4 healthy breakfast ideas for busy professionals

Back in my Ozzie barista days, I used to wake up at 4:45 am just so I could have breakfast before my shift. Anyone else would have savoured that extra 15 minutes of sleep... but to me, breakfast was my priority.

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Whether you're looking to boost your energy, increase your focus or calm your cravings, here are four protein-rich breakfast ideas, you can make the night before.


1. Chia pudding (serves 1)

This is a great breakfast to take to work or eat on your commute. No mess made - it'll take you two minutes to shake everything up in a jar!

Ingredients:

  • 2 cups coconut or almond milk
  • 6 tablespoons chia seeds
  • 1⁄4 teaspoon cinnamon
  • 1⁄8 teaspoon sea salt
  • toppings e.g. kefir yoghurt, blueberries, chopped nuts, coconut flakes

Method:

1. In a lidded jar, combine the milk, chia seeds, cinnamon and salt.
2. Put on the lid and shake to combine.
3. Chill overnight.
4. Serve with desired toppings in the morning.


 2. Overnight oats (serves 1)

Another easy breakfast that only takes a couple of minutes to prepare the night before. This is a base recipe, so add whatever toppings and flavours you like!

Ingredients:

  • 240g milk
  • 80g organic oats
  • 1 tbsp maple syrup (optional)
  • 2 tbsps ground flaxseed
  • 1/4 tsp Celtic sea salt
  • 1 tsp vanilla extract
  • Toppings e.g kefir yoghurt, blueberries, seeds, nuts

Method:

1. Mix all ingredients in a jar/container.
2. Chill overnight.
3. Add desired toppings in the morning.


3. Oaty breakfast bake (serves 2)

This is a great breakfast to prep ahead of time as it makes enough for two mornings! You can choose to warm the bake up in the morning or have it cold. I love to prep the mixture the night before and bake fresh in the morning, while I get ready.

Ingredients:

  • 50g fruit (e.g. banana or berries). Add 50g more fruit for extra sweetness.
  • 65g organic oats
  • 50g nut or seed butter (e.g. almond)
  • 30g extra virgin olive oil
  • 120g milk (e.g. whole or almond)
  • 1 tsp cinnamon
  • 1 tsp baking powder
  • 2 eggs (or 2 chia eggs)
  • 70g almond meal or ground pumpkin seeds
  • 2 tbsp maple syrup (optional)
  • toppings: e.g. kefir yoghurt

Method:

1. Blend all ingredients together.
2. Pour into a small loaf tin or dish.
3. Bake in oven or air fryer at 180C for 20-25 mins.
4. Allow to cool and cut in half
5. Refrigerate overnight.
6. Serve by itself or with yoghurt.


4. Egg and bacon cups (serves 1)

The easiest breakfast of them all! Feel free to increase the amounts and make a bigger batch to last you a few days. These are also a great healthy protein-rich snack to take to work.

Ingredients:

  • 2 free-range eggs
  • 2 rashers nitrite-free bacon (I use Finnebrogue Naked bacon)

Method:

1. Grease a muffin tray or 2 silicone muffin cups.
2. Curl bacon into muffin cups and crack an egg into each cup.
3. Bake in the air fryer/oven for 10-15 minutes or until cooked.
4. Serve hot or eat cold.


 Tips for making your breakfast quick and easy

Think of something that is a priority to you - you find a way to do it don’t you? If making time for breakfast is new to you, spend a few minutes making notes on how you can make this change easier. I'll get you started with some ideas below.

  • Go to bed/wake up 15-20 minutes earlier, so you have time to make a hot breakfast in the morning.
  • Ask your partner if they can make double the amount of their breakfast in the morning. Can they poach or boil two extra eggs so there's some for you?
  • Set aside five minutes in the evening to prep one of the breakfast ideas from above. Prep your chia pudding while dinner is cooking. Bake your oaty breakfast bake while you load the dishwasher.
  • Base your breakfast around a protein-rich food - this is the simplest way to get inspired. Examples of this are meat, eggs, dairy, nuts, seeds, legumes and pulses. Pick one and see what else you have in the fridge, that will complement it.
  • Make extra food at dinner and eat the leftovers for breakfast. Whoever said breakfast is only for milk, cereal and bread was so wrong. You might prefer a light breakfast, but if you want to eat leftover steak and veggies, then go ahead!
  • Cook eggs the night before. If you fancy poached eggs but don't have time, prepare them the night before and reheat them in the morning.
  • Pick one breakfast you like eating and stick to it. Often decision paralysis can consume our time and we may decide to go without. I love to get creative and have a different breakfast every day, but this can be overwhelming to some.
  • Always keep your pantry and fridge stocked with potential breakfast opportunities. Having a protein-rich backup, when you run out of your usual breakfast, is essential. Keep a few tins of sardines, a box of eggs, a pot of yoghurt or a packet of chicken sausages on hand.

It's easy to let breakfast fall to the bottom of the list. With a bit of thought you can make it part of your routine and unlock the energy-boosting benefits that come with it. 
If you struggle to implement change in your diet and want further support, I’d love to hear from you. Visit my profile and get in touch to learn more about my services.

Happy breakfasting!

The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team.

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Leek, Staffordshire, ST13
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Written by Tori Collins, dipCNM mBANT
Leek, Staffordshire, ST13

Tori Collins is a BANT Registered Nutritional Therapist who understands that nutrition and wellness is too confusing these days. She believes that health and wellness should be simple, easy and enjoyable. From digestion to sports nutrition, Tori supports people who are looking to get to the root cause of their symptoms and regain their confidence.

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