When mornings feel like a sprint, taking the time to eat a healthy breakfast can turn into an afterthought. However, starting your day with a nutritious meal doesn’t have to be complicated or time-consuming. With a little preparation and planning, it’s super easy to make a healthy breakfast that fuels you for the day ahead.

Here are some quick and healthy breakfast ideas that will fit into even the busiest of mornings.

Overnight oats with fresh fruit

Overnight oats are a fantastic option for a fast breakfast because you do all the prep the night before. Simply combine rolled oats with milk or a plant-based alternative, a pinch of cinnamon, and a bit of natural sweetener like honey or maple syrup. Top with fresh fruit – berries, banana slices, melon, stewed apple... Prepare it in the evening and by the next morning, you’ll have a creamy, flavourful breakfast ready and waiting for you.

Ingredients:

• ½ cup rolled oats
• 1 cup milk of your choice
• Fresh fruit (e.g. berries, banana, stewed apple)
• Optional: seeds, nuts, or a dollop of yoghurt on top

Instructions:
Mix oats and milk in a jar or container, add a sweetener and spices if you like, then cover and refrigerate overnight. In the morning, top with fruit and any extras.

Greek yoghurt bowl with nuts and honey

For a breakfast that’s packed with protein and feels indulgent, try a Greek yoghurt bowl. Start with a few scoops of plain Greek yoghurt, then add a drizzle of honey and a handful of nuts - like almonds or walnuts - for crunch. This is a great option if you want to add more protein into your diet, which helps keep you full and assists with muscle growth and recovery.

Ingredients:

• 1 cup Greek yoghurt
• 1-2 tablespoons honey
• A handful of nuts (e.g. almonds, walnuts)
• Optional: A sprinkle of cinnamon and/or seeds

Instructions:
Spoon yoghurt into a bowl, drizzle with honey, then add nuts and any other toppings of your choice. Serve immediately.

Premade smoothie packs for fast blending

Prepping smoothie packs in advance can make morning smoothies super quick and easy. On the weekend, pack individual portions of frozen fruit, any veges you want to add (like spinach or kale), and a scoop of protein powder into freezer bags. In the morning, just add milk or water to your blender with a smoothie pack, and you’re good to go. A great combination is banana, spinach, and berries with almond milk and a sprinkle of cinnamon.

Ingredients:

• 1 banana
• ½ cup frozen berries
• A handful of spinach
• 1 scoop protein powder
• 1 cup milk or water

Instructions:
Blend all ingredients until smooth. Drink as a smoothie or use as a base for a smoothie bowl. Pour into a travel mug if you’re on the go!

Avocado and egg on wholegrain toast

For a quick but filling breakfast, make avocado and egg on toast your go-to option. Mash half an avocado and spread it over wholegrain toast, then top with a boiled or poached egg. Add a sprinkle of salt, pepper, and a dash of chilli flakes for a touch of spice. This breakfast is packed with healthy fats, fibre, and protein.

Ingredients:

• 1 slice wholegrain toast
• ½ avocado, mashed
• 1 egg (boiled or poached)
• Salt, pepper, and chilli flakes

Instructions:
Spread avocado on the toast, top with the egg, and season to taste. Enjoy as a quick, satisfying meal.

Hot tip: If you don’t have the time to cook eggs in the morning, prep some boiled eggs in advance at the start of the week.

Nut butter and banana wrap

When you’re truly pressed for time, a nut butter and banana wrap is a delicious option. Spread almond or peanut butter on a wholegrain wrap, add a sliced banana, and roll it up. It’s simple, filling, and easy to eat on the go.

Ingredients:

• 1 wholegrain wrap
• 1-2 tablespoons almond or peanut butter
• 1 banana, sliced

Instructions:
Spread the nut butter evenly over the wrap, place the banana slices on top, and roll up tightly. If you’re squeezed for time, you could even just add the banana whole without slicing.

Chia pudding with berries and almonds

Chia pudding is a versatile and nutrient-dense breakfast that you can prepare the night before. It may sound fancy, but it’s very easy to make.

Simply combine chia seeds with milk and let it sit in the fridge overnight to thicken. By morning, you’ll have a delicious, pudding-like treat. Top with fresh berries and a sprinkle of almonds for added texture and a burst of flavour.

Ingredients:

• 3 tablespoons chia seeds
• 1 cup milk of choice
• Fresh berries (e.g., blueberries, raspberries)
• A handful of almonds or other nuts

Instructions:
Mix chia seeds and milk in a bowl or jar, cover, and refrigerate overnight. In the morning, stir, top with berries and almonds, and enjoy!

Note: Soaking overnight is preferred to mixing the chia seeds in just before you eat, as the seeds need time to absorb the liquid. If the seeds haven’t absorbed adequate amounts of liquid before they reach your gut after consuming them, they may cause digestive issues.

Easy egg muffins

Egg muffins are a great way to get a dose of protein and vegetables first thing in the morning. You can make a batch on the weekend and store them in the fridge or freezer for the week. They’re easy to customise with your favourite veges and cheese – a great way to use up what’s left in the fridge vege crisper drawer. Just reheat and enjoy!

Ingredients:

• 6 eggs
• ½ cup chopped spinach
• ½ cup capsicum, diced
• ¼ cup cheese (optional)
• Salt and pepper to taste

Instructions:
Preheat your oven to 180°C (350°F). Whisk the eggs in a bowl, add chopped veges, cheese, salt, and pepper. Pour into a muffin tin and bake for 15-20 minutes or until set. Store leftovers in the fridge and reheat as needed.

Hot tip: Get creative with additional ingredients like herbs, spices, jalapenos, and try different vege combos.

To sum up

Starting your day with a nutritious breakfast doesn’t have to take a lot of time. These quick and healthy ideas can be prepped in advance or put together in minutes, making it easy to fit a balanced meal into your routine. With a bit of creativity and a handful of ingredients, you can fuel your body, boost your energy, and kickstart your day with ease. So, go ahead and experiment with these options – your mornings just got a whole lot easier!

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