The best nutritious breakfasts to fuel your working day

Forget grabbing that butter-loaded croissant at the train station, or the sugar-filled cereal bar as you run out the door. What is a good way to make use of your no-commute time? A filling, delicious and nutrient-rich breakfast. Here are some top nutritious breakfast ideas to keep you full and fuelled for more energy, alertness, and longer-term health.

What is wrong with our breakfast?

More than 85% of us in the UK eat cereal first thing, indeed as a daily staple in many households, it is often synonymous with breakfast.

But is it the best thing to be fuelling our bodies with in the morning? What could we be switching or adding to this meal that could make a real difference to how we feel, to our energy levels, and our alertness?

The problem with some breakfast cereals is that they contain added sugars and preservatives, and can be considered ultra-processed foods, which have received press due to the negative health effects. However studies have shown not all ultra-processed breads and cereals carry the same risks.

A glass of fruit juice can be beneficial as it contains micronutrients and anti-oxidants from the fruit. Government guidelines state a 150ml glass counts towards one of our five a day. However, we should be focusing on whole-fruit sources where possible, which provide more fibre and satiety. Fruit juice can give you half the recommended daily sugar intake in one 200 ml glass.

We need to focus more on what our breakfast might not be giving us by way of nutrients. “Only one in ten of us is getting the fibre we need each day. Fibre is key for feeding our good gut bacteria, among many other benefits,” says performance and weightloss coach, Vanessa Sturman. “Fibre helps to keep us fuller for longer and reduce cravings… Add a few nuts and seeds, pile on some berries and other fruit, and make the breakfast that much more nutritious.”

While we may look to increase our protein intake at breakfast, we also need to be careful about the quality of protein we consume. "The problem with cooked breakfasts is that they can become very high in saturated fat and cholesterol," notes Vanessa. "Bacon and sausages are processed red meats. They are classified as type 1 carcinogens by the World Health Organisation and raise our risk of heart disease… Plant-based alternatives are a healthier option."

There are plenty of exciting and tasty alternatives to a typical breakfast, and if starting your morning without your daily bowl of cereal feels wrong, then remember not all cereals are made equal says Vanessa. "For example, use the high fibre, wholegrain cereals, and and add nuts, seeds and fruit. Online and in health food shops you’ll find versions of cereals with no added sugar. There are also ways you can adapt your breakfast to boost the nutritional value."

"You can make very small switches… Add a few nuts and seeds, pile on some berries and make the breakfast that much more nutritious.”

Vanessa Sturman

What makes a top breakfast before work?

"You can make very small switches; it doesn’t have to be instagrammable food in order to make a real difference to your health," Vanessa says.

You needn't restrict your breakfast ideas to cereal and toast. Think about it as a complete meal advises Vanessa, who suggests you ask : "Have I got a really good source of complex carbs? Have I got a source of healthy protein, healthy fats and a load of fruit or veg?"

While some people try to avoid bread, it works well as a base and can provide wholegrains and fibre. "It is what you put on the bread," says Vanessa. "Replace butter with avocado or peanut butter. Add sprouted beans, homemade baked beans. Try tofu scramble instead of eggs for added fibre and protein."

Opting for a breakfast with a base of oats is excellent for gut health, energy levels and disease prevention. Vanessa says you can still incorporate your favourite cereal here. "What people love about cereal, is the crunchiness to it. So with your oats and fruit, you could sprinkle some wholegrain, high-fibre crunchy cereal, and you’re getting a bit more fibre."

Nutritious breakfast ideas