5 nutrient-dense breakfast bowls that keep you full until lunch

A breakfast that keeps you going has three things in common: protein, fibre and some healthy fat. Together they slow digestion, so energy is released steadily rather than all at once.

Here are five bowls we rotate through the week. Each takes ten minutes or less.

1. Overnight oats with berries and seeds

Soak oats in milk or a plant alternative with a spoon of chia seeds. In the morning, top with berries, a handful of walnuts and a little yoghurt.

2. Golden yoghurt bowl

Stir a pinch of turmeric, cinnamon and black pepper into thick yoghurt. Add sliced banana, toasted almonds and a drizzle of honey.

3. Savoury egg and greens bowl

Wilt spinach and kale in a pan, then top with a soft-boiled egg, avocado, seeds and a squeeze of lemon. Proof that breakfast doesn't have to be sweet.

4. Smoothie bowl

Blend frozen berries, half a banana, a spoon of nut butter and a splash of milk until thick. Top with granola, coconut flakes and fresh fruit.

5. Warm quinoa porridge

Simmer quinoa in milk with cinnamon and a little vanilla. Finish with chopped pear, pecans and a spoon of Greek yoghurt.

Batch-cook the base (oats, quinoa or chia) on Sunday and breakfast is ready in minutes all week.

Make it a ritual

Many people take their supplements with breakfast — it's an easy habit to stick to, and fat-soluble vitamins are best absorbed with food. Browse our vitamins to find what fits your routine.