Making The Right Breakfast Choice For You

If you’ve ever stood in your kitchen, spoon in one hand and cereal box in the other, wondering, “Is this really a healthy way to start my day?”, you’re not alone. With so much advice about carbs, calories, and macronutrients, it’s no wonder breakfast has become one of the most confusing meals of the day.

What is the healthiest breakfast? Is it eggs and toast? A full english? Or a bowl of porridge oats?

Let’s take a deep dive into what a healthy breakfast should look like. 

Why Breakfast Matters More Than You Think

So am sure you have heard the saying: “Breakfast is the most important meal of the day.” While it is a bit of a generalisation, there is some truth in it Breakfast does matter!

Studies show that a balanced breakfast has many benefits including:

• Helps stabilise blood sugar levels throughout the day
  
• Reduces cravings and overeating
  
• Can enhance cognitive performance and general mood
  
• Helps boosts metabolism and supports weight management
  
  

Skipping breakfast might feel like a time-saver, especially on busy mornings. However, in the long run, it can lead to problems such as fatigue, irritability and poor dietary choices to ease those hunger pangs.

 

What Makes a Breakfast Healthy? The Nutritional Blueprint

Before diving into food options, we must define what makes a healthy breakfast.

 The UK Association of Dieticians says an ideal breakfast should hit three critical nutritional goals:

1 - Have A Balance of Macronutrients

Every breakfast should include protein, healthy fats and complex carbohydrates.

Below is how many grams of each you should have in your bowl and examples of foods to include:

- Protein (20–30g) – Helping you stay full and supporting muscle repair.

• Greek Yoghurt
• Pumpkin Seeds
• Nuts
• Peanut Butter
• Milk
• Eggs
• Beans
• Cottage Cheese
• Meat

 

- Healthy fats (10–15g) – Helping support brain function and hormonal balance

• Avocado
• Egg Yolks
• Nuts 
• Chia Seeds
• Butter
• Oily Fish
• Flaxseed

 

- Complex carbohydrates (25–40g) – Providing long-lasting energy

• Oats
• Buckwheat
• Blueberries
• Bananas
• Apples
• Whole Wheat Bread
• Strawberries
• Pulses
• Starchy Vegetables 

 

2 - Have Controlled Portion Sizes

Eating too much or too little can first thing can throw your metabolism off. On average you should aim for between 350 and 500 calories at breakfast time. This obviously does depend on your age and activity level.

Older people who aren't very mobile may not need as many calories as a busy parent who also visits the gym regularly, for instance.

3 - Be High in Fibre & Low in Sugar

Breakfast should have at least 5g of fibre and no more than 5g of added sugar. Natural sugars are better than refined sugars and can be found in fruit or milk. These are fine in moderation.

 

Let’s Compare: Traditional Breakfast Options

When it comes to choosing the healthiest breakfast, context matters. Here’s a look at some common breakfasts including pros and cons of each:

1. Traditional English Breakfast

• Typical Components: Eggs, bacon, sausage, baked beans, toast, mushrooms, grilled tomato
• Calories: 800–1,200 kcal
• Pros: High in protein and iron
• Cons: Often high in saturated fat and sodium, low in fibre

Traditional English breakfasts can be delicious but heavy on the stomach. These are better as an occasional weekend treat over a daily ritual.

 

2. Continental Breakfast

• Typical Components: Croissant, jam, cheese, cold cuts, coffee
• Calories: 400–700 kcal
• Pros: Quick and convenient
• Cons: High in refined carbs and sugar, low in protein and fibre

Continental breakfasts do offer a lighter start, but are often not very filling or nutritionally complete.

 

3. Breakfast Cereals

• Typical Components: Boxed cereal with milk
• Calories: Varies (usually 150–400 kcal per serving with milk)
• Pros: Easy, often fortified with vitamins
• Cons: Many popular cereals are high in sugar and lack protein

If choosing breakfast cereals, make sure you read the labels. Some cereals are sugar bombs disguised as health claims.

The Rise of Smarter Breakfasts: Toatilly’s Porridge and Granola

At Toatilly, we are trying to redefine what it means to eat well in the morning. Our in the bowl collection featuring our porridge and granola blends aren’t just tasty; they are thoughtfully designed with health-first nutrition in mind.

Toatilly Porridge Blends

Our porridge comes in a variety of flavours, blending gluten-free oats with fruits, nuts, seeds and natural sweeteners.

Macronutrient Breakdown (average per portion):

• Carbs: 30–35g (complex)
  
• Protein: 10–15g
  
• Fat: 5–7g
  
• Fibre: High (from oats, nuts, seeds)
  
• Sugar: Low to no added sugars
  
  

Porridge oats are low on the glycaemic index, meaning they release energy slowly and help keep blood sugar steady. When combined with seeds, nuts or fruits, they become a powerhouse of fibre and healthy fats. Perfect for breakfast time.

 

Toatilly Granola Blends

Our Granola is freshly baked using natural sugars. Giving it a good crunch but one that is kinder to your teeth and your waistline.

Macronutrient Breakdown (per portion):

• Carbs: 25–30g
  
• Protein: 8–12g
  
• Fat: 6–10g
  
• Fibre: High
  
• Sugar: Naturally sweetened options available
  
  

Unlike traditional granola, which can be overly sweet and calorie-dense, Toatilly’s granola blends are balanced and whole-food based. This makes it not only great as a breakfast option but also as a on-the-go snack.

* A breakdown of nutritional facts for each flavour can be found on our product pages.

 

Healthy Breakfast Ideas That Hit All the Right Notes

Our porridge and granola can be enjoyed in many ways. Need some inspiration?

Here are a few healthy breakfast ideas to help you start the day right:

1. Overnight Oats

• Jumbo porridge oats + chia seeds + almond milk + berries
  

• Set overnight for a no-fuss morning meal
  

• Add Greek yoghurt for extra protein
  
  

2. Protein Smoothie Bowl

• Banana + spinach + peanut butter
  

• Topped with Suffolk crunch granola and flaxseeds
  

• Refreshing and energising
  
  

3. Granola & Yogurt Parfait

• Greek yoghurt + Toatilly apple & cinnamon granola + fresh fruit
  

• Layered, balanced and colourful
  
  

 

So, What Is the Healthiest Breakfast?

There are many ways to make a healthy breakfast. Sticking to the 4 tips below will help you get the most out of your morning meal:

✅ Balanced macronutrients

✅ High fibre, low added sugar

✅ Whole, minimally processed ingredients

✅ Portion control

 

Is Skipping Breakfast Ever Okay?

Some argue that intermittent fasting or skipping breakfast altogether can be beneficial. While some studies support time-restricted eating for weight management, it’s not for everyone.

People with blood sugar sensitivity such as diabetics need a stable breakfast routine. As do people with busy workdays, or intense morning workouts. If you fall into one of these categories then you would typically benefit from a nutritious breakfast.

As a general rule, listen to your body and eat your first nutritious meal of the day at a time that suits you. 

 

The Smart Way to Start Your Day

Whether you’re a porridge purist, a smoothie lover, or a fan of granola, the key is to choose nutrient-dense, balanced meals that fit your schedule and taste.

The healthiest breakfast should fuel your day, satisfy your appetite and support your long-term health.

With our wholesome breakfast options, eating well in the morning is easier (and tastier) than ever.

By starting your day with a bowl of Toatilly you will taste the difference a balanced breakfast can make.

Get Your Breakfast Delivered To Your Door Today!

Not sure which flavour to try first? Take a look at our trial discovery boxes, giving you the chance to try our flavours before selecting your favourite!