Breakfast plate proportions, sample menus and common mistakes.
Breakfast can be one of the meals that sets the day's energy and appetite balance. But rather than saying 'breakfast is a must' or 'skip it', it is more useful to look at how to prepare a balanced breakfast with protein, fibre and healthy fats for those who need it.
Why does protein matter?
Protein is one of the nutrients that supports a feeling of fullness. People who get enough protein at breakfast may be less drawn to sugary snacks before noon. The general recommendation for adults is about 0.8 g of protein per kilogram; during weight loss or sport this may rise to 1.2-1.6 g/kg.
Proportions on the breakfast plate
- Half the plate: vegetables and fruit (tomato, cucumber, greens, a portion of fruit)
- A quarter: protein (eggs, cheese, yoghurt, legumes)
- A quarter: wholegrain (wholewheat bread, oats)
- Plus a handful of walnuts or olives as a source of healthy fat
Sample breakfasts
- Menemen with 2 eggs, one slice of wholewheat bread, plenty of greens
- 150 g yoghurt, 1 tbsp oats, 2 walnuts, seasonal fruit
- Avocado and egg toast with tomato
- Cottage cheese, boiled egg, cucumber, olives and one slice of bread
Common mistakes
Breakfasts built mostly on jam, honey and white bread can raise blood sugar quickly and bring hunger back soon. Packaged 'fit' breakfast cereals are also often high in sugar and low in fibre; reading labels is important. For people who do not want to eat breakfast every day, a balanced plan with protein and fibre at lunch may also be suitable.
Do not forget fibre and water
At breakfast, oats, wholegrain bread, vegetables and fruit are good fibre sources; the daily fibre target for adults is about 25-30 g. Starting the day with a glass of water and choosing unsweetened tea or coffee at breakfast contributes to daily hydration. For a quick breakfast on the way to school or work, oat and chia puddings prepared the night before are a practical choice.
Who should be careful?
People with diabetes, kidney disease or a special medical nutrition plan should set protein amounts with the approval of a doctor or dietitian. You can look at breakfast options in the recipes on our site and use our calorie calculator to find your personal target.