Begin the day feeling satisfied and ready to smash through your daily exercise and morning meeting
Mastering the art of making a healthy, filling and easy breakfast is no easy task. After a night of questionable sleep, a few snoozed alarms and a subsequent rush out the door, preparing a satiating dish at daybreak can feel like one task too many.
However, it doesn’t have to be that way. Sure, you could down a mug of buttery coffee, hoping it’ll make you “bulletproof” – or begin the day feeling satisfied and ready to smash through your daily exercise and morning meeting. Below, we’ve shared ten easy recipes that promise to do exactly that and much more besides. Enjoy.
Halve a wholegrain English muffin and fill it with a grilled chicken burger patty, a grilled slice of tomato, a small handful of sautéed spinach and two fried eggs. (483kcal)
Make a three-egg omelette with 30g of grated cheddar and a large handful of sautéed baby spinach. Serve with half a smashed avocado on a thick slice of brown toast. (571kcal)
Step away from the “lite”. Studies have surprisingly linked full-fat dairy to a lower risk of obesity, reports the Harvard Medical School. Plus, cheddar contains 7.5g of protein per 30g.
Top a 350ml serving of 2% fat Greek yogurt with a sprinkle of each of the following: sliced strawberries, blueberries, raspberries, blackberries, unsalted pistachios and coconut flakes. (621kcal)
Anthocyanin-rich berries can improve fat burning and blood sugar balance in overweight men, according to a study in Nutrients.
Slather wholemeal toast with cream cheese, then top with smoked salmon, capers,
dill, sliced red onion and a squeeze of lemon. Eat with a pear for a fibre top-up. (551kcal)
Cook 45g of oats, then stir in two tablespoons of peanut butter and a scoop of chocolate whey powder. Top with half a sliced banana and a tablespoon each of raisins and chopped walnuts. (740kcal)
Apple and Vanilla Oats
Combine 45g of oats with a grated Braeburn apple, half a grated carrot, 25g of crushed pecans and a scoop of vegan vanilla protein. Add water and leave to set overnight. (497kcal)
Slice, dice, then fry up 110g of turkey, a pre-cooked potato, a quarter of a red onion, a small courgette and a handful of shredded Brussels sprouts in a glug of olive oil. Top with hot sauce. (640kcal)
Sprouts are a potent source of glucosinolates, which support cell repair and growth when you’re training. In short? Get muscles from Brussels.
Fry two diced tomatoes with half a red onion, a smashed garlic clove and some red chilli. Add two eggs and mix well. Stuff this all in one end of a wholemeal tortilla, along with a handful of chopped coriander, and wrap it up. (415kcal)
As well as fibre, wholegrains can be a surprising source of protein. A tortilla wrap contains 5.5g, which is as much as a small egg.
Using a pancake mix like the one from theproteinworks.com, cook your batter in a waffle iron and top with 200ml of yogurt, two sliced peaches and some unsalted pistachios, flaxseeds and torn mint. (629kcal)
Roast a 110g piece of cod and cover with salsa. Plate up with a diced roast potato, a quarter of an avocado and a hard-boiled egg. (579kcal)