The Best Breakfasts for a Healthy New Year Plus Your FREE Recipe

Nutrition // Lisa Donaldson // 4 January 2016

The aftermath of Christmas and New Year can often leave us all feeling sluggish and ready for a refresh after some more indulgent periods than usual. Getting back on track most definitely includes starting with a superb breakfast. Many claim that starting the day with a nutritious breaky can set them up for success for the rest of the day, and I couldn’t agree more! Take a look at WHY breakfast is your first step in regaining your vitality!


Why Breakfast is So Important

  • Breakfast is typically the highest fibre meal for many Australians. High fibre breakfasts are good for a number of reasons. They ensure a slow release of energy, they help keep our digestive system moving/regular and they often provide the right kinds of prebiotics for healthy gut flora. We need to be consuming at least 25 grams of fibre each day so if we miss breakfast, we may be omitting some beneficial sources of fibre.
  • Breakfast often includes a dairy component, great for our bones and teeth. If you include a dollop of probiotic yoghurt on your oats or muesli you are going to provide beneficial, friendly bacteria for your gut.
  • Breakfast really ignites our metabolism after a long break from food – you are essentially breaking the fast. It’s important that your choice at breakfast includes some smart carbs, some protein, some plant food and some healthy fat. Oats with some yoghurt, sliced banana and a sprinkling of nuts and seeds fits the bill; as does some poached eggs with a slice of wholegrain toast spread with avocado and a side of baby spinach, grilled tomatoes and mushrooms. YUM!
  • Skipping breakfast can lead to extreme hunger later in the day. A cafe indulgence or a chocolate from the ‘charity chocolate box’ is hard to resist with a hungry belly!
  • A good breakfast not only fuels your body and gives you vitality to start your day, but it also fuels the brain. If you’ve got a stressful or demanding job, breakfast can help keep you on top of your mental challenges. It also keeps you on track, so you are thinking about work, not food!
  • A good breakfast after training ensures you are replenishing muscle glycogen and assisting muscle restoration. Missing out on the right fuel after training can lead to an increased feeling of fatigue.
So start your day by consuming a nutritious breaky and you’ll be putting your best food forward for getting back on track!

12WBT Recipe: Baked Eggs, Italian Style

2 serves
15 min prep time
30 min cooking
448 Cal / serve


2 Tomato (334g), chopped
1 Zucchini (101g), finely chopped
1/2 Red Capsicum (78g), finely chopped
1 Cloves Garlic (3g), crushed
2 Teaspoons Olive Oil (10g)
8 Kalamata Olives, Pitted (24g)
4 Cage Free Eggs (236g)
60g Reduced Fat Cheddar, grated
1/4 Cups Basil Leaves (10g)
2 Slices Wholemeal Mountain Bread (50g)


1. Preheat oven to 190°C. Line a large baking tray with non-stick baking paper. Scatter over tomatoes, zucchini, capsicum and garlic. Drizzle with oil and toss to coat.
2. Roast vegetables for 20 minutes or until almost tender. Remove from oven and reduce temperature to 180°C.
3. Mix olives with vegetables and divide mixture between two ovenproof dishes. Make 2 indentations in mixture in each dish. Crack an egg into each indentation, and sprinkle cheese over.
4. Bake for 10-12 minutes or until eggs are cooked through. Top with basil leaves and sprinkle with freshly ground black pepper. Serve with mountain bread.

Mish Tips

Pregnant? As always when expecting, ensure eggs are thoroughly cooked before eating.




  1. sharon Poha Reply

    Hey Mish, I was so delighted to see and purchase a pair of size 26 exercise shorts in your range, I felt really special thank you so so much.

  2. AJT Reply

    How many calories should a 13 year old girl be eating if wonting to loose 5 kilos of weight?

    1. Leila Nemra Reply

      Hi AJT – We don’t recommend general ‘calorie levels’ for anyone under the age of 18 years. This needs to be worked out by a dietitian as individual differences (gender, activity, weight) can alter levels. In terms of food, a teenager’s energy requirements are quite unique. There are so many variables to be considered (such as your height, weight, age, physical development stage, activity level etc) that the 12WBT does not give specific daily calorie allowance figures for younger people. Working out how much energy your body needs (to be able to lose weight) and stay healthy is very complex – this is why we advise you to have a chat to your doctor and/or a dietician about your individual situation.

      Michelle has designed her program around eating really nutritious foods and exercising 5- 6 days a week. For teenagers, this might mean going for a walk (if you have a dog, added bonus!), playing a sport, riding a bike, going to the pool, or something like that. As a teenager you are still growing, so the activity you can do is very different to our adult members. Adult’s bones have stopped growing and they are able to lift weights and do gym workouts, whereas for younger people still growing, this can be quite dangerous and can cause problems for growing bones – so it’s important that your workouts are modified to be right for you, and that they are performed under supervision.

      All the best,
      12WBT Support Crew

Contact Us directly if you have a specific question.

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