The Dr Joanna Plate is a terrific tool to help you create any healthy meal, including breakfast. Its goal is to promote a plant food rich diet that is high in protein, low GI and a source of healthy fats.

  1. PLANTS: Fill half the plate with vegetables and/or fruit.
  2. PROTEINS: Add a protein-rich food such as meat, fish, eggs, dairy, legumes or tofu.
  3. SMART CARBS: Add a low-GI carb-rich food such as wholegrains, legumes or starchy vegetables.
  4. GOOD FATS: add a healthy fat-rich food such as extra virgin olive oil, avocado, nuts or seeds.
Breakfast Ideas
  • Muesli or wholegrain cereal with berries, yoghurt and milk (or milk alternative)
  • Poached eggs on wholegrain toast with wilted spinach, grilled tomato, asparagus and mushrooms
  • Boiled eggs with avocado toast soldiers and a breakfast salad of rocket and tomato
  • Roast vegetables, feta and spinach frittata with wholegrain toast
  • Wholemeal muffins topped with spinach, homemade baked beans & a poached egg
  • Wholegrain toasted wraps filled with scrambled egg, rocket, sautéed mushrooms and sundried tomatoes
  • Oat or quinoa (good gluten free option) porridge with berry compote, natural yoghurt and sprinkle of mixed crushed nuts
  • Baked field mushrooms on wholegrain toast with rocket & labne
Buffet Breakfast Ideas - Cold
  • Muesli or wholegrain cereal with berries, yoghurt and milk (or milk alternative)
  • Poached eggs on wholegrain toast with wilted spinach, grilled tomato, asparagus and mushrooms
  • Boiled eggs with avocado toast soldiers and a breakfast salad of rocket and tomato
  • Roast vegetables, feta and spinach frittata with wholegrain toast
  • Wholemeal muffins topped with spinach, homemade baked beans & a poached egg
  • Wholegrain toasted wraps filled with scrambled egg, rocket, sautéed mushrooms and sundried tomatoes
  • Oat or quinoa (good gluten free option) porridge with berry compote, natural yoghurt and sprinkle of mixed crushed nuts
  • Baked field mushrooms on wholegrain toast with rocket & labne
Buffet Breakfast Ideas - Hot
  • Scrambled eggs
  • Baked beans
  • Grilled tomatoes
  • Sautéed mushrooms or baked field mushrooms
  • Wilted spinach
  • Grilled or steamed asparagus

Dr Joanna McMillan
Founder & Director

Nutritionist | Accredited Practicing Dietitian | Sports Dietitian
PO Box 536, Paddington NSW, AUSTRALIA 2021
drjoanna.com.au

If you are living with diabetes or have other health conditions, please talk to your healthcare team before making changes to your diet. This information is not a replacement for individualised advice from your healthcare professional. For further information about making healthy food choices and the Diabetes Australia healthy eating guidelines visit www.diabetesaustralia.com