WE expect a lot from our breakfast – tasty, quick, on-the-go and cheap.
So it’s no wonder that “healthy”; often drops off the list of non-negotiables.
But if you’re watching your weight– or trying to lose some – it all starts with “the most important meal of the day”;.
Reema Pillai, dietician at Dietitian Fit, tells Sun Health: “Starting with a balanced and nutritious meal in the morning sets you up for the day by satisfying hunger, managing satiety levels and keeping your energy stable throughout the morning.
“A good breakfast choice will have a source of protein and often a source of fibre and healthy fats.”;
Here, Reema recommends five fast, healthy breakfasts with minimal prep and washing up that are suitable for home and work.
Overnight oats
Apple crumble, peanut butter and jam, carrot cake – overnight oats can be inspired by any of your favourite dessert flavours.
Reema says: “You can make a big batch to keep you going for the week.”;
Oats are rich in beta-glucan fibre, which aids the release of GLP-1 – the hormone made synthetically for injections like Ozempic, Wegovy and Monjaro to supercharge weight loss. It signals to the brain that you’re full.
To make overnight oats, mix five tablespoons of oats with 200ml of milk and a couple of tablespoons of Greek yoghurt.
The oats should have enough liquid to soak up. Use toppings like nuts, seeds, and fresh or frozen fruit, which will defrost overnight.
Leave it overnight in the fridge (it becomes thicker), then enjoy it cold or warmed up the next day.
Reema says: “My favourite combinations are peanut butter and chopped banana, shredded carrot with cinnamon and flaxseeds or grated apple or pear with pumpkin and chia seeds.”;
Smoothie
A smoothie is perfect for when you have to dash out of the house.
Reema says: “Prep the ingredients the night before and keep them in the fridge. In the morning, blend the smoothie, transfer to a portable cup and enjoy it on your commute or at work.”;
You can buy portable smoothie cups.
Portable blenders, such as Ninja Blast (£49, ao.com) or Nutribullet’s model (£32, Argos), let you blend once you get to your destination to avoid any separating on route.
Reema says: “Try frozen pineapple with kale, banana or spinach. Add yoghurt or protein powder, before mixing with water or milk.”;
Egg muffin
Prefer savoury to sweet? Eggs – also high in protein and low in calories – will hit the spot.
Make egg muffins in minutes on a Sunday evening and you have breakfast sorted for days.
Reema says: “Make a large batch of an omelette mixture and then split these into muffin cases and bake. Mix in spinach, tomatoes and mushrooms for a fibre boost, plus a bit of cheese, herbs and spring onions for flavour.”;
You could also add feta cheese, black olives or chilli flakes. Try six eggs for a batch of 12, use silicone muffin cases for ease of cleaning and bake for around 20 minutes at 180C.
“Then you can take some to work and eat cold or warm in the microwave,”; says Reema.
Granola
Keep it simple with old-fashioned yoghurt, fruit and granola. But be wary that this can become a high-sugar breakfast.
Reema says: “Purchase a good quality, low-sugar whole grain granola and this can be a quick and easy choice.”;
Try Eat Natural low sugar whole grain oats granola (£2.10 with a Nectar card) or Lizi’s low sugar granola nuts & seeds (£4, Tesco).
“Combine a few tablespoons of Greek yoghurt with a handful of granola and a couple of servings of fruit,”; Reema says.
“Store in a container in the fridge overnight, or prep it in the morning.”;
Greek yoghurt is high in protein (9g per 100g), and for some healthy fats, add a small handful of nuts.
Cottage cheese toast
An excellent source of protein, cottage cheese is having a “moment”; among the viral TikTok chefs.
The NHS 12-step plan to help you lose weight
FROM faddy diets to dodgy detoxes - most of us have heard it all before when it comes to weight loss.
But burning fat can be easy and mostly free.
In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all…
- Don't skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. - Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. - Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. - Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. - Drink lots of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. - Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils. - Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. - Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full. - Don't ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance. - Don't stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. - Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. - Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
It is versatile, working with both sweet and savoury ingredients, and low in calories.
A 100g serving contains 11g of protein but only 160 calories.
Reema says: “If you are at home, a speedy breakfast would be a slice of good-quality wholemeal bread or sourdough, topped with an optional half avocado mashed and a few spoons of cottage cheese.
“Season well with lemon, black pepper and chilli flakes.
“If you fancy, top with a spoon of kimchi for a spicy kick and an extra dose of gut-friendly probiotic bacteria!”;
How cutting out sugar can help you lose weight
It might sound obvious, but cutting out sugar can help you lose weight - and this is why
- Reduced alorie intake: Sugar is calorie-dense but not nutrient-dense, meaning it provides a lot of calories without making you feel full. By cutting out sugar, you naturally reduce your overall caloric intake, which can create a calorie deficit and lead to weight loss.
- Lower Insulin Levels: Consuming sugar, especially in large amounts, causes spikes in blood sugar levels, leading to increased insulin production. Insulin is a hormone that promotes fat storage. By reducing sugar intake, you can help stabilize blood sugar and insulin levels, making it easier for your body to burn fat.
- Decreased Cravings: Sugar can be addictive and lead to cravings for more sugary foods. By cutting it out, you may find that your cravings for unhealthy, high-calorie foods decrease, making it easier to stick to a healthier diet.
- Improved Satiety: Foods high in sugar are often low in fiber and protein, which are essential for feeling full and satisfied. By replacing sugary foods with more nutrient-dense options like fruits, vegetables, lean proteins, and whole grains, you can increase your satiety and reduce overall calorie consumption.
- Better Nutrient Intake: When you cut out sugary foods, you often make room for more nutritious foods. This can improve your overall diet quality, providing your body with the vitamins and minerals it needs to function optimally, which can support weight loss efforts.
- Reduced Fat Storage: High sugar intake, particularly from fructose, can lead to increased fat production in the liver, contributing to weight gain and obesity. Cutting out sugar helps to reduce this effect.
- Enhanced Metabolism: Reducing sugar can improve metabolic health, including better insulin sensitivity and lower risk of metabolic syndrome, which can facilitate weight loss.
By cutting out sugar and replacing it with healthier options, you can create a more balanced and sustainable diet that supports weight loss and overall well-being.
