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A breakfast that lasts until lunch
Why so many people are hungry again by 10 o'clock, and how a few simple building blocks can change that.
The problem with a quick breakfast
A croissant and a coffee are quick to get down, but they rarely keep you going for long. By 10 o'clock you're hungry again, and the next snack is never far away.
The three building blocks
A breakfast that lasts usually has three things:
- Protein: yoghurt, quark, eggs or cottage cheese
- Fibre: oats, wholegrain bread, fruit or berries
- A little fat: nuts, seeds or a piece of cheese
Three everyday examples
- Yoghurt with oats, berries and a handful of nuts
- Two scrambled eggs on wholegrain bread with tomatoes
- Overnight oats, prepared the evening before in five minutes
And if you can't face anything in the morning?
That's fine. Plan a breakfast for later instead, for example a box for your 9 o'clock break. What matters isn't the time, but that your first meal genuinely fills you up.
My tip
Don't change everything at once. Add one missing building block to your usual breakfast and notice how long it keeps you full.
