4 quick, nourishing breakfasts for busy professionals

We get it – you're a busy professional with more pressing priorities than a hearty breakfast. You have a morning meeting, perhaps. Or a long commute ahead of you. Maybe you're feeling extra motivated and have an early gym class booked in – go you good thing

Whatever your reason for skipping breakfast, we're not here to judge or drone on about the importance of ‘starting the day right’. Instead, we've collected these quick 'n' healthy breakfast ideas to keep you fuelled on the go.

1) Healthy breakfast muffins

Packed full of veggies, these healthy, high-protein breakfast muffins can be refrigerated or frozen and quickly reheated in the morning.

The muffins are super versatile, so don't be afraid to get creative and throw your own ingredients in the mix. A bit of chorizo or bacon could take them to another level (if that's your style).

Time required

Prep: 15 minutes

Cook: 25 minutes

Ingredients

• 1 cup chopped baby spinach
• ¾ cup diced red capsicum
• ¾ cup diced green capsicum
• ¾ cup quartered cherry tomatoes
• 6 large eggs
• 4 large egg whites
• ¼ teaspoon salt
• ¼ teaspoon dried basil
• ¼ teaspoon dried oregano
• A pinch of ground pepper (or cayenne pepper for a spicy kick)
• ¼ cup crumbled feta

Method

1. Preheat your oven to 180 degrees (C).
2. Lightly coat a 12-cup muffin tin with nonstick spray.
3. Divide the spinach, capsicum and tomato among the cups.
4. Whisk the eggs, egg whites, salt, basil, oregano and pepper in a mixing bowl until well combined. Fill each muffin cup three-quarters of the way to the top with the egg mixture, then sprinkle feta over the top.
5. Bake for 24–28 minutes, or until the egg muffins are set. Let cool for a few minutes, then run a knife around the edges of each muffin to loosen it.
6. Remove from the pan and either enjoy immediately, or cool before refrigerating or freezing.

Tips

• If your muffins are soggy, you might be using vegetables with high water content. To avoid this, sauté the veggies before adding them.
• Reheating your muffins in an air fryer will eliminate any excess moisture you encounter when using a microwave.

2) Banana overnight oats

Breakfast doesn't come much simpler than overnight oats. Mix a week's worth of gooey goodness, separate it into jars, leave them in the fridge and pat yourself on the back each morning for being so organised. Look at you go.

Time required

5 minutes, plus overnight chilling.

Ingredients (serves 2)

• 2 bananas (peeled)
• 100g oats
• ¼ tsp ground cinnamon plus a pinch to serve
• 300ml milk of your choice
• 2 tbsp peanut or almond butter
• 2 tbsp flaked or chopped almonds

Method

1. Mash one banana in a bowl with a fork until smooth. Stir in the oats, cinnamon, milk and peanut butter. Mix well, then cover and chill overnight.
2. The next morning, stir the porridge, adding another splash of milk if the mixture is stiff. Divide between two bowls.
3. Slice the remaining banana and scatter this over the porridge, drizzle with more nut butter and sprinkle over the almonds and a pinch of cinnamon.

3) Hard-boiled egg and avocado bowl

With a good dose of protein and healthy fats, this egg and avocado bowl delivers a satisfying breakfast. It can made from scratch each morning or easily assembled from pre-prepared ingredients. It also works as a top-notch lunch option on those days when you're really pushed for time.

Craving carbs? Add a slice of sourdough toast to bulk up your breakfast and have you feeling fuller for longer.

Time required

5 minutes (assuming eggs are already boiled)

Ingredients (serves 1)

• 2 hard boiled eggs (quartered)
• ½ large avocado (chopped)
• 1 tbsp red onion (chopped)
• 1 tbsp red capsicum (chopped)
• Drizzle of white balsamic vinegar
• Drizzle of extra virgin olive oil
• Sea salt, to taste
• Cracked pepper, to taste

Method

1. Toss the eggs in a bowl alongside the avocado, onion and capsicum.
2. Add a drizzle of vinegar and olive oil and sprinkle some sea salt and ground pepper.

Tips

• Hard-boiled eggs keep for up to 7 days in the fridge, so boil them at the start of the week to save even more time.
• Squeeze lemon juice over your avocado to keep it from browning while refrigerated.

4) Smoky chickpeas on toast

After a fast feed on a budget? This Mediterranean breakfast – with protein, carbs and two of your five-a-day – ticks all the boxes. Ready in under 15 minutes, it'll have you tackling your to-do list like never before.

Time

Prep: 2 minutes

Cook: 10 minutes

Ingredients (serves 2)

• 1 tsp olive oil
• 1 small onion
• 2 tsp chipotle paste
• 250ml passata
• 400g can of chickpeas
• 2 tsp honey
• 2 tsp red wine vinegar
• 2–4 slices sourdough bread
• 2 eggs

Method

1. Heat olive oil in a pan, tip in the onion and cook until soft.
2. Add the chipotle paste, passata, chickpeas, honey and vinegar, then let bubble for 5 minutes.
3. Toast the bread while frying the eggs.
4. Serve eggs and chickpea mixture on the toast.

 

You know what else gets your day off to a cracking start? A session with one of our Personal Trainers. And if you're not a morning person? No worries. Our personal trainers are available throughout the day, so enjoy your healthy breakfast and book a session whenever works for you.