Morning Fuel: Expert-Approved Nutritious Breakfasts Options

From quick grab-and-go options to nourishing sit-down meals, discover how the right breakfast can revolutionise your energy, digestion, and overall wellness

Throughout my 20s, breakfast was rarely a priority. It was rushed, easily skipped, and never given the attention it deserved. It usually consisted of muesli, toast or a “meal replacement” powder smoothie, and ALWAYS left me feeling hungry, unsatisfied and snacky by 10am (sometimes earlier). I thought wanting to eat my lunch by mid-morning was normal, because, to be honest, most people I worked with were also doing the same! I realise now that although it may have felt normal as a group of under-fed humans, the issue wasn’t our quick metabolisms and relentless grumbling tummies, but the fact that our breakfasts were completely unsatisfying, unbalanced and lacking key nutrients on a daily basis. 

So why does breakfast matter so much? When you wake up, your body is ready and waiting for a balanced meal to fuel you, kickstart your metabolism for the day and feed your good gut bacteria. A balanced breakfast consisting of healthy fats, fibre and protein will help stabilise blood sugar which results in fewer crashes and cravings later in the day, a regulated nervous system and well well-functioning appetite. 

Balanced Breakfast Basics

To understand what makes a breakfast truly nutritious, we need to break down the components of a balanced meal. First off, you want to start with a source of protein for satiety, blood sugar balance and muscle repair. Typical breakfast protein sources are eggs, yoghurt and oats; however, my favourite high-protein breakfast is built around the humble poached chicken breast! (more on this later). Adding your fiber from high-quality carbs such as fruit, vegetables, and wholegrains provides a steady stream of energy to last you all morning, and healthy fats such as avocado, olive oil and grass-fed butter will contribute to hormone health, brain function and flavour profile of the meal. A bonus that I love to add to my breakfasts is a source of probiotics, to keep gut bacteria thriving; think yoghurt, kefir, sauerkraut or miso paste. 

Now, we also don’t want to forget about the humble micronutrient, either. I’m talking about your vitamins and minerals, which we need in much smaller amounts than macronutrients, but they still play a crucial role in your overall health, energy and general wellbeing. Three hero micronutrients are Magnesium, Zinc and Iron. Super important for metabolism, energy production and nervous system regulation, these little guys can be found in foods such as red meat, chicken, eggs, seafood (oysters for breakfast, anyone?) and nuts & seeds. 

Some common breakfast mistakes that I see happening all the time in my 1:1 work are: 

Relying on a solo coffee for the first half of the day as your main source of fuel, on an empty stomach, coffee can often contribute to inflammation in the gut. Your body naturally has a cortisol surge in the morning — it’s part of your circadian rhythm to help you wake up and feel alert. When you drink coffee first thing (before food), the caffeine amplifies this natural cortisol spike, pushing stress hormones even higher. This can make you feel jittery, anxious, or wired, and over time, it may contribute to hormone imbalances, blood sugar crashes, and poor stress resilience.
Carb heavy, protein-poor meals that cause sugar crashes and a blood sugar rollercoaster. As you’ve now learnt, you want to aim for a balance of carbs, protein and fat to fuel your morning, keep you satisfied for longer and level out your blood sugar.

Rushing through meals or eating on the go might feel manageable to your brain, but your gut experiences it very differently. Mindful eating begins with something simple: sitting down and minimising distractions. From a nervous system perspective, eating in a rush often keeps us in sympathetic mode (fight or flight). In this state, the body prioritises dealing with stress over digesting food—an ancient survival mechanism designed for real danger, like escaping a predator. For digestion to work at its best, we need to activate the parasympathetic nervous system (rest and digest). This is when the body feels safe, relaxed, and able to properly break down and absorb nutrients.

Busy-Morning Prep

The strategies I've tried myself and see work time and time again with clients to make sure they’re starting their busy weekdays with a nutrient-dense, satisfying meal:

• “Lazy Meal Prep” - my favourite meal prep method! You prepare elements of a dish and put them together when you’re ready to eat. For example, a chicken bowl with pre-roasted veggies, pre-poached chicken, lime & mayo drizzle dressing and some cooked rice (or toast). You can cook all of the elements in a batch of 2 or 3, and have 3 out of your 5 weekday breakfasts sorted just like that!
• “Big Batch” meal prep; baking a breakfast casserole or frittata and freezing in portions so they’re ready to take with you when you need something portable.
• “I Forgot to Prep Anything” prep! This one needs a tiny bit of organisation, but you’ll get the hang of it pretty quickly once it becomes a priority. Make eggs, oats and cottage cheese a staple in your weekly shop. For those mornings where you roll out of bed and realise you haven’t got anything prepared, you can quickly cook up a delicious & nutrient-dense porridge on the stove, add a cracked egg while it's cooking (I promise you can’t taste it) and top with cottage cheese & maple syrup or honey. 

The main goal here is to remember to prioritise a balanced meal of protein, carbs and fat, while still making meals that you enjoy and that taste good too! There's no use following someone else’s idea of sustainable habits or yummy recipes if they don’t resonate with you - so try different things out, experiment until something feels easy and routine for YOUR lifestyle. Changing habits can be hard, so start with a sustainable and realistic approach. Nobody’s perfect, and beating yourself up about it won’t help anyone!

Slow Mornings & Mindful Eating

On mindful, slow mornings, where you have more time up your sleeve and want to sit down as a family or a group of friends:

Spend some time thoughtfully planning out some slow brekkies. My favourites at the moment are ricotta, banana and spelt pancakes, or a classic “big breakfast” with eggs, bacon, toast, roast tomato, sauteed spinach and mushrooms.

Give yourself the time and space to really slow down. Mindful eating is so underrated in my opinion! Make the experience a whole sensory smorgasbord. Slowly chew your food, taking breaks between mouthfuls to savour the flavours and textures. Put away phones, iPads, kindles & turn off the TV. 

Enjoy the smells coming from the dining table as everything is being served up. Mindful eating is an excellent way to tune into your body’s hunger and full cues, so you’re not under- or over-eating. Your gut will love you, as will your entire nervous system!

Some signs your current breakfast isn’t working for you:

• You regularly feel hungry an hour or two after you’ve eaten breakfast
• You have energy crashes in the early afternoon, craving sugary sweets or feeling exhausted for no reason
• Feeling bloated, heavy or puffy after eating
• Feelings of irritability or hangry throughout the day.

If any of the above statements were a yes for you, it may be time to shake things up! Diving into the world of changing habits, gut health, and breakfast meal prep can sometimes feel daunting and overwhelming, so if you feel like you may need help in that department.. I’m here! 

In Summary

Key takeaways: a balanced breakfast with protein, fibre, healthy fats, and a mix of micronutrients can completely change the way you feel throughout the day. It fuels your energy, stabilises your blood sugar, supports your gut, and keeps your appetite (and mood!) steady. Whether it’s through “lazy meal prep”, mindful slow mornings, or quick last-minute options, it’s less about perfection and more about finding what’s realistic for you.

Start small: you don’t need to overhaul your mornings overnight. Begin with one simple swap, like adding a protein source to your current go-to meal, or setting aside 10 minutes to eat without screens. Over time, these small changes add up and start to feel second nature.

If you’re ready for more: every body and lifestyle is different, and sometimes a bit of personalised guidance can make the whole process easier and more effective. If you’re curious about what a more tailored approach to nutrition could look like for you, I’d love to support you.

My final piece of advice? Try one of the strategies from this article this week and notice how your body responds. And if you feel like you’d benefit from having some support and clarity around your nutrition and gut health, you can reach out. I'd be honoured to help you build habits that truly work for your life.