also muscle contraction, blood coagulation, or even blood pressure control, dairy products remain a classic breakfast, especially in the form of yogurt and cottage cheese, which go wonderfully with granola. In case of lactose intolerance, they are replaced with products of plant origin. Calcium-wise, don’t worry, milk is not a unique case and many other foods are rich in calcium and can be used for breakfast, including leafy vegetables, dried fruits or nuts.

What breakfasts for my week?

Here are some examples of menus to approach the start of the school year.

Breakfast 1
Super green juice
Scandinavian bread with seeds
Blueberry Smoothie

Breakfast 2
Ginger water
Chocolate-oat bars for breakfast
Apple-Cinnamon Chia Pudding

Breakfast 3
Apple, orange and cinnamon juice
Cereal bars with seeds and chocolate
Faisselle with hazelnuts and honey

Breakfast 4
Cashew milk with cocoa
Banana and blueberry bread cake
Breakfast yogurt, tahini and muesli

Breakfast 5
Golden milk oats turmeric ginger
Seed granola
Strawberry carpaccio

Breakfast 6
Green smoothie with cashew butter, vanilla and lemon
Granola with fruit compote
Apricot and star anise compote

Breakfast 7
Chai smoothie
Pancakes with almond milk, banana and ancient wheat flour
Chickpea and chocolate spread

The key ingredients of my menus

Cereals to be made into bread, pancakes, granola, or bars; fresh fruit to serve simply sliced, or mixed into juice and smoothie; yogurt and cottage cheese to serve as a complement; and vitamin drinks make up these inspiring menus to discover below.

And welcome back to school!