Nothing quite gets you going in the morning like a healthy, energy-boosting breakfast, but what foods will keep you going until lunch?

It’s the most controversial of meals. Some skip it, some swear they can’t get through the day without it, but to keep the energy levels up until lunchtime, most of us have realised we should be coming down firmly in the latter camp. Read on for inspiration from sports nutritionist Raquel Britzke*…

1. PRE-WORKOUT: Nobody likes working out on a full stomach so for something lighter, try smashed avocado on an oatcake, or a handful of almonds before hitting the gym.

2. FOR THE ‘TIME POOR’: Always in a rush? A quick, tasty option is sugar-free granola with Greek or coconut milk yoghurt. Top with fresh berries for a natural sweet hit.

3. FOR MUMS-TO-BE: Pick plain foods if you’ve got morning sickness. Flatbreads or grapes are normally well accepted by a queasy pregnant tummy, and give you enough energy to start the day.

4. TO BOOST THE BRAIN: Preparing for a tough day in the office? Then opt for porridge topped with a banana – the former will fill you up and stop you reaching for the work biscuit tin, while the latter is high in dopamine, a brain chemical involved in increasing motivation and concentration. Add some nuts to the mix as they’re rich in vitamin B6 which helps improve memory.

5. FOR WEEKENDS: Bit more time on your hands? Try fried eggs prepared with coconut oil on rye bread. Coconut oil contains lauric acid, which enhances the immune system through its antiviral and antibacterial effects, while eggs are rich in protein to keep you feeling fuller for longer.

6. FOR INSTAGRAM: Can’t get through the day without snapping your food? Start the day with a ‘smoothie bowl’. This involves topping a thicker smoothie with extra fruit and cereal for a more substantial breakfast. They’re all the rage on social media this year and give new meaning to the phrase ‘looks good enough to eat’.

Resources: www.raquelbritzke.com