The ideal breakfast how to start the day off right

If you were to take away only one piece of advice from this article, let it be this: add protein to your breakfast. Unlike toast and jam, which can lead to ravenous hunger mid-morning, a protein-rich breakfast will keep you feeling fuller and help curb cravings.

Some simple ideas:

• A soft-boiled egg + a slice of wholemeal bread spread with Carré Frais cheese

• Cottage cheese with seeds (sunflower, chia…) and red berries (even thawed)

• A slice of fresh cheese (Carré Frais, St Môret) on wholemeal bread with a few walnuts or almonds

• A slice of mature cheese (Fol Epi…) to provide calcium and all the essential amino acids

And yes, cheese is an excellent source of protein, calcium, and flavor! It contains all the essential amino acids (the building blocks of protein) that your body can’t produce on its own. Enough to keep you going without snacking and start the day on a delicious note.

If you’re trying to manage your weight, don’t skip breakfast under the pretext that “the less you eat, the better.” Often, the opposite happens: a light (or nonexistent) breakfast leads to cravings and overeating at the next meal.

Tips for a light (but not too light!) and effective breakfast :

• Opt for lean proteins and fibers (plain yogurt + flax seeds + kiwi).

• Avoid sugar bombs in the morning (those “healthy” cereals packed with hidden sugar).

• Add an unsaturated fat such as olive oil, avocado, or nuts to slow down the absorption of carbohydrates.

• Opt for a fresh cheese (like Carré Frais 0%) or a spreadable goat cheese (like Chavroux): they provide protein without excess fat.

A small debate that deserves to be settled: Is it better to bite into an apple or drink a glass of orange juice? We won’t keep you in suspense any longer: take the whole fruit.

For what 

• The fibers in the fruit slow down the absorption of sugar, thus preventing a sudden spike in blood sugar.

• A glass of juice (even homemade) contains the equivalent in sugar of 3 oranges, but without the fiber.

• The whole fruit is more satiating, whereas the juice is not at all filling.

So, if you really want your juice, take a small glass and pair it with some protein, like a piece of cheese or plain yogurt, to smooth out the impact on your blood sugar.

If you have a sweet tooth in the morning, don’t panic, we’re not going to force you to eat scrambled eggs. But be careful to choose your carbohydrates wisely. Say goodbye to the white baguette with jam, and hello to whole-wheat bread with almond butter and a square of dark chocolate.

If you prefer savory, then this is a win-win situation:

• An omelet with vegetables

• Fresh cheese on seeded bread, with a few almonds for crunch.

• Smoked salmon with half an avocado

• A piece of mature cheese (a slice of Coeur de Lion or Fol Epi, for example) provides an optimal source of protein and calcium.

The idea is always the same: a good balance between protein, complex carbohydrates, and good fats.

On busy mornings, it’s tempting to skip breakfast or resort to processed foods. However, with a few simple recipes, it’s easy to put together a quick and satisfying breakfast that will keep you going until the mid-morning slump. The trick? Focus on easeasy-to-prepareods foods and remember to include a source of protein, such as cheese, for a more balanced meal.

Here are some quick breakfast ideas to try tomorrow morning:

• A slice of wholegrain bread, fresh cheese (Carré Frais or St Môret), a slice of mature cheese (Fol Ep,  for example), and a few walnuts, accompanied by a glass of water or tea (unsweetened)

• Quick smoothie: banana, yogurt, almond puree, and a handful of blended nuts, with a slice of sheep’s milk cheese (like Etorki) to nibble on the side.

• Soft-boiled egg + wholemeal brbreadaccompanied by a piece of Comté or other mature cheese (Saint Albray, Cœur de Lion… according to taste) for calcium and satiety.

• Homemade muesli prepared the day before with oat flakes, compote without added sugar, and a few cubes of fresh goat cheese (like Chavroux) for a surprising sweet and savory combination.

And for more inspiration, discover our selection of the 25 best savory breakfasts.

Breakfast plays a vital role in a child’s diet, providing the energy needed to start the day right. But between a lack of appetite upon waking and children’s often sweet tooth, finding a recipe that’s both appealing and balanced can quickly become a challenge. The same is true for putting together a balanced afternoon snack for children.

Ideally, a child’s breakfast should be varied, with simple and suitable foods, including protein, carbohydrates, and fats. Don’t forget a touch of vitamins and minerals from fruit.

Some ideas for a balanced breakfast that will be enjoyed by children:

• A bowl of cottage cheese with pieces of banana and a handful of oatmeal.

• Wholemeal bread slice with a little fresh cheese and a thin layer of unsweetened compote.

• Mini cheese and fruit sandwich: a piece of cereal bread with soft cheese and a few slices of pear.

• Smoothie made with natural yogurt, strawberries,   nd a touch of ground hazelnuts, accompanied by a piece of soft cheese.

• Quick pancake: an egg beaten with a pinch of oat flour, cooked in a pan in a few minutes, served with a portion of Carré Frais or a P’tit Louis

Quantities should be adjusted, as nutritional needs (especially for protein) change according to the child’s age. Also, check out our article on how to properly incorporate cheese into children’s diets 

– Proteins: eggs G, Greek yogurt, cottage cheese, salmon, cheese (goat cheese, Carré Frais, St Môret, Comté)
– Well-chosen carbohydrates: wholemeal bread, oatmeal, whole fruits
– Unsaturated fats: almonds, avocado, olive oil
– Fiber  berries, chia seeds, whole grains

What to avoid:ultra-processed cereals, sugary pastries, white bread, fruit juice

One last piece of advice? Listen to your hunger cues and try different options to see what works best for you. The goal isn’t to be perfect, but to adopt a routine that brings you energy and well-being