London-based nutritional therapist Frances Phillips specializes in skin and beauty related issues. Having spent over a decade working as a model while also struggling with her own skin problems, she now offers private nutrition consultations and is a freelance health and natural beauty writer.
Breakfast is by far my favorite meal of the day. Whether it’s a leisurely weekend when I have more time to cook something up, or before work when I blitz up a quick smoothie, I really thrive on being creative and switching up my morning meal.
A lot of my clients fall into the trap of finding something they like or is convenient and having the same thing every day. Variety is the key to getting a wide range of nutrients, which will benefit your hair, skin, and nails. Here are some of my favorite breakfasts that I have on rotation.
Keep reading for easy, beauty-boosting breakfast ideas.
Papaya and lime
One of my top beauty foods, I love eating fresh papaya with a squeeze of lime juice. Papaya contains beneficial proteolytic enzymes which as well as aiding digestion, are also anti-inflammatory. Afterwards, I use the inside of the papaya skin as a natural exfoliant on my face—the OG fruit acid exfoliator!
Protein smoothie
I love my smoothies! They take no time at all to make in the morning and are easy on the digestive system. For my clients who don’t like eating in the morning or have compromised digestion, this is where I get them to start. The key is including a source of protein, like pea or hemp seeds, and not too much fruit. (If you’re throwing in the whole fruit bowl and hoping for the best, you’re probably having too much sugar.)
My current favorite add-in is tocos powder. It’s a bio-available source of vitamin E which is great for protecting skin from pollution, plus it makes your smoothie thicker and creamier.
Acai bowls
This is a great way to load up on antioxidants before you’ve left the house. Acai bowls are a staple in my diet, especially in the summer months. Antioxidants protect the skin from free radicals and help prevent premature aging. Acai also has anti-inflammatory effects and contains calcium, vitamin A, phosphorus, iron, and thiamine. Just make sure you get the unsweetened variety and don’t forget to switch up your toppings too. I alternate between fresh fruits, nut butters, and superfoods.
Chia seed pudding
Chia seeds are a great source of vegan omega-3 fatty acids which is helpful in keeping skin hydrated and smooth. It’s also anti-inflammatory, making it good for those suffering from inflammatory skin conditions such as acne and eczema.
I make chia seed pudding the night before by soaking chia seeds in coconut milk (or coconut milk kefir) and usually top with mango in the morning. Mango, like papaya, is one of the fruits high in beneficial enzymes which aid digestion. They’re also a good source of silica which assists in the formation of connective tissue, therefore essential for hair, skin, and nails.
Rolled oats
Like mangos, oats are a great source of silica. I choose regular rolled oats and slowly cook them in either coconut milk or almond milk and a little cinnamon. Mostly I advise my clients to avoid cow's milk and it’s thought to be implicated in most skin conditions. I top mine with chopped nuts and fresh seasonal fruit.
Protein pancakes
These are the easiest pancakes you’ll ever make. I toss oats, banana, egg, and cinnamon in a blender and then cook the batter either using no oil or a little coconut oil. Then, I top them off with fresh berries and coconut yogurt. It feels indulgent while being totally healthy.
Eggs
Eggs in any form are a great breakfast. Including protein in the morning helps keep blood sugar levels steady and won’t negatively impact your hormones the way sugary breakfasts do. They also help boost collagen production and are a good dietary source of vitamin D so beneficial in the winter months for hormone regulation.
Now that you have breakfast covered, here are some healthy ideas for lunch and dinner.
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