Breakfast has a funny reputation. Some people swear it’s the most important meal of the day, others skip it entirely and feel great. The truth, as usual, sits somewhere in the middle.
A good breakfast isn’t about forcing food down because you think you should. It’s about setting your body up for steady energy, good concentration, and productive training — without overcomplicating things.
Here’s what a solid, sensible breakfast should actually look like…
High Protein
Protein is the foundation of a good breakfast.
A protein-rich meal keeps you fuller for longer, helps stabilise blood sugar, and prevents the mid-morning energy crash that often follows cereal or toast-heavy breakfasts. It also kick-starts cellular repair and muscle recovery — particularly important if you train regularly.
From an energy point of view, protein slows digestion and reduces the likelihood of blood sugar spikes, which means better focus, fewer cravings, and more consistent energy throughout the morning.
Good protein options include:
Bacon, sausages, eggs, Greek yoghurt, cottage cheese, protein shakes, smoked salmon, lean meats, or tofu.
Contains Fibre
Fibre might not be glamorous, but it matters.
Including some fibre in your breakfast supports digestion, helps regulate blood sugar, and contributes to gut health. Fibre-rich foods also tend to come packaged with vitamins, minerals, and antioxidants — all things your body needs to function properly.
Most fibre at breakfast will come from fruits, vegetables, oats, seeds, or whole foods rather than refined products. You don’t need a huge amount, just enough to support digestion and keep things moving.
Easy fibre additions:
Berries, spinach, mushrooms, seeds, oats, or a piece of whole fruit.
Easy to Prepare
Let’s be realistic — most people don’t have time for a full sit-down breakfast every morning.
If your breakfast is complicated, it won’t last. A good breakfast needs to be quick, repeatable, and low effort. That doesn’t mean low quality — it just means practical.
The best breakfasts are often the simplest ones you can make half-asleep or prep in advance. Consistency always beats perfection.
Simple options:
Eggs and fruit, yoghurt with berries, a protein shake, overnight oats, or leftovers from the night before.
Accompanied by Liquids
One of the most overlooked parts of breakfast is hydration.
Your body naturally dehydrates overnight, and even mild dehydration can affect energy levels, concentration, and mood. Rehydrating in the morning helps wake up your system and supports digestion and circulation.
This doesn’t need to be fancy — water is perfectly fine. Tea or coffee can fit too, but they shouldn’t replace fluid intake altogether.
Aim for:
A large glass of water alongside breakfast, plus tea or coffee if you enjoy it.
Not Too Much
More isn’t always better — especially in the morning.
Overeating at breakfast can leave you feeling sluggish, uncomfortable, and tired rather than energised. Large, heavy meals can also lead to blood sugar swings and post-meal crashes.
A good breakfast should leave you satisfied, not stuffed. You want to feel ready to move, think, and get on with your day — not desperate for a nap.
If you’re not that hungry first thing, that’s fine. Start smaller and adjust based on how you feel.
Putting It All Together
A good breakfast doesn’t need to be perfect. It just needs to tick a few key boxes:
High in protein
Includes some fibre
Quick and convenient
Paired with fluids
Sensible in portion size
Get those right, and breakfast becomes a tool for better energy, better training, and better focus — not something to overthink or stress about.
And as always, the “best” breakfast is the one that fits your lifestyle, schedule, and training goals.
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
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For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
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AdMac Fitness: Arch 457 Robeson St, London E3 4JA
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