Dee’s Diet – Breakfast Bliss

Hi Ladies,

Welcome to the new blog by me, Dee! In case you do not know me already, I am a nutritionist in Womens Fitness and I work with women day in and day out giving them the tools and knowledge they need to have a healthy lifestyle for themselves and their home. I have consulted with thousands of women over the years, so believe me when I say there is no situation or diet that I have not come across and helped.

Over the years of nutrition, a plan of health and fitness was born into the now famous Kickstart Plan. Over 5000 women have completed it and fallen in love with their health and nutrition.

Today’s blog is all about Breakfast! With a weeks worth of gorgeous recipes that everyone will love.

So keep reading below to find out why breakfast is so important, recipes and also your shopping list to fill and fuel everyones bellies the right way, every day!

I don’t have time!!!

Being a working mother and a woman on the go myself, I know only too well how morning times can be hectic! We have all heard the saying “breakfast is the most important meal of the day” and it’s very true. Why? Because it is the start of refuelling your body after a long fast (sleeping). According to the latest evidence, in an article by ScienceDirect we should all be aiming to consume around 15–25%  of our daily energy intake at breakfast, around 300–500 calories for women.

If you are finding it tough in the mornings to have everything ready, there is a simple fix. Make sure that you are organised the night before and get up half an hour earlier. A good nights sleep works wonders, so if you are finding nodding off difficult, make sure to read our article by our Neuromuscular & Physical Therapist, Barry Vaughan on how to Get a Good Nights Sleep

Preparation and organisation are key to success! Accompany that with having a good healthy, hearty breakfast full of whole grains, fibre and protein while low in added sugar that will boost yours and your loved ones attention span, concentration, and memory — which is very much needed in school and the workplace and you are on to a winner of a day.

So let’s go ladies and get the right fuel and start to your day!

The recipes below compliment the Womens Fitness Kickstart Plan.


Shopping List

  • Wheatabix
  • Low Fat Milk
  • Ricotta Cheese
  • Whole -Wheat Pitta Breads
  • Peanut Butter
  • Fruit  – choice of Strawberries, Blueberries, Blackberries, Raspberries, Grapefruit, Pear, Kiwi, Apple, Plum, Orange, Mandarin, Peach, Nectarine
  • Vegetables – choice of Spinach, Tomatoes,Peppers, Mushrooms, Lettuce,  Cucumber, Scallions, Avocado, Beetroot, Broccoli,  Cauliflower, Green Beans,  Asparagus, Cabbage, Brussel Sprouts, Pak Choi, Celery, Aubergine, Bean Sprouts, Kale, Carrot, Butternut Squash
  • Whole Oats Porridge
  • Eggs
  • Spices – choice of, cinnamon, nutmeg, allspice, or cloves
  • Whole Grain Bagels
  • Hummus
  • Low Fat Yoghurt
  • Green Tea


Weekly Breakfast Menu

Monday – Wheatabix with low-fat milk topped with choice of fruit accompanied by green tea

Tuesday – Whole-grain bagel topped with peanut butter or ricotta cheese and fruit accompanied by green tea

Wednesday – Whole-wheat pita stuffed with sliced hard-cooked eggs, hummus and tomato accompanied by green tea

Thursday – Porridge topped with nuts or fruit sprinkled with cinnamon, nutmeg, allspice, or cloves accompanied by green tea

Friday – Half a whole-grain bagel topped with peanut butter and apple wedges, accompanied by green tea

Saturday – Breakfast smoothie (low-fat milk or yogurt, fruit, and teaspoon of bran, whirled in a blender)

Sunday – Vegetable omelet with whole-wheat toast accompanied by green tea


If you would like to come and speak with myself about your individual and household diet, just send an email to or call 0214966904 and make an appointment.