For those of us who can't face eating first thing, or who have a 10-minute flat morning routine, eating a good breakfast before leaving home may not be an option. But you can still get in a healthy start to the day at your desk! And we're not talking fast food options either.
If you have kitchen facilities at work, great – you can get creative! If not, don't worry, it's just about being prepared. Take your fruit, yogurt and bran in to the office to eat mid-morning when you feel ready for food. Or wizz up a smoothie the night before and enjoy at your desk while working through your morning emails.
To give you some ideas, here's how we do it.
Serves 1 - 353 kcals per serving
- 1 tsp olive oil
- ½ medium onion, diced
- ¼ red pepper, diced
- 80g mushrooms, sliced
- 2 medium eggs
- Dash of semi-skimmed milk
- 30g grated mature cheddar
- 1 tsp fresh parsley, chopped
- Black pepper to season
- Heat the oil in a small frying pan over a medium heat. Once hot, add all the veg and reduce the heat to low.
- Add a tbsp of water to help soften the veg and leave to cook for 5 minutes, stirring regularly.
- Meanwhile, pop the grill on low and whisk up the eggs and milk in a bowl.
- Pour the eggs over the veg until covered and leave to slowly cook through for 5 minutes, checking the underneath isn't burning.
- Sprinkle the cheddar, parsley and black pepper over the top, then pop the pan under the grill for 2-3 minutes to finish cooking the top and melt the cheese.
Fruit and veg smoothie
Serves 1 - 286 kcals per serving
- ½ medium banana, chopped
- 100g pineapple, chopped
- ½ medium apple, chopped
- 80g frozen mixed berries
- 1 frozen spinach cube
- 30g beetroot, chopped
- 10g milled flaxseed
- 100g 0% fat natural Greek yogurt
- Put all the ingredients in to a blender with 200ml of water. Blitz until well combined.
- Check the consistency and add more water to get to the desired consistency if too thick.
Serves 1 - 292 kcals per serving
- 1 medium apple, chopped
- 130g low fat natural yogurt
- 40g All Bran
- Put the chopped apple in a bowl.
- Top with the yogurt, then the All Bran.
*It gets in over a third of the recommended daily amount of fibre in one bowl!
Egg muffins & apple
Serves 1 - 263 kcals per serving
- 3 medium eggs
- Handful of spinach, roughly chopped
- 40g red pepper, chopped
- Small pinch of salt and pepper to season
- 1 medium apple
- Preheat the oven to 200°C/180°C Fan/Gas 5.
- Beat the eggs and season.
- Pour equally into muffin cases (you may want to spray the cases with Frylight first).
- Add the spinach and pepper to the egg.
- Bake in the oven for 10-15 minutes, until cooked through.
- Serve with a delicious, juicy apple on the side!
Tip – these taste great eaten cold as a snack later in the day.
Philly bagel with fruit
Serves 1 - 279 kcals per serving
- 1 Warburtons Seeded Thin Protein Bagel
- 30g Philadelphia Light
- 4 slices cucumber
- 2 slices tomato, halved
- 100g red seedless grapes
- Toast the bagel.
- Spread each slice with 15g Philadelphia.
- Top one slice with the cucumber and the other with tomato.
- Serve with a bunch of grapes, or other fruit of your choice.
Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.