A good breakfast doesn’t need to be complicated. Combining a few food groups keeps you going until lunch.
Good to know first
- A balanced breakfast combines a wholegrain or starchy food, some protein and fruit or vegetables.
- Porridge, wholegrain toast and plain yoghurt are quick, versatile bases.
- Watch out for sugar in cereals, flavoured yoghurts and breakfast bars.
- Preparing the night before makes healthy choices easier on busy days.
Breakfast is a chance to start the day with fibre, protein and fruit. These ideas take minutes and can be mixed and matched.
The building blocks
| Part | Examples |
|---|---|
| Wholegrain or starchy base | Porridge oats, wholegrain toast, wholegrain cereal |
| Protein | Eggs, plain yoghurt, milk, nut butter, beans |
| Fruit or vegetables | Berries, banana, tomatoes, mushrooms, spinach |
Quick ideas
- Porridge made with milk or water, topped with berries and a few nuts.
- Wholegrain toast with scrambled egg and grilled tomatoes.
- Plain yoghurt with chopped fruit and a sprinkle of oats or seeds.
- Overnight oats soaked in milk or yoghurt, ready to eat in the morning.
- Beans on wholemeal toast, choosing reduced-salt and reduced-sugar beans.
Easy swap
Prepare overnight oats or chop fruit the evening before. Having breakfast ready makes it easier to skip the sugary options on busy mornings.
Cutting sugar at breakfast
Many breakfast foods contain more free sugars than people expect. Choose plain versions and add fruit for sweetness, and check labels on cereals and yoghurts.
Good to remember
If you have diabetes or another condition that affects your diet, a GP or registered dietitian can help you plan suitable breakfasts.
Making it a routine
Rotate two or three breakfasts you enjoy so it’s easy without being boring. For more on building balanced meals, see our guides to the Eatwell Guide and fibre.
Your food questions
Is it bad to skip breakfast?
It depends on the person. What matters most is your overall diet across the day.
Are breakfast bars a good option?
Some are high in sugar. Check the label, or choose fruit and a handful of nuts instead.
Is fruit juice a good breakfast drink?
A small glass of 150ml counts as one of your 5 A Day, but it contains free sugars, so whole fruit is a better everyday choice.
This article is general information about healthy eating, not medical advice. If you have a health condition, are pregnant, have or have had an eating disorder, or follow a special diet, speak to your GP or a registered dietitian before making changes. Figures follow NHS guidance for the UK.