Dr Amir Khan reveals his favourite breakfast foods

The key to feeling healthier and happier is starting with the basics. Supplements and fitness trackers are all well and good, but if you're not starting the day on the right note, it's going to be an uphill battle.

"If there's one meal I think is worth getting right, it's breakfast," Dr Amir Khan, NHS GP and woman&home's resident doctor, tells us. "A good breakfast can help stabilise blood sugar levels, keep you feeling fuller for longer, reduce mid-morning cravings, and set you up for better energy throughout the day."

So what should you go for? High-protein foods are key, he says. "Protein helps slow the release of sugar into the bloodstream, supports muscle health, and is one of the most filling nutrients we can eat," he tells us. "Ideally, I'd like to see a source of protein included in every meal, including breakfast."

Dr Amir Khan's favourite breakfast foods

The doctor says he opts for a savoury breakfast every morning. "It doesn't have to be complicated," he says, listing his favourite as eggs (boiled, poached, or scrambled) with wholegrain toast, avocado, mushrooms, tomatoes, or spinach.

"Other great choices include Greek yoghurt with nuts and seeds, cottage cheese on wholegrain toast, or even leftovers from last night's dinner. There's no rule that says breakfast foods must be sweet," he says.

More options include smoked salmon with cream cheese or hummus on wholegrain toast (with the additional benefit of more omega-3 fatty acids for brain health), overnight oats or porridge with chia seeds, or a breakfast burrito. This could contain scrambled eggs, black beans, avocado, and homemade salsa in a wholewheat tortilla.

The ideal breakfast contains three elements, he tells us: "Protein, fibre, and healthy fats. Together, they help keep blood sugar levels stable, support gut health, and keep you satisfied until lunchtime."

But one of the biggest breakfast mistakes the doctor sees is people reaching for sugary foods in the morning. "Sugary cereals, pastries, flavoured yoghurts, and some breakfast bars can cause a rapid rise in blood sugar, followed by a crash a few hours later, leaving you hungry, tired, and reaching for snacks," he says.

For those going through menopause, it's particularly important to avoid this crash. The sugar spike and drop mimics physical stress, according to a study in Maturitas. In turn, this triggers the release of adrenaline and cortisol, which can trigger symptoms like hot flushes, fatigue, and brain fog.

"My advice is simple: stop thinking of breakfast as a chance to eat dessert. Move away from highly processed, sugary options and towards a more savoury, protein-rich start to the day. Your energy levels, appetite and long-term health will thank you for it."