There seem to be two types of people in the world: those who consider breakfast the most important meal of the day and those who can barely afford it.
The first group includes dietitians and nutritionists – professionals who are well-versed in the power of whole foods and how they impact health, meal after meal.
When it comes to what we should actually eat for breakfast, who could be more reliable than them? According to NHS recommendations, adult men need an average of around 2,500 calories a day, while women need around 2,000. In this context, a healthy breakfast should typically contain 300–500 calories.
Studies show that a hearty breakfast helps control appetite throughout the day and provides energy until lunch. The problem is that many quick choices – like processed cereals, croissants or packaged cookies – are low in nutrients but high in empty calories.
For this reason, the Daily Mail asked six nutrition experts about their daily breakfasts and the ways in which ordinary recipes can be transformed into "nutrient bombs".
"Seeds are my secret weapon"
Rob Hobson, a registered dietitian and author of The Low Appetite Cookbook, sees breakfast as the perfect opportunity to combine protein and fiber. His favorite choice is Greek yogurt with berries, nuts, seeds, and a dollop of peanut butter. He says seeds — especially chia seeds — are “little nutritional boosters,” packed with fiber and minerals like magnesium.
“I love pancakes… but different”
Gabriela Peacock, founder of GP Nutrition and author of 2 Weeks to a Younger You, suggests savory pancakes with chickpea flour, spinach, and smoked salmon. This recipe provides quality protein, healthy fats, and fiber, keeping your energy levels steady throughout the morning. The chickpeas provide iron and magnesium, the spinach adds nutritional value, and the salmon provides heart- and brain-healthy omega-3s.
"Breakfast should start with protein"
Hanieh Vidimar, a nutritionist and naturopathic chef, says her breakfasts are always high in protein. Poached eggs with avocado and vegetables, or chia pudding made the night before with Greek yogurt, are practical choices that help stabilize blood sugar and help you feel full.
She points out that chia seeds, although small, are very high in fiber – nearly a third of the daily requirement in a standard serving.
"I combine whole foods to avoid sugar spikes"
Dietitian Nichola Ludlam-Raine, author of How Not To Eat Ultra-Processed, opts for sourdough rye bread, cashew butter, fruit, chia seeds, and flaxseeds, paired with kefir. According to her, this combination provides slow-release carbohydrates, healthy fats, and probiotics for gut health.
"I try to eat vegetables before 9 o'clock"
Nutritionist Lily Soutter aims to hit her five daily servings of fruit and vegetables in the morning. Her favourite recipe is shakshuka – eggs baked in a tomato sauce with peppers and spices. The dish is rich in fibre, protein and lycopene, an antioxidant linked to heart health.
"Lentils and herbs are an ideal start"
Aliza Marogy, a nutritionist and founder of Inessa, uses lentils as a base for slow-cooking breakfasts or weekend brunches. She pairs them with spinach, avocado, eggs, and plenty of fresh herbs. According to her, the herbs are not just decoration, but powerful sources of vitamins, while the lentils provide essential protein, fiber, and minerals.
The common message from all experts is clear: a good breakfast is not about fast, processed foods, but about a combination of protein, fiber, healthy fats, and as many natural foods as possible - for energy, satiety, and long-term health. /GazetaExpress/
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