We’ve all heard breakfast cliches like “it’s the most important meal” or “the morning meal sets up the success of your day”, but very few of us actually live by them.
It’s all too easy just to opt for something quick and easy, especially for those who work nine-to-five. But whatever your circumstances, a balanced breakfast is important.
Here, Built for Athletes takes a look at five healthy morning meals.
Porridge With Banana & Blueberries
Oats are a great base for a well-balanced, filling breakfast. One 50g portion offers 33g of carbohydrate and 8g of protein. And they’re packed with loads of vitamins like magnesium, copper, iron and zinc. Mix porridge with one chopped banana and a handful of blueberries for a tasty, hearty breakfast.
Scrambled Egg & Avocado On Wholemeal Toast
If you want a protein spike delivered with a mix of good fats and carbohydrate, look no further. Eggs have tons of claimed health benefits, including a reduction in risk of heart disease. They combine deliciously with these two other wholesome ingredients.
Although this might sound like a lot of effort, it’s actually incredibly easy once you find the ingredients you want. Most cereals are packed full of sugar, so muesli is a great alternative. We suggest finding a recipe you like the sound of (there’s tons around online – they usually consist of oats, grains, nuts and berries) and experiment.
Eating leafy greens has been shown to optimise brain function, improve gut health and make you live longer. So breakfast is a great opportunity to get them into your diet. Try blending a handful of spinach, some berries of your choice, a dollop of Greek yoghurt and 250ml of orange juice.
Pancakes can be a healthy breakfast if you don’t pile heaps of sugary toppings on. With the batter (flour, egg and milk) being made up of simple, unprocessed ingredients, what feels like a cheat can become a well-balanced meal. Try topping a stack of pancakes with berries or a simple homemade compote.