19 Creative breakfast solutions


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

  1. Porridge with banana and sunflower seeds

  2. Apple and cinnamon porridge

  3. Home made muesli

  4. Bran with banana or berries and flaxseed

  5. Granola with yoghurt and strawberries

Weekend

  1. Wholemeal muffin with scrambled eggs and tomato

  2. Omelette with peppers and mushrooms

  3. Wholewheat pancakes with banana and honey

  4. Granary toast with avocado and smoked salmon

  5. Wholemeal toast with poached eggs

  6. Toast with scrambled egg and spinach

At home or to go