WE expect a lot from our breakfast – tasty, quick, on-the-go and cheap.
So it’s no wonder that “healthy” often drops off the list of non-negotiables.
But if you’re watching your weight – or trying to lose some – it all starts with “the most important meal of the day”.
Reema Pillai, dietitian at Dietitian Fit, tells Sun Health: “Starting with a balanced and nutritious meal in the morning sets you up for the day by satisfying hunger, managing satiety levels and keeping your energy stable throughout the morning.
“A good breakfast choice will have a source of protein and often a source of fibre and healthy fats.”
Here, Reema recommends five fast, healthy breakfasts with minimal prep and washing up that are suitable for home and work.
Overnight oats
Apple crumble, peanut butter and jam, carrot cake – overnight oats can be inspired by any of your favourite dessert flavours.
Reema says: “You can make a big batch to keep you going for the week.”
Oats are rich in beta-glucan fibre, which aids the release of GLP-1 – the hormone made synthetically for injections like Ozempic, Wegovy and Monjaro to supercharge weight loss. It signals to the brain that you’re full.
To make overnight oats, mix five tablespoons of oats with 200ml of milk and a couple of tablespoons of Greek yoghurt.
The oats should have enough liquid to soak up. Use toppings like nuts, seeds, and fresh or frozen fruit, which will defrost overnight.
Leave it overnight in the fridge (it becomes thicker), then enjoy it cold or warmed up the next day.
[bc_video account_id=”5067014667001″ application_id=”” aspect_ratio=”16:9″ autoplay=”” caption=”NHS healthy snack tips and ideas for kids” embed=”in-page” experience_id=”” height=”100%” language_detection=”” max_height=”360px” max_width=”640px” min_width=”0px” mute=”” padding_top=”56%” picture_in_picture=”” player_id=”default” playlist_id=”” playsinline=”” sizing=”responsive” video_id=”6360661271112″ video_ids=”” width=”640px”]Reema says: “My favourite combinations are peanut butter and chopped banana, shredded carrot with cinnamon and flaxseeds or grated apple or pear with pumpkin and chia seeds.”
Smoothie
A smoothie is perfect for when you have to dash out of the house.
Reema says: “Prep the ingredients the night before and keep them in the fridge. In the morning, blend the smoothie, transfer to a portable cup and enjoy it on your commute or at work.”
You can buy portable smoothie cups.
Portable blenders, such as Ninja Blast (£49, ao.com) or Nutribullet’s model (£32, Argos), let you blend once you get to your destination to avoid any separating on route.
Reema says: “Try frozen pineapple with kale, banana or spinach. Add yoghurt or protein powder, before mixing with water or milk.”
Egg muffin
Prefer savoury to sweet? Eggs – also high in protein and low in calories – will hit the spot.
Make egg muffins in minutes on a Sunday evening and you have breakfast sorted for days.
Reema says: “Make a large batch of an omelette mixture and then split these into muffin cases and bake. Mix in spinach, tomatoes and mushrooms for a fibre boost, plus a bit of cheese, herbs and spring onions for flavour.”
You could also add feta cheese, black olives or chilli flakes. Try six eggs for a batch of 12, use silicone muffin cases for ease of cleaning and bake for around 20 minutes at 180C.
“Then you can take some to work and eat cold or warm in the microwave,” says Reema.
Granola
Keep it simple with old-fashioned yoghurt, fruit and granola. But be wary that this can become a high-sugar breakfast.
Reema says: “Purchase a good quality, low-sugar whole grain granola and this can be a quick and easy choice.”
Try Eat Natural low sugar whole grain oats granola (£2.10 with a Nectar card) or Lizi’s low sugar granola nuts & seeds (£4, Tesco).
“Combine a few tablespoons of Greek yoghurt with a handful of granola and a couple of servings of fruit,” Reema says.
“Store in a container in the fridge overnight, or prep it in the morning.”
Greek yoghurt is high in protein (9g per 100g), and for some healthy fats, add a small handful of nuts.
Cottage cheese toast
An excellent source of protein, cottage cheese is having a “moment” among the viral TikTok chefs.
It is versatile, working with both sweet and savoury ingredients, and low in calories.
A 100g serving contains 11g of protein but only 160 calories.
Reema says: “If you are at home, a speedy breakfast would be a slice of good-quality wholemeal bread or sourdough, topped with an optional half avocado mashed and a few spoons of cottage cheese.
“Season well with lemon, black pepper and chilli flakes.
“If you fancy, top with a spoon of kimchi for a spicy kick and an extra dose of gut-friendly probiotic bacteria!”
