OK. so one thing i hear a LOT of is parents who struggle to find the right food choices for children’s breakfasts. We have a combination of issues here: -

  • Not knowing what is good or bad to eat
  • Time to cook and prepare the food
  • Cost

99% of the time, i will often hear that time is the biggest issue – however, this is usually a case of uneducated food choices and believing that cooking a breakfast takes an hour, when in reality it takes minutes! Any breakfast, even if you have to cook it, takes a few minutes to prepare and dish up… as i’m about to show you below.

One of the main topics i discuss in my “Confused about Nutrition & Exercise” seminar is the idea that ‘We are what we eat? No. We are what we observe!’. Here i refer to our habits as adults, both good and bad, that lead to moulding our younger generations – this isn’t limited to just parents, but any adult. However, as parents, we have a obligation to ensure that not only are WE eating healthily but that we educate and SHOW our children what to eat is healthy.


If little Tommy sees daddy playing football, there is a 98% chance that Tommy will play football.

If little Jessica sees mummy putting on makeup, there is a 98% change that she will want to put on makeup too.

When we hug or kiss people. Our kids see this and they copy it. How many toddlers have you seen hugging and kissing each other… case in point!

The same goes for breakfast. On a day to day basis, if they see us rushing around like a headless chicken and can’t be bothered to make a proper breakfast and shove down a sugary cereal, then they will adopt this too. They are usually also obligated to eat the same breakfast as us too… because its easy and quick, right?

So here are some example breakfasts for kids that i deem to be healthy. That i deem to be quick – in fact, every single one of them takes LESS THAN 5 MINS TO MAKE. That i deem to be affordable – given a little effort to maybe seek another source of shopping environment to purchase.

All the below are PER CHILD. For 2 or more children, simply double up the ingredients and split accordingly.

This is a BOLD statement, but i’m going to say it – change your kids breakfasts to the below ideas and their grades and attention during class will improve significantly. However, the onus is on YOU to make this a lifestyle change and not just a week fad. Dump the sugary cereals and change their mindsets….

The key element here is to EAT THE BREAKFASTS WITH YOUR CHILDREN. Let them see you eating the same breakfasts. There may well be a short period of time, depending on how old the kids are and how stubborn they are, to convert from their sugar addiction to these new healthy alternatives. However, be strong. If they don’t like a food, they obviously don’t force them to eat it – change to another breakfast idea. However, if they are just being stubborn, let them go to school hungry. Give it 2 days and they’ll soon start eating breakfast ;-) This will be more relevant to kids above 7, 8 or 9 i’d suspect. The younger the kids are, the easier they will be to convert.



  • 2 x soft boiled eggs
  • 4 sticks of asparagus
  • 2 slices of parma ham

Rather than toast soldiers, cook the asparagus for 3-4 mins on a George Forman, or grill, or frying pan, in a splash of olive oil. Once cooked, take the ham and chop in half, leave 4 slices. Wrap the ham around the asparagus. The kids then dunk this into eggs.

If they don’t like asparagus, change for long broccoli, or slices of green pepper or 3 or 4 long runner beans (12 total)

Great fats. Great protein. Great vitamins & minerals.



Who doesn’t like pancakes for breakfast!

  • 1 scoop of whey protein (flavour up to the kids)
  • 1 scoop of oats (use the same scoop as the whey protein scoop)
  • 1 egg
  • 1 egg white
  • (Dash of full fat milk if needed to soften mixture)

Mix all ingredients into a bowl. Pour mixture into a pre-heated frying pan with a teaspoon of olive oil. Cook until golden brown on each side. Serve with a handful of blueberries/raspberries or half a sliced banana for added flavour & texture.

Great fats. Great protein. Great vitamins & minerals. Good source of carbs.



One of my person favourites.

  • 2 x eggs
  • handful of spinach
  • small handful of almonds
  • small handful of grated mozzarella

Heat a frying pan with a teaspoon of olive oil. Cook the spinach and almonds first. Once the spinach has wilted down to much smaller cooked leafs, then add in the 2 eggs and mix thoroughly. You can pre-mix the eggs prior to adding to pan if you wish. Once cooked on one side, flip and cook the other side. While this is cooking, add the cheese to the cooked side. This will melt as the other side is cooking. Fold the omelette once cooked to trap in the cheese and serve.

Great fats. Great protein. Great vitamins & minerals.



  • 2 eggs
  • 1 small muffin
  • 2 slices of smoked salmon

Poach 2 eggs until softly cooked. Toast the muffin while this is cooking. Place the toasted muffin on a plate. Add the poached eggs to each muffin and place each smoked salmon slice on top. No sauce needed as the eggs will provide the sauce from the yolk. This LITERALLY takes 3 mins to cook.

Great fats. Great protein. Great vitamins & minerals. Good source of carbs.



  • 20g of oats
  • 1 scoop of whey protein (flavour up to the kids)
  • Full fat milk

Take the oats and milk and mix to a light watery mixture and place in the microwave for 2 mins. Once cooked to a thicker mixture, take the whey and stir in. This takes a little practice but only takes a few seconds.

The full fat milk is VERY nutritious and if your kids like chocolate, this is a great way to trick them into eating chocolate flavoured food for breaky using chocolate whey protein.

Good fats. Great protein. Great vitamins & minerals. Good source of carbs.



This is another one of my favs.

  • 2 eggs
  • hand full of peppers
  • hand full of almonds
  • hand full of spinach
  • hand full of any meat – shredded rump steak is a good choice, or fresh tuna steak.

Throw in everything except the eggs and cook for 5 mins in 1 teaspoon of olive oil. Once the meat is cooked and peppers browned, crack in 2 eggs and scramble the whole thing together into a mess. Cook until the eggs are scrambled and dish onto a plate. It’ll look a little like bubble n squeak.

Good fats. Great protein. Great vitamins & minerals.



If you happen to be in a massive rush for whatever reason, this is a great one.

  • 1 scoop of whey protein (flavour up to the kids)
  • half a pint of full fat milk
  • teaspoon of peanut butter
  • half an avocado

Scoop out the avocado and place into a blender. Add in all the other ingredients to the blender and blend. This takes a max of 1 min to prepare. Drink on the way to school. Add some water to make it more watery if needed.

Good fats. Great protein. Great vitamins & minerals.



Beyond simple and easy

  • 2 slices of bread
  • 2 eggs
  • 2 slices of parma ham

Take 2 slices of bread (any bread) and cut out a large hole from the middle. I use a mug to turn upside down and press into the bread to cut out the hole. Take a frying pan with a teaspoon of olive oil and light fry one side for 1 min. Flip and then crack in an egg to each hole of the toast. Cook until desired egg is cooked. Place on a plate and add a few slices of ham to the side.

Great fats. Great protein. Great vitamins & minerals. Good source of carbs.



Usually best to prepare these the night before – takes about 5 mins to prepare and 25mins to cook, but no prep time in the morning. This will make 5 small muffins. 2 muffins in the morning would be a great breakfast. So this actually gives you 2 mornings of breakfasts and a sneak muffin for you too ;-)

  • 1 scoop of whey protein (flavour up to the kids)
  • 2 Whole Eggs
  • 2 scoops of Oats (using the whey scoop)
  • 100ml of full fat milk
  • 1/4 cup of Coconut Flour
  • 1 tsp of Baking Powder
  • hand full of blueberries

Preheat the oven to 170*C. Mix all ingredients together – including the berries. Pour mixture into little muffin cups and cook for 25mins.

If you want to get really fancy with these – once cooked and cooled, slice in half horizontally and spread on a little peanut butter or almond butter.

Great fats. Great protein. Great vitamins & minerals. Good source of carbs.



Beyond simple and easy

  • 170g Greek Yogurt
  • handful of blueberries or raspberries
  • handful of almonds or cashews
  • 1 scoop of whey protein (flavour up to the kids)

Take a mixing bowl and mix all the above together. The whey will cause the yogurt to go really thick and stiff, however, keep mixing and it will soften and losen up. Spoon onto a cup or small bowl for the child to eat.

Great fats. Great protein. Great vitamins & minerals. Good source of carbs.

As you will notice with ALL off these recipes, we are trying to get in a good source of fat and protein with every meal. There is nothing wrong with carbs for breakfast, but we have to be conscience of what else we have with them. Having just cereal and milk is a terrible start to the day for our children. Again, i discuss all this in the “Confused about Nutrition & Exercise” seminar which I’m doing at the moment. We delve into the history of cereal and the hormonal impact it has over time to us and our children.


So, if time, cost or ideas if your excuse for not eating a proper breakfast or giving your children a proper start to the day, then worry no more – there are 10 ideas above that are a PERFECT start to the day for your family.

If you found this blog useful, please share with your friends.

Know it, Feel it, Live it


  1. Mary says:

    Is protein powder really that good for kids, my impression is that it is full of additives and chemicals. I am not sure I want my 5 year old eating it.

  2. Blain says:

    from what age would you say whey protein is ok?

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