Even though most of us know that breakfast is the most important meal of the day, it can be tempting to stay in bed rather than get up early to put together a nutritious meal.

But eating a good breakfast is essential to give your body the energy it needs throughout the morning and to stop you feeling sluggish and tired later.

When it comes to breakfast choices there are several available including cereals, pancakes, and smoothies, but experts suggest an early morning meal that contains a mix of protein, carbohydrates and healthy fats.  

In the video above, and listed below, are some energy boosting breakfast suggestions which should keep you going until lunch.

Smoothies

A smoothie is a simple yet filling breakfast that you can prepare the night before by chopping up fruit and vegetables to be blended in the morning.  

Select your favourite fruit, or combination of fruits from any number of options including blueberries, raspberries, bananas, mangoes, kiwis or melon, and add in spinach, kale, cucumber or carrots. The best thing about a smoothie is that the possibilities are endless so don’t be afraid to experiment. (Xanax)

Blend with almond milk or coconut water and add some low-fat yoghurt for protein and fat. Nuts, flaxseed or chia seeds will provide additional protein and carbohydrates.

Eggs

Eggs are versatile and a good source of protein, vitamins, and other nutrients.

An omelette is a healthy option and it’s probably one of the easiest and quickest morning meals to prepare. Add in some of your favourite vegetables and serve with rye bread, whole wheat toast or slices of avocado. 

Just remember that egg yolks are high in cholesterol, so it’s advisable not to have them for breakfast more than three times a week.

Oatmeal

Oatmeal is considered a whole grain, which means it contains complex carbohydrates, which are your body’s main source of energy. The fuel from complex carbohydrates lasts longer than those from refined-grain foods.

Oatmeal is also high in fibre, which digests slowly and keeps you feeling full longer, so you shouldn’t need to snack before lunch.  

If you want to make your oatmeal even healthier, prepare it with almond or cashew milk, and stir in some fresh fruit and nuts.

Yoghurt

Greek yoghurt has twice as much protein as traditional yogurt, so it’s the perfect foundation for a substantial morning meal.

Stir in dried or fresh fruit of your choice along with a range of seeds such as pumpkin or roasted sesame. You can also top yoghurt with honey or cinnamon.

Sources: Livestrong / Harvard Health