Three Must Eat Breakfast Foods

oats and fruit.jpg

Do you love your breakfast?  Or are you one of the 50% of adults who say they don’t have time for breakfast?  Do you need a bit of inspiration to start eating breakfast again?

You may not realise how important breakfast is if you’re trying to lose weight. Skipping breakfast means you’re much more likely to reach for the high sugar, high fat snacks when your energy plummets mid-morning. Breakfast is not the time to try and shave a few calories off what you’re eating.

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller, longer and uses up a bunch of calories to absorb and metabolise it. Getting a good dose of fibre will also help you feel fuller for longer. Luckily there are plenty of plant-based options you can try.

So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.

Breakfast Food #1: Porridge

Yes, porridge is a “quintessential” breakfast food that’s been around for 1000s of years. And for good reason!

A bowl of porridge oats is low in saturated fat but high in protein and fibre, in particular beta- glucan, which is strongly linked to improving cholesterol levels and your immune system. A serving of oats typically contain half of the suggested daily intake!

I am a massive fan of porridge. Not just because it tastes great but also as a healthy, easy and filling start to my day. Sometimes I come across someone who doesn’t like it and find out it’s because they’ve only eaten it plain. There are so many possibilities with toppings you are really only limited by your imagination.

Here are just a few ideas:

Seeds: see below!

Fresh fruit: banana, apple (goes really well with cinnamon), nectarine, plums

Stewed fruit

Dried fruit: dates, apricots, raisins, figs

Soya or coconut yogurt

Nuts: see below!

Defrosted frozen fruit such as berries


If you are gluten-free there are alternatives to standard oats. You can get gluten-free oats or use another ‘grain’, such as quinoa and buckwheat.

If you feel you want to sweeten it than a drop of maple syrup is very tasty.

If your reason for not eating breakfast is not having enough time why not give overnight oats or Bircher muesli a try? My Overnight Cinnamon Raisin Oats are very simple and easy to make.

You can even double up the quantity so you have nothing to do the following evening or morning!

You can find more recipes like this, plus meal plans and a shopping list in my FREE 5-day series: The Beginner’s Guide to Plant-Based. Sign up here and start feeling the benefits of healthy plant-based eating now.

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fibre.  Nuts and/or seeds are a great addition to your breakfast.

It’s good to get a wide variety as they all have different nutritional benefits. Try chia seeds, crushed linseeds, hulled hemp seeds, sunflower seeds and pumpkin seeds. With nuts it’s also a good idea to get a good mix of walnuts, almonds, hazelnuts and brazils.

It’s important to pick plain nuts and seeds, not ones that have been candied. Don’t be fooled either by things like granolas and cereals that tout their nutritional benefits because of the smallest dash of seeds.

If you want to add nut butters ensure they don’t have any extra salt, sugar or oil.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; to eat while you're commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie. This will help you stay fuller for longer and make your smoothie more of a meal

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. 

Breakfast Food #3: Veggies

Yes, you already know you really should get plant protein at every meal including breakfast; but this also applies to veggies.

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fibre, and water. You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast! 

And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can, there are no rules!

Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.

Here’s a delicious recipe for you to try (and customise) for your next breakfast:

Or you might like to try carrot cake porridge:

It really does taste like carrot cake, but there’s no added sugar or syrup and it’s a much lower fat way of getting that delicious carrot cake taste.  

Or you could go for homemade baked beans on toast or smashed avocado on toast. For more tasty recipe ideas, plus meal plans and a shopping list don’t forget to sign up for The Beginner’s Guide to Plant-Based.

What’s your favourite breakfast? Let me know in the comments below.