Favourite Five Breakfasts

I frequently get asked about what people 'should' eat for breakfast. The short answer is that each person is different and everyone has different goals and lifestyles. What works for me may not work for you, however, regardless of your goal, I believe that all children and adults should start their day with breakfast containing protein, carbohydrate and some fat. Most people don't eat enough protein in general, especially if weight loss or body recomposition is a goal and this is especially true at breakfast time when most commercial cereals are sugary and contain almost no protein. In my experience this means you'll be hungry again after an hour or so. The exact calorie amount and macronutrient ratio will depend on your individual situation, but I usually suggest a minimum 250 kcals for breakfast, ideally with 15-30 g of protein (for most adults) to fill you up and to avoid snacking inappropriately later. All of these ideas contain at least 15g of protein for an average adult portion.

All of these can be prepared in 5-10 minutes and children will love them too

Try these 'favourite 5' breakfasts and their variations to keep you feeling fuller for longer.

1). Sunflower seed, cranberry and raisin protein porridge

This porridge is what I eat mostly for breakfast. I use 2/3rds oats to 1/3rd buckwheat flakes and add raisins, dried cranberries, sunflower seeds and some vanilla protein powder. I use 'Naked whey' from TheProteinWorks as it is not too sweet and make up a tub full every month or so. The pumpkin seeds are a good source of zinc, magnesium, omega 3 fats and are a source of protein.

My children prefer a chia seed and date porridge which I make for them. My son sweetens it himself with a dash of honey. The chia seeds are a great source of omega 3 fats and protein so are great for energy.

2). Overnight oats with apple & yoghurt

A great summer alternative to porridge. Make them the night before and put them in the fridge. I make enough to serve 2 adults and use oats, one apple grated, a handful of raisins, 1/2 a scoop of vanilla protein powder and enough apple juice to cover the oats and allow the oats to absorb it. These are quite sweet so probably not for every day. I serve with 0% Total Greek yoghurt. You could use gluten free oats and swap some oats for buckwheat flakes.

3). Avocado on toast with poached eggs

I LOVE avocado on toast and eat it for breakfast, lunch or as a snack. Use half a ripe avocado and mash it then spread it like butter onto two slices of any toast you choose. Season with lemon juice and pepper then top with 2x poached eggs. You can add grilled tomatoes too or even indulge yourself with smoked salmon or bacon. Avocados are high in potassium, vitamin E and iron. Yes they are high in fat, but we do need fat in our diet and it is monosaturated fat which may actually help reduce 'bad' LDL cholesterol levels. Eggs are great sources of protein (containing all the essential amino acids), vitamin D and B vitamins.

4). Banana, blueberry & oat smoothie

You can adapt this epic smoothie as you require. I am not a massive advocate of smoothies (I generally like to eat rather than drink my food!) they do have their uses. As it contains a reasonable amount of carbs/sugar and is very filling I think it's an ideal quick pre-training breakfast rather than every day. You can easily blend standard porridge oats or buy powdered oats. I use 0% Total Greek yoghurt. Here's a link to the recipe on Instagram. You can add variety by using oat milk, cows milk or almond milk.

Another smoothie I like is a coconut, avocado and spinach. Made with desiccated coconut, half an avocado, milk and natural yoghurt.

5). Peanut butter on toast

My 6 year old likes to eat toast for breakfast and I would much rather he had peanut butter on it than jam or honey. Definitely not an everyday breakfast but another option when you're short of food or time. Use the no added sugar variety of peanut butter and you can also buy high protein versions in a variety of flavours.

Variety is key to avoid boredom and ensure adequate and varied intake of vitamins and minerals so don't just stick to one breakfast every single day. Adapt them to suit you and don't be afraid of experimenting!

Other ideas to try include an omlette, scrambled egg on toast or even when you have more time sweet potato hash cakes with poached eggs and oat and protein pancakes with blueberries.

Let me know what you think and how you get on. For more food ideas, follow me on Instagram: @PTEmmaArcher