Six of the healthiest high-street breakfasts, according to a nutritionist

We’ve all done it, woken up with the best of intentions ready to fuel our body right, but that extra 20 minutes of sleep is just too tempting, so the six-egg omelette falls by the wayside. But never mind, a cup of coffee is enough to get you through until lunchtime, isn’t it?

If any of you think this is OK, we’re here to tell you that it’s not. Good news though, we’re also here to tell you that there is another way. There are some fantastic high-street breakfast options available to you these days, so whether you’re looking to lose weight or build muscle, the likes of Pret, Leon, Abokado, Joe and the Juice, Pod and Eat have you covered.

Healthiest fast-food breakfasts you should be ordering

To find out what you should really be ordering from these restaurants, we reached out to London-based nutritionist and registered dietician, Jo Travers. As well as giving us the low down on the breakfast options you should grab from these restaurants, Travers also gave us some general advice, so wherever you find yourself ordering breakfastfrom, you can pick something up that you don’t have to regret for the rest of the day.

“What we’re looking for from breakfast is something that’s going to set you up for the day,” says Travers. “Getting in all of the food groups is a plus as your body will be running low on them after a night of fasting.

(Related: Study reveals what to eat for breakfast to avoid weight-gain)

“If you want to gain some muscle mass and lose some fat, most people tend towards cutting the carbs and upping the protein, but actually carbs are really important. If you don’t have any carbohydrate in your diet then your body will use the protein you eat as an energy source meaning that it then can’t be used for all the jobs only protein can do – like building muscle. So do yourself a favour and eat some low glycaemic index (GI) carbs to give you an energy source and spare the protein you eat for more important things.

“It’s also important to remember that protein has more calories than carbs per gram, so don’t overdo the portion sizes. Less is more sometimes. Aim for a palm-size portion of protein at breakfast with a fist-size portion of carbs. Try and get a handful of veg or fruit too for the micronutrients. Some foods like beans do triple duty (carbs, protein and they’re a vegetable) so they are great if you don’t have much appetite in the morning but want to cover all the bases.”

If you’re heading to Pret, Leon, Abokado, Joe and the Juice, Pod or Eat though, here’s what you should be ordering from the breakfast menu.

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Leon

What to eat: Saucy beans and egg pot

Travers says: “Some low GI carbs, protein and plenty of fibre which is good for gut health.”

Pret

What to eat: Pret’s proper porridge and a piece of fruit

Travers says: “Low GI carbs, some protein and calcium from the milk.”

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Abokado

What to eat: Avo and cream cheese bagel

Travers says: “Some veg from the avocado, low GI whole grain bagel and a little protein from the cheese.”

(Related: Is breakfast or dinner your most important daily meal?)

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Joe and the Juice

What to eat: Rye bread smashed avo

Travers says: “This has a good balance of the food groups. Not too heavy on the protein or low on veg.”

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Pod

What to eat: Peanut butter power porridge

Travers says: “It might be a little high in sugar, but it’s got a good mix of high fibreoats and peanut butter which will lower the glycaemic load. It provides a good mix of food groups.”

(Related: 5 healthy breakfasts you can make in under 5 minutes)

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Eat

What to eat: Smashed avocado and salmon on dark rye

Travers says: “Good fats, protein, and carbs with some omega 3 from the salmon. It’s fairly high in calories, but it’s all good nourishing stuff.”

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