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15 balanced breakfast ideas that will change your morning game

June 6, 2025

When it comes to breakfast you ideally aim for something quick, nutritious and filling, to fuel your morning. Very rightfully so… but it’s not easy to come up with great ideas, and breakfast can turn into a routine that sticks with the “quick” part, but lets go of the “nutritious” and the “filling” goal.

When this happens, you end up reaching for the cereals box, the instant porridge or two slices of toasts topped with jam. These kind of breakfasts are usually high in sugar, and they quickly elevate your blood glucose levels, resulting in cravings, hunger and low energy, not far into the morning.

Is breakfast the most important meal of the day?

“Breakfast is the most important meal of the day.”

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

These blasts from the past, might have solved some people’s issues during their history, but now, we are absolutely sure, that on thing that works for one person does not necessarily work for another.

How you process different food groups, and how to process them on an empty stomach depends on your individual metabolic type, your insulin sensitivity, and your activity level.

Which phase in your cycle you are, and what you are going to do next, will also influence what the best choice of breakfast is for you that day.

At times you might benefit most from a carbohydrate heavy breakfast, other days a high protein meal or no breakfast at all helps you through your day best.

To answer the question: It is in the morning when it’s the most important to decide whether you eat breakfast or not, and if you do, what you choose to eat.

It doesn’t have to be complicated

Knowing your metabolic type can be very helpful when it comes to food choices, and I’m here to help you to find that out. If you don’t want to do that, just be aware of how you feel throughout your morning and your day. This might be related to your choice of breakfast that day.

If you suspect the breakfast has a role in how you feel, keeping a food diary of your meals can be a great help to make some connections.

A balanced breakfast can save the day

Only the privileged can afford spending more than 10 minutes in the morning to prepare a health promoting, blood glucose balancing breakfast.

For the rest of us, the ideas below can come super handy. To set yourself up for a great day, each day, stick these ideas on the cupboard door for instant daily breakfast ideas.

I put together 15 nutritionally balanced morning meals in three categories: 5 oat based, 5 egg based ideas, and 5 that doesn’t contain either of those basic breakfast ingredients, and are still nutritionally balanced and will deliciously fuel your mornings.

Simple ingredients

5 -10 minutes preparation time

You will see that these are simple ideas which are based on your usual recipes, but were adjusted to make a balance meal. Rather than using many different ingredients they combine a few staples in different ways.

These ideas use ingredients that are on your usual shopping list:

oats

eggs

fruit and veggies

yogurt

Chia seeds and flavoured protein powder might be new to you – these are two of my favourite staples, because they are great sources of fibre, protein, vitamins and minerals and healthy fats.

If you would like the recipe cards for any of the meals below, click here to request (don’t forget to tell me which one you’d like):

Request a free recipe card

Oat based

Light and balanced: Vanilla and strawberry oatmeal with yogurt and chopped almonds

Next time you make porridge, add some vanilla flavoured protein powder and some yogurt for protein and a handful of chopped nuts for good fats.

Energy boost, high protein: Porridge with banana, chocolate protein powder and walnuts

Banana and walnuts give extra fibre, and omega 3s, but also give you some extra calories. Boost it more with a little nut butter if you like. Chocolate protein powder goes great with the flavours.

Quick and rich: balanced muesli bowl

For when you need your breakfast even quicker, a good quality muesli is a great option. Boot it with yogurt, fruit, nut butter or nuts for a balanced version.

Fibre and protein boosted: oat and almond pancakes with forest fruit and yogurt

Swap 1/3 of the flour with oats and 1/3 with ground almonds, add a banana instead of sugar, yogurt instead of milk and you have a more balanced version of your favourite morning treat. Defrosted forest fruit and yogurt is a tasty topping.

Grab’n’Go: overnight oats with chia, yogurt and fruit

Make it the previous night for the busiest mornings. Add chia to the yogurt and layer it with fruit and oats. Cinnamon and honey are great additions. Frozen fruit works well here, too. Make it in a screw top jar.

Egg based

Classic and balanced: boiled eggs and baked beans

Eggs and beans are actually a great combination. Just add in a wholemeal toast and a quick salad, maybe a slice of cheese or two for a classic breakfast meal.

You can boil a few eggs at the start of the week so you can just grab them from the fridge when you need them.

Lower carb: cheese omelette with rocket and tomatoes

If for any good reason you would like to opt for a lower carb breakfast, a cheese omelette, or scramble can be a good choice. Adjust your carbs with the amount of wholemeal toast you put on the side.

Veggie power: spinach, mushroom and red peppers omelette with avocado and tomatoes

This breakfast alone can be 3 of your 5-a-day. Avocados and your wholemeal toast are the key additions here. Replace mushroom and peppers with any other veggies you like.

On a more serious note: salsa and cheese one pan tortilla wrap

This is also a quick one, and very much liked by my clients. It’s hot, a little different and delicious. I have a video recipe on this one on facebook.

Grab’n’Go: scramble and rocket sandwich

Totally no trick, easy to go option. Spread some avocado on a slice of wholemeal bread, add one egg, scrambled or boiled, add some greens, cover with another slice and off you go. You can use pitta bread, too.

No oat, no egg

Morning treat: raspberry and dark chocolate chia yogurt

Chia is a big favourite in my kitchen. It’s packed with protein, fibre and omega3s, making it an excellent addition to your sweet breakfasts. You can make your chia yogurt in bigger batches ahead for a few days. Just add some berries and shaved or chipped dark chocolate on the top.

Energy boost: banana and peanut butter chia yogurt

Chia yogurt comes in as many versions as you like. The banana and peanut butter combo is a classic high energy one.

Peaceful mornings: taco beans, avocado and feta on toast

I recommend this for slower mornings because you probably want to sit with it. Canned taco beans work great, ready to eat in 3 minutes.

Veggie power: 5-beans, spinach and feta breakfast wrap

For lovers of messy meals. Beans are great source of nutrients for any meals, and different varieties provide a wider range of vitamins and minerals. With the nutrients in spinach and a wholemeal wrap or pitta, its a great way to start the day.

Grab’n’Go: Harissa hummus, cheese and tomato pitta

Plain hummus, harissa paste and the flavours are already bursting. Stick some cheddar and tomato, some greens maybe, and it makes a great option when you need to eat on the go.

Northumberland, UK

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