Get up better with Swissflex - Balanced breakfast for the office

balanced breakfast
31. May 2023

A balanced breakfast is a good basis for your healthy start into the day. There is almost no one who does not know the phrase "like an emperor in the morning, like a king at noon and like a beggar in the evening"; and it is a well-known fact that breakfast is the most important meal of the day, even in a stressful office life. Yogurt, porridge, cottage cheese, muesli, fried egg or bread with butter and cheese - we have a few healthy recipes to help you prepare a balanced breakfast for the office with little effort - and we have also thought of the sweet sin on the weekend!

Overnight Oats - Balanced breakfast for the office

Overnight Oats

When it comes to a balanced breakfast, hardly anyone can get around overnight oats. No wonder because they are a perfect and healthy breakfast. As the name suggests, these are oat flakes that are soaked with milk overnight in a screw-top jar and turn into a healthy breakfast while you sleep. This version is less complicated than the well-known porridge and at least as delicious! They're the perfect healthy breakfast if you have to get up early in the morning or don't have much time. Just prepare the overnight oats a day ahead and save yourself the stress of preparing a healthy meal early in the morning.

Another great thing about overnight oats is their diversity: whether you prepare them with cow's milk or vegan milk alternatives, such as oat or almond milk, is completely up to you - and there are no limits to the toppings either. So, you can choose the (healthy) topping you like best every day. After all, you should eat what you like. Ideally, the toppings you choose are also rich in vitamins to give you a balanced breakfast. Try adding some deliciously sweet fruit. This way, the Overnight Oats provide you with a meal that is considered healthy, and your sweet tooth is also served. Some of the most popular toppings include oatmeal, granola, nuts, fruits, and berries. A summer breakfast with tropical fruits is at least as good as a winter version with apples and cinnamon. With our basic recipe, you can create the perfect basis for creative, healthy breakfast creations to enjoy at home or at the office.

You need:

  • 50 g oat flakes
  • 150 ml milk (cow's milk or vegan milk alternative)
  • 1 tsp chia seeds
  • Spices to taste (e.g. cinnamon)
  • Sweetener to taste (e.g. honey or agave syrup)
  • Topping of your choice (e.g. fruit, berries or nuts)

In the evening, mix the oatmeal with milk, chia seeds, spices and sweetener in a glass jar and put it in the fridge overnight. The next morning, just wash and cut the fruit and add it as a topping to the oatmeal mixture for both the necessary vitamins and extra flavour. Our tip: You can either enjoy your delicious overnight oats immediately or – if there is no time for breakfast at home – take them to the office as a balanced breakfast.

Balanced breakfast: The croissant as a weekend reward

Let's be honest: we all want to enjoy a healthy, balanced breakfast. After all, breakfast is very important as a basis for a day full of energy. And with the right preparation, you can often manage to eat healthy. So why not take a break from counting calories on the weekend? Watching fat, protein, sugar and carbohydrates is important and whole grain bread, oatmeal, muesli and co. offer you a balanced breakfast. But on the weekend, you can also eat that delicious croissant fresh from the bakery for a change! With jam or a chocolate cream, the breakfast pastry becomes a sweet change from the balanced breakfast during the week. Occasionally, you can certainly have a sweet breakfast with a clear conscience - your otherwise healthy and balanced diet will forgive you for it! Or how about baking some pastries yourself? In doing so, you can reduce or avoid sugar and thus try out "healthy" alternatives for jam and chocolate cream. If baking is not for you, you can also look for other options in the supermarket.

Smoothie Bowls – a holiday for your taste buds

Smoothie Bowl

A balanced breakfast à la sunny paradise: On social media, you can find pictures of so-called smoothie bowls or Bali bowls almost everywhere. They bring back your summer holiday and are good for your body!Because a smoothie bowl can be prepared with all kinds of fruits and is therefore rich in vitamins. If you are an early riser and like to take your time with the first meal of the day, then smoothie bowls could be just the right thing for you. It takes a little longer to prepare, depending on the mix you want, but you will get a varied, balanced breakfast as a reward.

The best thing about smoothie bowls is: they provide the body with important vitamins, fiber, as well as some minerals, plus they are super easy to prepare and you can put them together whichever way you want. With the endless possibilities of flavours, toppings, etc., there are no limits.


Smoothie mix:

  • Handful of frozen strawberries
  • 1/2 banana
  • Almond milk

Mix the ingredients together until you have a firm, creamy "ice cream mixture". If the mixture is too liquid, you can simply add more fruit (for example, banana has a firming effect). Then fill the mixture into a cereal bowl and add the toppings of your choice - and you have got a delicious, healthy breakfast creation! We have collected a list with some of the most popular toppings:

  • Strawberries
  • Raspberries
  • Banana
  • Blueberries
  • Dried coconut flakes
  • Rolled Oats
  • Chia seeds

With the right tips, you can not only sleep healthy, but also eat and live healthy: As you can see, a good start into the day and a balanced breakfast to go does not need long preparations. The recipes can easily be prepared in the morning or the previous evening. If you are very hungry in the morning, you can of course use several recipes to create an extensive breakfast. There are no limits to your tasty creativity! 😊

Photo credits:

Engjell Gjepali /
Alisha Hieb /
Sambazon /

Categories: Sleep Life Balance