No 3pm slump: the breakfasts you need to keep going all day

Want more energy to cope with what life throws at you?

Eggs on toast - with a twist. Source: Guy Turland

Guy Turland knows a thing or two about long days – and fueling yourself to get through them.  

As a chef and surfer, the host of Bondi Harvest (Sundays 9.30pm on Food Network, and on SBS On Demand) has had plenty of early starts.

Now, we don’t all start our days before dawn, getting ready to head to the beach – or to a busy café kitchen. But we all know what it’s like to have a full-on day that leaves you feeling wrecked, or even on an average day, to hit 3pm and feel like you need a snooze, a coffee, a sweet treat, or all three.

One of the essentials for coping with what life has in store, day after day? The right sort of breakfast, says Turland.

“Starting your day with a nutrient dense breakfast will kick-start your metabolism, helping burn calories throughout the day and give you the energy you need to get to lunch without those naughty mid-morning snacks,” Turland tells Food Network.

So what's his fave brekkie to tuck into after a big surf?

“I’m a sucker for avocado smashed on sourdough with spinach and poached eggs, or my kombucha overnight oats.”

Here are five top tips from Turland and nutritionist and yoga teacher Lola Berry – who joins Turland in episode 7 of Bondi Harvest – on how to start your morning so you’ll feel better all day.

Guy Turland and Lola Berry talk healthy eating in Bondi Harvest. Source: Bondi Harvest

1. Steer clear of processed food

“Start the day with good balance of nutrient-dense delicious ingredients. Stay away from anything processed or too high in sugar,” Turland says. “A good breakfast should consist of natural ingredients that are packed with healthy fats, are high in fibre, vitamins and mineral rich. Some of my favourites are avocado, eggs, grains, oats, nuts and veggies.”

But eating healthy doesn’t mean missing out on taste – or spending a fortune. One of the breakfast recipes Turland shares in Bondi Harvest is his café-style granola.

“Oats are so good for you, they’re high in protein and super low-GI, which gives you energy to get through the day – and they’re really cheap!” Turland says. Get the recipe for his baked summer granola here. 

Guy's baked summer granola Source: Bondi Harvest

2. Coffee is not breakfast

If you start the day with just a coffee, Berry says you might feel a lot better if you have even just something small as well, either before your caffeine hit, or with it.

“It’s totally fine to have coffee - I have it every morning myself - but with some food is ideal to kick start you for the day. It promotes balanced blood sugar levels and helps to curb sugar cravings.” Experiment to see if you feel better having something to eat with your coffee, a half-hour or so before it, or after it. “Another trick is I love to make a coffee-date smoothie, which is a great way to have brekkie and coffee in one hit!” Berry says.

3.  Prepare your mind, not just your body

“A healthy, hearty breakfast is also important mentally, the first meal of the day is time to reflect and mentally prepare for what’s ahead,” Turland tells Food Network.

His kombucha overnight oats are prepped the day before, giving you that bit of extra time in the morning to take a breath and get mentally ready for the day.

The kombucha in these soaked oats makes them even better for you and your gut health. Source: Bondi Harvest

4. Include protein and fibre

“I love to get fibre and good protein in there,” say Berry. Eggs are a great source of protein, but there are lots of other options.

Berry is a fan of quinoa. “Quinoa is very high in protein, meaning it will help sustain us and keep us going throughout the day. Quinoa is also a brilliant source of fibre and will keep you regular. My favourite thing about quinoa is that it’s versatile, so you can use it sweet, like a quinoa porridge, or savoury in a super food salad.

Berry has shared her easy quinoa and berry porridge recipe with Food Network - you can make it with whatever fresh berries you like, or use frozen when berries aren't in season, and it's really quick to make.

You can have Lola Berry's quinoa and blackberry porridge on the table in around 20 minutes. Source: Plum Books / Armelle Habib

5. Mix it up

“Try eggs one day, quinoa porridge the next, then maybe a green smoothie. The mind likes ritual and we are creatures of habit, but the body like a bit of a mix up, so have fun with it and try something new!” Berry says.

“My rule with brekkie is that it has to taste fantastic otherwise we won’t stick to healthy choices."

Turland has plenty of ideas for mixing things up, or putting a little spin on an old favourite - instead of avo with your eggs on toast, try his beetroot hummus; in summer, embrace salad for breakfast - like Turland's rainbow salad - or in winter, hearty grain-based bowls with eggs and vegetables. 

Find Guy Turland at the Bondi Harvest website, or on Instagram. Lola Berry is the author of nine cookbooks, including her latest, Lola Berry's Beauty Food.