During the week-day morning hustle, you might just find yourself
picking up a piece of toast
As you rush through the front door, grabbing a pastry during your morning journey or skipping breakfast entirely, remember that transforming how you start your day isn’t as difficult as it seems. To provide some inspiration, we sought insights from several leading health enthusiasts across the nation who shared their preferred breakfast options—each packed with essential nutrients and many of which can even be prepared ahead of time the previous evening.
Dr Hazel Wallace: My favorite is banana bread baked oats.
Dr. Wallace (@thefoodmedic), who is both a physician and a registered associate nutritionist, founded The Food Medic—a subscription service providing access to specialized articles, recipes, and workout programs. Additionally, she has authored three bestselling books, one of which includes
The Female Factor
.
My morning meal changes based on the day of the week and my present health and fitness objectives (for instance, if I’m aiming for).
training for a marathon
Currently, work has been pretty hectic, so I’m focusing on preparing breakfasts in advance to make sure I get some healthy food in. Right now, my favorites include overnight oats or baked oatmeal dishes like banana bread baked oats.
I opted for these choices as they’re simple to prepare and can be easily cooked in batches. Additionally, both offer well-balanced meals that keep me full until lunch. The oats supply complex carbohydrates for sustained energy along with ample fiber.
Greek yogurt
And/Or protein powder for an added protein kick, along with chia seeds and nut butter for healthier fats.
I usually stick with the same meal from Monday to Thursday just for convenience, and then I allow myself more flexibility on Fridays through Sundays. Every week, I make an effort to switch up the fruits, seeds, and nut butters in my morning meals for variety. During weekends, things change—sometimes it’s pastries like pain aux raisins which is my favorite—or else I might go for smoked salmon and eggs served on sourdough.
Dr Rupy Aujla: My choice would be mashed chickpeas, scrambled eggs, and fermented foods.
Dr Aujla (@doctors_kitchen), who works as an NHS physician, established The Doctor’s Kitchen. This platform includes his blog, podcast, and three bestselling books, one of which is included here.
Cooks
.
I enjoy getting some exercise in the mornings followed by a substantial breakfast to kickstart my day. Often, these meals consist of leftover dishes from the previous evening. These meals draw inspiration from various cuisines including Japanese, Korean, Indian, Chinese, and Latin South American flavors, with many of them featuring savory options suitable for breakfast. It’s important to delve into how other nations approach their morning meal.
An instance would be bread topped with mashed chickpeas, pickled radish and cabbage, along with scrambled eggs seasoned with za’atar — a Middle Eastern spice blend.
“For your breakfast, do you prefer to
include high-fibre foods
, you’re looking for variety and those beneficial compounds called polyphenols (found abundantly in fruits and veggies). Typically, we think of breakfast as something sweet, but the healthiest morning meals aren’t always so sugary.”
Manisha Morgan: I always opt for a smoothie made with berries, beetroot, and spinach.
Morgan (@manisha_your_nutritionist), a certified nutritionist and personal trainer, specializes in assisting women through menopause.
“My favorite breakfast is a protein-rich, easy-on-the-stomach smoothie prepared with aصند
scoop of protein powder
a Medjool date, chia seeds, nutritional yeast, spinach, beetroot, blueberries, strawberries, turmeric, and black pepper.
It stands out for multiple reasons. First, protein contributes to satiety and satisfaction, curbing hunger pangs and avoiding excessive food intake later. Second, a well-balanced mix of nutrients maintains consistent energy through the morning, assisting with stable blood glucose levels. Lastly, including components beneficial for gut health promotes digestion and aids in better nutrient uptake.
overall gut health
This includes eight out of the 30 various plant-based foods suggested for weekly consumption.
Furthermore, smoothies are handy, fast, and can be customized to match your flavor preferences and dietary requirements.
Rhiannon Lambert: Oats with carrot cake flavor
Lambert (@rhitrition), a nutritionist, established the London-based nutrition clinic called Rhitrition. She also hosts the Food For Thought podcast and has written five bestselling books, including
The Science of Nutrition
.
Having a nutritious breakfast is crucial for me. Given my roles as both a mom and a certified nutritionist, I strongly support varying our meals instead of sticking to the usual morning routine. My kids enjoy an array of options like scrambled eggs, oatmeal topped with various fruits and nuts, along with bagels and chia seed pudding. On hectic mornings when time is short, I rely on several nutrient-enhanced cereal brands.
But one recipe that I adore and could enjoy daily is my take on the popular one-pot oat breakfast cakes. This incredibly easy meal consists of a mix of oats and bananas, plant-based milk, plus a natural sweetener like honey or maple syrup and some baking powder for leavening. You have the freedom to customize this dish with your preferred flavors and additions. Personally, I’m partial to versions resembling carrot cake oats and banana-walnut cake oats.
Either choice will energize your morning with a good amount of carbs. Combining nutritious fats like nuts with oats and bananas can help regulate the absorption of sugars into your bloodstream. This moderation prevents sudden jumps in blood glucose levels and keeps you satiated for extended periods. Additionally, these dishes are rich in fiber and support your goal of consuming at least 30 varieties of fruits or veggies each week, which greatly benefits digestive well-being.
Regrettably, oats have been receiving considerable negative press lately. This is largely due to the use of glyphosate, an herbicide frequently applied during oat cultivation, which makes some people think that oats might be harmful. Nevertheless, the amounts detected in UK-grown oats shouldn’t endanger your well-being. If you prefer to steer clear of glyphosate entirely, choose organic oats.
Dr Federica Amati: I really enjoy eating eggs, beans, and tomatoes.
Dr Amati (@dr.fede.amati), a registered nutritionist working with the personalized nutrition firm Zoe, also serves as a nutrition lecturer at Imperial College London and has authored several pieces.
Everyone Needs to Be Aware of This
.
I have breakfast based on how hungry I am each day, which can vary quite a bit. Some of my go-to favorites involve making a dish with beans, tomatoes, and eggs. Typically, I’ll put some beans or chickpeas into a pan along with extra-virgin olive oil, garlic, spring onions, and cherry tomatoes. After mixing those together, I add two eggs and mix in some seeds before covering the pan until everything’s done but the yolk remains nice and runny.
I’m also fond of having a breakfast bowl with natural yogurt, kefir, frozen berries, almond butter, and a mix of nuts and seeds, which my kids usually end up consuming the majority of.
I vary my choices based on the season — chilly mornings demand hearty breakfasts like steaming porridge prepared with steel-cut oats or dishes featuring eggs and beans, whereas during hotter periods, I opt for refreshing fruits and yogurt.
Breakfast tends to be the meal where I exert the most control, so my goal is to make it highly nutritious and packed with plenty of plant-based foods. Consuming a fibre-rich and nutrient-packed breakfast helps maintain satiety and energy levels throughout the day, which is crucial during extremely hectic schedules.
Emma Bardwell: My go-to has been a continuous loop of yogurt, berries, and seeds.
Emma Bardwell (@emma.bardwell) is a certified nutritionist who operates her own clinic, specializing in this field.
perimenopause and menopause
She has likewise written
The Perimenopause Solution
.
I tend to stick to eating roughly 150 grams of Greek yogurt every day, combined with psyllium husks, chia seeds, and unsweetened soy milk. To finish it off, I usually put some berries and mixed seeds on top. I introduce variety and maintain interest by changing the type of fruit I include—such as blackberries, raspberries, blueberries, black currants, or strawberries—and incorporating various toppings such as nut butter, ground flaxseeds, spices like cinnamon, cardamom, or nutmeg, along with nuts like walnuts, cashews, or almonds.
It offers approximately 30 grams of
protein that’s essential for making me feel satiated
, managing food cravings and maintaining high energy levels. Since I am perimenopausal and eager to retain as much muscle mass as possible, along with weightlifting to develop new muscles, ensuring an adequate intake of protein in my diet is essential.
The psyllium, nuts, and seeds offer a substantial amount of fiber (22 grams in the breakfast I’ve pictured), aiding in cholesterol management, smooth digestion, and nourishing my gut bacteria.
Spices enhance the flavor of every dish, and the nut butter adds some healthy fats. I usually opt for soy milk because it’s rich in protein, has a great taste, and contains phytoestrogens that may help manage perimenopausal symptoms such as hot flashes. Above all, it makes everything incredibly tasty.
I likely prepare some version of this dish on most weekdays. It’s incredibly fast and simple, plus you can make it ahead of time and keep it in the refrigerator. Its portability is beneficial too when I’m traveling for my job.
I find myself with extra free time during weekends, which makes me more inclined to prepare something like a frittata or a wrap. Lately, my favorite choice has been scrambled eggs combined with avocado and black beans. Breakfast is truly my favorite meal; it’s the highlight of the day for me. Increasingly, studies suggest that consuming most of your daily calories earlier can be beneficial.
Recommended
Why consuming a traditional French breakfast could spoil your temperament, complexion, and allure.
Read more
Enjoy The Telegraph’s fantastic selection of Puzzles – getting smarter daily has never been more fun. Sharpen your mind and enhance your spirits with PlusWord, the Petite Crossword, the challenging Killer Sudoku, and even the traditional Cryptic Crossword.
