If you belong to the group of people who would, in theory, like to have breakfast but never seem to find the time, here are a few tips on quick and easy breakfast options.

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Breakfast is not for everybody. While some people feel they have more energy, or make better food choices after a healthy breakfast, others may prefer to kick-start their day with a cup of strong coffee. Others still may be foregoing breakfast as part of an intermittent fasting regime. If you belong to the group of people who would, in theory, like to have breakfast but never seem to find the time, here are a few tips on quick and easy breakfast options.

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Sugary cereals and pastries may be the easiest options, but they are by no means the healthiest. In fact, you are probably better off not having any breakfast at all than indulging in “treats” of the sugar- or fat-loaded variety. Meats high in fat such as bacon or sausage are also best avoided.

A high-protein breakfast that is low in fat content has been shown to increase satiety and reduce impulses for unhealthy snacking. You can also use your first meal of the day to stock up on some fibre. While there are plenty of high-protein and/or high-fibre breakfast options available, the reality is that they will require some extra planning and time on your part. With as little as a weekly trip to the supermarket and ten or fifteen minutes in the morning, you should be able to have a healthy breakfast each and every day of the week.

High-protein options

1. Poached eggs with salmon or turkey slices.

Poached eggs take no time to cook and taste great when combined with either salmon or turkey. Serve on a bed of spinach for a healthy intake of dark leafy greens.

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2. Vegetable omelette

A healthy omelette is easier to whip up than one might think. All you need is two eggs and the vegetables of your choice. Why not save time in the morning by cutting up the vegetables the previous night while making your evening meal? Add some salmon or turkey as well if you would like more than just vegetables in your omelette. Try to avoid high-fat ingredients such as cheese or cream.

3. Scrambled eggs

Scrambled eggs are also a great high-protein option, and can be cooked in a variety of ways depending on your preference and available time.

Although quick and easy, eggs are by no means the only option when it comes to high-protein breakfast.

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4. Cottage cheese with salmon or nuts

Low in fat yet high in protein, cottage cheese is a healthy breakfast option which, combined with salmon and salad leaves can also be very tasty. Unsalted almonds or walnuts also work well as an alternative to salmon.

5. Protein shakes

As the name implies, protein shakes are an excellent source of protein and are also low in fat and calories. Contrary to popular belief, protein shakes will not automatically lead to bulk.

If you are skeptical about using protein power, you can make your protein shake yourself using egg-whites, as shown in this video:

High-fibre options

1. Oatmeal

Oats are an excellent source of fibre which can be made either with milk or, for those who prefer to limit their milk intake, with water. Milk alternatives, like unsweetened almond milk and unsweetened coconut milk can also be used. Before you buy any off-the-shelf milk alternatives, make sure you are happy with the ingredients.

For additional taste, why not add a little cinnamon to your oatmeal? Not only does cinnamon taste great, but it helps to lower bad cholesterol and blood sugar levels and is said to protect against cancer. To boost your fibre intake even more, you can add flaxseed or top your oatmeal with dried fruit, in moderation. Dried apricots, dates and plums are particularly high in fibre.

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2. High-fibre smoothies

There are countless recipes for wonderfully tasting, healthy, home-made smoothies. To increase the health benefits of your smoothies while limiting your calorie intake, opt for vegetable-based smoothies. Boost your nutrient intake by adding some power ingredients.

High-protein/ high-fibre combinations

For a combination of high protein and high fibre, you can add some unsweetened almonds or walnuts to your oatmeal. Another easy and quick option is yoghurt with fresh or dried fruit and nuts. Those who enjoy having their eggs with bread can explore whole-grain or wheat-free options.

Any carb-cycling advocates out there can alternate between high-protein and high-fibre options depending on the day of the week.

Related article:

Should I Skip Breakfast?