What’s the Best Breakfast? A Kiwi Guide to Balanced Blood Sugar
Why Your Breakfast Choice Matters — Especially for Blood Sugar Stability When you eat breakfast, your body releases insulin, a hormone that helps move sugar
Healthy eating doesn’t have to mean spending hours in the kitchen or giving up the foods you love. A little planning each week can make nutritious choices the easiest ones to reach for, even on your busiest days. Here are some of my favourite meal prep ideas, healthy swaps and pantry staples to help you eat well, keep your blood sugar stable and make healthy eating feel simple.
✓ Make-ahead sourdough French toast
✓ Boiled eggs ready in the fridge
✓ Greek yoghurt + berries + walnuts
✓ Smoothie packs in freezer
(Frozen berries + spinach/avocado ready to blend with milk and Greek yoghurt.)
✓ Egg muffins for the week
Meal Prep
✓ Roast two large trays of vegetables every Sunday.
✓ Cook 1–2 kg beef mince and freeze in meal-sized portions.
✓ Make a large pot of Moroccan vegetable soup.
✓ Wash and chop salad vegetables ready for the week.
✓ Grill or roast extra chicken for lunches.
✓ Freeze leftovers in single portions.
✓ Always cook once and eat twice.
Instead of chips
→ Low-carb wrap brushed with olive oil and garlic salt, baked until crispy.
Instead of chocolate
→ 2 dates + 2 squares dark chocolate.
Instead of sour cream
→ Greek yoghurt.
Instead of white bread
→ Good quality sourdough.
Instead of large servings of rice
→ Half rice, half cauliflower rice.
Instead of creamy dressings
→ Olive oil + lemon juice.
Instead of sugary breakfast cereal
→ Eggs, Greek yoghurt or smoothies.
Instead of takeaway
→ Leftover roast vegetables with cooked mince or chicken.
✓ Greek yoghurt (Puhoi my favourite)
✓ Eggs (free range and organic)
✓ Cheese
✓ Hummus
✓ Cooked chicken
✓ Cooked mince
✓ Roast vegetables
✓ Salad vegetables
✓ Berries
Always Have in the Pantry
✓ Olive oil
✓ Garlic
✓ Onion
✓ Tinned tomatoes
✓ Chickpeas and lentils
✓ Tuna
✓ Herbs (Morrocan my favorite)
✓ Paprika
✓ Cinnamon
✓ Garlic salt
✓ Dark chocolate
✓ Walnuts
✓ Low-carb wraps
✓ Sourdough (Venerdi my favorite)
✓ Frozen berries
✓ Frozen spinach
✓ Homemade soup
✓ Cooked mince
✓ Cooked chicken
✓ Homemade French toast
✓ Homemade stock
• Protein first.
• Fill half your plate with vegetables.
• Don’t fear healthy fats.
• Keep blood sugar stable.
• Eat real food.
• Cook once, eat twice.
• Healthy food should be the easiest food to grab.
• Progress, not perfection. We eat 80% for nutrition and 20% for pleasure
• Small changes repeated every day lead to lasting results.
Why Your Breakfast Choice Matters — Especially for Blood Sugar Stability When you eat breakfast, your body releases insulin, a hormone that helps move sugar