Feedback from our clients has told us that lots of people struggle with breakfast. For many body types it's essential to eat something within an hour of waking up. This may mean overcoming a longstanding habit of skipping breakfast. Breakfast is such as important meal to kick start your metabolism and reduce the hormone cortisol, which breaks down muscle and has the effect of slowing metabolism.
To help we've put together a list of breakfast ideas to try and inspire you to get back into the habit of enjoying that first meal of the day!
You're aiming for good protein, a little bit of carbohydrate and some good fats.
Bread - choose rye or seeded breads, such as pumpernickel. If you have wholewheat bread look for stoneground options. Avoid processed white bread.
Cereals, granola & mueslis - these can be a good breakfast option, but it's important to consider the added sugar. Homemade granola is best as ready made versions can be very high in sugar. Choose a muesli without too much dried fruit, extra nuts are better!
Milk & alternatives - milk can be a good source of added protein, but isn't suitable for everyone. Almond or soya milk and coconut water are good options to consider. Coconut water is hydrating and a good source of potassium.
Yoghurts - for the best protein source choose full fat traditional Greek yoghurt and avoid 'Greek style' yoghurts as they are usually full of added sugar.
Cereals & Toast
Porridge oats with crushed nuts, protein powder & a handful of blueberries
Homemade granola with full fat Greek yoghurt & a handful of berries
Muesli with coconut water
Overnight oats recipe
Peanut butter on toast (choose a peanut butter without added sugar. There are lots of nut butters around, including almond, cashew and mixed nuts)
Cold meats and rye bread (a continental style breakfast)
Smoked salmon on lightly toasted rye bread
Different Ways with Eggs
Eggs on toast (poached, scrambled or fried!)
Omelette with your choice of fillings (such as ham, mushrooms, peppers, spinach etc.)
Avocado & bacon on toast with poached eggs
Avocado, smoked salmon & poached eggs
Scrambled eggs & smoked salmon with some wilted spinach
Soft boiled eggs with asparagus soldiers
Sliced hard boiled eggs on toast (good if time is tight, you can pre-boil eggs and keep them in the fridge for up to 5 days)
Spinach, poached mackerel & poached eggs
Something a little bit different
Minute steak with mushrooms & cherry tomatoes
Kedgeree (a traditional breakfast dish introduced to Britain in Victorian times)
Pancakes with Greek yoghurt and berries
Remember, that although we have conventional ideas about what types of food are best for breakfast, you can actually eat whatever you like. So if you fancy some leftovers from dinner the night before, go for it! The main thing when choosing what food to eat is to consider your nutrition goals and macros, it doesn't matter whether you achieve those from a conventional breakfast or from some leftover chicken and pasta!