Lack of time is one of the main reasons people skip breakfast and not feeling hungry early morning is another reason.

Nutrition advice is generally to encourage eating breakfast (breaking the fast) to provide you with energy to help you get going in the morning, but as we're not all the same the time we eat meals may not be the same either.

I would suggest if you're not hungry until later in the morning try a piece of fruit or a yogurt, something small and easy to digest daily for two weeks and then see how you feel when you skip breakfast. Often, we're not hungry because our body has become accustomed to not eating in the morning.

If like many people you're short on time and breakfast ideas, then here are some healthy recipes to tempt all taste buds:

Quick breakfast suggestions

Smoothies (made the night before and kept in the fridge)


  • 2 cups spinach or kale
  • 1 cup milk or coconut water
  • 1 tbsp flaxseed
  • ½ cup oats
  • 1-2 items of fruit

Method: Combine all ingredients and blend until smooth.

Green smoothie

Fruit porridge in a mug


  • 35g porridge oats
  • 1 tsp cinnamon
  • Handful fruit (berries, dried fruit)
  • 100ml water
  • 25ml milk or dairy alternative

Method: Add ingredients to mug and microwave for 2 minutes.

5 minute breakfasts

Bircher muesli


  • 50g rolled oats
  • 25g mixed seeds
  • 25g mixed nuts (chopped)
  • 1 grated apple
  • ½ tsp cinnamon
  • ½ tsp nutmeg
  • Handful dried fruit
  • 100g full fat natural yogurt

Method: Combine all ingredients and store in the fridge overnight.

Low sugar granola


  • Large handful almonds (or other nut if you dislike almonds)
  • Large handful seeds (any variety)
  • 1 cup shredded coconut
  • 3 tbsp nut butter (almond or cashew)
  • 1 tbsp maple syrup
  • 1 tsp vanilla extract
  • 2 tbsp coconut or olive oil

Method: Mix all ingredients thoroughly. Spread onto baking tray and cook at 180C for 20 minutes or until golden.

Easy eggs

Scramble, poach or boil 2 eggs and serve on 1 slice of granary or seeded toast.

Overnight porridge

Soak 1 cup of rolled oats in water overnight (just enough water to cover them). When ready to cook add milk or a dairy alternative and heat until soft. Serve with berries, honey, cinnamon or banana.


Breakfasts when you have more time

Banana pancake


  • 2 eggs
  • 1 banana
  • 1 tbsp yogurt
  • 2 tbsp berries
  • 1 tbsp olive or coconut oil

Method: Whisk eggs and add banana. Mash together. Heat oil in small frying pan. Add mixture. Flip pancake when golden underneath. Serve with yogurt and fruit.

Making pancakes

Quinoa pancakes

  • 1 cup quinoa flour
  • 1 cup quinoa flakes
  • 1.5 cups almond or oat milk
  • 2 eggs
  • 1 tsp flaxseeds or linseed
  • 1 mashed banana
  • 2 tbsp honey
  • ½ tsp cinnamon
  • Berries and natural yogurt to serve

Method: Add all ingredients into a bowl and mix well. Heat a small frying pan with olive or coconut oil and add pancake size amount to pan leaving to cook for 2 minutes until golden brown. Flip and cook for a further 2 minutes. Serve with yogurt and berries.

Chia seed pots


  • 4 tbsp chia seeds
  • 1 mango
  • 2 cups almond milk
  • ½ cup coconut milk
  • 1 tsp vanilla extract
  • Berries to garnish

Method: Divide ingredients into 2 pots and soak chia seeds, almond and coconut milk and vanilla for an hour. Add berries for topping and store in the fridge.

Homemade baked beans


  • 400g canned cannellini beans (drained and rinsed)
  • 400g tinned tomatoes
  • 1 garlic clove crushed
  • 1 small onion chopped
  • 1 small pepper chopped
  • 1 tsp mustard
  • 1 cup vegetable stock

Method: Saute the onion, garlic and pepper. Add rest of ingredients cooking for 30 minutes until sauce has thickened.

For more recipes, tips, and resources to help you promote your physical wellbeing, visit CABA's physical wellbeing microsite.

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Written by: The Natural Alternative Health & Wellbeing Ltd

The Natural Alternative Health & Wellbeing Ltd was founded in 2006 by Anjanette Fraser whose previous career was in Corporate Finance at PricewaterhouseCoopers, London. With a previous career in finance and studying a MSc in Nutritional Medicine, Anjanette translates the latest scientific research into an easier to understand format to improve employee health, and making healthcare more accessible by bringing Nutrition health professionals into the workplace.

The Natural Alternative Health & Wellbeing Ltd