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

  1. Fruit smoothie with yoghurt and seeds

  2. Summer fruits smoothie

  3. Mixed berry smoothie

  4. Green smoothie

  5. Tonic smoothie

  6. Protein smoothie

  7. Protein shake

  8. 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 


  1. Pour the milk over the oats and cook in a microwave or in
a saucepan on the hob, according to packet instructions.

  2. 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 


  1. Pour all ingredients into a large mixing bowl and stir well

  2. Store in the cupboard in an airtight plastic or glass storage jar

  3. 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 


  1. Slice strawberries and place in bowl.

  2. 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 


  1. Heat the oil in a non-stick frying pan until very hot.

  2. Beat the eggs in a bowl and add a little salt and pepper.

  3. Pour the egg mixture into the hot pan and cook for a couple of minutes, or until the omelette begins to form.

  4. Add the sliced peppers and mushrooms and ‘fold’ the omelette on half, to cover the vegetables.

  5. Cook for another 2 minutes.

  6. 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 


  1. Mix the pancake ingredients in a bowl and whisk together into a smooth batter.

  2. Heat the oil in a pan and add a tbsp of the mixture.

  3. Tilt from side to side until the pan is covered. Turn after 1 minute and cook for a further minute.

  4. 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 


  1. Spread the avocado like butter in a thick layer over the toast.

  2. Chop the smoked salmon into bite sized pieces and sprinkle over the top.

  3. 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

  1. Blend until smooth.

  2. 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




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