• Michelle

Reprogram breakfast - again

So I am still popping things through the nutritional data base, in my endless quest for the Round Meal, and I was pretty chuffed with this breakfast so I thought I would share it with you.


So what do we have here? Some buckwheat and quinoa porridge topped with dried blueberries and pepitas and a little honey and almond milk, a mandarin, a banana and peanut butter smoothie, also made with almond milk, and about a half a cup of baked beans with fresh cherry tomatoes.

This was very good for filling me up at breakfast to get me through til lunchtime, but that does not always make it a well balanced meal. Let's put it through its paces and see how it goes.


Do you remember our target ratios? 45-65% carbohydrate, 20-35% fat with less than 10% of our daily kJ intake saturated plus trans fats, and for a woman of my size and age, 46g of protein, 25g of fibre.

Let's have a look.

Okay, carbohydrate 56%, fat 24%, 3.5% saturated plus trans fats. Protein 24g, fibre 18g.


Oo! Looking very nice, let's have a quick look at a couple of our micronutrients.

Sodium 668mg - we are aiming to keep under 2000mg, so that is good, as expected it is in the baked beans so I might swap to a low salt variety.

Vitamin C - this will be interesting with the tomatoes and the mandarin, 47mg, the Australian Government recommends 45mg a day, so yay me, nailed that one.

1552mg potassium, so that is about 40% of our RDI.

For me, as I am 50 now and peri-menopausal, my iron needs are starting to lower, so for my age I am needing 8 to 18 mg of iron per day, depending upon my menstrual cycles, this breakfast gave me 5.3mg, so that is a good start in any case.

For calcium I am needing 1000-1300mg per day, this meal has given me 525mg.


So I am pretty chuffed by that. I think that is a perfect round meal.

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