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This information is for learning purposes only. It is not a replacement for medical advice, diagnosis, or treatment. Always check with a qualified healthcare provider about any health concerns.

Breakfast ideas for better nutrition

Breakfast Matters

Breakfast helps keep your energy steady in the morning. It feeds your gut, supports digestion, boosts immunity, and can help mood and focus. A good breakfast also makes it easier to make healthy choices later in the day.

Principles of a healthy breakfast

Eat a mix of protein, healthy fat, and fibre. Protein can come from eggs, yogurt, tempeh, or nut butters. Healthy fats come from avocado, seeds, nuts, or coconut. Fiber comes from fruits, vegetables, oats, and whole grains. These foods will help you maintain your blood sugar and therefore energy stable throughout the rest of your day.

Include prebiotic and probiotic foods. Prebiotics feed your gut bacteria and include oats, bananas, flax, garlic, and onions. Probiotics contain live bacteria and include kefir, yogurt, sauerkraut, and miso. Click here for a full list of pre- and probiotics

Avoid refined sugar and highly processed foods. For instance, skip sugary cereals, pastries, and sweet drinks. Use fruit or a small amount of honey to sweeten if needed. Did you know that breakfast cereals usually contain a high amount of salt?

Drink water or herbal tea to start digestion first thing in the morning. How I like to start the day is with a glass of hot water with lemon juice. This helps to support the detoxification system of the body and start with more energy.

Also, don’t eat on the go to support digestion and maximise nutrient absorption. A good rule of thumb is to have at least 10min pause after finishing a meal before you continue with your daily activities.

Quick and easy ideas

Overnight oats

Rolled oats soaked in milk or plant milk

Add chia seeds, flaxseeds, berries, and a spoon of yogurt

Green smoothie

Spinach or kale, banana, frozen berries

Add protein from pea protein, Greek yogurt, or silken tofu

Add healthy fat from avocado or nut butter

Savoury egg bowl

Scrambled eggs or tofu scramble

Add sautéed greens, mushrooms, and seeds

Yogurt

Unsweetened yogurt or kefir

Layer with fruit, nuts, seeds, and a little honey

Grain-free pancakes

Made with almond or oat flour

Serve with nut butter and fruit

Breakfast salad

Mixed greens, roasted sweet potato, avocado, boiled egg

Add olive oil, tahini, and/or lemon for dressing.

Fermented toast

Sourdough or sprouted grain bread

Top with avocado, tomatoes, sauerkraut, or nut butter

Buckwheat porridge

Buckwheat cooked in oat/soy/almond milk

Add bananas and cinnamon mid-cooking

Top with cacao powder, tahini, and pecan nuts

Key points

First thing in the morning, drink a glass of hot water with lemon juice for hydration.

Include protein, fibre, and healthy fat in your breakfast for stable energy.

Include prebiotic and probiotic foods for your gut.

Limit processed sugar/refined carbohydrates to keep energy and mood stable.

Marco Caspani

Last update 02/10/2025

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