A leading nutritionist has revealed the ultimate breakfast combination that can help you stay energised, support gut health, and maintain productivity all morning long — and it’s made with ingredients you probably already have at home.
Kevin Greene, Clinical Nutrition Specialist and Managing Director of Almased UK, says the secret lies in combining honey, yogurt, soya, oats, and chia seeds — a mix that balances quick and sustained energy release, supports digestion, and fuels the body for a busy day ahead.
The Power of Protein and Satiety
According to Greene, “Yogurt and soya are packed with protein and amino acids that support muscle maintenance, reduce fatigue, and keep you feeling fuller for longer.”
This makes the combo ideal for students, athletes, and professionals looking to avoid mid-morning crashes. Unlike sugary cereals or white toast, these protein-rich ingredients digest slowly, helping maintain stable blood sugar levels and steady focus.
Fibre and Digestion Support
Oats and chia seeds take this mix to the next level. Oats deliver complex carbohydrates and soluble fibre, which promote gradual glucose release and lasting satiety. Chia seeds, rich in omega-3 fatty acids and fibre, help reduce inflammation and improve gut health by feeding beneficial bacteria.
“This breakfast supports a healthy gut microbiota balance thanks to its probiotic and fibre-rich profile,” Greene explains. “It’s especially valuable for people managing IBS, acid reflux, or other digestive issues.”
Balanced Energy for Your Day
Honey provides a natural burst of energy — perfect for those early starts — while the oats and protein-rich ingredients ensure energy levels remain stable throughout the morning.
This combination offers the best of both worlds: an instant lift followed by long-lasting fuel that supports productivity, mood, and mental clarity.
Brain-Boosting Fats and Micronutrients
Chia seeds might be small, but they deliver a major nutrient punch. They’re high in omega-3 fatty acids, calcium, magnesium, and iron — nutrients that support cognitive performance and long-term heart health.
“Breakfast replenishes the body after an overnight fast,” Greene notes. “Adding these five ingredients gives you the nutritional boost you need to stay sharp and balanced all day.”
A Practical Breakfast Recipe
Try this simple recipe that Greene recommends for an energising start to your day:
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50 g oats
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200 ml unsweetened soya milk
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200 g Greek yogurt
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5 g honey
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15 g chia seeds
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100 g fresh fruit or berries
This blend provides roughly 480 kcal, with 30 g of protein, 11 g of fibre, and a balanced macronutrient profile that supports hormone balance, immunity, and digestion.
If you’re short on time, Greene suggests using Almased’s meal replacement formula — a blend of high-grade soya protein, yogurt, and enzyme-rich honey. Mix it with oats, chia seeds, and berries for a quick, nutritious start that fuels your body for the day ahead.
