How to personalise your breakfast to suit you

Libby Limon BSc NT mBANT / Feb 7, 2017

Getting breakfast “right” can have a huge impact on the rest of your day, but the “right” breakfast for one person might leave another person feeling sluggish...


To get on top of your health, you’ve first got to get to the bottom of it, and if you’ve downloaded the new VITL app, you’ll know each of your scores in the 5 Pillars of Wellbeing and will have identified which areas of your health need a little extra TLC. So in-house Nutritionist, Libby Limon has put together some breakfast recipes to help you get the most out of your personalised supplement protocol.

Low Digestion Score?

Eating a daily breakfast that is easy on the stomach and high in both probiotic and prebiotic functional foods can really help manage your digestive function. Bircher was invented by Swiss naturopaths more than 100 years ago and, because it has all these qualities, is still as popular today as it was then for soothing the gut. It is made by soaking the ingredients, including oats, overnight. This makes it easy on the digestive system, making the nutrients bioavailable whilst maintaining their density and freshness.

This recipe gets its probiotics, “friendly bacteria”, from sheep’s yoghurt (available in most mainstream supermarkets), which is easier on the digestive system than cow’s milk. If you don’t get on with dairy at all, you can substitute for a coconut milk based yoghurt. The pear, oats and flax seeds provide “prebiotics”, which are food for the probiotics. If you feel you need more protein to set you up for the day, add some organic whey, hemp or sunflower seed protein to the mix.

Bircher Muesli

Ingredients – Serves 1

  • 50g gluten free oats
  • 150g sheep’s yoghurt
  • 1 pear (grated)
  • 2 tbsp ground flaxseed
  • 2 dried figs (finely chopped)
  • 100ml water
  • 100ml apple juice


Mix all ingredients well in a bowl and leave in the fridge overnight

You can serve with some extra fresh fruit such as berries. You can also make batches at this will last 2-3 days in the fridge.

Low Energy Score?

Protein and fibre are key for balancing any meal. They slow the absorption of carbohydrates into the bloodstream, helping to balance blood sugar and sustain energy release until your next meal.  Optimal blood sugar balance will help you make better food choices, crave less and beat the post-lunch slump.  They also make you feel satiated sooner, which can prevent overeating and can keep you feeling fuller for longer.

Mashed Egg, Hummus and Avo on Rye

Ingredients  - serves 1

  • 1 slice German style rye bread (toasted)
  • 2 hard boiled  eggs
  • ¼  avocado
  • 25g (1 spoon) hummus    
  • Black pepper


Mash together the eggs, hummus and avocado to make a spread. Top the toast with the spread and season with black pepper.

Low Immunity Score?

Nature is a potent source of nutrients that can help modulate our immune systems. Whether that means fighting off winter lurgies or down regulating overactive immune reactions like seasonal allergies, there are certain research-backed plant compounds that have been shown to really work.

This immune boosting smoothie contains the following key ingredients and benefits:

  • Reishi, an Asian mushroom, which contains fibres that help balance the immune system.
  • Manuka honey, which possesses antibacterial qualities
  • Berries, which are rich in vitamin C and proanthocyanidins, and which support the immune response and reduce unnecessary inflammation
  • Chia seeds, which have omega 3 anti-inflammatories

Immune boosting breakfast smoothie

Ingredients – serves 1

  • 80g frozen berries
  • ½ banana
  • 1 tbsp chia seeds
  • 2 tsp 15+ Manuka Honey
  • 1 tsp reishi powder
  • 1 portion  protein powder (eg. try sunflower seed protein)
  • 300ml coconut water


Place all ingredients into a high-speed blender, and blend until smooth.

Find out your wellbeing scores by downloading the free VITL app today to start your personal nutrition journey.