Five nutritionist-approved breakfasts

15th March 2021 | Kathleen Alleaume

Nutritionist Kathleen Alleaume shares her quick, convenient breakfast ideas to get you nourished, satisfied and on your way in the morning. Here, she’s broken down the anatomy of a balanced brekkie, so you can start your day right, even if you’ve slept in.

The first step to a nutritious, well-rounded breakfast involves quality carbs, such as wholegrain breads and cereals, rolled oats or high-fibre breakfast biscuits. These foods provide fuel for a morning energy boost and fibre to help support healthy digestion.

The second step is to combine your carbs with a serve of protein from quality sources like dairy, eggs, nuts and seeds or legumes. These foods help to promote satiety (feeling full and satisfied), ease blood sugar fluctuations and also contain other important nutrients like calcium, iron, B-group vitamins and heart-healthy fats.

The final step in your perfect brekkie is to add a variety of fruits or vegetables for added fibre and antioxidants to protect your body’s cells. To get you inspired, try these balanced breakfast suggestions below, which can work even when you’re in a rush.

Boiled eggs

A quick and easy way to get around 20 grams of protein at breakfast, if combined with wholegrain toast and avocado to keep your appetite in check. Boil your eggs the night before and store them in the fridge so you have two eggs ready to go at your fingertips.

Overnight oats

This is the ultimate busy-bee breakfast. Simply soak your oats the night before in a portable container and leave it in the fridge overnight. The next morning, top the oats with nuts, berries and natural yoghurt and you’re ready to go with a satisfying breakfast.

Uncle Tobys Breakfast Bakes

An ideal option for busy people who don’t have time to prepare or cook breakfast in the morning, Uncle Tobys Breakfast Bakes contain the same amount of wholegrain oats as a bowl of porridge (based on a 34g Original Quick Sachet). Pair it with a piece of fruit and a bottle of water for a healthy kick-start to a day on the fly.

Chia pudding

Soak two tablespoons of chia seeds with milk to create a thick pudding that you can lightly sweetened with honey. Prep the chia seeds in a container the night before to thicken, then add the pudding to fruit salad and/or yoghurt for a quick and balanced brekkie.

Savoury egg muffins

Make your frittata in a muffin pan instead of a frying pan and you’ll have grab-and-go eggs for days, filled with vegetables and cheese. Cook up a batch on the weekend, freeze then thaw the night before. Enjoy with a piece of fruit for a well-balanced choice.