Breakfast before an early start. What to eat when you leave home at 7am

The early start problem

Commuters on the M6 and M61, shift workers and parents on the school run often grab a pastry, a cereal bar or nothing at all. By 10am hunger arrives, and the vending machine wins. Skipping breakfast is not wrong in itself. What matters is whether it leads you to eat more later. If you are never hungry before 9am, a breakfast packed the night before and eaten at your desk works just as well as one at home.

The British Dietetic Association guide to a healthy breakfast suggests building the meal around wholegrains, a protein food and fruit or vegetables.

3 building blocks

• Protein. Eggs, Greek yoghurt, cottage cheese, milk or a slice of ham. Protein contributes to the maintenance of muscle mass and helps a meal feel more substantial.
• Slow carbs. Oats, wholemeal bread or a high fibre cereal without added sugar.
• Fruit or veg. Berries, a banana, grilled tomatoes or mushrooms. The NHS page on milk and dairy foods also has tips for choosing lower fat, unsweetened yoghurts.

4 breakfasts by timing

Out the door in 2 minutes

Overnight oats made the evening before. 40g of oats, milk, a spoon of yoghurt and a handful of frozen berries in a jar.

5 minutes at home

2 scrambled eggs on 1 slice of wholemeal toast, with tomatoes.

On the go

A pot of plain yoghurt, an apple and a small handful of unsalted nuts.

Weekend

Porridge with sliced banana and cinnamon, or a lighter cooked breakfast with poached eggs, grilled bacon medallions, beans and mushrooms. Grilling instead of frying keeps the familiar taste of a weekend fry-up with far less fat, and a spoon of beans adds fibre and a little extra protein.

What to keep an eye on

Granola, flavoured yoghurts and breakfast biscuits can carry as much sugar as a dessert. Fruit juice is also easy to overdo, so stick to 1 small glass with food. If your mornings are long and you still get hungry, our snack ideas cover mid-morning options, and our piece on protein needs shows how breakfast fits the daily total.

If you have diabetes or another condition that affects how you eat, follow the advice of your care team. This article does not replace advice from your GP or another health professional.

Breakfast is what we do

At Bamber Bridge Nutrition, breakfast is the heart of the club. Members come in from 6am on weekdays, eat together before work and leave set for the day. Book your free assessment and see how a morning there works.