Mornings are extremely busy, and it is easy to skip breakfast due to lack of time or to forget altogether. Whether you are working from home or heading to the office it may feel like you always run out of time and instead you opts for a coffee instead.
Breakfast is extremely important, it breaks your overnight fast, refuels your energy stores and kick starts your metabolism. It is also essential in optimal cognitive functioning to ensure you work efficiently and effectively throughout the workday.
The main issue people have in breakfast preparation is time and convenience, many succumbing to the takeaway pastry or a toasty on the way to work.
To help you out, we have put together a list to help you supercharge your morning with healthy energy sustaining breakfast options. Many of these recipes can be prepared the night before, others can be whipped up in minutes. We have also provided some tips on how to create a healthy breakfast routine.
Here is a list of quick and healthy breakfast inspo…
Avocado toast with cherry tomatoes
Avocado toast is an amazingly simple breakfast that can be made in the office kitchen or even at your desk. We suggest using wholemeal toast and if you are gluten-free you can substitute for gluten-free bread. Avocado toast is a crowd pleaser and you will never miss breakfast again with this recipe.
- Toast a large piece of gluten-free or wholemeal bread
- Mash ¼ of a medium-sized avocado and spread over the toasted bread
- Top with chopped cherry tomatoes
- Add some chilli flakes for heat (optional)
- Season with salt and pepper and a squeeze of lemon
A muesli bar are packed full of healthy ingredients. Ensure you select a muesli bar that only includes natural sugars and avoid bars that are full of added sugar. Muesli bars contain raw oats which means you won’t feel instantly hungry half an hour after eating it. Muesli bars are the perfect breakfast when running out the door. Pair with a piece of fruit like a banana to ensure you are satisfied all morning.
No recipe required for this breakfast snack, eat as is. We recommend the Brookfarm Toasted cranberry and macadamia bar; they are both wheat-free and dairy-free and includes over 16 natural ingredients including cranberry which adds some sweetness. These bars are perfect for on the go and we recommend leaving some in your desk drawer in case you need to refuel mid afternoon.
Protein balls are quick and easy to make ahead of time, and you can easily grab one to eat whilst commuting to work. They are extremely satisfying snacks, especially if you are a bit of sweet tooth in the morning. You can bulk prepare protein balls as they will last all week long.
The Minimalist Baker has an amazing protein ball recipe that is gluten-free, dairy-free, vegan, grain-free and low in sugar. Some of the ingredients you will need to make these balls include
- Nut butter
- Hemp seeds
- Chia seeds
- Protein powder
If you do not have time to make protein balls we recommend Health Lab Salted Caramel protein balls featured in our snack boxes. Chuck a couple in your baf on the way out the door and you are ready to conquer the day.
Nuts, berries & yogurt
A bowl of nuts, berries & yoghurt may look extremely extravagant, although takes minutes to prepare. If you are dairy-free we recommend using low-fat Greek yoghurt, although if you follow a dairy free diet we recommend swapping out Greek yoghurt for coconut yoghurt. You can prepare yoghurt and berries the night before and just add muesli in the morning. It is that simple!
- ½ cup of Brookfarm Brothers Blend Entertainer Mix featured in our snack boxes
- Add 1/3 cup of coconut yoghurt or low-fat Greek yoghurt
- Top with blueberries
Keep It Cleaner have a delicious smoothie they shared online here.
Below is our favourite smoothie recipe which is both dairy-free and packed full of yummy healthy ingredients. You can prepare these ingredients the night before and have them ready in your smoothie cup for the morning. You can take your smoothie with you on your morning commute in a reusable smoothie cup. Delicious!
Put the following into a blender and blend for your delicious breakfast smoothie
- ¼ cup of oats
- 1 ripe banana, for a thicker smoothie a frozen banana is delicious
- 1/3 cup of dairy-free milk e.g. almond milk or oat milk
- ½ cup of coconut yoghurt
- 1 teaspoon of honey
- ¼ cup of frozen raspberries and blueberries
Nut butter toast
Much like avocado toast, nut butter toast is a filling snack. If you don’t have a ripe avocado, nut butter toast is the perfect alternative topping. Remember to use wholemeal bread if possible, it will keep you fuller for longer. You can use whatever nut butter you have; we love to use either peanut butter or almond.
- 1 slice of toasted wholemeal bread, or use gluten-free
- ½ – 1 tablespoon of peanut butter or almond butter
- Top with chia seeds, banana, blueberries and/or honey (optional)
Creating a breakfast routine
- Set your alarm 10 minutes earlier than your usual wake-up time, this leave plenty of time to prepare breakfast
- If you commute to work, select a portable breakfast option to enjoy on the way to work
- If appropriate, leave some breakfast options at work for those times when you are running late
- Make a shopping list at the start of the week to ensure you have what you need ahead of time
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