What kind of breakfast can set me up for a productive day?

In the hustle and bustle of managing work, family, and everything in between, finding the right breakfast to kickstart your day can be a game-changer. So, what are the steps to creating a nutritious and delicious breakfast that not only fuels your body but also sets the tone for a productive day?

1. Foundations that keep you full

Wholegrains provide a steady release of energy, keeping you fuelled and focused throughout the morning. Their high fibre content also promotes digestive health and helps keep you fuller for longer, curbing those mid-morning cravings!

Wholegrains are also packed with essential nutrients such as B vitamins, iron, and magnesium, contributing to overall well-being and cognitive function. Incorporating whole grains into your breakfast routine is not only a delicious way to start your day but also a smart choice for sustained energy, improved digestion, and long-term health!

So, what are some examples of wholegrains? Think quinoa, brown rice, oats, wholegrain breads, barley and buckwheat.

2. Protein for peak performance

Adequate intake of protein in your morning meal not only promotes satiety and aids in weight management but also plays a pivotal role in the repair and development of muscles, contributing to overall strength. Beyond its role in keeping you feeling fuller for longer, protein is essential for cell growth, repair, and function, playing a crucial part in supporting your immune system – which is very important for those with a busy, on-the-go lifestyle!

So what are some examples of protein? Think beef, chicken, eggs, milk, cheese, yoghurt, legumes and tofu.

3. Fats for a brain boost

Fuelling your morning with healthy fats is like giving your body a turbo boost for the day ahead by promoting sustained energy levels and enhancing cognitive function. Foods high in mono- and poly-unsaturated fats contribute to heart health and help keep cholesterol levels in check.

So what are some examples of healthy fats? Think avocado, fish, seafoods, nuts, seeds, olive oil and chia seeds.

4. Fruitful (or vegetable) beginnings

Packed with essential vitamins, minerals, and antioxidants, fruits and vegetables provide a natural energy boost to kickstart your day, while their high fibre content aids in digestion. The natural sugars found in fruits can help if you have a sweet tooth, while beneficial nutrients like vitamin C and potassium supports immune function and heart health. If fruit isn’t your thing, no worries! Vegetables also help with digestion and contain a number of beneficial nutrients that also add colour and flavour to your meals.5. Mindful hydration habits

Hydrating with water before guzzling your morning coffee is best. It helps to replenish fluids lost during the night and promotes digestion.


So, what are some healthy breakfast options packed with wholegrains, protein, healthy fats and fruit?

– Oatmeal, or other grain-based porridges, topped with fruit, yoghurt, nuts and seeds.

– Quinoa breakfast bowl, topped with avocado, eggs, cherry tomatoes and spinach.

– Brown rice, alongside a piece of salmon or barramundi and greens.

– Wholegrain toast. For a sweet option, top with banana and nut butter served alongside a protein shake. For a savoury option, serve alongside smoky baked beans and avocado.

– Wholegrain cereal or muesli, served with fruit, nuts/seeds and yoghurt.

– Wholegrain pancakes or waffles, topped with Greek yoghurt and berries.

– Wholegrain muffins. For a sweet option, go with banana, blueberry and serve warmed alongside yoghurt and nuts/seeds. For a savoury option, go with egg, spinach and cheese.

– Wholegrain breakfast wrap, with scrambled eggs, black beans, capsicum and salsa.

– Chia pudding, served with Greek yoghurt, nuts, seeds and fruit.

Preparation process:

Now, we know how precious your time is, so what are some ways you can streamline the breakfast preparation process? Purchase the ‘quick’ options where possible – think quick oat sachets, pre-cooked rice either in a packet or single serves.  This saves you added time needed to prepare these ingredients the morning of. Also consider meal prepping, either the night before or on a weekend. For example, prepare your overnight oats or chia pudding the night before or chop up ingredients and make a batch of muffins on the weekend, so you can grab and go when you need it.


Want more quick, easy breakfast ideas like this? You’ll find them in our dietitian and nutritionist-approved healthy recipe subscription. Join the waitlist for the Recipe Revolution now!

Dr Courtney Stewart (RNutr, FHEA)

BNutrSc, BBiomedSc(Hons), PhD
Director, NPR Consulting

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