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Healthy breakfasts for busy mornings
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Healthy breakfasts for busy mornings

Roslynn Steenkamp, Registered Dietitian

In today’s fast-paced world, mornings often feel like a race against the clock. With packed schedules, endless to-do lists and the constant buzz of notifications, the idea of preparing a healthy breakfast seems unrealistic. At the same time, we know a good breakfast ensures we have energy to tackle our busy days. Whether it’s overnight breakfast prep or a smoothie on-the-go, there is always a way to fit in a healthy start!

It is common knowledge that breakfast is an important meal in the day. Skipping breakfast may negatively affect energy levels and overall health. The body requires energy from food to function optimally, whether it’s at school, work or on the sports field. Research has shown that skipping breakfast reduces the brain’s ability to process information, especially among students and older adults1,2. Skipping breakfast is also linked to a higher risk of lifestyle diseases such as high blood pressure and diabetes1. If you follow an active lifestyle, particularly if you enjoy endurance exercise, a good breakfast can help you meet your performance goals3. A good breakfast sets the tone for a healthy day of eating and doesn’t have to be a hassle to prepare! Here are 3 tips for preparing healthy breakfasts on the go:

First things first—you can’t make a great breakfast with an empty pantry! Planning your meals in advance will save both money and time, and help you prepare creative and exciting breakfasts every day.  Start by creating a shopping list and stocking up on breakfast-friendly staples. To save even more time, consider having your groceries delivered right to your door! Use the list below as a guide to make sure you’ve got all the essentials required to make a healthy breakfast.

  • Grains: Weet-Bix, Oats, High-fibre Maize, Wholegrain Bread/Wraps
  • Protein: Eggs, Milk, Yoghurt, Cheese
  • Fats: Nuts, Nut-Butters and Seeds
  • Fruits And Veggies: Bananas, Berries, Tomatoes, Baby Spinach
  • Flavours: Cinnamon, Nutmeg

Preparing your breakfasts in advance can make your mornings much smoother. One of the reasons you may be tempted to skip breakfast is the thought of eating the exact same thing every morning. But it doesn’t have to be that way! Keep things interesting by alternating between sweet and savoury options, and try adding variety with toppings like cinnamon, seeds, or fresh berries.

Here are some easy recipe ideas to get a head-start on breakfast:

  • Overnight Weet-Bix or Oats: Combine Weet-Bix or oats with milk or yoghurt in a resealable container, then add your favourite extras like chia seeds, fruit, or peanut butter. Leave overnight in the fridge and enjoy the next morning!
  • Smoothie packs: Pre-portion your favourite fruits, leafy greens, and high-fibre cereal into individual freezer bags. In the morning, just empty a pack into your blender, add your preferred liquid (like milk, water) and blend. Enjoy your smoothie at home or on-the-go!
  • Egg Muffins: Whisk together eggs with your choice of veggies and cheese, then pour the mixture into a muffin tray. Bake at 190°C for about 20 minutes until cooked. Once cooled, store them in the fridge and simply reheat in the morning for a quick, protein-rich breakfast!

Simple options like Weet-Bix or instant oats are great for busy mornings as they take just minutes to prepare and contain fibre and essential nutrients. If even that seems impossible; keep a few grab-and-go items on standby. Boiled eggs or a tub of yoghurt with granola are great portable options. You can also stash healthy snacks like dried fruit or nuts in your car or desk drawer for a quick energy boost when you're on the move.

Conclusion

Breakfast plays a vital role in fuelling your body and mind for the day ahead and affects your overall health. No matter how busy your mornings may be, a healthy breakfast is always within reach. A little planning and creativity can go a long way in making sure your body gets the fuel and nutrients it needs. Whether it’s prepping the night before or grabbing something quick and nutritious on your way out, there are many ways to make breakfast the easiest part of your day!

  1. Zhang, J.; Li, Y.; Yang, S.; Li, B.; Wang, D.; Liu, L; Wang. Clinical association of habitual breakfast skipping with cognitive decline and neurodegeneration among older adults, Journal of Neurorestoratology, Volume 13, Issue 2, 2025, 100173, ISSN 2324-2426, https://doi.org/10.1016/j.jnrt.2024.100173.(https://www.sciencedirect.com/science/article/pii/S2324242624000809)
  2. Pengpid S, Peltzer K. Skipping Breakfast and= Its Association with Health Risk Behaviour and Mental Health Among University Students in 28 Countries. Diabetes Metab Syndr Obes. 2020 Aug 18;13:2889-2897. doi: 10.2147/DMSO.S241670. PMID: 32884315; PMCID: PMC7443458
  3. Stratton, M.T.; Holden, S.L.; Davis, R.; Massengale, A.T. The Impact of Breakfast Consumption or Omission on Exercise Performance and Adaptations: A Narrative Review. Nutrients2025, 17, 300. https://doi.org/10.3390/nu17020300