With busy lives it’s easy to skip breakfast and replace what should be a filling meal with a few cups of coffee. The problem is hunger is guaranteed to takeover at some point – namely at ‘elevenses’ – and leave you open to bad choices because of a lack of preparation, like sugary pastries or shop-bought muffins. It’s not so much ‘skipping breakfast’ that’s the problem here, but the temptation you leave yourself open to in the few hours that follow.
But what should you actually eat as part of that healthy breakfast? Ideally your breakfast should contain a mixture of lean protein, healthy fats and fibre rich carbohydrates but coming up with recipe ideas can be tricky when you’re in a rush to get the gym. We’ve put together our top ten quick and easy breakfasts to give you some inspiration.
1. Scrambled eggs on wholemeal toast
You can’t go wrong with scrambled eggs (high omega 3) on toast. Maximise the nutrient specs of this breakfast further by adding spinach which is high in iron, magnesium and vitamin C.
2. Porridge with berries
Nothing beats a warming bowl of porridge and oats are well up there in terms of their nutritional value. Containing a type of fibre called beta glucan, they also contain more fat and protein than most grains.
3. Avocado on wholemeal on toast
Don’t be shy with fats at breakfast time – as long as they’re the healthy types. Healthy fats – things like avocado and nut butters – will keep you fuller for longer and (as long as you don’t eat too much of them!) are just as important as protein and fibre rich carbohydrates.
4. Peanut butter and strawberries on wholemeal English muffin
A lot of people prefer sweet over savoury at breakfast time and – traditionally – breakfast food consist of high sugar and refined carbohydrate goods like pastries. Unfortunately, these foods give you a momentary burst of energy and then leave you tired and craving more sugary food so try curbing those sweet breakfast cravings with peanut butter and strawberries on a fibre-rich carbohydrate. This breakfast will leave you feeling fuller for a lot longer than a pastry would.
5. Chocolate overnight oats
Try these luxurious chocolate overnight oats that contain plenty of protein and are topped with berries that’ll give you an antioxidant boost. Believe us when we say this is a breakfast you’ll jump out of bed for.
6. Banana pancakes with added protein
Who doesn’t love pancakes? You might need a little more preparation time for this breakfast but there’s always Sundays. Mashing banana into a pancake mixture is an easy way to add a bit of potassium (and flavour!) into this family favourite. Pancakes are a great way to use up some of that protein that’s been sitting in the back of your cupboard for too long – so great as a post run breakfast if you’re looking to aid your muscle recovery.
7. Yoghurt, toasted oats and walnuts
A simple recipe but ideal for a quick put together, yoghurt is a probiotic which encourages good gut health – a topic continuing to dominate the health press at the moment – as well as supplying your body with protein. Walnuts are high in omega 3 and vitamin E, too.
8. Orange overnight oats
Overnight oats make fitting a healthy breakfast into your routine as easy as pie. You can prepare the mixture the night before, top it with whatever takes your fancy in the morning and head to work, tub in hand. Try these orange overnight oats if you’re looking for a more exciting overnight oat recipe.
9. Smoked salmon and cream cheese on wholemeal toast
Despite knowing the importance of a diet rich in omega 3, the average British person is still not eating enough oily fish per week. Salmon – which is rich in omega 3 – will keep you full, top up your nutrients and (with the added cream-cheese) make for a delicious savoury breakfast.
10. Omelette with red peppers, spinach and cheddar cheese
Eggs are high in protein and also contain vitamin D. A mere sprinkling of cheddar cheese adds that tasty indulgence and a dose of calcium to an already delicious recipe.