Breakfast is the easiest meal of the day to skip. You’re in a hurry, you’ve got to get to work on time, and you know there will be coffee and biscuits waiting for you when you get to the office.
BUT making time for a healthy breakfast is one of the best habits to get into to help you reach and maintain a healthy weight and reduce your risk of several chronic diseases.
Breakfast eaters are less likely to be overweight or obese, less likely to smoke, drink excessively, or eat junk food, and are more likely to exercise.
By starting the day in healthy way, you are more likely to spend the rest of the day nourishing yourself properly. So forget the coffee and biscuits at the office, and start your day with one of these tasty breakfasts instead…
- 50g oats
- 200ml milk (cow’s, almond, coconut, soy…)
- 1/2 courgette (grated)
- 1tsp cinnamon
- 1/2tsp stevia
- 1tbsp chopped pecans
- 1tbsp almond butter
- 1tbsp flaked almonds
- Place the oats and milk into a small saucepan and bring to the boil. Simmer for 4 minutes.
- Stir in the courgette, cinnamon , stevia, and pecans and cook for another 6-8 minutes.
- Pour the zoats into a bowl and top with almond butter and flaked almonds.
Smoked Salmon and Cream Cheese Bagel
Bagels are a great base to fill with tasty and nutritious ingredients. For a vegan alternative replace the salmon and cheese with avocado and tofu. Add a serving of green vegetables to boost your nutrient intake.
- 1 bagel (- choose a gluten-free variety if you are intolerant to gluten)
- 2tbsp low fat cream cheese
- 50-100g smoked salmon
- Green vegetables to serve (optional)
- Slice the bagel in half and toast or grill for 2-3 minutes. If you are serving with vegetables, fry them in a little oil or ghee.
- Spread each half of the bagel with 1tbsp cream cheese, top with the smoked salmon, and sandwich together.
These are a quick and healthy alternative to regular pancakes. You can make them with a whey or plant based protein and top with your favourite nut butters and fruit.
- 25g protein powder
- 1 egg
- 1tbsp cocoa powder
- 50-100ml milk (depending on consistency)
- 2tbsp nut butter
- Mix the protein powder, egg, cocoa powder, and milk together until it forms a thick, smooth liquid. You can also blend the ingredients for a slightly fluffier consistency.
- Heat a pan with a little oil, butter and ghee, and pour in half the pancake mixture. Cook for 3-4 minutes before flipping and cooking for another 2-3 minutes. Turn out of the pan and repeat with the remaining mixture.
- Top both pancakes with nut butter and serve with berries.
Greek Yogurt and Granola
This is a super quick breakfast that takes two minutes to make. Choose a good quality yogurt without any thickeners or additives, and a low sugar granola without palm oil.
- 150g-250g Greek yogurt
- 50-75g granola
If you haven’t got time to cook anything then this breakfast is quick to prepare and you can take it with you to eat when you get to work.
- 1 apple
- 4 oatcakes
- 2tbsp almond butter