The perfect breakfast: Professor explains what belongs on your plate in the morning

Home office, online meetings, convenience food and delivery service: especially in the last three years, our eating habits have changed fundamentally due to many circumstances. One issue that has not become less important is our own health. And in addition to exercise, nutrition also plays an important role.

The topic of “healthy eating” is currently mostly equated with vegetarian or vegan diets. “Eating without” (gluten, lactose, etc.) is becoming increasingly important. But what does a healthy, wholesome or balanced diet really mean?


For me personally, this means giving my body what it needs at the right time. That doesn’t mean that I go without anything, but rather that I eat according to my biorhythm. Of course, small rewards are also allowed now and then.

The basic components of nutrition are carbohydrates, fats and proteins. Nutrition should support the natural biological process and not interrupt or disturb it. It is wrong to highlight a macronutrient positively or negatively. For me, a “healthy” diet is one that gives equal consideration to all components.


A nutritional recommendation for our stressful everyday life

  • In the morning Breakfast should be energy-rich and contain lots of carbohydrates.
  • Lunch Vital substances are needed, which can be obtained through a varied mix of foods, but fast food or quick snacks should be avoided. Vital substances can only be found there with a magnifying glass.
  • In order for the body’s repair processes to take place overnight, at evening We recommend a meal rich in nutrients, ie lots of protein. This way the body gets the right thing at the right time.

You should also avoid snacks between meals. This can increase insulin levels in the body. This also includes the occasional latte macchiato. Drink it straight after eating! But please never forget to enjoy it. Eating is more than just calories and nutrients. Eating is culture, eating is a reward and eating is fun!

Below I have put together three recipes that you can easily integrate into your daily work routine and that will help you keep your everyday stress to a minimum.

Morning: Energy boost for the day – The right muesli

Breakfast is about giving your body enough energy for the day. When you get up in the morning, your glycogen stores are attacked or used up by your brain, which needs carbohydrates all night long. And your body can only start the day full of energy if you give it carbohydrates as an energy source. But a portion of fat is also necessary so that fat metabolism, the second important energy source, gets going. You can eat until you’re really full at breakfast so that your metabolism can be active in the next few hours until lunch and you don’t feel hungry again.

Bread eaters can get their money’s worth in the morning, because bread, especially the wholegrain variety, is an ideal way to start the day. However, the “hearty” among you who have always eaten cheese, sausage, cold cuts or ham should change or reduce the resulting protein intake to a minimum. Alternatively, vegetarian spreads or vegetable toppings are recommended. Try it, because the change is easy!

In contrast, there are almost no restrictions when it comes to muesli. Oat flakes, nuts, bran with fruit or dried fruit are real energy stores that keep you full for hours. You should replace the milk with soya milk or try orange juice. If you soon get hungry again despite having breakfast, then try increasing your morning cereal portion, because that is always better than a snack.

When should I actually eat breakfast?

You don’t have to start the day immediately after getting up. That would be better for your metabolism, but if you don’t have an appetite right away or it’s difficult for you to organize it, you can postpone it a little. However, you should wait a maximum of one to one and a half hours between getting up and breakfast so that your basal metabolic rate doesn’t switch to “emergency mode.” Be careful: a late breakfast also delays lunch. You should always allow four to five hours between the two meals.

Below I have listed some ingredients and their components that you can easily integrate into your daily muesli:

Oatmeal: Oatmeal may not be the lowest in calories, but it does contain a high proportion of unsaturated fatty acids and magnesium. The long-chain carbohydrates and fiber also ensure that you feel full for a long time. Just 40 grams of oatmeal a day also covers 90 percent of your daily requirement of manganese and 20 percent of your daily requirement of copper and zinc.

Cashew nuts: With only 42 g of fat per 100 g, cashews are relatively low-fat nuts. Their high protein content and 270 mg of magnesium per 100 g make them the perfect nerve food for vegetarians and vegans. Cashews are also particularly good for tryptophan, which produces the “happiness maker” serotonin in the brain: with a whopping 450 mg of tryptophan per 100 g, they are a real mood booster.

Chia seeds : They have five times as much calcium as milk. They also have a high content of antioxidants and important omega-3 fatty acids. Just 15 grams of chia seeds contain 5.6 grams of fiber, which is 22 percent of the recommended daily requirement.

peanuts : They have a high magnesium, protein and vitamin B content. They consist of 25 percent protein. They contain numerous vital minerals such as iron, phosphorus, potassium and calcium. They also contain valuable trace elements such as copper, manganese and zinc. The fiber they contain stimulates digestion. But be careful: peanuts have a relatively high calorie content.

Goji berries: They provide us with important nutrients and 19 different amino acids. Goji berries contain more vitamin C than most citrus fruits and also vitamin B. The small red berries also contain the essential fatty acids that the body cannot produce itself.

linseed : Have a slightly nutty taste and contain a high concentration of unsaturated fatty acids (omega-3 fatty acids).

Sesame: Sesame has an oil content of almost 50 percent and therefore contains many valuable unsaturated fatty acids. The protein content of the small seeds is particularly high at 20 to 40 percent. Tip: Unpeeled sesame in particular contains many valuable minerals such as calcium, iron, phosphorus and niacin.

Sunflower seeds : Contains a lot of vitamin E and is therefore a perfect scavenger for free radicals. This vitamin slows down the aging process, is said to protect against cancer and heart attacks, improves blood circulation and prevents vascular deposits.

Lunch: Nutrient-rich food – green mixed salad with grapefruit fillets, walnuts & mint

Feeling a little hungry between meals? When your stomach is rumbling and you’re losing concentration, it’s worth eating a little something to feel good again. Unfortunately, in such situations, people often reach for sweets first – but unfortunately they don’t promote a balanced diet, and instead quickly lead to another bout of hunger.

Balance is at least as important for the body as strength, performance and extensive regeneration. Grapefruit gives you exactly the right amount of balance for a successful working day. It lowers cholesterol levels and balances the gastrointestinal tract and immune system.

The nutrient-rich grapefruit turns out to be a real detoxifier. This is mainly because it contains a lot of fiber in the form of pectins, which bind cholesterol and thus lower cholesterol levels. Grapefruit also helps balance the gastrointestinal tract and the immune system. The bitter substances in the pulp promote the production of digestive juices, stimulate blood flow to the digestive organs and thus get the metabolism going. With a content of around 40 mg per 100 g of pulp, grapefruit is considered to be particularly rich in vitamin C. It increases the absorption of iron from food, which is needed for blood formation.

Walnuts ensure strong nerves and, in appropriate quantities, make you fit. They contain a particularly high amount of ellagic acid. This secondary plant substance slows down free radicals and stimulates the immune system. Stressed from work? No problem. Walnuts contain large amounts of various B vitamins, which help you stay relaxed even when you are stressed. Of all nuts, walnuts have the highest content of omega-3 fatty acids, which keep the heart and blood vessels fit and are also good for the grey matter. Just around 15 grams cover the daily requirement of healthy fatty acids. Whether as a delicious snack or as a highlight at lunch: walnuts are a boon for our body.

mint Not only does it look beautiful when served, it tastes aromatic and is also a great all-rounder: both the bitter substances it contains and the high content of the essential oil menthol have an antispasmodic, calming and pain-relieving effect. Mint is a reliable helper, especially for stomach cramps or flatulence. Try it out.

Evening: Time to relax – Vegan chickpea curry

In today’s fast-paced world, finding time to relax and rejuvenate is important to maintaining our overall well-being. Our busy schedules often leave us feeling exhausted and stressed, which is why it’s essential to prioritize self-care. One effective way to achieve relaxation and rejuvenation is to consciously enjoy dinner.

And now for the recipe: Chickpeas contain a lot of valuable proteins and fiber. The combination ensures that your feeling of satiety is satisfied for a longer period of time. Proteins also play an important role in muscles. They help the body to build muscle and maintain it as we age, and are therefore a fundamental component for good regeneration.

Chickpeas provide other important nutrients: These include iron, folic acid, potassium, magnesium, B vitamins and vitamin C. These are all responsible for regulating metabolism. Vitamin C also helps with the absorption of the iron contained in chickpeas, thus further improving the regenerative effect.


  • 120 g chickpeas (canned)
  • 6 pcs. cauliflower
  • 1 bell pepper (red)
  • 2 pinches curry powder
  • 50 ml water
  • 100 ml coconut milk
  • 1 onion
  • 1 garlic clove
  • 1 pinch of salt
  • 1 tsp parsley


  1. Place the chickpeas in a sieve, rinse and drain.
  2. Cut the peppers into small cubes.
  3. Peel and dice the onion. Divide the cauliflower into florets.
  4. Fry the cauliflower in oil in a hot pan for 1-2 minutes on all sides. Then add the onions and fry for another 1-2 minutes. Then add the diced peppers and chickpeas and mix well.
  5. Add the coconut milk and water to the pan and let everything simmer for about 3-5 minutes.
  6. Add curry powder, stir well and bring to the boil briefly.
  7. Season with salt and pepper and garnish with parsley.

Nutrition as a philosophy of life

Remember to take time to relax, rejuvenate and enjoy your meals – it’s an essential aspect of self-care. Prioritize your well-being and treat yourself to these nutritious recipes for a healthier and more balanced lifestyle. Bon appetit!