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More power for the day - With the right breakfast

Table with various breakfast dishes, waffles, porridge with fruit, honey, milk

How do you like to kick off your day? Do you prefer a leisurely breakfast with coffee, pastries, and eggs, either warm or cold? Or perhaps you opt for a quick meal on the go as you head to work? Or do you skip breakfast altogether? As you can see, there are many options for starting the day, and one thing to note is that everyone is individual when it comes to breakfast habits. However, one thing is universally agreed upon: breakfast is good for our stomach and our brain.

So that breakfast can be tailored as much as possible to individual preferences, we've taken a closer look at the various types, known as metabolic types, and prepared lots of valuable information about the benefits, as well as recipe ideas for you. With these inspirations, you'll definitely jump out of bed full of motivation when the alarm goes off! 

Table with various breakfast dishes, waffles, porridge with fruit, honey, milk

Breakfast as a miracle cure for body and mind

Indeed, there is no universally applicable rule or recommendation when it comes to the topic of breakfast. However, it is certain that a breakfast consisting of protein, vitamins, and fiber is beneficial for our body and provides a comforting feeling in the stomach. The term “Breakfast” well reflects that the first intake of food after the overnight fast should break the fast (break-fast).


Other benefits of breakfast include:
  • Improved concentration and cognitive performance
  • Positive impact on mental strength
  • Reduced risk of stroke
  • Stable weight and blood sugar levels
  • Reduced cravings and desire for sweets
  • No or reduced desire for snacks between meals
  • Improved metabolism and calorie utilization
  • Enhanced body awareness
  • Improves mood and positively affects feelings of happiness
Breakfast table laid, plates with slices of bread, orange juice, coffee cups, fruit bowls

The three breakfast types

To ensure that breakfast is satisfying and provides us with energy for the day, it should be tailored as closely as possible to each individual and their unique metabolism. This means that not every person will feel full for a long time with the same meal, so breakfast should be customized to each person's type.

There are three of metabolic types:

  • Type “Carbohydrate”: For long-lasting satiety, complex carbohydrates are needed, such as whole grain bread, buckwheat, quinoa, beans, oats, corn, millet, lentils, apples, pears, and bananas. The blood sugar level rises slowly, ensuring a prolonged feeling of fullness.

  • Type “Protein”: This type stays particularly full for longer with especially protein-rich foods. These include dishes with eggs such as omelets, scrambled eggs, hard-boiled eggs, as well as dairy products, yogurt, porridge, nuts, seeds, and hemp seeds.
  • Type “Mixed”: A combination of carbohydrates and proteins keeps the mixed type feeling full for the longest time. This could be, for example, whole grain bread with cottage cheese, avocado, fruit, and an egg, or a warm oatmeal with grated apples, nuts, and dried fruits. If there's no time to cook porridge in the morning, you can prepare it the night before, store it in the refrigerator, and simply warm it up and enjoy it in the morning (or take it out of the fridge a few hours before consuming).

Our tip

How to determine your personal breakfast type? Simply think about how you typically eat breakfast on days off or during vacations and whether you feel full for a long time with those foods. This information provides a good indication of your respective breakfast type.

Good morning, diverse world of breakfast delights!

As different as we humans are around the world, so different are the dishes that serve as the first meal of the day. The history of breakfast dates back approximately 2,500 years, with the earliest evidence found in ancient Egypt along the Nile. Here, people consumed fruits, almonds, or pastries, accompanied by beer or wine diluted with water. The reason for alcoholic beverages being consumed as breakfast drinks remains unclear. The diverse array of foods eaten in other countries can also serve as a source of inspiration for us. In the Arab world, breakfast often consists of flatbread, cheese, dates, and Shakshuka (a dish made with eggs and tomatoes).

In Asian countries like Japan or Vietnam, a noodle or miso soup with tofu provides a healthy start to the morning. In Jamaica, on the other hand, islanders enjoy dried cod with ackee, the local fruit which tastes similar to chickpeas and is particularly rich in vitamin C and omega-6 fatty acids. In Costa Rica, people start their day with the savory dish "Gallo Pinto," beans with rice, equally hearty. Wherever you eat breakfast on the continents and whatever dish you choose – every day offers a new opportunity to start the day in a healthy way and to do something good for body and soul.

Breakfast ideas to suit your type

Recipes to make home

To make it easier for you to have the perfect, personalized start to your day, we've prepared a few delicious breakfast ideas for you. With that in mind: Good morning and enjoy!


Nutritional qualities: vegan, gluten-free, can be adapted according to breakfast type

Ingredients: 50 g (gluten-free) oats, 1 tbsp chia seeds, 1 tbsp raisins, 1 tbsp chopped almonds, 2 grated apples, 250 ml water or unsweetened almond milk, a pinch of cinnamon and turmeric powder

Toppings (optional): Blueberries, grapes, as well as nuts or dates for the protein type

Preparation: Simply mix all ingredients together in a bowl and let it soak for an hour (or preferably overnight). Then, refine with toppings suitable for your type and enjoy.

Bircher muesli, blueberries, pecan nuts

Savoury Muffins

Nutritional qualities: high-protein and ideal for the protein type, also possible to make gluten-free

Ingredients (for approximately 6 muffins): 6 eggs, approximately 300 g vegetables of your choice such as carrots, peas, zucchini, bell peppers, spinach, tomatoes, mushrooms, 80 g flour (e.g., whole grain spelt, buckwheat flour), 50 g Parmesan or grated cheese, 1 handful of herbs (dill, parsley, basil, thyme), salt, pepper, turmeric powder

Options: supplemented with a slice of whole meal bread or a bowl of quinoa, also ideal for the carbohydrate type

Preparation: Preheat the oven to 200 degrees Celsius. Chop the vegetables finely, crack the eggs and whisk them in a bowl. Then add the flour, herbs, salt, pepper, turmeric powder, cheese, and the chopped vegetables to the bowl with the eggs. Mix everything well. Pour the mixture into a baking dish lined with parchment paper and bake for 30 to 35 minutes until golden brown.

Savoury muffins with eggs, vegetables and cheese

Breakfast Casserole with Berry Compote

Nutritional qualities: gluten-free, vegan, can be adapted according to breakfast type

Ingredients: 100 g (gluten-free) rolled oats, 50 g ground almonds, 1 tbsp chia seeds, 50 g berries, 1 grated apple, 2 tbsp almond or peanut butter, 2 tbsp date or maple syrup, 7 tbsp vegan milk (almond or oat milk), a pinch of cinnamon and cardamom powder

For the compote: 150 g berries, 1 tbsp syrup, 1 tsp chia seeds and cinnamon

Options: Due to the diverse list of ingredients, it's ideally suited for all breakfast types; suitable toppings include nuts, fruit, hemp seed shells, cacao nibs, or a spoonful of coconut yogurt

Preparation: Preheat the oven to 180 degrees Celsius (fan). Place the oats and chia seeds in a bowl, pour hot water over them (just enough to cover them), and let them soak for 30 minutes. For the compote, put all ingredients (except for the chia seeds) in a saucepan and simmer over medium heat for about 10 minutes. Then remove from the heat and add the chia seeds. Now add the almonds, berries, apple, almond or peanut butter, syrup, milk, and spices to the oats and mix everything well. Spread the mixture in a baking dish lined with parchment paper and bake for 20 to 30 minutes until golden brown. Enjoy warm together with the compote.

Small pan with breakfast casserole, blueberries

Tip for even more flavor at the breakfast table

If you like, you can also enhance your breakfast dishes with various spices. Cinnamon, turmeric, ginger, or fennel seeds are particularly well-suited for many dishes, are soothing for the stomach, and easily digestible.

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