Diet experts reveal what they REALLY eat for breakfast… and how you can upgrade your go-to dishes to become nutritional powerhouses

There are two types of people in the world; people who see breakfast as the most important meal of the day, and ones who can’t stomach it.

Falling into the former group are dieticians and nutritionists, professionals who know the power of food in its whole form – and how to best harness its array of health-boosting powers one meal at a time. 

So when it comes to working out what we should really be eating for breakfast, who is better to ask? 

The NHS recommends that adult men eat around 2,500 calories per day and adult women aim for slightly less, around 2,000. 

Generally it’s suggested that people eat a breakfast of between 300 and 500 calories. 

Previous studies have suggested that eating a big meal in the morning curbs our appetite throughout the day, helping dieters slim down – and fuelling us until lunchtime. 

But many options, especially ones we turn to when we’re time poor – like a bowl of cereal or pre-packaged croissant or biscuit bar – are as light in nutrients as they are heavy in empty calories.

That’s why the Daily Mail asked six diet experts to share their go-to breakfasts – and there’s plenty of inspiration for all tastes. 

‘Seeds are my secret weapon’ 

Rob Hobson is a Registered Nutritionist and author of The Low Appetite Cookbook. 

He tells the Daily Mail that he sees breakfast as a ‘no-brainer opportunity to get in both protein and fibre’. 

For him, he likes to start the day with a yoghurt bowl loaded up with fruits, nuts and his secret weapon, seeds.  

‘My go-to breakfast is Greek-style yoghurt with mixed nuts and seeds, berries and a spoon of peanut butter,’ he says. 

‘I usually opt for a low-fat or zero-fat yoghurt after the gym as it’s higher in protein, which helps support muscle recovery and keeps me full for longer.’ 

And while on paper that combination might seem rather bland, he is quick to add that a serving of yogurt is actually the perfect backdrop for the other elements to shine. 

‘I don’t add honey or sugar as the berries and quite sweet and the nut butter provides a subtle sweetness and healthy fats,’ he explains. 

‘Seeds are what I call my “little nutrient boosters” and they add fibre along with key minerals such as magnesium, which many people don’t get enough of. 

‘I always include chia seeds, as they’re one of the highest-fibre foods per spoonful.’ 

And his final breakfast top tip? Keep nuts and seeds on your worktop rather than hidden in a cupboard. You’re far more likely to use them regularly if they’re in your line of sight.

‘I love pancakes… with a twist’  

Gabriela Peacock, founder of GP Nutrition shared one of her favourite recipes from her book, 2 Weeks to a Younger You – and it’s a healthy twist on a breakfast favourite… pancakes. 

‘These savoury chickpea, spinach and smoked salmon pancakes are one of my favourite ways to rethink a traditional breakfast,’ she tells the Daily Mail. 

‘They offer a balanced combination of protein, healthy fats and fibre, helping to support steady energy levels and keep you feeling satisfied for longer.

‘Altogether, this dish is a great example of how a simple, versatile recipe can deliver a wide range of nutrients in a satisfying and flavourful way, and it works just as well for brunch or lunch as it does for breakfast.’ 

Because the pancakes are made with chickpea flour, they’re packing plenty of fibre and plant-based protein. 

Chickpeas also provide key minerals such as iron and magnesium, which are involved in energy production and reducing fatigue. 

Spinach adds both colour and a valuable nutrient boost. As a source of iron, it contributes to normal oxygen transport in the body. 

‘Including leafy greens at breakfast is a simple way to increase overall vegetable intake earlier in the day,’ she says. 

Furthermore, the smoked salmon provides high-quality protein alongside omega-3 fatty acids, which are associated with heart and brain health. 

‘Starting the day with a protein-rich meal can help support fullness and reduce the likelihood of energy dips or cravings later in the morning,’ she says. 

‘Feta adds additional protein and calcium, which is essential for bone health, while olive oil contributes heart-healthy monounsaturated fats.’

But it’s the dish’s fibre content that Ms Peacock really gets excited about. 

Fibre plays an important role in digestive health and helps slow the release of glucose into the bloodstream, supporting more balanced blood sugar levels. 

‘I think that fibre right now is one of the most important and popular nutrients at the moment,’ she says, adding that people who need a bit of a bowel-related boost might be interested in the fibre capsules from her range. 

‘Breakfast should be about protein first’

Hanieh Vidimar, who works as a nutritional therapist and naturopathic chef, tells the Daily Mail that her favourite breakfast recipes all have one thing in common; protein, and lots of it. 

She says: ‘Prioritising protein at breakfast helps stabilise blood sugar, supports muscle and metabolic health, and keeps you full and focused for longer, rather than reaching for snacks mid-morning.’ 

Aware that the rhythms and responsibilities of real life can easily derail even the best breakfast intentions, some of her go-to choices can be whipped up quite quickly or prepped the night before. 

‘When I’m time poor I’ll have two or three boiled eggs with half an avocado and a side of sautéed spinach, mushrooms, or grilled tomatoes for extra fibre and micronutrients. It can also be prepped in advance. 

‘Another favourite of mine is overnight chia seed pudding with Greek yogurt. It’s fab as you can just grab and go in the morning.’ 

Despite their tiny size, chia seeds are high in dietary fibre, containing around 10 grams of fibre in a 28-gram serving – nearly a third of the NHS’ recommended fibre intake of 30g per day for adults.  

Simple tomato omelette

Ingredients: 

• Two or three large tomatoes 
• Two or three eggs 
• Half a green chilli, to taste  
• Half an avocado 
• Fresh spinach or rocket 
• Butter or oil, for frying 

Method: 

1. Gently cook the tomatoes (depending on size) in a little butter or olive oil until very soft and almost jam-like 
2. Add 2–3 whisked eggs (depending on protein needs)
3. Add half a green chilli if you like a little heat, and a pinch of flaky salt
4. Stir gently as it cooks until just set
5. Serve with fresh avocado or a side of greens such as spinach or rocket 

Overnight protein tiramisu 

Ingredients:  

• ½ cup rolled oats
• ½ cup milk of choice (soy, almond or dairy)
• 1 tbsp chia seeds
• 1 tsp vanilla extract
• 1 shot espresso
• ½ tsp cinnamon
• Pinch of salt
• 2 tbsp whipped ricotta
• ¼ cup Greek yoghurt, lightly whisked
• Optional: cocoa powder or extra cinnamon, to finish

Method: 

1. In a blender, blend the oats, milk, chia seeds, vanilla, espresso, cinnamon and salt until well combined
2. Stir through the whipped ricotta to create a creamy base
3. Spoon a layer of the oat mixture into a jar or glass
4. Add a layer of lightly whisked Greek yoghurt
5. Repeat the layers until everything is used
6. Cover and refrigerate overnight
7. In the morning, finish with a light dusting of cocoa or cinnamon if desired

‘I combine whole foods to prevent blood sugar spikes’ 

Sometimes you simply want to start the day with a slice of toast – and our experts are no different. 

Specialist Registered Dietitian Nichola Ludlam-Raine, author of How Not To Eat Over Processed, tells the Daily Mail that she will have two slices of dark rye sourdough topped with cashew butter, sliced banana, blueberries, chia seeds, and flaxseeds. 

She also takes her drinks seriously, washing down the toast with gut microbiome-boosting kefir – following a morning oat milk cappuccino plus a mid-morning green tea with lemon.

‘This breakfast is a great example of how combining whole foods can support both short- and long-term health,’ she says.

‘The dark rye sourdough provides slow-release carbohydrates and fibre, helping to keep blood sugar levels stable and support gut health. 

‘The sourdough fermentation process can also improve digestibility and mineral absorption compared with standard breads.’ 

Her decision to add cashew butter means that the meal has healthy unsaturated fats, along with some plant protein, magnesium and copper – nutrients that support energy production and heart health. The fat content also helps keep this breakfast filling and satisfying.

And her fruit choices are just as deliberate. The combination of banana and blueberries delivers natural sweetness alongside fibre, potassium and vitamin C.  Blueberries are particularly rich in polyphenols that support brain and heart health.

Sprinkling chia seeds and flaxseeds on top boosts fibre intake further and provides plant omega-3 fats which are linked with improved cholesterol levels and gut health. 

These seeds also help slow digestion, contributing to better appetite control throughout the morning. 

‘I also often add chopped walnuts for an omega-3 boost too,’ she says. 

A side of kefir adds high-quality protein, calcium for bone health, and live cultures that support a diverse gut microbiome, which plays a role in digestion, immunity, and metabolic health.

‘I try to eat vegetables before 9am’ 

Hitting the NHS’ recommended five portions of fruit and vegetables a day is on registered nutritionist Lily Soutter‘s mind as soon as she wakes up. 

And, some days she’s hit the quota by lunchtime thanks to her favourite shakshuka recipe, a Middle Eastern dish which sees eggs baked in a vibrant tomato sauce.  

‘Shakshuka is one of my favourite breakfast dishes,’ she tells the Daily Mail. 

‘This vegetable-focused meal is a delicious way to pack in some veggies before 9am; and, with only 17 per cent of the population meeting their recommended five servings of fruits and vegetables per day, shakshuka is a great way to boost our intake.’ 

Ms Soutter adds that shakshuka doesn’t need to be complicated, and it can be easilt modified with bits and bobs from the fridge and pantry. 

‘You can create a one-pan meal using just six simple ingredients: red bell peppers, onion, cumin, harissa paste, canned tomatoes, and eggs,’ she says. 

‘To elevate the dish, consider topping it with feta cheese and parsley, and serving it with fibre-rich wholegrain toast.’ 

Not only is the dish packed with flavour, it’s colourful too – and this is one of the reasons why it’s a day-starting powerhouse. 

The bright ruby red colour of this dish comes from a plant pigment found in tomatoes called lycopene, which has antioxidant properties and is currently being researched for its potential heart health benefits. 

‘Interestingly, canned tomatoes contain a higher concentration of lycopene than fresh tomatoes, and when combined with healthy fat, such as olive oil, the absorption of this plant nutrient is enhanced,’ she adds.

The eggs in shakshuka provide high-quality protein, an important macronutrient to enjoy at breakfast, as it can help promote feelings of fullness. 

The array of vegetables provides a vital fibre boost, which is important, as only 4 per cent of the adult population achieves the NHS’ daily target of 30g of fibre.

‘Lentils and fresh herbs make for a great start’

Lentils might seem like an unusual breakfast choice, but Aliza Marogy, registered nutritional therapist and founder of supplements provider Inessa, uses them as a base for a fibre-packed weekend brunch. 

She tells the Daily Mail: ‘On weekends I like to have a late, slow breakfast with my family which will often be a smoky bean shakshuka or warm lentils with spinach, avocado and eggs and a generous serving of herbs. 

‘In our home we don’t use herbs sparingly as a garnish, they form an integral part of the dish – whether that’s in a breakfast or a stew. 

‘That’s partly for the flavour, but also because herbs are nutrient powerhouses. Parsley and coriander are particularly great, easy to grow or buy, and are packed with vitamin C, K, A, and folate.

She’s equally enthusiastic about pulses, which are filling, a good source of protein, fibre and minerals. 

‘I use either puy lentils or brown lentils,’ she says. 

‘Choosing jarred or pre-cooked options means that you can add them straight into the dish, avoiding any of the lengthy preparation and soaking associated with dried pulses.’ 

Ms Marogy adds that eggs are a non-negotiable for her breakfast recipes as they are so nutrient-dense.  

‘They are a source of brain-boosting choline, B-vitamins, omega 3 fatty acids and vitamin D,’ she says. 

She is similarly forthcoming about avocado, adding: ‘It is also a source of healthy fats, antioxidants such as lutein and vitamin E, and minerals including potassium and magnesium.’ 

And as a finishing touch? A drizzle of extra virgin olive oil, ‘partly for the flavour, but also for the health benefits.’