We're sure you've heard that time-old saying about breakfast being the most important meal of the day, and this is even truer during pregnancy. Having a good breakfast gives you all the nutrients you need to get the day going, and during pregnancy, you're even more likely to need that energy boost. These recipes are safe to eat in any trimester, so get inspired.
To help get your day off to a good start, we've found these top healthy breakfast ideas:
Wholewheat Pancakes With BlueberriesIncrease your fibre intake at breakfast with some tasty pancakes made with wholewheat flour. The blueberries add a vitamin C boost for a healthy immune system
Granola Breakfast BarToast oats, flaked almonds, sunflower seeds and quinoa seeds, mix with dried cranberries, brown sugar, melted butter, cinnamon and honey and squash together into a tray then harden in the fridge. It’s perfect for when you need a quick breakfast or energy-boosting snack.
Avocado On ToastMash up a ripe avocado onto some wholewheat toast for a vitamin E hit that will help keep skin healthy. Squeeze with lemon so it keeps its colour – and you get vitamin C to boot. It’s also rich in plenty of healthy, energy-boosting fats. For a B-vitamin boost, spread the toast with Marmite, too.
French ToastSoak pieces of wholewheat bread in egg mixture and leave for 20 minutes until it’s totally absorbed, then either dry fry in a frying pan or bake in a 200C oven for 20 minutes or until the bread is golden. Serve with golden syrup and fresh fruit for a healthier take on a regular fried French toast.
Asparagus FrittataSteam some folate-rich asparagus for three minutes (it’s just coming into season) and then add to an oiled frying pan with beaten eggs and seasoning, and cook on a medium heat until cooked through. Folic acid helps to prevent development problems in your baby, while eggs are rich in protein, to fill you up until lunch and keep energy levels steady.
Mango And Wheatgerm SmoothieChop up a mango, add a cup of plain low-fat yogurt, one tablespoon of wheatgerm and two tablespoons of orange juice and blitz in a blender. The mango contains enzymes which aid digestion, while the yogurt provides calcium to help your baby’s bones grow strong. And wheatgerm helps increase stamina and builds muscle for energy.
Bircher MuesliIf you want something lighter than porridge, try bircher muesli. Simply soak whole rolled oats overnight in either milk, unsweetened apple juice or, if you want to go dairy-free, soya or almond milk. In the morning, grate in a raw apple into it, stir in some natural yogurt and top with fresh berries. The energy in the oats will be released slowly so you won’t get any highs and lows mid-morning, meaning you’ll be less tempted to reach for the office biscuit tin.
Baked Eggs With Tomatoes And ChilliFor a wake-up kick, slowly cook drained tinned tomatoes, garlic and chilli until it’s thickened. Add in chunks of wholemeal bread so that they start soaking up the tomato juice. Crack a couple of eggs on top and sprinkle with pieces of feta cheese. Place the pan under the grill until the eggs are cooked through. Tomatoes are rich in vitamin C, which is needed to absorb iron and vital for helping your baby grow.
Almond Butter On ToastIf you fancy a change from peanut butter, try another type of nut butter – you can get almond and cashew nut butters. They’re high in protein to keep you fuller for longer, are energy-boosting, and rich in nutrients such as vitamin E. Choose a wholemeal toast for long-lasting energy.
Sardines On ToastOk, so fish for breakfast may be one of your stranger cravings, but sardines are rich in omega-3 fatty acids which help with your baby’s brain development. Gently heat up some tinned fillets in the oven until warmed through, place on toasted ciabatta and sprinkle with fresh chilli and parsley and a drizzle of olive oil.
Crumpets Topped With Cream Cheese And JamWith the cheese melting into the holes in the crumpet and the natural sweetness of the strawberry jam, this is like a healthier version of strawberries and cream.
MuffinsBoost the fibre content of these berry muffins by swapping 100g of the plain flour for a wholemeal variety, and it will fill you up and keep you going all day.
Healthy Baked BeansYes, it’s tempting to open up a tin of Heinz, but you can also make your own healthy beans, without all the added sugar and salt. Simply cook some dried cannellini or haricot beans with tinned tomatoes, garlic and cider vinegar. A great source of fibre to keep your digestion healthy in pregnancy.
Scrambled Eggs With Extra VegetablesFry some mushrooms, onions, peppers and peas with then stir in eggs until they’re scrambled for an egg breakfast with an extra vitamin hit. Serve it in a wholemeal pitta bread for added energy.
Buckwheat GranolaThis gluten-free grain is perfect if you’re intolerant to wheat. It has a low glycaemic index so releases energy slowly so you can keep going through the morning. Make your own by mixing buckwheat groats with porridge oats, seeds and nuts, plus a little honey and oil. Put in a baking tray and pop into a low oven, stirring often. Add dried fruit once baked.
KedgereeMake this classic breakfast dish with smoked haddock and curry spice. Use brown rice as it’s rich in B-vitamins, which your body needs to get energy from food. You can even up the spice if you’re looking to try to kick off labour as your near your due date.
Layered Yogurt Pots With Fruit CompoteTake a tall glass and layer spoonfuls of Greek yogurt with fruit compote. Try making your own apple and pear compote by stewing the chopped fruit and adding some honey for sweetness. The fruit provides a fibre-hit to prevent constipation, while the yogurt is rich in protein to fill you up and help your baby develop.
Grilled Halloumi And Tomato Breakfast WrapIf you’re craving a flavour hit but are trying to cut back on the bacon, go for grilled halloumi cheese in a wholewheat wrap, with chopped tomatoes. Find out what’s happening in each week of your pregnancy with our week-by-week gallery.
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