Healthy breakfast

Filling breakfasts that won’t pile on the pounds

07 Feb 2023


Get breakfast right and you’ll set yourself up for a day of healthy eating. Avoid sugary cereals and opt for nutritious options that will fill you up without piling on the pounds.

Your Healthy Breakfast Checklist:

  • 30g protein
  •  A small amount of healthy fats
  • Complex carbohydrates
  • Low sugar
  • Vitamins and fibre from natural sources
  • Water

Warming Oatbran Protein Bowl

Swap your usual cereal for a bowl of oats, or go one better and use oatbran to pack your diet with fibre, healthy carbs, and essential fats. The additional protein will keep you full for hours.


* Available at Holland & Barrett


Step 1
Cook the oatbran in the microwave or on the hob with your water, milk, or milk alternative.

Step 2
Just before it is cooked, add your berries and stir.

Step 3
Then add the egg whites and stir continually whilst cooking for 30 seconds.

Step 4
Remove from the heat and stir in the protein powder.

Healthy Cooked Breakfast

There’s nothing wrong with the basic components of a cooked breakfast. It’s the add-ons which are the calorie culprits!


  • 2 slices meat-free bacon

  • 1 vegetarian sausage

  • 1 egg (poached)

  • 1 slice of rye bread *, or a small pitta bread opened up and “butterflied”

  • ½ tomato

  • 1 large field mushroom
* Available at Holland & Barrett


Step 1
Cook everything on one pan for ultimate convenience: start with the vegetarian sausage, then the meat-free bacon, then the tomato and mushroom.

Step 2
Toast the rye bread or pitta and poach the egg whilst everything else is cooking.

Lighter Eggs On Toast

Eggs are an excellent choice for breakfast, giving you a complete source of protein and some healthy fats to keep you full. Choose your toast wisely and you’ll have a brilliantly healthy breakfast.


  • 2-3 eggs (poached, hard boiled, as an omelette, or scrambled)

  • 1-2 slices of sourdough bread, rye bread *, or a pitta bread opened up into two halves.

  • 5-10g real butter
* Available at Holland & Barrett

Smashed Avocado

Avocado is a great choice (especially for vegans), giving you healthy fats, fibre, vitamins and minerals.


* Available at Holland & Barrett


Step 1
Mash 1/2 an avocado with black pepper, lemon juice, and a small amount of chilli flakes.

Topping options

  • Spread onto 1-2 slices of rye bread
  • Serve alongside 2 rashers meat-free bacon
  • Use as a filling for a small lower-calorie wrap

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