Training

Easy and healthy breakfasts

Easy breakfasts for active lifestyles

What you eat is an important element of your marathon training. Getting your diet right will help to keep your body well fuelled and ready for the miles ahead.

Vegetarian Meals in 30 Minutes, by best-selling author and nutritionist Anita Bean, features more than 100 nourishing recipes designed to support your training.

Try out these three easy breakfast recipes, or take a look at some healthy meals that can be made in just 20 minutes...

Performance porridge

Performance Porridge

Porridge is a winter staple in my house. It is such a simple, warming and delicious way to start the day. The combination of oats and milk provides sustained energy to fuel your body for several hours and stave off hunger. This base recipe requires just two ingredients – oats and milk – and can be jazzed up with any of the nutritious toppings suggested below.

Cooking time: 5 minutes

Ingredients

  • 40g oats
  • 250ml (9 fl oz) milk (any type)

Serves 1

Method: Mix the oats and milk in a saucepan. Bring to the boil, turn down the heat to a simmer and cook for 4–5 minutes, stirring frequently. Once you have the consistency you prefer, pour into a bowl and top with any of the toppings suggested below.

Nutrition per serving:

  • 249 cals • 13g protein • 4g fat (1g saturates)
  • 38 g carbs (12g total sugars) • 3g fibre

Breakfast burrito

Breakfast Burrito

A burrito is a great grab and go breakfast, which you can make the night before, wrap in foil and take with you to the gym or work. This tasty Mexican-inspired recipe is packed with protein, thanks to the scrambled eggs. They are paired with fresh tomatoes, which provide vitamin C to boost iron absorption, as well as avocado, which adds healthy monounsaturated fats. If you’re short on time, simply chop the tomatoes instead of making a salsa, or add them to the pan with the eggs. Chopped red peppers and baby spinach also work well.

  • Preparation time: 5 minutes
  • Cooking time: 3 minutes

Ingredients

  • 2 eggs
  • Dash of light olive or rapeseed oil
  • 2 wholewheat tortilla wraps
  • Half an avocado, peeled, pitted and sliced

For the salsa:

  • 2 large tomatoes, finely diced
  • A handful of fresh coriander leaves, chopped
  • Half a red onion, finely chopped
  • 1 tbsp lemon or lime juice
  • Chilli flakes, to taste
  • Salt and freshly ground black pepper

Makes 2

Method: Start by making the salsa. In a bowl, mix together the tomatoes, coriander, onion, lemon or lime juice and chilli flakes with salt and pepper.

Break the eggs into a bowl and beat with a fork. Heat the oil in a non-stick pan over a medium-low heat. Pour in the eggs and cook, stirring, until just beginning to set, then remove from the heat.

Lay the wraps on plates. Spoon the eggs in a horizontal line at one end, add a spoonful of salsa and top with slices of avocado. Fold the sides of each wrap inwards, then roll up.

Nutrition per serving:

  • 349 cals • 13g protein • 16g fat (4g saturates)
  • 34g carbs (7g total sugars) • 8g fibre

Smoothies

Energising Green Smoothie

This smoothie is an easy way to get three portions of fruit and veg into your morning. Bananas provide carbohydrate, while flax and chia seeds give your daily requirement for omega-3s, which help reduce inflammation after intense exercise. By incorporating spinach, you’ll provide your body with iron and folate and, when combined with sweet-tasting pineapple and banana, the spinach is virtually tasteless.

Preparation time: 2 minutes

Ingredients

  • 250 ml (9 fl oz) almond milk or coconut water
  • 2 handfuls of baby spinach
  • 75g (3oz) pineapple
  • 1 banana, peeled and chopped
  • 1 tbsp ground flaxseed or chia seeds
  • A few ice cubes

Serves 1

Method: Blitz all the ingredients in a blender or food processor until smooth, then pour into a tall glass.

Nutrition per serving:

  • 233 cals • 7g protein
  • 9g fat (1g saturates)
  • 27g carbs (25g total sugars)
  • 8g fibre