Dish up consistent energy, happy hormones, laser-sharp focus and more with deliciously easy power meals direct from nutrition gurus.

Much like Beyoncé of Destiny’s Child, breakfast is the hard hitter of your three square meals (with all due respect to Kelly, Michelle, lunch and dinner). If you’re adding fuel to the tank in the AM, a 2021 systematic review found you already have a reduced risk of heart disease, diabetes, obesity, high blood pressure and cholesterol issues. But fine-tuning that first meal can also set you up to nail specific health goals, whether that’s boosting mood, unlocking more energy or building strength. So, we’ve turned to experts with nutrition know-how for their go-to breakfasts to start the day strong.

If you want to: Reboot your brain

Serve up: Greek yoghurt with banana, frozen blueberries, homemade cinnamon granola topped with walnuts, chia seeds, flaxseeds, pumpkin and sunflower seeds

Feel like you went to bed with all the tabs still open and your brain is giving the rainbow wheel of doom when your AM alarm pops off? Time to hit refresh with a brain-boosting brekkie.

“Yogurt provides protein and a dose of healthy probiotics, blueberries are loaded with antioxidants and fibre, while nuts and seeds offer healthy fats, including omega-3s, fibre and zinc – all of which support brain health and sustained energy,” says dietitian and neuroscientist, Dr Caitlin Hall. Bananas pack probiotic fibre to feed your gut’s good bacteria, which are also responsible for helping regulate mood and mental health.

“Dehydration can impair brain function, so drinking water first thing is a simple way to feel sharper mentally,” adds Dr Hall. And if you can chow down in the morning sun, even better – that hit of vitamin D helps fight cognitive decline.

If you want to: Unlock more energy

Serve up: Banana smoothie with oats, honey, kefir and a scoop of protein powder

For Energizer-Bunny levels of all-day stamina, the focus of your breakfast should be the right kind of carbs. 

“The oats deliver slow-releasing carbohydrates for sustained energy, while the banana and honey provide quick-releasing carbohydrates that are easy to digest and use,” says high-performance sports dietitian, Jess Spendlove – which is particularly important if you’ve got a pre-work sweat session on the cards. “Adding a scoop of protein powder ensures you meet your protein needs, supporting recovery and muscle repair, and adding fruit enhances the meal with antioxidants, as well as fibre and essential vitamins.”

Better yet, using kefir as your liquid of choice also ticks the gut-health-boosting box. Sourcing a double-shot latte the first thing on your to-do list? “I generally wait 30 to 60 minutes after waking before having my first coffee,” says Dr Hall. “This allows natural cortisol levels to rise without interference and helps avoid a reliance on caffeine for alertness.”

If you want to: Build bigger gains

Serve up: Scrambled eggs or tofu with spinach, capsicum, tomato and wholegrain toast

Supercharge your strength workouts with a muscle-making meal, first thing in the morning.

“Protein is the most important component to focus on when building strength,” says Spendlove, who has spent decades fuelling elite athletes. In fact, 2021 research published in the Frontiers in Nutrition journal found that your protein intake at breakfast can have a stronger effect on skeletal muscle mass than what you serve up for lunch and dinner.

“Eggs are a great source of high-quality protein, which is essential for muscle repair and growth,” advises Spendlove, who recommends adding three or four to your scramble. “They also contain healthy fats, which support hormone production and overall health. Adding vegetables increases fibre, vitamins and antioxidants.”

And when it comes to spinach, Popeye wasn’t kidding around – eating just one cup of the nitrate-rich, leafy greens a day was linked to greater leg strength in a 2021 study of over 3,500 Aussies.

If you want to: Enjoy all-day satiety

Serve up: Spice-rich shakshuka with minced chicken or turkey, seasonal vegetables, eggs
and coconut yoghurt

Constantly find yourself scrounging for a sugar hit by mid-morning? A solid breakfast can solve that – studies have found a high-protein brekkie led to reductions in the brain activity responsible for controlling food cravings and curbed evening snacking on high-fat, high-sugar foods.

“My morning strategy is pretty simple yet powerful: a breakfast that delivers fibre, protein and healthy fats with an essential fourth ingredient – incredible flavour and total satisfaction” says award-winning chef and nutritionist, Bridget Foliaki-Davis. A big brief, but one her shakshuka – meal-prepped on a Sunday to grab and go all week – accomplishes.

“The combination ensures I stay full and focused, avoiding mid-morning blood sugar crashes,” she adds. Major win-win.

If you want to: Fuel happy hormones

Serve up: Salmon and avocado bowl with greens and a poached egg

“Good hormonal health feels like your body is working with you, not against you,” says Zoe Bingley-Pullin, nutritionist and author of Eat Your Way to Healthy Hormones. “You’ve got steady energy all day, your moods are stable, your skin is clear, your digestion is on point and you’re also sleeping well.” OK, sold – where do we sign?

“Hormones are made from the nutrients in your food, like healthy fats and protein,” adds Bingley-Pullin, so your AM meal can set you up for all of the above. Omega-3 packed salmon helps hit inflammation and boost brain health, avocado serves up healthy fats and potassium (key for hormone production), greens bring fibre and antioxidants to the table, while eggs are a solid source of protein and choline, which is critical for liver function, muscle movement, your nervous system and metabolism.

If you want to: Support gut health

Serve up: Overnight oats with chia seeds, blueberries and a generous dollop of high-protein Greek yoghurt

It’s not just you that needs to wake up on the right side of the bed, but also the billions of finely balanced bacteria that make up your gut’s microbiome. “A healthy gut means your microbes are thriving, helping to break down food, absorb nutrients and produce beneficial compounds like short-chain fatty acids that reduce inflammation,” explains accredited gut-health dietitian, Nicole Dynan. “It’s the foundation of a healthy, energetic and resilient body and a clear, well-functioning brain.” Colour us convinced.

“Breakfast sets the tone for your gut health for the day, so it’s important to prioritise a balance of fibre, prebiotics and protein,” she continues, which you’ll find plenty of in this popular meal-prep breakfast. “Oats and chia seeds are high in fibre, which feeds your gut microbes and supports motility,” adds Dynan, keeping everything, ahem, moving. “Chia seeds also contain a plant source of omega-3 fatty acids, blueberries are rich in polyphenols and prebiotics, while yoghurt contains protein and live cultures to support a healthy gut.”