Breakfast has always been part of my routine. Not because I’m ultra-disciplined, but because I need that grounding start to the day. The world already moves fast the second I open my eyes—notifications, deadlines, people needing something. But breakfast? That’s mine.
Still, there’s a difference between eating something because you have to… and creating a moment that actually feeds you. Not just your body, but your nervous system. Your mood. Your morning energy.
That’s where this breakfast bowl comes in. It’s simple—oats, yoghurt, banana, chia—but it’s become more than food. It’s a reset. A way to start the day soft and steady, even if the rest of it feels like a storm.
The Recipe
(makes 1 serving — but you’ll probably want to make it again tomorrow)
Ingredients:
- 1/2 cup rolled oats
- 1/2 cup plain Greek yoghurt (or coconut/almond yoghurt if dairy-free)
- 1 ripe banana, sliced
- 1 tbsp chia seeds
- 1/2 scoop vanilla protein powder (optional, but I use it when I need something more filling)
- 1/2 cup plant-based milk (I like oat or almond, but any works)
- A dash of cinnamon
- Optional toppings: frozen berries, peanut butter, honey, walnuts, coconut flakes, cacao nibs
Instructions:
- In a bowl or jar, mix the oats, chia seeds, milk, and protein powder. Let it sit for 5–10 minutes to thicken slightly.
(If you’re prepping ahead, you can leave it in the fridge overnight for that creamy overnight-oat vibe.) - Add in the yoghurt and mix gently. It’ll start to look like a thick, fluffy porridge.
- Top with banana slices and anything else your heart desires. Frozen berries if you need something tart, nuts if you want crunch, a spoonful of peanut butter if you need comfort.
- Finish with a dash of cinnamon and a drizzle of honey if you like it sweet.
That’s it. A soft bowl of calm. A reminder that you’re here, and that’s worth something.
Why This Breakfast Works
Let’s talk about the ingredients—because this bowl isn’t just trendy health food; it actually does something.
- Oats give you complex carbs for slow, steady energy. No sugar crash mid-morning.
- Bananas are packed with potassium and a little natural sweetness. Also good for digestion.
- Chia seeds absorb liquid and expand, keeping you full. They’re rich in fiber and omega-3s (good for brain fog days).
- Yoghurt brings in protein, calcium, and probiotics—especially great for gut health and skin.
- Protein powder helps if you’re working out or just tired of feeling like you’re starving at 11am.
But more than the nutrients, it’s the feeling. Taking 10 minutes to make this is a way of saying, I choose ease. I choose nourishment. I choose showing up for myself.
A Tiny Ritual You Can Keep
Some mornings I still wake up disconnected. I still want to reach for my phone before anything else. But making this breakfast has become my soft boundary.
Here’s a few ways I make it more than “just food”:
- I play soft music while I prep it.
- I eat it before opening social media.
- I light a candle or sit near the window while eating it.
- I try to chew slowly, not like I’m rushing to the next thing.
And on the days when I don’t have time, I don’t shame myself. I just come back to it the next day. That’s the thing about real self-care: it’s not about perfection. It’s about choosing small ways to care, again and again, even when no one’s watching.
Final Thougths
If you’ve been feeling disconnected from yourself lately: physically, emotionally, even spiritually, try starting with breakfast.
Not just any breakfast. One you make with intention. One that says, I’m allowed to take up space. I’m allowed to be well-fed. I’m allowed to slow down.
And if this little bowl ends up becoming part of your mornings too, then maybe we’re both building something softer, one bite at a time.
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