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.
- PLANTS: Fill half the plate with vegetables and/or fruit.
- PROTEINS: Add a protein-rich food such as meat, fish, eggs, dairy, legumes or tofu.
- SMART CARBS: Add a low-GI carb-rich food such as wholegrains, legumes or starchy vegetables.
- GOOD FATS: add a healthy fat-rich food such as extra virgin olive oil, avocado, nuts or seeds.
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- 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
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- Scrambled eggs
- Baked beans
- Grilled tomatoes
- Sautéed mushrooms or baked field mushrooms
- Wilted spinach
- Grilled or steamed asparagus
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Dr Joanna McMillan Nutritionist | Accredited Practicing Dietitian | Sports Dietitian |
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
