You’ve probably heard that breakfast is the most important meal of the day — and that’s not entirely wrong.
A key principle is that breakfast should be protein-rich and low in added sugars in order to stabilise blood glucose levels and support neurotransmitter synthesis, particularly dopamine, which helps promote motivation and drive at the start of the day.
This applies whether breakfast is eaten at 5am, 7am, or 10am.
If you are not hungry in the morning and intermittent fasting suits you, that is absolutely fine. In that case, ensure that your first meal (lunch) is protein-rich.
Protein does not necessarily mean savoury. If the idea of eggs, fish, or cheese in the morning is unappealing, there are many sweet options available.
Breakfast can be a proper, balanced meal. The main limitation for most people is time in the morning, so preparing it in advance or doing some batch cooking can make a significant difference if mornings are busy.
Below some sweet or savoury breakfast ideas.
Protein-rich breakfast ideas – sweet options
- Cow’s milk or coconut yoghurt + hemp protein + banana + nuts/seeds and/or granola
- Buckwheat porridge with cinnamon + fruit + nut butter +/- protein powder
- Banana pancake(s)
- Coconut chia pudding with berries
- Tiramisu-style chia pudding
- “Bounty-style” chia pudding (coconut milk, shredded coconut, dark chocolate topping that sets) + other variations
- Sourdough bread + 1 tbsp white almond butter + 1 fruit
- Egg-based sweet preparations with fruit/vegetables: gluten-free clafoutis, banana bread, carrot cake, carrot-banana bread, “cheesecake”
- Smoothie bowl: blend banana + berries + 1–2 tbsp protein powder (rice, whey, or berry-flavoured), pour into a bowl and top with muesli/granola (optional added functional powders)
- Smoothie with protein source (hemp protein, rice protein, silken tofu, or whey): e.g. banana, cacao, frozen blueberries, protein powder
- Bagel with nut butter
- Coconut yoghurt + hemp protein + banana + pumpkin seeds + nuts + ground flaxseeds
- Yogurt (e.g. skyr or protein yoghurt) with muesli or granola (homemade or store-bought)
- Millet porridge with strawberry and matcha
- Energy bread slice + nut butter + banana
- Buckwheat bar
- Coconut yoghurt + matcha + banana + protein muesli
- Sweet omelette
- Toast with mashed date, tahini, sheep feta, pinch of cinnamon
- Yoghurt with berries, nettle powder, pollen, buckwheat flakes, tahini
- Hot chocolate with toast w/banana and nut butter
Protein-rich breakfast ideas – savoury options
- Savoury quinoa or millet porridge
- Buckwheat sourdough bread with avocado, nuts, cheese and/or eggs or other toppings
- Dosa
- Homemade protein bread or bagel with plant-based ham, cream cheese, and fruit
- Buckwheat blinis or bread with cream cheese, smoked trout or salmon, and dill
- Buckwheat galette with eggs (soft yolk for better digestion), sheep cheese, nitrite-free ham or plant-based ham, trout or other toppings + salad
- Scrambled eggs in various styles
- Savoury mini cakes (e.g. recipes as inspiration)
- Frittata (example here)
- Bagel with hummus (chickpea or edamame), salad, optional cheese and/or eggs
- Toast with mackerel dips
- Scrambled tofu on toast
- Buckwheat wrap with goat cheese, smoked trout, lemon juice and dill
- Toast with cream cheese + plant-based ham (or nitrite-free ham) + green salad
- Buckwheat waffle
- Pumpkin and feta patties
Enjoy!