Choosing between sleeping in and eating a filling and nutritious breakfast shouldn't happen – but it does. If this sounds familiar, you can still have your breakfast and eat it too – at work!
Studies have found a link between consuming high-protein breakfasts and feeling fuller for longer, and eating fewer kilojoules over the course of the day. So, include a little protein – milk and yoghurt are great for this.
High quality carbohydrate in the morning is also a must, to help fuel up the muscles and brain following an overnight fast – this can kick start the ‘thinking-juices’ and help get you focussed. Remember that high quality carbs include high quality fibres – you can get a good mix of high quality, fermentable fibre from muesli, porridge and muesli bars.
With these quick and easy ‘at work breakfast’ options, between them providing protein, carbohydrate and high-quality fibres, you’ll feel ready to face the day. Mix them around, to include lots of diverse nutrients on a day-to-day basis. Oh, and just for the record, Australian data shows that Australian adults who eat breakfast cereals have healthier weights and slimmer waists…so, breakfast is on the menu again, for looking and feeling positively good.
You’ll need to buy a box of muesli and take it to work. Buy some natural yoghurt and fresh or canned fruit of choice. Take that with you too. Making your breakfast - You’ll need ½ cup each of the muesli, milk of choice and yoghurt. Spoon a little yoghurt into a bowel or broad-rimmed cup. Top with some of the muesli, milk and add a little fruit (canned fruit is fine). Repeat with remaining yoghurt, muesli, milk and fruit mixture until all ingredients have been used.
Sourdough Toast, Avocado and Greek Feta Cheese
You’ll need to buy some good quality sourdough bread to pop in the freezer and then take to work on an ‘as needed’ basis. While you’re at it, grab an avocado and some feta cheese, plus a little pepper to pop over the top. Making your breakfast – Take 2 slices of your sourdough bread to work, with the avocado and a little of the cheese. When you’re settled, pop the bread in the toaster and once toasted, break some feta cheese over the toast, add some sliced avocado and sprinkle with cracked pepper. Have a fresh cup of tea (herb or English breakfast or anything you like) and enjoy a fresh, quick and healthy breakfast on the run.
Scrambled Eggs In The Microwave
This one is a lot easier than people think and it's not even much of a clean up. Eggs are stacked with protein (between 8 and 13g per egg), and can be done in the microwave at work. All you need to do is bring the eggs and maybe a bowl and cutlery. Begin by choosing a small microwave-safe bowl and cover the base with a cooking oil or spray to prevent the eggs from sticking at the bottom. Just like traditional scrambled eggs, begin by cracking the amount of eggs you want in your meal. For a fluffier texture, add a teaspoon of milk or cream. Whisk away with a fork until the ingredients have been blended into a liquid substance with no lumps. Microwave the bowl for 45 seconds. Once complete, lightly whisk again to make sure that any uncooked eggs aren't sitting at the bottom. Microwave for another 30 seconds. Check to see if it's cooked enough - if not microwave another 10 seconds. Want to spruce it up? Keep it simple with either bits of bacon, fresh basil or chopped cherry tomatoes.
Baked Beans on Toast
This is an old favourite and handy for a quick breakfast at work. You’ll need to buy some single serve baked beans cans – go for the low salt varieties if you can. Baked beans are full of prebiotic fibres, so they are super good for your gut bacteria. Making your breakfast – Take 2 slices of your sourdough bread to work, with your baked beans. At work, pop the bread into the toaster, and then decant the baked beans in a small bowl or even a mug. Cover the beans with a little kitchen paper and heat them on low-to-moderate in the microwave (to avoid them bursting), according to can instructions. Ensure they’re not too hot, and when ready to eat, pour them over your freshly toasted bread. If you’ve got some leftover feta cheese, break this over the top of the warm beans and sprinkle a little cracked pepper over the top. Grab your self some warmed water with the juice of 1 squeezed lemon, or just a coffee if you prefer, and enjoy your ‘gut healthy’ breakfast.
Nutrition hint: baked beans give the gut bacteria something to ferment and these bacteria produce a little wind. If you’re not used to eating fermentable fibres, you may notice this effect but take this as sign of a healthy gut and don’t worry, because as your gut gets used to all the good fibres, you’ll not notice it for long.
Traditional Porridge with Almond & Sultana
You’ll need to buy a box of porridge, plus some sultanas and almonds. Take these to work. Making your breakfast - Combine ½ cup each of the porridge and milk of choice in a deep, microwave safe bowl. Mix these with a spoon, and pop them in the microwave on moderate for 90 seconds. Take the porridge out, stir for a few seconds, add a little more milk or some water if desired and return to the microwave for another 60 seconds. When done, stir in a handful of almonds (chop these a little, if you like) and a tablespoon or 2 of sultanas. Mix these all together for a few seconds, grab a breakfast drink and you’re set. On your super hungry days, add a little yoghurt as well. Yum!!
Dr Sonja Kukuljan is a dietitian and the Group General Manager of Nutrition, Freedom Foods Group Limited
This article originally appeared on menshealth.com.au