Apple, Mixed Nuts & Seeds

A grab-and-go breakfast for busy mornings when you need something healthy in under a minute.

Serves: 1

Prep Time: 1 minute

Cook Time: None

Difficulty: As easy as it gets.

Ingredients

• 1 medium apple

• 30 g mixed nuts and seeds (unsalted)

A great mix includes:

• Almonds

• Walnuts

• Cashews

• Pumpkin seeds

• Sunflower seeds

Optional Upgrades

If you have another 10 seconds, these simple additions make an already good breakfast even better.

Higher-Protein Option

Add:

• 200 g high-protein Greek yoghurt

This increases the protein substantially, helping you stay fuller for longer while supporting muscle maintenance and recovery.

Morning Drink

Choose one:

• Espresso or black coffee

• Green tea

• Water

If you enjoy caffeine, an espresso or black coffee can provide a convenient boost without adding calories. If coffee isn't your thing, green tea is an excellent alternative and pairs perfectly with this breakfast.

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Method

1. Wash the apple.

2. Measure out approximately 30 g of mixed nuts and seeds.

3. Grab your preferred morning drink.

4. If using, take a tub of high-protein Greek yoghurt with you.

5. Enjoy wherever your morning takes you.

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Approximate Nutrition (Base Recipe)

Calories	Protein	Carbohydrates	Fat	Fibre
290 kcal	8 g	28 g	18 g	7 g

With 200 g High-Protein Greek Yoghurt

Calories	Protein	Carbohydrates	Fat	Fibre
≈430 kcal	≈28 g	≈36 g	≈18 g	≈7 g

Ingredient Swaps

Fruit

Choose one:

• Apple

• Pear

• Orange

• Banana

• Peach

• Nectarine

Nuts & Seeds

Build your own mix using:

• Almonds

• Walnuts

• Cashews

• Pistachios

• Brazil nuts

• Pumpkin seeds

• Sunflower seeds

Extra Protein

Add:

• High-protein Greek yoghurt

• Cottage cheese

• Protein shake

• Boiled eggs

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Meal Prep

1. Keep a container of mixed nuts and seeds in your pantry, work bag, car or desk drawer, and stock fresh fruit in your kitchen each week.

2. For even more convenience, portion individual serves into small reusable containers so breakfast is ready to grab as you head out the door.

3. If you enjoy the higher-protein option, keep single-serve tubs of high-protein Greek yoghurt in the fridge for an effortless upgrade.

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Coach Notes

• This isn't designed to be the "perfect" breakfast; it's designed to be the breakfast you'll actually eat.

• Apples provide fibre and carbohydrates for sustained energy, while the nuts and seeds contribute healthy fats, minerals and additional fibre.

• Including both nuts and seeds provides a wider variety of nutrients than nuts alone, including magnesium, zinc, selenium and vitamin E.

• If you're aiming to increase your daily protein intake, add a tub of high-protein Greek yoghurt.

Sometimes the healthiest breakfast isn't the most elaborate one; it's the one that's realistic enough to fit into your busiest mornings.

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Shopping List

Fresh Produce

• Apples

Dairy (Optional)

• High-protein Greek yoghurt

Pantry

• Almonds

• Walnuts

• Cashews

• Pumpkin seeds

• Sunflower seeds

Drinks

• Coffee beans or ground coffee (optional)

• Green tea (optional)