I love breakfast. It’s my favourite meal of the day and arguably the most important. It is the first chance for your body to refuel after a long fast and can set the tone for the rest of the day. However, for those of us who are time-poor, breakfast can sometimes be overlooked.

Ideally, the perfect breakfast should be a well-balanced mix of protein, healthy fats, and complex carbohydrates. Combining all three provides the body with the necessary fuel to boost energy, concentration, and blood sugar levels, all of which can help us to avoid overeating and reaching for that chocolate biccie later in the day.

So, if you’re like me and get super excited to go to sleep at night because it’s like a time machine to breakfast, but you’re scrambling for the time in the morning, then here are 5 breakfast options that will give you the energy you need without making you late for work.



Eggs are little superfood powerhouses. Not only are they chock-a-block full of essential nutrients, particularly, vitamin B12, vitamin D, choline and selenium, they are high in quality protein and contain all essential amino acids in the right ratios. Their high protein content means they are super filling, making them a great breakfast option. Plus, eggs are cheap, super versatile and quick and easy to prepare – bonus! Try them poached with avocado on toast or make a veggie-filled omellete.


Steel-cut oats are a fab breakfast option, especially in these chilly winter months. Oats are high in antioxidants and are full of a fibre called beta-glucan which has a slew of impressive health benefits, mainly their ability to reduce bad cholesterol. Use your oats to make porridge, homemade granola or make some overnight oats to grab and go in the morning. Just make sure to give them a protein boost with toppings such as nuts, seeds, nut-butter, full-fat yoghurt or berries.


A smoothie for breakfast when I’m running late for work is one of my personal faves, you just blend and go – easy! If done right they can provide you with a huge injection of nutrients and can keep you satisfied throughout the morning. However, to get the most out of your smoothies, there are some golden rules you should follow:

  • Add a scoop of naturally, plant-based protein powder to promote satiety
  • Incorporate some healthy fats such as avocado, nut butter, seeds, LSA or yoghurt
  • Include a maximum portion of 2 serves of low sugar fruit such as berries
  • Go green and add kale, spinach or cucumber.
  • Use an unsweetened milk source such as almond or coconut milk.


Chia Pudding

Chia puddings are perhaps the most convenient breakfast option for the non-early birds among us. Chia seeds are rich in essential nutrients, high in healthy fats, protein and fibre, all of which help you to maintain a steady release of energy throughout the morning. The best thing about it is you can prepare it the night before. Mix the chia with your favourite milk source, leave it in the fridge overnight to set, then add some nuts, seeds and berries in the morning and you’re ready to start the day. To check out our favourite recipe, click here. 



I know you’ve heard of breakfast for dinner, but the idea the dinner for breakfast is a little difficult for some to get their head around. However, if you’re feeling a little lazy and just after a quick fix, you should embrace the ‘brinner’ movement. Leftover protein and veg is the perfect way to get your day going, without the hassle. Try using left-over roast veggies and make a delish frittata – easy peasy!

If you’re in need of some breakfast inspo, check out our recipes here.



Julia Lefebvre

A recent graduate of a Food and Nutrition Science Degree from Deakin University, Julia is a Nutritionist, passionate foodie and wellbeing champion. Having lived with many food allergies and adrenal fatigue for the last few years, she has learnt the importance of living a healthy, well balanced lifestyle and loves helping others discover the joy that comes from feeling well. Julia is a big believer that nourishing your body with good food helps you to be the best version of yourself and she is on a mission to help people understand that eating well doesn’t have to be complicated or cost you the earth and it can actually be pretty damn delicious!