A diet, inspired by Yoga

A healthy breakfast inspired by Yoga tradition

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by

Yogi
in , , ,

Let Yoga Inspired Diet reimagine your breakfast. In the Europe and in America breakfast consist of milk, yogurt, cereals, bread, butter, jam, choco paste, cheese and eggs.

Let us take a look at the usual ingredients and propose a better alternative for the breakfast.

Milk is a dairy product for which people generate easily allergies. So let us replace milk by almond milk.

The same applies to cow yogurt. Whole wheat cereals are great but let us replace the yogurt by soya yogurt with fruits and nuts.

Soya quark with granola, nuts and seeds

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Course: Breakfast, lunch, Snack
Diet: Yoga inspired diet, Low Lactose, Vegetarian
Keyword: almond, chia, goji, granola, hemp, nuts, quark, sesame seeds, soya, sunflower seeds
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 1
Calories: 486kcal

Ingredients

  • 100 gr soya quark
  • 1 tbsp walnuts
  • 1 tbsp almonds
  • 1 tbsp chia seeds
  • 1 tbsp hemp seeds
  • 1 tbsp sesame seeds
  • 1 tbsp sunflower seeds
  • 1 tbsp granola
  • 1 tbsp goji berries

Nutrition

Calories: 486kcal | Carbohydrates: 30g | Protein: 18g | Fat: 35g | Saturated Fat: 3g | Polyunsaturated Fat: 19g | Monounsaturated Fat: 9g | Trans Fat: 0.02g | Sodium: 20mg | Potassium: 307mg | Fiber: 9g | Sugar: 8g | Vitamin A: 92IU | Vitamin B1: 0.4mg | Vitamin B2: 0.2mg | Vitamin B3: 3mg | Vitamin B5: 0.3mg | Vitamin B6: 0.3mg | Vitamin B12: 0.01µg | Vitamin C: 14mg | Vitamin D: 1µg | Vitamin E: 7mg | Vitamin K: 1µg | Calcium: 360mg | Iron: 6mg

Soya quark with granola, nuts, seeds and mandarin

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Course: Breakfast, lunch, Snack
Diet: Yoga inspired diet, Low Lactose, Vegetarian
Keyword: almond, chia, goji, granola, hemp, mandarin, nuts, quark, sesame seeds, soya
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 1
Calories: 474kcal

Ingredients

  • 100 gr soya quark
  • 1 tbsp walnuts
  • 1 tbsp almonds
  • 1 piece mandarin
  • 1 tbsp chia seeds
  • 1 tbsp hemp seeds
  • 1 tbsp sesame seeds
  • 1 tbsp granola
  • 1 tbsp goji berries

Nutrition

Calories: 474kcal | Carbohydrates: 40g | Protein: 17g | Fat: 30g | Saturated Fat: 3g | Polyunsaturated Fat: 16g | Monounsaturated Fat: 7g | Trans Fat: 0.02g | Sodium: 21mg | Potassium: 389mg | Fiber: 10g | Sugar: 17g | Vitamin A: 686IU | Vitamin B1: 0.3mg | Vitamin B2: 0.2mg | Vitamin B3: 3mg | Vitamin B5: 0.4mg | Vitamin B6: 0.2mg | Vitamin B12: 0.01µg | Vitamin C: 37mg | Vitamin D: 1µg | Vitamin E: 3mg | Vitamin K: 1µg | Calcium: 384mg | Iron: 5mg
Soya yogurt with fruits, seeds and nuts

Soya yoghurt with granola, nuts, seeds and fruits

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Course: Breakfast, lunch, Snack
Diet: Yoga inspired diet, Low Lactose, Vegetarian
Keyword: almond, chia, granola, hazelnuts, hemp, mandarin, nuts, pear, sesame seeds, soya, sunflower seeds, yoghurt
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 1
Calories: 696kcal

Ingredients

  • 100 gr soya yoghurt
  • 1 piece pear
  • 1 tbsp walnuts
  • 1 tbsp almonds
  • 1 tbsp hazelnuts
  • 1 piece mandarin
  • 1 tbsp chia seeds
  • 1 tbsp hemp seeds
  • 1 tbsp sesame seeds
  • 1 tbsp sunflower seeds
  • 1 tbsp granola

Nutrition

Calories: 696kcal | Carbohydrates: 70g | Protein: 21g | Fat: 41g | Saturated Fat: 4g | Polyunsaturated Fat: 20g | Monounsaturated Fat: 14g | Trans Fat: 0.02g | Sodium: 24mg | Potassium: 728mg | Fiber: 17g | Sugar: 35g | Vitamin A: 738IU | Vitamin B1: 1mg | Vitamin B2: 0.3mg | Vitamin B3: 4mg | Vitamin B5: 1mg | Vitamin B6: 0.4mg | Vitamin B12: 0.01µg | Vitamin C: 45mg | Vitamin D: 1µg | Vitamin E: 9mg | Vitamin K: 10µg | Calcium: 420mg | Iron: 7mg
Most complete soya yogurt breakfast

Most complete soya yogurt breakfast

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Course: Breakfast, lunch, Snack
Cuisine: American, French, Mediterranean
Diet: Yoga inspired diet, Low Lactose, Vegan, Vegetarian
Keyword: almond, apple, nuts, seeds, yogurt
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 1
Calories: 671kcal

Ingredients

  • 100 g soya yogurt
  • 50 g granola
  • 1 tbsp almonds
  • 1 tbsp sunflower seeds
  • 1 tbsp sesame seeds
  • 1 tbsp chia seeds
  • 1 tbsp hemp seeds
  • 1 tbsp honey

Instructions

  • Slice the apple to get a fantastic crunchy bite

Nutrition

Calories: 671kcal | Carbohydrates: 73g | Protein: 22g | Fat: 35g | Saturated Fat: 4g | Polyunsaturated Fat: 15g | Monounsaturated Fat: 11g | Trans Fat: 0.02g | Sodium: 34mg | Potassium: 429mg | Fiber: 11g | Sugar: 33g | Vitamin A: 90IU | Vitamin B1: 1mg | Vitamin B2: 0.3mg | Vitamin B3: 3mg | Vitamin B5: 0.5mg | Vitamin B6: 0.3mg | Vitamin B12: 0.04µg | Vitamin C: 14mg | Vitamin D: 1µg | Vitamin E: 8mg | Vitamin K: 2µg | Calcium: 386mg | Iron: 7mg
Soya yoghurt with nuts and fruits and honey

Soya yoghurt with nuts and fruits and honey

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Course: Breakfast, lunch, Snack
Diet: Yoga inspired diet, Low Lactose, Vegetarian
Keyword: apple, honey, nuts, pear, soya, yoghurt
Prep Time: 10 minutes
Servings: 1
Calories: 682kcal

Ingredients

  • 100 gr soya yoghurt
  • 1 tbsp honey
  • 1 piece apple
  • 1 piece pear
  • 1 tbsp walnuts
  • 1 tbsp almonds
  • 1 tbsp pecans
  • 1 tbsp hazelnuts
  • 1 tbsp Brazil nuts

Nutrition

Calories: 682kcal | Carbohydrates: 88g | Protein: 12g | Fat: 37g | Saturated Fat: 5g | Polyunsaturated Fat: 13g | Monounsaturated Fat: 16g | Sodium: 18mg | Potassium: 716mg | Fiber: 15g | Sugar: 60g | Vitamin A: 152IU | Vitamin B1: 0.4mg | Vitamin B2: 0.3mg | Vitamin B3: 2mg | Vitamin B5: 1mg | Vitamin B6: 0.3mg | Vitamin C: 30mg | Vitamin D: 1µg | Vitamin E: 6mg | Vitamin K: 14µg | Calcium: 236mg | Iron: 2mg
Soya yogurt with wholegrain cereals, kiwi and apple

Soya yogurt with granola, kiwi and apple

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Course: Breakfast, Snack
Cuisine: American
Diet: Yoga inspired diet, Low Lactose, Vegan, Vegetarian
Keyword: apple, cereals, kiwi, soya, yogurt
Servings: 1
Calories: 468kcal

Ingredients

  • 100 g soya yogurt
  • 1 apple
  • 1 kiwi
  • 50 g granola
  • 1 tsp honey

Nutrition

Calories: 468kcal | Carbohydrates: 87g | Protein: 10g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 36mg | Potassium: 573mg | Fiber: 10g | Sugar: 48g | Vitamin A: 177IU | Vitamin B1: 0.2mg | Vitamin B2: 0.2mg | Vitamin B3: 1mg | Vitamin B5: 1mg | Vitamin B6: 0.2mg | Vitamin B12: 0.04µg | Vitamin C: 90mg | Vitamin D: 1µg | Vitamin E: 3mg | Vitamin K: 43µg | Calcium: 218mg | Iron: 3mg

Still longing for your cow yogurt, opt in that case for the healthy version of Skyr, very lowfat yogurt or goat yogurt.

Lowfat skyr yoghurt with fruits and nuts and honey

Lowfat Skyr yoghurt with nuts and fruits and honey

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Course: Breakfast, lunch, Snack
Diet: Yoga inspired diet, Vegetarian
Keyword: apple, honey, nuts, pear, skyr, yoghurt
Prep Time: 10 minutes
Servings: 1
Calories: 679kcal

Ingredients

  • 100 gr Skyr yoghurt
  • 1 tbsp honey
  • 1 piece apple
  • 1 piece pear
  • 1 tbsp walnuts
  • 1 tbsp almonds
  • 1 tbsp pecans
  • 1 tbsp hazelnuts
  • 1 tbsp Brazil nuts

Notes

Skyr is comparable to low fat yoghurt.
However is lower in fat and contains more proteins.

Nutrition

Calories: 679kcal | Carbohydrates: 85g | Protein: 16g | Fat: 37g | Saturated Fat: 5g | Polyunsaturated Fat: 13g | Monounsaturated Fat: 16g | Cholesterol: 6mg | Sodium: 75mg | Potassium: 950mg | Fiber: 15g | Sugar: 62g | Vitamin A: 203IU | Vitamin B1: 0.4mg | Vitamin B2: 0.5mg | Vitamin B3: 2mg | Vitamin B5: 1mg | Vitamin B6: 0.3mg | Vitamin B12: 1µg | Vitamin C: 18mg | Vitamin E: 6mg | Vitamin K: 14µg | Calcium: 287mg | Iron: 2mg

If we eat bread, let us make sure that we eat whole wheat bread or whole wheat crackers.

Let us replace the butter and cheese by a spoon of olive oil or by hummus with vegetables like raddish or leafy greens.

Toast with hummus and avocado

2 whole grain crackers with hummus and avocado

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Course: lunch, Snack
Cuisine: American, Arabic, Mediterranean
Diet: Yoga inspired diet, Low Calorie, Low Fat, Vegan, Vegetarian
Keyword: avocado, hummus, toast
Prep Time: 5 minutes
Servings: 1
Calories: 329kcal

Ingredients

  • 0,5 piece avocado fresh
  • 1 tsp olive oil
  • 1 tsp coriander
  • 3 pieces radish
  • 2 tbsp hummus
  • 2 pieces whole grain crackers

Nutrition

Calories: 329kcal | Carbohydrates: 28g | Protein: 6.4g | Fat: 21.4g | Saturated Fat: 3.2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Sodium: 114mg | Potassium: 559mg | Fiber: 13.2g | Sugar: 1g | Vitamin A: 162IU | Vitamin B1: 0.1mg | Vitamin B2: 0.1mg | Vitamin B3: 2mg | Vitamin B5: 1mg | Vitamin B6: 0.3mg | Vitamin C: 11mg | Vitamin E: 3mg | Vitamin K: 24µg | Calcium: 24mg | Iron: 1.2mg

Still longing for your dairy, opt in that case for the healthy version of Skyr, very lowfat herb cream or goat cheese.

Whole grain crackers with herb and garlic cream and avocado

2 whole grain crackers with herb and garlic cream and avocado

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Course: lunch, Snack
Cuisine: American, French, Mediterranean
Diet: Yoga inspired diet, Low Calorie, Low Fat, Vegetarian
Keyword: avocado, herb and garlic cream, toast
Prep Time: 5 minutes
Servings: 1
Calories: 363kcal

Ingredients

  • 0,5 piece avocado fresh
  • 1 tsp olive oil
  • 1 tsp coriander
  • 3 pieces radish
  • 2 tbsp herb and garlic cream
  • 2 pieces whole grain crackers

Nutrition

Calories: 363kcal | Carbohydrates: 26g | Protein: 5.4g | Fat: 27.4g | Saturated Fat: 7.2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 13g | Cholesterol: 25mg | Sodium: 133mg | Potassium: 495mg | Fiber: 12.2g | Sugar: 1g | Vitamin A: 154IU | Vitamin B1: 0.1mg | Vitamin B2: 0.1mg | Vitamin B3: 2mg | Vitamin B5: 1mg | Vitamin B6: 0.3mg | Vitamin C: 11mg | Vitamin E: 3mg | Vitamin K: 24µg | Calcium: 13mg | Iron: 1.32mg
Cracker with avocado and goat cheese

2 whole grain crackers with goat cheese and avocado

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Course: lunch, Snack
Cuisine: American, French, Mediterranean
Diet: Yoga inspired diet, Low Calorie, Low Fat, Vegetarian
Keyword: avocado, goat cheese, toast
Prep Time: 5 minutes
Servings: 1
Calories: 357kcal

Ingredients

  • 0,5 piece avocado fresh
  • 1 tsp olive oil
  • 1 tsp coriander
  • 3 pieces radish
  • 2 tbsp goat cheese
  • 2 pieces whole grain crackers

Nutrition

Calories: 357kcal | Carbohydrates: 9.4g | Protein: 9.4g | Fat: 25.4g | Saturated Fat: 7.2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 14g | Cholesterol: 13mg | Sodium: 111mg | Potassium: 502mg | Fiber: 12.2g | Sugar: 1.2g | Vitamin A: 443IU | Vitamin B1: 0.1mg | Vitamin B2: 0.2mg | Vitamin B3: 2mg | Vitamin B5: 2mg | Vitamin B6: 0.3mg | Vitamin B12: 0.1µg | Vitamin C: 11mg | Vitamin D: 0.1µg | Vitamin E: 3mg | Vitamin K: 24µg | Calcium: 52mg | Iron: 1.32mg

Jam and choco paste are only adding sugar, no healthy nutrition. Why not replace it by honey or peanut butter?

Let us keep the egg because it is rich in calcium, protein and other healthy nutrition!

Wholewheat cracker with scrambled eggs and herbs

Wholewheat cracker with scrambled eggs and herbs

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Course: Breakfast, lunch
Cuisine: American
Diet: Yoga inspired diet
Keyword: cracker, egg, herbs, whole grain
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 1
Calories: 241kcal

Ingredients

  • 1 wholewheat cracker
  • 1 egg
  • 1 spring onion
  • 1 clove garlic
  • 1 tbsp olive oil
  • 1 tbsp parsley
  • 1 tsp salt
  • 1 tsp pepper

Instructions

  • Chop the garlic and spring onion.
  • Also chop the parsley and keep seperate for serving the dish.
  • Heat the olive oil in a frying pan.
  • Now add the garlic and the half of the spring onion.
  • After 1 minute add the egg and start scrmble it in the pan.
  • Add salt and pepper.
  • When the egg is ready, serve it on the cracker topped with the remaining of the spring onion and the parsley.

Nutrition

Calories: 241kcal | Carbohydrates: 10g | Protein: 8.3g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Trans Fat: 0.02g | Cholesterol: 168mg | Sodium: 2420mg | Potassium: 155mg | Fiber: 1g | Sugar: 3g | Vitamin A: 705IU | Vitamin B1: 0.04mg | Vitamin B2: 0.2mg | Vitamin B3: 0.2mg | Vitamin B5: 1mg | Vitamin B6: 0.1mg | Vitamin B12: 0.4µg | Vitamin C: 9mg | Vitamin D: 1µg | Vitamin E: 3mg | Vitamin K: 102µg | Calcium: 59mg | Iron: 2mg
whole wheat bread with scrambled eggs and herbs

Wholewheat bread with scrambled eggs and herbs

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Course: Breakfast, lunch
Cuisine: American
Diet: Yoga inspired diet
Keyword: bread, egg, herbs, whole grain
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 1
Calories: 273kcal

Ingredients

  • 1 slice wholewheat bread
  • 1 egg
  • 1 spring onion
  • 1 clove garlic
  • 1 tbsp olive oil
  • 1 tbsp parsley
  • 1 tsp salt
  • 1 tsp pepper

Instructions

  • Chop the garlic and spring onion.
  • Also chop the parsley and keep seperate for serving the dish.
  • Heat the olive oil in a frying pan.
  • Now add the garlic and the half of the spring onion.
  • After 1 minute add the egg and start scrmble it in the pan.
  • Add salt and pepper.
  • When the egg is ready, serve it on the bread topped with the remaining of the spring onion and the parsley.

Nutrition

Calories: 273kcal | Carbohydrates: 16g | Protein: 10g | Fat: 19g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Trans Fat: 0.02g | Cholesterol: 164mg | Sodium: 2519mg | Potassium: 225mg | Fiber: 3g | Sugar: 2g | Vitamin A: 706IU | Vitamin B1: 0.2mg | Vitamin B2: 0.3mg | Vitamin B3: 1mg | Vitamin B5: 1mg | Vitamin B6: 0.2mg | Vitamin B12: 0.4µg | Vitamin C: 9mg | Vitamin D: 1µg | Vitamin E: 3mg | Vitamin K: 104µg | Calcium: 100mg | Iron: 2mg

Glass of Almond milk (20 cl)

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Course: Drinks
Keyword: almond, milk
Servings: 1
Calories: 28kcal

Ingredients

  • 2 dl almond milk

Nutrition

Calories: 28kcal | Carbohydrates: 1g | Protein: 1g | Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 260mg | Fiber: 1g | Sugar: 0.2g | Calcium: 240mg

Do not forget to drink 2 or 3 glasses of water during breakfast. This will help the digestion. Why not combining this with herbal tea?

sage tea yoga diet

Sage tea

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Course: Drinks
Diet: Yoga inspired diet
Keyword: sage, tea
Servings: 1
Calories: 17kcal

Ingredients

  • 2 tbsp sage
  • 2,5 dl water hot

Nutrition

Calories: 17kcal | Carbohydrates: 2g | Protein: 1g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 13mg | Potassium: 51mg | Fiber: 1g | Vitamin B1: 0.04mg | Vitamin B2: 0.01mg | Calcium: 86mg | Iron: 1mg

Wholewheat bread with honey (2 slices)

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Course: Breakfast, lunch
Diet: Yoga inspired diet
Keyword: bread, honey, whole grain
Servings: 1
Calories: 206kcal

Ingredients

  • 2 slices wholewheat bread
  • 1 tbsp honey

Nutrition

Calories: 206kcal | Carbohydrates: 41g | Protein: 7g | Fat: 2g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.3g | Sodium: 253mg | Potassium: 151mg | Fiber: 3g | Sugar: 20g | Vitamin A: 2IU | Vitamin B1: 0.2mg | Vitamin B2: 0.1mg | Vitamin B3: 3mg | Vitamin B5: 0.4mg | Vitamin B6: 0.1mg | Vitamin C: 0.1mg | Vitamin E: 0.3mg | Vitamin K: 4µg | Calcium: 93mg | Iron: 2mg

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