Whether you are a mixed martial arts fighter, a recreational exerciser or just someone who’s constantly on the go, eating well each day is vital if you want to achieve everything you set out to do each day. Your food choices will influence how you feel and how your energy levels are throughout the day. To maintain a healthy weight and energy levels breakfast should be consumed each day. If you train early in the morning you still need to make time to eat something that is appropriate for the session ahead, even if that means getting up extra early to eat and allow the time for the food to start digesting.

Breakfast - This is the meal that is ‘breaking’ the ‘fast’ from dinner the night before and is the most important meal of the day. Starting the day with a healthy nutritious breakfast is a big factor in reducing mid morning cravings and should set you up for eating well throughout the whole day. This should be filling enough to get you through the morning and it’s always a good idea to try and eat at least one piece of fruit with your breakfast. Below are just a few healthy ideas that you can use to start the day well.

• Porridge with low fat milk or soy milk

  is possibly the best start to the day as it gives you sustained energy and porridge is a great source of B vitamins which are vital for the release of energy from food.

• Porridge with dried fruit and quinoa
  1. Soak the oats and quinoa over night in the fridge and bring to boil in the morning.
  2. Serve and top with the dried fruits such as raisins, mango, pineapple and apple and yoghurt.
• Smoothies mixed with any fruit combination

  You can also add in natural yoghurts and dilute with water. These are great as healthy snacks at any time throughout the day.

• Scrambled, poached or boiled eggs on whole meal toast with no butter.
• Live yoghurt with a covering of fruit

  is a great, easy and quick way to start the day, especially in the summer months.

• Baked tomatoes on wholemeal toast
  1. Cut the bottom of the beef tomatoes and scope out the flesh into a bowl.
  2. Mix together with finely chopped mushrooms and basil.
  3. Season with pepper and fill the tomato shell.
  4. Sprinkle some olive oil over and bake in the oven for 20 minutes on 180. Place on toast once cooked.
• Scrambled eggs with smoked salmon
  1. Heat a small amount of butter in non stick pan and add in eggs and parsley.
  2. Cook slowly stirring consistently.
  3. Add in the chopped smoked salmon and squeeze lemon juice on top to taste, sprinkle with chives and serve with wholemeal toast.
• Frozen summer fruits

  are available in most supermarkets in the dessert section and can be used for smoothies, added to cereals or used as desserts.

• Huevos Rancheros

  Spice up your morning/lunch with this Mexican style breakfast

  1. preheat oven to 180, finely chop some onion and peppers and heat a small amount of oil in a frying pan. Add the onion and peppers and cook for 5 minutes or until soft (garlic can be added to).
  2. Then add some chopped tomatoes, oregano, a squeeze of lemon or lime juice and cook for a further 5 minutes.
  3. Make to hollows in the mixture and break an egg into each one then place in oven and cook for 10-12 minutes or until eggs are set, then sprinkle with grated cheese and return to oven until the cheese has melted.
  4. Serve immediately with toast or tortilla (for a more traditional Mexican way). I like this with a slice of toast and some baked beans.
  5. To spice up this meal further add some finely chopped chilli with the onions.