Week day mornings can be rushed and more often than not, breakfast can be the forgotten meal.

Without breakfast, our blood sugar plummets causing us to feel tired, irritable, our concentration goes out the window and we’re much more likely to reach for sugary quick fixes.

Here are 4 quick options, which will never make you want to miss breakfast again.

Breakfast On The Run x 4


Overnight Oats with Almond Butter

This is a super speedy breakfast and totally scrumptious. You can prepare the oats in the jam jar the night before, which makes them easy to transport.

Oats are a great source of slow release carbohydrates, just what you need to prevent that afternoon energy slump.

1 jam jar

60g oats

250ml almond milk

2 tablespoon toasted almond butter

1 tablespoon chia seeds, 

2 tablespoon pumpkin seeds

50g raspberries

A drizzle of coconut blossom nectar (optional)

Mix the oats, chia seeds and milk together in a jar, drizzle over toasted almond butter. Top with raspberries and seeds and leave to soak overnight. In the morning drizzle with coconut blossom nectar if needed.


Egg, Salmon and Spinach Pot

Eggs are a perfect, protein rich way to start the day. Full of healthy fats called phospholipids, they enhance brain function and concentration.

2 boiled eggs

1 slice of salmon

Handful of spinach

Boil 2 eggs the night before and peel the next morning. Add eggs to a pot with a slice of salmon and a handful of spinach.


Antioxidant Super Smoothie

The smoothie is powerhouse of fruit and veg and you can smugly make your way to work knowing you’ve had 3 of your 5 a day before 9am!

The Greek yoghurt provides good quality protein, which is essential for keeping us fuller for longer and for lasting energy.


150g of fresh blueberries

1 cup almond milk

150g Greek yoghurt

Drizzle of coconut blossom nectar (optional)

1 tablespoon chia seeds

1/2 avocado

1 handful of spinach or kale leaves

Simply blend and serve


 Smashed Avocado on Buckwheat Toast with a Twist

 Buckwheat is an amazing gluten free seed, which is ground to flour and made into a bread. The avocado provides you with healthy brain fats for tip top concentration.

1 slice of buckwheat bread

½ an avocado

Chilli flakes

Toast 1 slice of buckwheat bread. Use a fork to smash avocado onto your toast. Sprinkle with chilli flakes and season.


Thank you, Lily x

Lily Soutter BSc (Hons) Human Nutrition, Dip ION

Lily is a Nutritionist providing one-to-one nutrition consultations for health optimisation. She has obtained a Food and Human Nutrition degree from Newcastle University and a Nutritional Therapy diploma from The Institute of Optimum Nutrition. Lily has an extensive knowledge of the science of food and health, which enables her to regularly write for The Daily Mail, The Independent, The Mirror, Women's Health, Marie Claire, Good Housekeeping and Cosmopolitan.

For one-to-one nutrition consultations:

07929 392166   lily@lilysoutternutrition.com