5 Nutritionists Share Their Go-To Breakfast Ideas

Research shows a healthy breakfast not only sets you up for a more positive and productive day, but it can also improve digestion, metabolism and heart health. For a bit of fresh inspiration, we asked five nutritionists to share their go-to breakfasts.
By Tor West /

Jane Mostowfi

Nutritional therapist

Think Seasonally

“Every week, I make a batch of overnight oats, mixing jumbo oats, chia seeds, ground flaxseeds, maca powder and cinnamon with Plenish almond milk. In the morning, I serve this with seasonal fruit – this could be apple compote, dried coconut or fresh berries. My favourite combination is carrot cake overnight oats, which I make with grated carrot and ground ginger. This is full of fibre to optimise gut health and will keep blood sugar levels steady.” 

Prioritise Colour

“A vegetable omelette is a great opportunity to get nutrients into your breakfast. On the weekend, our go-to family brunch is a large omelette to share filled with spring onions, garlic, mixed peppers and slow-cooked cherry tomatoes, topped with toasted walnuts, feta and served with flatbreads. It’s so important to include a range of different coloured vegetables in your diet to aid gut diversity, which underpins overall health.”

Incorporate Protein Powder

“Protein powder isn’t just for smoothies. Try stirring a couple of scoops through your usual pancake batter to keep you fuller for longer. For a high-protein pancake, try mixing mashed banana with eggs, flaxseed, vanilla protein powder and cinnamon. Top with coconut yoghurt, fresh fruit and a drizzle of maple syrup.”

Try A Coffee Alternative

“If a milky latte is your go-to, consider brewing saffron golden milk, which is great if you’re feeling stressed or rundown. Gently warm almond milk in a saucepan and add a teaspoon of turmeric powder, ground cinnamon and ginger, four strands of saffron, a pinch of black pepper and some raw honey to taste. When it comes to coffee, try Exhale, an ethical, sustainable brand that offers fantastic, nutrient-rich coffee. If you’re in a rush, The Turmeric Co’s raw turmeric shots can provide an anti-inflammatory boost.”

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Rhian Stephenson

Nutritionist, naturopath & founder of Artah

Swap White Bread For A Seeded Version

“Swapping white carbs for seeded, wholegrain varieties is one of the simplest changes you can make for your health. Starting the day with a couple of slices of gluten-free, seeded bread topped with avocado and tomato, or salmon and cucumber, will keep you full for hours. Eating something savoury is better for blood sugar, which is far more sensitive in the morning after we have fasted during the night. Eating something too sweet for breakfast can cause a huge spike and affect energy, mood and hunger for the rest of the day.”

Experiment With Greens

“In the warmer months, a smoothie is a great way to pack in nutrition, and the more greens you can include, the better. Don’t be afraid to think outside the box when it comes to making a smoothie – greens like spinach and kale along with ginger, avocado and lemon is a refreshing, nutrient-rich blend, especially when topped with nuts and seeds.”

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Rohini Bajekal

Nutritionist & author of Living PCOS Free

Swap Eggs For Tofu

“Tofu has around three-and-a-half times less saturated fat than eggs, while being an excellent source of protein, iron and calcium. Tofu is also rich in isoflavones, compounds with oestrogen-like effects that are beneficial for PCOS and fertility. Tofu scramble is a great alternative to scrambled eggs – serve on wholegrain sourdough with a slice of avocado. Tempeh is also a good option – I rate Tiba Tempeh.”

Try A Matcha Latte

“A high-grade Japanese green tea powder, matcha is a nutritional powerhouse. It’s an incredible source of antioxidants and research shows it can support healthy arteries, improve satiety and help with weight management. If you find coffee gives you the jitters, matcha is worth trying, as it contains an amino acid called L-theanine which can help you feel more balanced.”

Be Creative With Oats

“Oats are a great, heart-healthy staple. Old-fashioned pinhead oats (also referred to as jumbo oats) are nutritionally superior to rolled oats. If you have time, consider making overnight oats, which contain more resistant starch than porridge to keep blood sugar levels steady. You can’t go wrong with a bowl of porridge in the morning, and if you keep the base the same, switch up the toppings. Add raspberries for antioxidants, spices such as cinnamon to help blood glucose control, omega 3-rich ground flaxseeds and soya milk for added protein. Remember, the more plants you can add, the better. Studies show people who consume more than 30 different types of plant foods a week have a healthier and more diverse gut microbiome than people consuming fewer than ten different plant types.”

Don’t Be Afraid Of Fruit

“It’s a common misconception that fruit is high in sugar and should be avoided. In fact, the opposite is true – studies show a low fruit intake is the third-leading dietary risk globally for premature death. Whole fruit (as opposed to fruit blended in a smoothie or fruit juice) is packed with fibre, vitamins, minerals, water, antioxidants and other protective phytonutrients. Frozen fruit is just as nutritious, too. If you’re looking to mix things up, try an acai bowl made with frozen acai berries, topped with fresh fruit, low-sugar granola and a tablespoon of hemp seeds for a boost of omega-3 fats.”

Visit RohiniBajekal.com

Kim Pearson


Freeze Fruit For Smoothies

“On the weekend, I love treating myself to an acai bowl from Acai Girls, but you can make a similar version at home – the secret lies in freezing your fruit for a creamier texture. For a low-sugar berry smoothie, blend 80g of frozen mixed berries with two frozen cauliflower florets (half a medium courgette also works), half a frozen avocado, a scoop of Sun Warrior vegan berry protein and unsweetened almond milk. If you prefer to eat breakfast from a bowl rather than drink it, you can make this a little thicker and serve it as a smoothie bowl topped with Keto Hana granola.”

Batch Cook

“If you want to get organised and prep breakfast ahead of time, there are plenty of options that aren’t overnight oats. Egg muffins and frittata are simple options that can be adapted depending on the vegetables you have in your fridge.”

Add Collagen To Coffee

“If you’re hooked on coffee with creamer, swap the creamer for Vital Proteins Vanilla Collagen Creamer, a more nutritious option that also contains an impressive amount of collagen.”

Visit Kim-Pearson.com

Yasmin Alexander

Nutritional therapist

Stock Up On Healthy Cereal

“Breakfast cereals are notoriously full of sugar. Troo granola is a great low-sugar alternative. Its granola is gently sweetened with chicory root syrup, which is also a great source of fibre for a healthy gut, and is free from dried fruit, gluten and dairy. The range also contains porridge mixes – try the Happy porridge with omega-3 rich flaxseed and cinnamon for something different.”

Time Your Caffeine Intake

“You can’t go wrong with a matcha latte in terms of nutrients and slow-release caffeine but try to consume caffeine 30 minutes after your breakfast as it can block iron absorption if consumed together.”

Visit NutritionByYasmin.com

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