What is a nutritious breakfast?

A nutritious breakfast includes the necessary nutrients. What does it look like?

  • Proteins from unsweetened dairy (yoghurt, cream cheese, buttermilk) and unsaturated fat from nuts, seeds or lean meat (chicken, turkey, beef)
  • Whole grains from oatmeal, wholemeal bread, wholemeal porridge
  • Fruit and vegetables with the peel (this preserves all healthy fibres)
  • Enough liquid to hydrate the brain (water or tea)

Avoid products that are rich in sugar (breakfast cereal, sweetened dairy, chocolate spread, ready-to-eat bars, fruit and fruit juice) and fatty cheese or meat products.

Overnight oats
You prepare this dish the evening before. Take 40 grams of oatmeal, 80 ml Greek yoghurt and 160 ml milk. Add one tablespoon of seeds, a pinch of salt and some cinnamon. Then add one tablespoon of peanut butter and one tablespoon of cocoa and half a banana in small pieces. Mix this well and store in the fridge. You can start your day the right way the next morning.

Protein rich recipe with oat flakes and milk
Oatmeal is a wonderful source of energy: it’s sugar-free, rich in fibre and is a source of complex carbohydrates that provide lots of energy. Heat 40 grams of oat flakes with 250 ml milk or protein powder in the microwave or on the stove. Serve with slices of banana and a small handful of nuts.

Easy and nutritious
Take 150 ml yoghurt or cream cheese, sprinkle with three tablespoons of oatmeal with seeds and nuts. Put in pieces of banana, kiwi, strawberries or blueberries (choose your own fruit) and sit down while you eat it.

Hot and full of nutrients  
Cut a tomato and bell pepper into pieces the night before. Add two diced slices of ham or chicken breast. Pour a little olive oil into a frying pan. Stir fry the tomato, bell pepper and the meat for a few minutes. Add two eggs and stir everything until the eggs are cooked. Eat it with a wholemeal sandwich.

Sandwich with buttermilk
You may think that bread is out of the question, but this is definitely not true, especially if you don’t have an issue with gluten. A hearty wholegrain sandwich with some butter, hummus, lean meat, a slice of goat’s cheese and preferably some veggies (cherry tomato, slice of cucumber or a piece of bell pepper) is tasty with a piece of fruit and a cup of buttermilk or ordinary milk.

Have a smoothie anyway
A nutritious breakfast is best to chew on as this helps you to feel full. If you don’t want to chew in the morning, the following smoothie gives you the necessary energy. Put 150 gram spinach, 1 frozen banana, 15 gram sunflower seeds, 20 gram oat flakes and 150 ml yoghurt in a food processor. Mix well and your smoothie is ready! Use a spoon to eat. Avoid smoothies that only include fruit. They contain a lot of sugar and you easily drink three pieces of fruit without feeling satisfied.

How to organise a breakfast moment in the morning

“I don’t have any time” is the common excuse for skipping breakfast. Hopping directly from your bed into the car with a cup of coffee does of course save a lot of time. Yet it is the wrong approach! Only with a good breakfast can you start your day full of energy. These tips help you better organise your morning ritual:

  • A nutritious breakfast doesn’t have to be complicated: simple and nutritious can go hand in hand
  • Prepare your breakfast the evening before (see the ‘overnight oats’ recipe)
  • Prepare your sandwiches before going to bed
  • Pre-slice wholemeal bread
  • Freeze pre-cut fruit
  • Make a large jar of oatmeal, nuts and seeds to store
  • Make sure you have a good food processor
  • Set your alarm 20 minutes earlier and also go to bed 20 minutes earlier
  • Plan not to hit the snooze button anymore
  • Don’t start up your screen (mobile, laptop) until after breakfast
  • Set the table the evening before
  • Make arrangements with housemates about what time everyone goes to the table and divide the tasks