Breakfast doesn’t have to mean a sugary cereal or nothing at all. A few minutes of prep — often the night before — gives you something filling that keeps you going until lunch.
What keeps you full
Breakfasts with some protein (eggs, yoghurt, milk, nuts, seeds) and some fibre (oats, wholegrain bread, fruit) tend to keep you fuller for longer than ones made mostly of sugar.
1. Overnight oats
In a jar, mix 50g porridge oats, 150ml milk (any kind), 2 tbsp natural or Greek yoghurt and a pinch of cinnamon. Leave in the fridge overnight. In the morning, top with berries, sliced banana, nut butter or seeds. Make three jars at once and you’ve sorted half the week.
2. Five-minute eggs
- Scrambled on wholegrain toast with spinach wilted in the same pan.
- Microwave mug eggs: beat two eggs with a splash of milk in a mug and microwave in 30-second bursts, stirring each time, until set.
- Boiled eggs cooked in a batch at the start of the week — see our eggs guide for timings.
3. Yoghurt bowls
Greek yoghurt topped with fruit, a handful of oats or granola, and seeds or chopped nuts. Add a little honey if you like it sweeter.
4. Smoothies that fill you up
Blend a banana, a handful of frozen berries, a spoon of oats, a spoon of nut butter and milk or yoghurt. Freeze ready-made smoothie bags with everything except the milk, and it takes a minute.
5. Make-ahead breakfast burritos
Fill tortillas with scrambled eggs, black beans, grated cheese and salsa. Wrap each one tightly in foil and freeze. Reheat from frozen in the oven or microwave (without the foil) until piping hot in the middle.
6. Savoury porridge
Cook oats in stock or water, then top with a fried egg, spring onions, soy sauce and chilli oil. It sounds unusual, but it’s warming, quick and very filling.
Make mornings easier
- Prep the night before: oats soaking, smoothie bag ready, bowl and spoon out.
- Keep two or three go-to breakfasts and rotate them — fewer decisions at 7am.
Want breakfasts planned around your diet? CulinaryFlow’s Meal Planner builds a full week, breakfasts included, and adds everything to one shopping list.