Sweet Protein Omelette with Apple & Cinnamon – Low GI & Nut-Free

Categories: Low GI, No Nuts, Protein Breakfast, Focus, Sweet
Estimated reading time: 2 min
Preparation time: 10 min

Start your morning with a naturally sweet twist on a classic omelette. With protein-rich eggs, warming cinnamon, and fruit for fiber and flavor, this breakfast supports focus, energy, and blood sugar stability – without added sugar or nuts.

Ingredients (1 portion):
• 2 eggs
• 1 tbsp plain Greek yogurt or quark
• ½ small apple, thinly sliced or grated
• ½ tsp ground cinnamon
• ½ tsp vanilla extract (optional)
• Pinch of salt
• Optional toppings: coconut yogurt, sunflower seeds, a sprinkle of oats, or stewed pear

Instructions:

1. In a bowl, whisk together eggs, yogurt, cinnamon, vanilla, and salt until light and frothy.

2. Heat a non-stick pan over medium heat.

3. Pour in the egg mixture and cook for 1–2 minutes.

4. Add apple slices on top, cover with a lid, and cook for another 2–3 minutes until set.

5. Fold gently and serve warm with toppings of your choice.

✔️You can also bake this mixture in a small oven dish for a fluffier, soufflé-like result.

✔️ This sweet omelette works well as a post-workout breakfast too, thanks to its high protein content and slow-digesting carbs.

✔️Alternative Low-GI Fruits: stewed rhubarb, pear, berries, kiwi, peach or nectarine, slightly green banana

✔️For extra fiber and balance, top with a spoonful of chia or sunflower seeds.

Low GI Veggie Wraps with Hummus (No Bread!)

Category: Low GI, Brain Food, Lunch Ideas, ADHD-Friendly, Gluten-Free
Estimated prep time: 15 min
Portion: 2–3 wraps

Fresh, crunchy, and packed with nutrients for calm energy and better focus. Supports attention, satiety, and stable mood — great for kids and adults who need better concentration and stable energy release through the day.

Ingredients:

• 1 cucumber or zucchini (sliced lengthwise with a peeler or mandolin)

• ½ avocado, mashed

• 3 tbsp hummus (plain or with herbs)

• ½ grated carrot

• 1 handful baby spinach or lamb’s lettuce

• 1 boiled egg, sliced (optional for protein boost)

• Pinch of salt, cumin, or lemon zest

Instructions:

1. Lay cucumber or zucchini slices flat to form the “wrap” base.

2. Spread hummus and avocado.

3. Add carrot, spinach, and egg slices.

4. Gently roll or fold and secure with a toothpick. Serve cold.

Why it works:
Low in refined carbs, rich in fibre and protein — this wrap supports balanced blood sugar and brain function. Ideal for lunchboxes or light summer dinners.

Tips: Add turkey or smoked salmon for an adult version.

Brain-Boosting Buddha Bowl – Low GI & Meal Prep Friendly

Categories: Low GI, Lunch, Meal Prep, Focus, Brain Food, Protein
Estimated reading time: 2 min
Preparation time: 20 min

This balanced bowl is perfect for days when you need to stay sharp and fuelled. Packed with fiber, plant protein, slow-releasing carbs, and essential nutrients for brain function like omega-3s, iron, magnesium, and choline — it’s your go-to lunch for performance and focus. You can prepare it with almost any ingredients you love. Have fun experimenting and create endless combinations of your perfect bowl.

Ingredients:
• ½ cup cooked quinoa, brown or red rice or buckwheat, for gluten-free option
• ½ cup of cherry tomatoes
• ½ cup steamed broccoli or spinach
• ⅓ cup cooked lentils or chickpeas
• ½ avocado, sliced
• 2 tbsp red cabbage ( use fermented if you like)
• 1 boiled egg or ½ cup firm tofu, or slices of grilled chicken (for protein)
• 1 tbsp olive oil or flaxseed oil
• 1 tsp lemon juice or apple cider vinegar
• Optional: sprinkle of pumpkin or sunflower seeds

Instructions:

1. Cook quinoa, egg, chicken and vegetables in advance, or use leftovers.

2. Assemble all ingredients in a bowl or lunch box: grain, legumes, vegetables, and protein.

3. Drizzle with oil and lemon juice or vinegar just before serving.

4. Top with avocado and seeds.

✔️ Store ingredients separately in the fridge and assemble just before eating to keep textures fresh.

✔️Use fermented cabbage or other fermented vegs – they’re perfect for supporting the health of your microbiota and overall gut well-being.

✔️Perfect option to use leftovers or preparing in advance for busy days.

✔️You can prepare it in advance and store in the fridge for the next day.

✔️Brain Boost Reminder:
This bowl is full of focus-friendly nutrients:

• Quinoa & lentils = complex carbs + iron

• Egg/tofu = choline + protein ( always use organic, GMO free tofu)

• Avocado & seeds = omega-3 precursors & magnesium

• Leafy greens = folate + antioxidants

Energizing Buckwheat Porridge – Gluten-Free & Low GI

Categories: Low GI, Gluten-Free, Plant-Based, Focus, Meal Prep
Estimated reading time: 2 min

Start your morning with a bowl of warm, slow-releasing energy. This buckwheat porridge is packed with fiber, magnesium, and plant-based protein – perfect for staying focused and fueled all morning.

Recipe:

Ingredients (1 portion):

• 3 tbsp buckwheat groats (soaked overnight)

• 150 ml almond milk (or any other milk)

• 1 tsp chia seeds or any chopped nuts you like

• 1 tbsp ground flaxseed

• ½ banana, mashed

• Cinnamon, to taste

• Optional toppings: berries, nut butter, seeds

Instructions:

1. Rinse the soaked buckwheat and place in a small pot with almond milk.

2. Add mashed banana, cinnamon, chia, and flaxseed.

3. Simmer gently for 10 min, stirring regularly.

4. Serve warm with your favorite toppings.

Tips:
✔️ Can be prepped the night before and reheated
✔️ Boost with any fruit, seeds or nuts you like
✔️ Great for digestion and mental clarity

Greek Yogurt Breakfast Bowl

Categories: High Protein, Low Sugar, Focus, Gut Health, Meal Prep
Estimated reading time: 2 min

This creamy Greek yogurt bowl is a nutritionist-approved way to start your day: high in protein, low in sugar, and packed with fiber-rich toppings to fuel your brain and keep your digestion happy. You can add or swap with any fruit you like.

Recipe:
Ingredients (1 bowl):

• 150–200 g plain Greek yogurt (2–5% fat)

• 1 tbsp ground flaxseed or chia seeds

• A few slices of apple or banana (optional: low GI fruits like berries)

• 1 tsp nut butter (almond, peanut, etc.)

• 1 tsp raw seeds (pumpkin, sunflower, hemp)

• Cinnamon to taste

Instructions:

1. Place Greek yogurt in a bowl.

2. Stir in flaxseed or chia and cinnamon.

3. Add fruits and drizzle with nut butter.

4. Sprinkle seeds on top and enjoy immediately.

Tips:
✔️ Choose higher fat content yogurt for better satiety
✔️ Add protein powder for post-workout recovery
✔️ Optional: drizzle a touch of honey or coconut sugar if not sensitive to sugar

Photo by Felicia Buitenwerf on Unsplash

Tofu Veggie Scramble

Category: Low GI, Focus, Plant-Based, No Sugar, Protein Breakfast, Meal Prep

Estimated reading time: 2 min

Warm, protein-packed & great for focus

Ingredients (1–2 servings):

• 200g firm tofu (use only organic one)

• 1/2 tsp turmeric

• 1 tbsp olive oil

• 1/4 red onion, chopped ( use chives or any other herbs you choose)

• 1/2 cup mushrooms, sliced

• 1 cup spinach

• Salt, pepper, cumin to taste

Instructions:

1. Crumble tofu with a fork and season with turmeric, salt, and pepper.

2. In a pan, heat olive oil and sauté onions and mushrooms until soft.

3. Add tofu and stir-fry for 3–4 minutes.

4. Add spinach and cook until wilted.

5. Serve warm, with avocado slices or tahini drizzle. For spice you can add some chili peppers

✅ Meal prep friendly
✅ Boosts focus & stable energy

Tags/Categories: Low GI, Focus, Plant-Based, No Sugar, Protein Breakfast, Meal Prep
Estimated reading time: 2 min