Fatigue fighting breakfasts according to experts as a third of adults skip meal

Breakfast is considered one of the most important meals of the day.

It starts your metabolism and fuels your body to get you started - but according to studies, a third of adults are skipping breakfast.

And of those who skip breakfast, studies from SWNS found they last until an average of 10.26am before they start to feel tired.

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Experts from WellBox have sourced the best breakfasts to give you longer lasting energy with the help of certified nutritionist Rachel Fletcher.

“Breakfast is a really important meal for our energy levels. As it says in the name, we are breaking our fast, providing us with much needed energy as we haven't eaten for many hours.” Fletcher explains.

“Breakfast helps fuel our day and can prevent us snacking mid-morning or over-eating later in the day.”

Out of the 40+ recipes nutritionist Rachel Fletcher analysed, these were ranked as the best breakfasts to energise your day with scores of seven out of ten and above.

Recipe	Nutritionist’s ranking ( /10)
Breakfast spinach wraps	8
Chorizo breakfast burrito	8
Banana zucchini baked oatmeal cups	7
Carrot cake oatmeal	7
Fruit, yoghurt parfait	7
Double berry breakfast parfait	7
PBJ breakfast parfait	7
Berry yoghurt smoothie	7
Peanut butter and banana smoothie	7
Pumpkin spice smoothie	7
Peanut butter banana oat cookies	7
Mini ham and cheese quinoa cups	7
Vegan tofu scramble	7
Paleo breakfast fried rice	7
Savoury tempah breakfast sandwich	7
Grain-free banana protein pancakes	7
Gluten-free mug cake on-the-go	7
Vegan black bean breakfast tacos	7

Best breakfasts to give you most energy

Breakfast spinach wraps

This breakfast wrap is a great option for a high energy breakfast. If you add mushrooms, egg, feta cheese and, of course, plenty of spinach; it provides a great combination of carbs, fibre and six grams of protein.

Although lower in protein than the recommended amount, the high fibre content at 13g (which is over 50 per cent of your RDA) and high carbohydrate count (47g) helps for a slower release of energy.

Chorizo breakfast burrito

Research shows that the average meal should contain 20-30g of protein and a breakfast burrito is a perfect example of that. With this recipe, it can be packed with black beans, avocado, cheese and plenty of chorizo, so whilst higher in calories, this meal will keep you energised throughout the day because it is packed with protein.

Fletcher adds: “Protein is the macro to pay attention to at breakfast. Our bodies take a little longer to digest protein and this is why it helps keep us feeling fuller for longer”

Banana oatmeal cups

Oatmeal cups are a great option for an on-the-go breakfast and can be kept in the fridge for up to three days. The cups contain banana, courgette, oats, almond, butter and almond milk, providing a good balance of macronutrients, although at a lower calorie and therefore energy intake.

According to Fletcher: “Complex carbs such as wholewheat bread, cereals and oats are ideal as they provide a slower release of energy.”

PBJ breakfast parfait

With oats, yoghurt and the classic American flavour combination of peanut butter and jam, this parfait a decent amount of carbs from the oats and fruit for energy, with the yoghurt and nut butter providing protein to slow the release of it throughout the day.

You can see the recipe here.

Fletcher said: “Protein helps keep us fuller for longer and as our body can't store it, it's important to eat protein rich foods on a regular basis.”

The nutritionist adds: A good mix of the macronutrients; protein, carbohydrates and unsaturated fats provide a balanced breakfast. Carbs are our body's preferred source of energy so it's important to refuel for the day ahead.”

"Unsaturated fats, such as those found in oily fish like salmon and mackerel, nuts and seeds provide us with the healthy fat our bodies need to absorb vitamins A, D, E and K, plus the essential fatty acid omega three for brain health.”