Breakfast Hacks: 5 Grab and Go Breakfasts to Help Kickstart Your Day

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We’ve heard it a thousand and one times over, ‘breakfast is the most important meal of the day’… but we know all too well how easy it is to jump straight to our morning tea or coffee and get so caught up that we forget about food.  Which, energy wise provides a great initial kick before a sharp decline…

So, to help turn this around here’s five nutritional breakfast hacks (which can be pre-prepared) in order to set your day up for peak performance.

Chia power pudding


The essentials

Chia seeds (black, white or mixed)

Milk (your choice)

Optional extras

Protein and/or greens powder

Cocao powder

Rice malt syrup or honey

Banana and/or berries


Use one container per breakfast, so select a size that best suits your appetite.  Quantities will vary depending on your container size, however as a general guide:

  • Pour your chia seeds to fill ¼ of your container

  • Add twice the amount of milk as chia seeds into your container

  • Mix in any optional extras (quantities to your taste)

  • Put in the fridge to set and check after 30 minutes.  If it looks too dense, simply stir in more milk, place it back in the fridge and then re-check after another 30 minutes.  Repeat as necessary.

Nutty-seed granola


The essentials

Seeds - chia (black, white or mixed), sunflower, linseed – 1 cup (of your choice)

Raw mixed nuts (whatever combo you like) – 2 cups roughly chopped

Shredded or flaked coconut – 2 cups

Rice malt syrup or honey – 3 tablespoons

Coconut oil (melted) – 4 tablespoons

Cinnamon powder – 1 tablespoon

Optional extras

Oats (to substitute for some or all of the nuts or seeds)

Cocao powder (instead or in addition to cinnamon powder)

Berries, banana or your favourite fruit (to serve)

Milk or yogurt (your choice – to serve)


  • Preheat oven to 120 degrees celsius

  • Line a flat baking tray with baking paper

  • Mix all dry ingredients in a bowl

  • Place dry ingredients on baking paper and flatten

  • Drizzle rice malt syrup or honey and coconut oil over dry ingredients

  • Place in oven and bake until golden brown (approx. 15 minutes)

  • Remove and allow to cool

  • Break into pieces and store in airtight container/s

Each morning (or the night before), place the desired amount of granola into your container and add any fruit, milk or yogurt.  Keeping in mind milk and yoghurt is best added right before you eat it.

G & B smoothie


The essentials

Banana (ideally frozen) – ½

Spinach and/or kale – 1 cup

Chia seeds (black, white or mixed) – 1 tablespoon 

Berries (one or any combo of your choice) – ¾ cup

Coconut water or milk (of your choice) – 1 2/3 cup

Optional extras

Protein powder – 1 tablespoon

Greens powder – as required

Cocao powder – 1 tablespoon


  • Place all ingredients into a blender until smooth 

  • Pour into an air tight cup in the fridge, ready for you to grab when you’re ready to enjoy it

Tahini power balls


The essentials

Tahini (hulled or unhulled) – 1 cup

Rolled oats – 1 cup

Shredded coconut – ½ cup

Chia seeds (black, white or mixed) – ¼ cup

Rice malt syrup or honey – 2 tablespoons

Optional extras

Dark choc chips or cocoa nibs – ¼ cup (compensating the shredded coconut, which should then reduce to ¼ cup)

Protein powder -1 tablespoon


  • Line air tight container/s with baking paper

  • Place all ingredients into a bowl and mix (via hand or machine) until smooth

  • Squeeze into balls (whatever size you like) and place in air tight container/s, storing them in the fridge and/or freezer

Oats with benefits


The essentials

Rolled Oats – 1 cup

Milk (your choice) – 2 ½ cups

Cinnamon – ½ teaspoon

Sea Salt – one pinch

Optional extras

Banana – 1 sliced

Pear – ½ sliced

Berries – a good handful 

Protein powder – 1 tablespoon

Seeds (your choice) – 2 tablespoons

Coconut (shredded or flaked) – 2 tablespoons

Rice malt syrup or honey – just a drizzle


  • Place all essential ingredients in a saucepan and bring to boil

  • Lower heat to a simmer and stir occasionally until it is creamy (approx. 8 mins)

  • If you notice it getting a little dry, simply add more milk

  • Once cooked, allow to cool

  • Add any optional extras - stirring in protein powder or topping with any of the other items

  • Pour into your air tight container/s and store in the fridge

When you are ready to eat this, simply add a little extra milk before re-heating it in the microwave for 60 – 90 seconds (or to desired temperature).

Now you not only do you have a different style of breakfast for each day of the working week, you also have the nutritional foundation to set yourself up for peak performance.  We’d love to know how you find these five grab and go breakfasts and hear of any others you love, send us a pic via Instagram (@wellineux) or email.

Most recipes have been inspired by I Quit Sugar recipes, to find out more visit 28 by Sam Wood