The 7 AM Achievers Breakfast recipes

📝Ingredients:

• 40 g oats
• 200 ml almond milk (or milk of your choice)
• 1 small apple (diced)
• 1 tsp cinnamon
• A handful of almonds (unsalted)
• 1 tsp honey or agave syrup (optional)

👩‍🍳Preparation:

1. 1. Combine the oats and almond milk in a small saucepan and bring to a simmer over low heat. Stir regularly.
2. 2. After 2-3 minutes, add the diced apple and cinnamon to the oats and stir well.
3. 3. Cook for another 3-4 minutes until the oats have a creamy consistency and the apple is soft.
4. 4. Remove from heat and pour into a bowl.
5. 5. Top with almonds and drizzle with honey or agave syrup for extra sweetness, if desired.

Tip: You can vary with nuts or seeds for extra crunch!

⏲️Preparation time: 8 minutes

📝Ingredients:

• 3 tablespoons chia seeds
• 200 ml coconut milk (or other plant-based milk)
• 1 teaspoon vanilla extract
• 1 ripe mango (diced)
• A handful of unsweetened coconut flakes

👩‍🍳Preparation:

1. 1. Mix chia seeds, coconut milk, and vanilla extract in a bowl or glass. Stir well and let the mixture sit for 5 minutes to allow the chia seeds to absorb the milk.
2. 2. While you wait, dice the mango.
3. 3. After 5 minutes, stir the chia pudding again to prevent clumping. If it's too thick, add a little extra coconut milk.
4. 4. Top the chia pudding with the diced mango and sprinkle some coconut flakes on top for extra flavor and crunch.

Tip: Prepare this the night before for an even quicker breakfast in the morning!
Both recipes are nutritious, flavorful, and ready to enjoy in under 10 minutes!

⏲️Preparation time: 5 minutes (+ 5 minutes waiting time)

📝Ingredients:

• 1 ripe avocado
• 1 whole grain sandwich
• 1 egg
• Pinch of salt and pepper
• Optional: chili flakes, cherry tomatoes, and a drizzle of olive oil

👩‍🍳Preparation:

1. 1.Toast the whole wheat bread in a toaster.
2. 2.While the bread is toasting, mash the avocado in a bowl and season with salt, pepper, and chili flakes if desired.
3. 3.Fry the egg in a pan with a little olive oil until it is the desired doneness (fried or scrambled eggs).
4. 4.Spread the toasted sandwich with the mashed avocado and top with the egg.
5. 5.Optional: Garnish with cherry tomatoes and an additional pinch of chili flakes.

🍽️Nutritional value: Avocados are rich in healthy fats and fiber, and eggs provide high-quality protein.

⏲️Preparation time: 10 minutes

📝Ingredients:

• 1 ripe banana
• 2 eggs
• Optional toppings: berries, honey, nuts

👩‍🍳Preparation:

1. 1.Mash the banana in a bowl until smooth.
2. 2. Beat the eggs and mix with the mashed banana.
3. 3. Heat a frying pan over medium-high heat and add a little oil or butter.
4. 4. Scoop small mounds of the batter into the pan and fry the pancakes for about 2-3 minutes on each side until golden brown.
5. 5. Serve with optional toppings such as berries, honey or nuts.

⏲️Preparation time: 10 minutes

In our busy, modern lifestyles, it's easy to get stuck in the daily grind. We spend long hours behind our desks, juggling work, studies, and social commitments, often forgetting to take time for ourselves. Exercise is often the first thing to drop off the list when things get busy, even though it's one of the most important things we can do for our mental health.