3 Healthy Breakfast Ideas

healthy breakfast ideas

It can be quite surprising to discover just how many people regularly skip breakfast. In January 2017, a survey run by The Express newspaper revealed that a staggering 50% of Britons claim that they do not have time to eat breakfast in the morning. [1]

For many people, breakfast just isn’t considered a necessary meal, and this often goes against the enduring advice consistently emphasised by health professionals: breakfast is the most important meal of the day.

Though, the reality is that some people just prefer to skip it, either due to time constraints or simply personal preferences. While a healthy breakfast does have many positives, it doesn’t always impact how good of a day you will have in terms of to day-to-day performance.

For the breakfast lovers, and the curious breakfast dodgers, we have compiled a handy guide to breakfast time, including ideas, recipes, and inspiration!

WHAT MAKES A GOOD BREAKFAST?

It’s a known fact that eating a balanced breakfast can help prepare and energise you for the day ahead. If you’re aiming to consume a high-quality breakfast, it should ideally contain the following components:

1) Carbohydrates

Your carbohydrates should ideally come from complex, or slow-release, sources. This allows for a slower release of energy over an extended period of time to help keep you fuelled during the morning and into the afternoon.

Try to resist opting for fast-release carbohydrate options too often, such as sugary pastries and cereals, which may cause a short energy spike followed by a crash, resulting in tiredness and fatigue later on. For example, opting for a bowl of porridge oats with fruit will be a typically healthier option than a bowl of cereal.

2) Fibre

Fibre is a key component of a healthy diet, helping to not only keep you fuller for longer but also keep your digestive system running smoothly. Fresh fruit, oats, and whole grains would be good options for high fibre sources, as well as incorporating foods like flaxseed and chia seeds to really give your fibre intake a boost.

3) Protein

It would be a good idea to incorporate protein into your morning breakfast routine. Protein is key for muscle growth and recovery, and it also helps keep you fuller for longer, so it would no doubt get you off to a good start. Foods like eggs, plain Greek yogurt, and protein shakes are very popular options, as well as adding protein powder to smoothies or porridge to boost the protein content. You may even consider our collagen coffee to sip alongside your breakfast!

3 HEALTHY BREAKFAST RECIPES

If you have some time to prepare breakfast in the mornings, here are 3 healthy and simple recipes that incorporate protein, carbohydrates, and fibre:

1) Eggs & Avocado Toast

Ingredients

  • 1/2 avocado
  • x2 eggs
  • x1-2 Seeded slices of bread
  • Salt & pepper

Method

Mash up your avocado in a bowl with some salt and pepper. Cook your eggs however you like them (fried is best for that runny yolk!), and pop your bread in the toaster. Simply spread your avocado on your toast and lay your eggs on top. Feel free to add extra seasonings if you want to spice it up, like chilli flakes.

2) Overnight Oats

Ingredients

  • Rolled oats
  • Milk or an alternative of your choice
  • 1 banana
  • 1 tsp honey or maple syrup
  • 1 tbsp nut butter
  • Sprinkle of cinnamon
  • Extra toppings of your choice (fresh fruit, yogurt, etc.)

Method

Pour your ideal portion of oats into a bowl or Tupperware (we recommend 50g for a small portion), and top with 100 ml of your choice of liquid. Chop in the banana and add in your honey, cinnamon, nut butter, and any other toppings you would like to add. Feel free to add more liquid if it becomes too stodgy. Give it all a good mix and leave in the fridge overnight, ready to enjoy in the morning.

3) Green Breakfast Bowl

Ingredients

  • 50g spinach
  • 1 avocado
  • 1 ripe mango
  • 1 apple
  • 200ml almond milk
  • 100g mixed berries

Method

Blitz the spinach, avocado, mango, apple, and milk in a blender until thick and smooth. Pour into a bowl and top with mixed berries and any other toppings you may fancy, like peanut butter.

GRAB-AND-GO BREAKFAST IDEAS

It seems like time can be the biggest restraint on busy mornings. To save you rushing and to give you some extra precious minutes in bed, here are a few quick, healthy breakfast ideas for you:

  • Protein Porridge Pots – Protein Porridge Pots are a highly convenient breakfast to have in the morning. All you have to do is add boiling water and you can have a nutritious breakfast ready in just 1 minute – perfect for anyone who’s short on time in the morning. Each pot contains up to 22g of protein, up to 5g of fibre and just 4.7g of fat. If you need convenience, then look no further.
  • Complete Protein Porridge™ – Protein porridge is a popular choice for those looking to make a healthy choice in the mornings. Each serving contains over 22g of protein and an impressive 35g of carbs, meaning you can start your day right and fuel yourself until your next meal.
  • Complete Breakfast Smoothie™ – Complete Breakfast Smoothie™ provides a great tasting source of fibre, contains over 23g of protein and comes in two tasty flavours: Strawberry & Banana and Blueberry & Raspberry to give you a reason to get out of bed in the morning!
  • Protein Pancake Mix – Channel the weekend brunch vibes with our Protein Pancake Mix. Whipping up American-style pancakes couldn’t be simpler and more delicious!

KEY TAKEAWAYS

The impact breakfast has in setting a positive tone for the day cannot be denied. A nutritious breakfast has the potential to instil motivation for a healthy lifestyle as you progress through your day. Not to mention, breakfast is one of the most important meals of the day for anyone who engages in regular physical activity, particularly athletes. So, we hope this article has given you some inspiration and easy breakfast ideas!

With that being said, it’s important to recognise that having breakfast is an individual choice, and even if you opt to skip it due to personal preferences, you can still live a full, healthy life.

 FAQs

What foods are good for breakfast to lose weight?

Anything high protein and high fibre, as these nutrients would keep you fuller for longer, potentially helping to reduce cravings and snacking throughout the first half of the day. Eggs, whole grains, smoothies, and porridge oats are all viable options.

What are 10 healthy breakfast foods?

Oats, eggs, nut butter, mixed berries, flaxseed, chia seeds, yogurt, bananas, avocado, and whole grain bread, to name a few!

What is a 300-calorie breakfast?

It’s key to focus on building a balanced meal for breakfast using a variety of nutritious foods in appropriate portion sizes. A 300 kcal breakfast could be two eggs (protein), 1 slice of whole grain bread, and a piece of fruit. This would provide a great source of protein, carbohydrates, and fibre.

 

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