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  • Writer's picturesophiehealthcoach

The breakfast experiment – Try these 3 quick, nutritious breakfast ideas this week

I am a big advocate of breakfast, but I didn’t used to be. In my twenties I subsisted on coffee until lunchtime, when I’d finally take a break from answering emails to wolf down a quick sandwich. Or if I did grab something on the way into work, it would be a sugary chocolate croissant that kept me full for about an hour until the crash kicked in and I’d crave more sugar to keep going.

Either way, my body was running on low to empty every morning, and by lunchtime I tended to feel shaky, tired and stressed.

We’re all different, and for some the idea of eating first thing can make them feel nauseas, or others skip it as a part of an intermittent fasting approach. But for many people eating breakfast could have benefits. It helps fuel the brain, making you more alert and focused, and could help reduce cravings later in the day.

But most importantly, it’s about what you eat. Sugary cereals or baked goods can spike blood sugar levels and lead to crashes and jittery anxiety later on, so it’s great to opt for nutritious options that will keep you full and energised.

Different foods will work best for different people, and it can take a bit of detective work to find out what works best for your body.

So if you’re wanting to find the right foods to best keep your tank running, try this fun breakfast experiment out this week. Each recipe serves one, simply double up if you’re preparing food for more people.

Try out these 3 quick, nutritious breakfast options


Day 1: Banana and peanut butter overnight oats

Super quick to make:

5 mins

½ cup rolled porridge oats (don’t use jumbo oats, they won’t work!)

½ cup milk (dairy, oat, almond etc)

½ banana chopped

1 tbsp peanut butter (or any other nut butter)

1 tbsp chia seeds (optional)

Add the oats, milk and chia seeds into a bowl, glass or mason jar. Stir until mixed. Cover and put in the fridge overnight, or for at least 2 hours.

In the morning, add your banana and peanut butter topping, and enjoy!

Overnight oats are a really good base you can add any toppings you already have in the house to – If banana and peanut butter doesn't take your fancy, try out blueberries and a sprinkle of cinnamon, or raspberries and 1-2 tsp cacao powder. You can increase the quantity to 3/4 cup oats and 3/4 cup milk, if you find the portion above doesn't help you feel comfortably full.


Day 2: Scrambled eggs & avocado on wholegrain toast

Quick to make: 10 mins

2 eggs

1 slice whole grain bread or sourdough

½ avocado, sliced

Olive oil

Salt & pepper to season

Add a drizzle of olive oil to a pan on medium-high heat. Crack your two eggs into a glass or jug, and add a small pinch of salt and pepper. Whisk with a fork. Add your egg mixture to the pan and stir with a wooden spoon or spatula, lifting and folding it while it cooks, to make it scramble and ensure it doesn’t stick.

While the eggs are cooking, toast your bread.

When the eggs are softly set, take the pan off the heat. Lay your toasted bread on a plate, drizzle with olive oil and lay on your avocado slices. Add scrambled eggs on top, and enjoy!


Day 3: Blueberry nut butter smoothie

Super quick to make: 5 mins

½ cup frozen blueberries

1 banana

1tbsp almond butter (or peanut butter)

¾ cup unsweetened almond or oat milk

1 tbsp chia seeds (optional)

A handful of kale or spinach leaves (optional)

Add bananas, blueberries, nut butter, almond milk, kale/spinach & chia seeds (if using) to a blender, and blend on high until creamy and smooth. If it is too thick, add more almond milk.

Taste and adjust as needed, you could add a tsp of maple syrup for sweetness.


Be a detective through your breakfast experiment

At the end of each day, take 5 minutes to make a few notes about how the breakfast worked for you:

- How long did it keep you full?

- What were your energy levels like that day?

- Did you have any cravings through the day?

- How did the breakfast prep work with your schedule?

- Was there anything else you noticed?

At the end of your experiment, you’ll have some valuable insights into how different foods work for you, and what could be sustainable long term. You can always keep going and try out a few more options.

You can also try out my free 3 day meal planner, if you’re looking for more quick and easy nutritious recipes and meal ideas to help you feel energised.

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