Here are some tasty breakfast ideas for weekdays, weekends, at home or on the go.
Healthy Eating Made Easy – Breakfast
Even if you’re rushed in the morning, try and eat a healthy breakfast. Skipping breakfast can not only leave you feeling tired and irritable but can set you up for overeating later in the day.
Practical tips
The majority of ingredients we suggest are widely available from local supermarkets. Protein powders and other products can be obtained in health food stores or online from a number of companies.
Make protein your breakfast friend
Aim to include plenty of protein, fibre and some healthy fats for breakfast. This will help stabilise your blood sugar and keep you feeling energised through the morning. Avoid sugary cereals and toast which are high in carbohydrates and often low in fibre meaning they are less likely to satisfy your appetite and can often lead to a mid morning slump.
Eggs
Regardless of how you like your eggs in the morning they make the perfect on the go healthy breakfast! With around 70 calories and 6g of protein per egg you can pack in the protein whilst getting a good dose of healthy cholesterol and vitamins A, B-6, B-12 and D. This will keep you alert and energised. Try a couple of poached eggs with grilled tomatoes or mushrooms or whip up a speedy omelette for a protein packed option.
Porridge Oats
Oats contain beta-glucan, a type of soluble fibre that will keep you feeling fuller for longer, and help lower raised cholesterol. Oats also provide energising B vitamins, folate, magnesium and potassium. Magnesium is often low in people’s diets and not having enough can affect sleep, result in muscle cramps and low energy levels. Porridge takes minutes to cook and makes a nourishing simple breakfast option. Avoid flavoured types, which tend to be loaded with sugar and sweeteners. Many cafes sell un-flavoured porridge pots, which are a quick option on the go.
Greek Yoghurt
Loaded with calcium and boasts plenty of protein – nearly twice as much as regular yogurt – to keep you feeling full. Choose
a plain variety, and add some fruit with a handful of nuts and seeds for healthy fats.
Nut butters
These are a speedy option to spread on wholegrain toast or oatcakes when time is short. Avoid those loaded with sugar and hydrogenated fats. Try almond butter – rich in protein, and packed with heart healthy monounsaturated fats.
Avocado on wholegrain toast
Choose wholegrain or a seeded higher protein bread and spread with a mashed up avocado. This will provide you with a good dose of protein, healthy fats, potassium and heart healthy vitamin E.
Healthy Breakfast Ideas
Weekdays
Porridge with banana and sunflower seeds
Apple and cinnamon porridge
Home made muesli
Bran with banana or berries and flaxseed
Granola with yoghurt and strawberries
Weekend
Wholemeal muffin with scrambled eggs and tomato
Omelette with peppers and mushrooms
Wholewheat pancakes with banana and honey
Granary toast with avocado and smoked salmon
Wholemeal toast with poached eggs
Toast with scrambled egg and spinach
At home or to go
Fruit smoothie with yoghurt and seeds
Summer fruits smoothie
Mixed berry smoothie
Green smoothie
Tonic smoothie
Protein smoothie
Protein shake
Low fat Greek yoghurt and blueberries
Porridge with banana and sunflower seeds
50g rolled oats (old-fashioned)
200ml semi-skimmed milk
1⁄2 banana
1 teaspoon honey
Sunflower seeds
Pour the milk over the oats and cook in a microwave or in a saucepan on the hob, according to packet instructions.
Chop the banana and add to the porridge, together with the honey and a sprinkle of sunflower seeds
This healthy start to mornings will really boost your energy for the day. Oats are high in fibre and bananas are rich in potassium, which plays an important part in decreasing the risk of high blood pressure and strokes
Apple and cinnamon porridge
50g porridge oats
200ml semi-skimmed milk
1 apple (peeled and grated)
1⁄2 tsp cinnamon
High in fibre with no added sugars
Home made muesli
850g rolled oats
100g unsalted mixed nuts eg. almonds, cashews, brazil nuts
60g pumpkin seeds
60g sunflower seeds
130g sultanas or raisins
40g dried apricots (optional)
75g desiccated or shredded coconut
Pour all ingredients into a large mixing bowl and stir well
Store in the cupboard in an airtight plastic or glass storage jar
Serve with blueberries, milk and / or a spoonful of natural yoghurt
Good source of fibre, B vitamins, magnesium and zinc.
Bran with banana or berries and flaxseed
30g Bran cereal
1⁄2 Banana
150ml Skimmed milk
1 tsp Flaxseed
Great source of fibre, vitamin B, D, calcium, folate, iron, magnesium, manganese, niacin, riboflavin, thiamin and zinc
Muesli with yoghurt and strawberries
100g Sliced strawberries
120ml Vanilla yoghurt
30g Low sugar muesli without dried fruit
1 tbsp Slivered almonds
Slice strawberries and place in bowl.
Add yogurt to bowl and top with muesli and almonds.
This recipe couldn’t be simpler - a quick and easy breakfast for a great start to the day.
Wholemeal muffin with scrambled eggs and tomato
Muffin (English)
2 Eggs scrambled (include a little milk & butter)
Sliced tomato
Good source of vitamin A, manganese and selenium
Omelette with peppers and mushrooms
3 Eggs
1 teaspoon olive oil
Sliced peppers
Sliced mushrooms
A little salt and pepper
1-2 slices granary toast with a little butter
Heat the oil in a non-stick frying pan until very hot.
Beat the eggs in a bowl and add a little salt and pepper.
Pour the egg mixture into the hot pan and cook for a couple of minutes, or until the omelette begins to form.
Add the sliced peppers and mushrooms and ‘fold’ the omelette on half, to cover the vegetables.
Cook for another 2 minutes.
Serve with toast.
This recipe has toast added to the omelette to make it a more satisfying breakfast but the omelette can also be eaten on its own
Wholewheat pancakes with banana and honey
100g Whole-wheat flour
7 tbsp Skimmed milk
1 Medium egg
1 tsp Olive oil
Filling
1 Banana sliced
1 tsp Flaked almonds
1 tsp Honey
1 tbsp Live plain yoghurt
Mix the pancake ingredients in a bowl and whisk together into a smooth batter.
Heat the oil in a pan and add a tbsp of the mixture.
Tilt from side to side until the pan is covered. Turn after 1 minute and cook for a further minute.
Slide the pancake onto a plate and add the yoghurt, bananas, honey and almonds.
Good source of fibre, protein, calcium and potassium
Granary toast with avocado and smoked salmon
2 slices granary toast
1⁄2 avocado
1 slice (25g) smoked salmon
Squeeze of lemon juice
Spread the avocado like butter in a thick layer over the toast.
Chop the smoked salmon into bite sized pieces and sprinkle over the top.
Squeeze a little lemon juice onto the salmon and serve.
A good source of fibre and slowly released energy
Wholemeal toast with poached eggs and tomato
2 Slices of bread
2 Eggs
1 tsp Margarine
4 Slices tomato
Good source of vitamin D
Toast with scrambled egg and spinach
2 slices of wholegrain bread
2 eggs
100ml semi-skimmed milk
Handful of steamed spinach
Good source of protein and folic acid
Smoothies
Smoothies will require a blender. You could try the Nutri Ninja, Nutribullet or Breville Blend-Active Blender. There are many on the market so pick the one that suits your requirements and your budget. Check the cleaning process – the easier it is, the more likely you’ll be to use your blender.
Fruit smoothie with yoghurt and seeds
Half banana
Handful of blueberries
6 Strawberries
1 tbsp Greek total zero yogurt
1 tsp Sunflower seeds
Ice
Combine ingredients in blender and mix until ready to drink
A great source of B vitamins, vitamin C, E, calcium
Summer fruits smoothie
Greek yoghurt
1 plum
1 peach
1 nectarine
170g Pot of Greek total zero yogurt
150ml Almond milk
1 teaspoon chia seeds
Great for cell and nerve health
Mixed berry smoothie
Handful of mixed berries
150ml semi-skimmed milk
1 dessert spoon vanilla yoghurt
A great source of vitamin C and calcium, for strong healthy bones
Green smoothie
1/2 mango
½ avocado, peeled, pitted, and chopped
50g cup spinach
120ml cup almond milk
Juice of 1/4 lime
Water
Packed with vitamins C, Iron and calcium
Tonic smoothie
1 scoop sunwarrior vegan natural protein powder
100g Greek yoghurt
100g blueberries
1 tsp cinnamon
2 tbsp chia seeds
300ml almond milk
Ice
Protein smoothie
1 scoop / 30g protein powder
1 small banana
250ml milk or milk alternative
Blend until smooth.
Pour into a sports bottle and take with you.
Low fat Greek yoghurt, granola and blueberries
150g low fat Greek yogurt
30g low sugar granola
50g of blueberries
Good source of calcium and vitamin C