Ideas for breakfasts and healthy snacks

Updated on 2025-10-03

Summary: Ideas from breakfasts and healthy snacks

In this column, Lynn Goneau, naturopath at La Boite à Grains, reminds us of the importance of protein consumption breakfast to stabilize blood sugar levels, boost energy and avoid sweet cravings. She offers simple, practical ideas such as pre-prepared eggs, protein pancakes for wraps, yogurt with seeds, and plant-based alternatives like nut butters and vegan yogurts.

When it comes to snacks, she suggests original and nutritious options such as pumpkin butter "poutine", homemade ice cream with cottage cheese and frozen fruit, protein cookies or oatmeal and protein energy balls.

Finally, it highlights Yumi products from Quebec. The range of products includes oatmeal-frigo and probiotic nut mixes, ideal for combining taste, health and convenience.

The importance of breakfast

• Have a source of protein in the morning stabilizes blood sugar levels, reduces sweet cravings and stimulates the production of dopamine (motivation, energy).

Ideas for breakfasts protein

• Eggs with vegetables, cheese, tofu or chicken.

• Yogurt with fruit, chia/linen seeds, nuts or shredded coconut.

• Protein pancakes can be prepared in advance and used as bread or wraps.

• Vegetarian options nut butters, hemp seeds, vegan yogurts.

Original healthy snacks

• Pumpkin butter and almond poutine with fruit, coconut.

• Protein ice cream cottage cheese + frozen fruit (strawberries, mangoes).

• Pumpkin protein cookies.

• Energy balls Oats, protein powder, nut butter, vanilla.

🛒 Recommended products

• Yumi (Quebec company, founded in 2019):

  • Overnight oats of various kinds.

  • Nut mixes with probiotics (digestion, intestinal flora).

About the author

Lynn Goneau, Certified Naturopath

Specialized in :

• Digestive health
• Hormonal health
• Stress and fatigue
• Memory and concentration
• Weight management

Frédéric Bisson, radio host at 104.7 FM

Host of the 104.7 FM radio station on the Cogeco network. Frédéric Bisson has hosted L'Outaouais Maintenant from 3 to 5 p.m. every weekday since February 27, 2023.

Transcription

Frédéric Bisson - Host 104.7FM:

This week with Lynn Goneau naturopath at La Boite à Grains. I'm sure we'll find solutions to a problem we're getting so tired of. I've always got the same thing breakfast. Hello Lynn Goneau.

Lynn Goneau - Naturopath of La Boite à Grains:

Hello Fred.

Frédéric Bisson - Host 104.7FM:

To the little breakfast it's important to eat well because that's what starts the day.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes indeed. Then I always put an emphasis on consuming a source of protein at least once a week. breakfast, because it'll keep your blood sugar levels even all day long, and you won't be hungry, and you won't taste sugar all day either. It will help, especially in the morning, to promote the production of dopamine. That's what stimulates you to wake up. Then your motivation for the day.

Frédéric Bisson - Host 104.7FM:

Yes. Motivation. It's very important to have that. Give us some examples if we want to think outside the box.

Lynn Goneau - Naturopath of La Boite à Grains:

We're thinking of eggs, eggs that can be prepared in advance in small molds. You can add vegetables, cheese, tofu or chicken. You can cook them in advance. Then in the morning, when you're in a hurry, you take it out of the fridge and leave with it. It's a good start to a good morning. breakfast. Yes. Uh, we're used to yogurt bowls with fruit, but just add chia seeds or flax. Then you can add just little coconut flakes on top to give your little crunch there.

Frédéric Bisson - Host 104.7FM:

Not sweet, of course.

Lynn Goneau - Naturopath of La Boite à Grains:

No (laughs).

Frédéric Bisson - Host 104.7FM:

Homemade pancakes. You write that in your suggestions. Well, I think it's a bit time-consuming.

Lynn Goneau - Naturopath of La Boite à Grains:

You make your pancakes in advance. So you mix everything together with a good protein powder in it to have a source, obviously, of protein. You can use it in the morning, add a little bit of ham in it, and then you eat it as if it were a sandwich or the same thing for dinner. You can use your pancakes as if they were a piece of bread.

Frédéric Bisson - Host 104.7FM:

A little roll with a little piece of meat in it for vegetarians who like plant-based alternatives. There's plenty.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, always nuts, nut butters, chia seeds, hemp seeds that you can add. Then there are even vegan yogurts that are very, very good.

Frédéric Bisson - Host 104.7FM:

Lynn for snacks. Yes. You wrote me pumpkin butter poutine.

Lynn Goneau - Naturopath of La Boite à Grains:

Did you know that it's super easy to make because you know it's trendy. With poutine, you simply take a jar. Then you add butter, your choice of pumpkin butter or almond butter, whatever. Then after that, you add fruit to it. It's really nice. Another little topping is coconut flakes. You can just add little nuts on top.

Frédéric Bisson - Host 104.7FM:

You also like ice cream, but in a special way. Yes, I think we're both passionate about this recipe.

Lynn Goneau - Naturopath of La Boite à Grains:

It's so simple. It's all about thinking about trying it, especially trying it. So we're talking cottage cheese ice cream. And why is that? Because you take cottage cheese. You put it in the little food processor, and then the trick is to add a piece of frozen fruit. My favorite, of course, is strawberries. I add frozen strawberries. They have to be frozen in the mixture. I turn it for a few minutes and it becomes so rich and creamy. It's exactly like ice cream, but filled with protein.

Frédéric Bisson - Host 104.7FM:

With mangoes. And I know that mangoes may not be as healthy as those little red fruits. I admit, but with mangoes... You make pumpkin protein cookies too.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, I like that a lot. Because once it's done, we put it in the fridge and then after it's cooked, we leave with it in the morning or as a snack. I make energy balls. Then again, it's super, super easy to make. Quick-cooking oats, a little vanilla. I didn't use cinnamon this time. On the other hand, in your peanut butter, a protein powder that I put with vanilla, really no more complicated than that. I make little balls. Then I put it in the freezer. I don't even cook it. Because we all agree that oats don't have to be cooked, because oat flakes are generally pre-cooked in steam during the manufacturing process. Not cooking them preserves all the nutrients. Oats contain antioxidants and prebiotics.

Frédéric Bisson - Host 104.7FM:

Do you have any products to recommend if we need help? La Boite à Grains.

Lynn Goneau - Naturopath of La Boite à Grains:

What I like is the Yumi company. And I do mean Yumi. It's a Quebec company that was founded in 2019, and it obviously offers oatmeal-frigo called overnight oats, which have a variety of flavours that can be mixed either for the breakfast or snack. Then, interestingly, they came out with probiotic nut blends, which have benefits for intestinal flora and digestion. In fact, I brought you some.

Frédéric Bisson - Host 104.7FM:

Yes, it tastes of walnuts in the background.

Lynn Goneau - Naturopath of La Boite à Grains:

With probiotics in it. So even more nutritional value.