One of the most common themes we see in clinic is clients skipping breakfast. Now we know the old ‘breakfast is the most important meal of the day’ mantra has been disproven, but breakfast can be incredibly beneficial to include. Some of the benefits of including breakfast are improving concentration during the morning, supporting more sustained energy levels across the day, and making better food choices later on in the day. The most common reason clients don’t eat breakfast? Time. So, here are 5 delicious breakfast ideas you can at least partially prepare the night before!
Overnight oats are a perfect option for the warmer months when you may not feel like porridge. They’re incredibly versatile and easy to prepare. Simply follow a basic formula for 1/3 cup rolled oats + 1 Tbsp chia seeds + ½ cup milk of choice + 2 Tbsp yoghurt. Then add in your mix ins such as grated apple or berries, cinnamon, vanilla, nuts or nut butter. Refrigerate in a container overnight and it’s ready to eat the next morning!
A younger cousin of overnight oats, overnight weetbix has become very popular in the last 12 months or so. Simply crush up two weetbix in a container or bowl and top with ½ cup milk of choice and 1-2 tsp maple syrup, allow 5 minutes or so for the milk to be absorbed. In a separate bowl mix 150g Greek yoghurt such as yopro and 15g flavoured protein powder, spread over the weetbix. Then just add your favourite toppings are refrigerate! Some delicious combinations are mango and macadamias or blueberry and walnut.
Smoothie ingredients can be placed in a blender the night before, then blended up in the morning – breakfast ready in 30 seconds! A great formula to follow is 1 cup milk of choice + 1 serve of fruit (e.g. 1 banana or 150g frozen berries or mango) + 1xscoop protein powder or ½ cup high protein yoghurt + 1 Tbsp nut butter or nuts/seeds + ¼ cup rolled oats.
Prefer a savoury breakfast? Put together a breakfast wrap the night before that you can toast in the morning. Start with a wholegrain wrap then add 1-2 boiled eggs, ¼ smashed avocado, baby spinach, tomato and 1 tbsp relish or condiment of choice.
Make up a big frittata and portion up for the working week! Frittata’s are also extremely versatile so you can make them your own. Start with your base of egg, milk and cheese. Then add some delicious fillings include cherry tomato, asparagus, mushroom, roast pumpkin, onion or roast capsicum. Don’t forget to add in some fresh or dried herbs for flavour! Enjoy cold or warm up in the microwave in the morning.
Wanting some more breakfast inspo? Check out our previous article on high protein breakfast ideas.
Written by Amanda Smith, Accredited Practising Dietitian