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.
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.
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.
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.
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.
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
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
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