Breakfast has a reputation as the most important meal of the day, although science qualifies that claim: what is fundamental is the overall quality of your diet over the twenty-four hours. Even so, a well-planned breakfast can give you steady energy, help you concentrate and avoid unhealthy snacking in mid-morning. And if you are not hungry when you get up, that is fine: you can adapt it to your rhythm.

What a good breakfast should contain

A balanced breakfast combines several food groups. Quality carbohydrates, such as whole grains or fruit, provide energy; proteins, present in eggs, dairy, pulses or nuts, promote satiety; and healthy fats, such as olive oil, avocado or walnuts, complete the whole. If you add fruit or vegetables, you add fibre and vitamins.

Quick ideas for rushed days

  • Wholegrain toast with avocado, a drizzle of olive oil and a boiled egg
  • Natural yoghurt with chopped fruit, nuts and a handful of oats
  • Smoothie of banana, milk or plant drink, spinach and a spoonful of natural peanut butter
  • Wholegrain bread with grated tomato, olive oil and ham or turkey
  • Seasonal fruit with a handful of almonds and a glass of milk

Options you prepare the night before

Spending ten minutes at night completely changes the morning. Overnight oats are made by mixing rolled oats with milk or plant drink, yoghurt and chia seeds, and leaving them to rest in the fridge. In the morning, you only need to add fresh fruit. You can also have wholegrain toast ready, boil eggs for several days or prepare an undressed fruit salad.

Breakfasts for those with more time

At weekends, you can treat yourself to oat and banana pancakes, a vegetable omelette, scrambled eggs with spinach or a bowl of porridge with apple and cinnamon. Cooking calmly is a way to enjoy food and company, which also counts for wellbeing.

How much sugar is in industrial breakfasts

Many breakfast cereals, biscuits, pastries and packaged juices contain high amounts of added sugar and little fibre, so they cause glucose spikes followed by dips that bring hunger soon after. Read labels: sugar often appears under different names, such as syrup, dextrose or glucose syrup. Choose whole fruit, which keeps its fibre, rather than juice.

If you are not hungry in the morning

You do not have to eat anything as soon as you get up. If you do not feel like it, you can start with a glass of water or an infusion and have something light a little later. What matters is to listen to your hunger and fullness signals and to avoid replacing a meal with ultra-processed products. If you have diabetes or follow a medical or nutritional plan, follow your professional’s guidance.

Dairy-free, gluten-free or plant-based breakfasts

Plant drinks fortified with calcium, soya yoghurt, toast with hummus, certified gluten-free oat pancakes or scrambled tofu are alternatives for those who do not have dairy, follow a vegetarian diet or have intolerances. Always check labels for added sugars and allergens.

How to organise yourself for the whole week

On Sunday, choose a moment to decide three or four breakfasts and make a small shop with the ingredients. Leave the foods you want to eat in view in the kitchen and keep those you prefer to limit somewhere less accessible. If you prepare several portions of oats, pancakes or oat muffins, you can freeze them and thaw them as needed.

Hydration on waking

After several hours without drinking, start the day with water. Coffee or tea can accompany breakfast, and are best taken without too much sugar. If they upset you on an empty stomach, have them with some food.

What to do about coffee and juices

Coffee can be part of a healthy breakfast if taken in moderation, generally up to three or four cups a day in healthy adults, and without excessive sugar. Juices, even natural ones, concentrate free sugars and provide less satiety than whole fruit, so it is better to keep them for occasional use and in small portions. A whole orange gives you fibre and fills you up more than a glass of juice.

Breakfast with the family and with children

Children benefit from a complete breakfast before school. Offer them whole fruit, dairy or alternatives, wholegrain bread and egg, and limit sugary cereals. Having breakfast together, without screens, is also an opportunity to encourage habits and share a few calm minutes before the day begins. Involving them in choosing and preparing increases their interest in trying new foods.

A good start, without complications

There is no universal perfect breakfast: the best one is the one that agrees with you, you like, fits your routine and keeps you energised until the next meal. Try combinations, note the ones you like most and build your own repertoire.

This article is for information only and does not replace the advice of a healthcare professional. If you have concerns about your health, consult your doctor.