Lower Carb Breakfast 

Breakfast

Try to avoid:

FRUIT

Banana

Pineapple

Mango

Raisins

Dates

Grapes


CONDIMENTS

Jam

Marmalade

Chocolate spread

Tomato Sauce

Brown Sauce

STARCH BASED

Bread

Waffle

Pancake

Crumpet

Cereal

Porridge

Hash Brown

Croissant


SEEDS & NUTS

Cashew

Pistachio

OK in moderation:

FRUIT

Apple

Pear

Blueberry

Orange

Tangerine


SEEDS & NUTS

Pumpkin Seeds

Peanut butter

ANIMAL PROTEIN

Sausage

Bacon

Black Pudding


DIARY

Cheese

Milk


CONDIMENTS

Mayonnaise

Go for it:

FRUIT

Raspberry

Strawberry

Watermelon

Lemon

Cantaloupe Melon


SEEDS & NUTS

Sunflower Seed

Flaked Almond

Walnut


OTHERS

Egg

Mushroom

SALAD

Lettuce

Cucumber

Celery

Tomato

Avocado


DAIRY

Natural Yoghurt

Creme Fraiche


FISH

Salmon

Kipper


CONDIMENTS

Mustard

On medication for Diabetes (apart from Metformin)?

You should check with your doctor or nurse before making a significant change to your diet.

On medication for high blood pressure?

A low carb diet can reduce your blood pressure and you will need to keep an eye on this.

Key principles:

  • Breakfast cereals all contain significant amounts of carbohydrate that is broken down into sugar - click here to see an illustration of how many teaspoons of sugar are in typical portions of different breakfast cereals including porridge
  • Fruit juice contains massive amounts of quickly digested sugar and should be avoided - see an example breakfast here which includes a glass of apple juice
  • Go for fruit which grows in our climate as this is likely to contain less sugar - click here to see the amounts of sugar in different types of fruit which helps show why bananas should be avoided
  • Natural yoghurt with berries or nuts is a good alternative to cereal
  • Eggs are a great zero carb option
  • Eating plenty of protein helps keep you feeling full until lunchtime

Meal ideas:

Mushrooms and Fried eggs
Mushrooms and Fried eggs
Scrambled egg on salad
Scrambled egg on salad
Bacon, Scrambled Egg and Mushroom
Bacon, Scrambled Egg and Mushroom
Whole grain mustard in the scrambled egg (yum)
Boiled eggs, salad and a medium apple
Boiled eggs, salad and a medium apple
Natural yoghurt, flaked almonds and a medium apple
Natural yoghurt, flaked almonds and a medium apple

The above green ingredients (along with some amber) can be combined in various ways.


This slideshow gives you some examples.

Looking for a recipe book?

Check out our resources page with pages on books, videos and websites.

This website does not provide personal medical advice.

New Forest PCN take no responsibility for the content of external links.