Diet guide: From avocado toast to overnight oats and more, 5 easy breakfast ideas for busy mornings

Health benefits of oats: Overnight oats are a lifesaver if you’re short on time. You prepare them the night before, so they’re ready to grab and eat in the morning (Image: Canva)

Overslept and can’t make the time for breakfast? Or are you simply that person who believes that they cannot eat first thing in the morning? Whatever your reason, there is much to be said for eating that first meal of the day. Skipping breakfast might seem like a time-saver, but it can leave you feeling sluggish and hungry later.

• Overnight Oats

Overnight oats are a lifesaver if you’re short on time. You prepare them the night before, so they’re ready to grab and eat in the morning.

• Mix ½ cup of oats with ½ cup of milk (or a milk alternative) in a jar or bowl.
• Add a tablespoon of chia seeds for extra fibre and omega-3s.
• Sweeten with a little honey or a few drops of maple syrup.
• Top with fruit like berries or banana slices.
• Put it in the fridge overnight, and you’ll wake up to a creamy, delicious breakfast.

• Yoghurt and Fruit

This one takes no time at all. Grab a bowl of plain yogurt and add your favourite fruit. Berries, apples, or sliced mango work great. Sprinkle some granola or nuts on top for crunch and added protein. Yoghurt is packed with protein and probiotics, which are good for digestion. It’s a simple way to start your day on a healthy note.

• Avocado Toast

Avocado toast is trendy for a reason—it’s easy, filling, and delicious.

• Toast a slice or two of whole-grain bread.
• Mash half an avocado and spread it on the toast.
• Sprinkle with salt, pepper, and a squeeze of lemon juice.
• For extra protein, you can top it with a fried or boiled egg. If you like spice, add red pepper flakes.

• Smoothies

Smoothies are perfect if you’re always on the go. You can drink them while commuting or working.

• 1 banana (for sweetness and creaminess)
• 1 cup of frozen berries or mango chunks
• 1 cup of milk, water, or juice
• 1 scoop of protein powder (optional)
• A handful of spinach (you won’t even taste it!)
• Blend everything until smooth, and you’ve got a nutrient-packed breakfast in minutes.

• Peanut Butter and Banana Wrap If you need something portable, try this wrap. Take a whole-grain tortilla or flatbread, spread a tablespoon of peanut butter on it, and place a peeled banana inside. Roll it up like a burrito. This breakfast is rich in healthy fats, protein, and carbs to keep you full until lunch. It’s also kid-friendly, so you can make one for the kids, too.

These quick options give you energy and keep you satisfied, even on your busiest days.