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Nutrition

Six easy, healthy breakfasts

How can you give your breakfast a health boost?

Most of us know that eating breakfast is key to boosting our morning energy and concentration levels. Studies show that eating breakfast can also help lower our risk of obesity by curbing our urge to snack or crave high-energy foods.

Our healthy breakfast recipe ideas...

Overnight oats with seeds and berries

This healthy breakfast takes 30 seconds of prep the night before. Simply combine 50g porridge oats with 100ml of milk or water. The following morning, add chopped berries, pumpkin or sunflower seeds and Greek yoghurt to taste. Oats help lower the levels of ‘bad’ cholesterol. Combined with vitamin C-rich berries and seeds that offer vitamin E, this is a filling and tasty morning meal.

Baked avocados with eggs

Avocados are high in healthy fats as well as potassium and fibre. Combined with eggs for protein, this rich, hearty breakfast will power your morning. Preheat the oven to around 200°C/gas mark 6. Halve a large avocado and take out the stone. If the stone is small, scoop out more flesh to make a larger hole. Place on a baking tray and carefully crack a small egg into each half and bake in the oven for around 15-20 minutes. Sprinkle with pepper, dried chillies or herbs and dip with whole wheat toast soldiers or sliced pitta for a satisfying breakfast.

Scrambled eggs with tomato and mushrooms

Eggs are so versatile and a recent study from the University of Eastern Finland found that an egg a day might lower our risk of type 2 diabetes. Why not grill some mushrooms and tomatoes. Mushrooms are high in fibre and contain B vitamins and selenium. Whereas, tomatoes contain lycopene that may help reduce the risk of heart disease and cancer. Together, they’re a powerful combination. Sprinkle the veg with some Italian herbs and add to scrambled eggs or use as an omelette filling for a hearty breakfast.

Shredded wholewheat cereal topped with fruit

While breakfast cereals are convenient, most are highly processed and full of sugar. According to the British Heart Foundation, shredded whole wheat cereal with low-fat milk is the best choice. This is because it’s high in fibre and – if you don’t choose a frosted or fruit-filled version – contains little or no sugar or salt. Add a chopped banana or a handful of berries for a bit more flavour and a vitamin burst. 

Apple pie porridge

Cook a serving of porridge with milk and a chopped dessert apple then top with cinnamon for a sweet start to the day. One of the NHS breakfast suggestions for people who hate breakfast, this is a warming, heart-healthy dish. The apple adds antioxidants and extra fibre. Cinnamon has anti-inflammatory properties and is a great substitute for sugar. Learn more about the health benefits of porridge here.

Almond butter on toast with bananas 

Almond butter is available at major supermarkets nowadays but is also easy to make. Spread on wholegrain toast for a high-fibre, filling breakfast or snack. Almonds are packed with healthy fats that help to lower cholesterol and blood sugar levels, and contain protein, magnesium and vitamin E. Sliced bananas add sweetness and potassium, which can help lower blood pressure.