Energising brekkies!

It’s not a myth that breakfast really is the most important meal of the day. Having been asleep for anywhere between 6 and 10 hours, all of the body’s reactions have slowed down and energy flow has decreased. 

If nothing is eaten soon after waking, the body will stay in this slow energy-conserving state throughout the morning – the consequence being that energy levels will feel low and metabolism will be sluggish. But, if you decide to fuel your body with a nourishing combination of unrefined carbs and lean protein, your body will jump into action – the benefits being that you’ll feel energised and start burning calories. 

Here are our nutritionist’s top energising breakfasts to set you up for the day:

1. Poached eggs, spinach and rye toast

Eggs are one of the best way to start the day as they’re high in protein and nutrients such as vitamin D, selenium, vitamins B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain the fat soluble vitamins A, D, E and K. Eggs are also a complete source of protein – this means they contain all 8 amino acids that the body cannot produce itself and need to get from the diet.

Combined with a slow releasing carbohydrate like rye bread and some added fibre in the spinach, this meal should leave you feeling full and satisfied until lunchtime!


2. Porridge oats with chia seed, almond milk and cinnamon

Oats are one of the best slow-releasing carbohydrates. This means you’ll have sustained energy throughout the morning. In addition to this, they are a great source of fibre and contain beta-glucans which help to eliminate cholesterol from the body. Combining oats with chia seed and almond milk adds some extra protein and essential good fats, and cinnamon has been shown to help control blood sugar levels.


3. Avocado, grilled tomatoes and goat’s cheese on oatcakes

It’s a myth that avocadoes should be avoided if you’re trying to lose weight. Half an avocado contains just 160 calories and provides you with 10g of healthy monounsaturated fats – these fats have actually been shown to help regulate cholesterol and may help with weight control. Combined with some low calorie, anti-oxidant rich tomatoes and a little of flavoursome goat’s cheese is the perfect combination. If you’re avoiding too much wheat, oatcakes are a great alternative to toast in the morning.


Written by Ruth Tongue
(MSc Nutrition)