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Start the day with a bang

09-April-2018 13:08
in General
by Admin

Cheap, quick and nutritious…

Three key words which describe how you want your food to be when you’re starting out in the workplace. But how to do it?

Breakfast – the most important meal of the day?

Not for everybody, no – so don’t sweat if you can’t face the fridge at 7 in the morning. But if you’re the type of breakfast-skipper who then finds themselves heading for the vending machine at 10.30, then it’s important to get a decent breakfast inside you before you start your day, rather than fuelling on sugar-filled treats. Eating well helps your energy levels through the day and therefore your productivity and focus.

But what to eat?

Every meal should have the right balance of protein, carbohydrates and healthy fats. Breakfast cereals often contain hidden sugar and salt and with little fibre or protein they are unlikely to keep you satisfied until lunch. Similarly, white toast with jam will have your sugar levels crashing before you’ve even made it to the office.

If you’re an early riser and have the time, porridge is the king of breakfasts – add nuts or nut butter for protein and some fresh or frozen fruit for added yumminess. Eggs on wholegrain toast is a winning breakfast combo which can be prepared in less than five minutes. Similarly, avocado on toast is also a quick & nutritious dish – but on its own lacks that satisfying dollop of protein, so try adding a spoonful of pumpkin seeds or a poached egg (you could even soft boil one the night before to speed things up).

Want breakfast on the go? Try these super-fast breakfasts which you could even carry to the office with you.

Berry Smoothie

Just chuck all the following into a blender and blitz for 10-20 seconds. You can pretty much add anything to this – a handful of spinach or kale is a great way to get your greens in without noticing the taste!

  • Handful frozen berries
  • 2 big spoons of Greek yoghurt (full fat is tastiest, more satisfying and has more protein)
  • 300ml milk – non-dairy alternatives are great if that’s your preference but try to ensure it’s fortified.
  • Teaspoon of honey or almond butter to taste
  • Add protein powder if desired (I really like chocolate salted caramel from Form Nutrition – dairy free, too)

Overnight Oats

This is a great alternative to porridge – especially when the weather warms up. Just pop all the ingredients into a clean jar or plastic container the night before and simply tuck in with a spoon when you’re ready!

  • ½ cup of rolled oats
  • ½ cup of milk
  • ½ a mashed banana
  • 2tbsp nuts or seeds
  • Sweetener of choice, such as honey or maple syrup (which is delicious with pecan nuts)

Toppings to add before serving – frozen fruit, chia seeds, spices such as cinnamon, raspberry jam, Nutella or nut butter. For your protein fix, mix a scoop of protein powder in with your oats or add a dollop of Greek yoghurt before serving in the morning.


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