If you’re hunting for a cheap and healthy breakfast that won’t break the bank—or your spirit—look no further.
Renowned dietitian Dr. Carrie Ruxton has stepped up to the plate with five fuss-free morning staples sure to keep your vitamin and mineral goals in check.
Recent figures suggest we’re not exactly champs at satisfying our daily nutrient requirements: nearly half the UK (48%) admits struggling to get enough vitamins and minerals, a figure that jumps to 61% among 18-24-year-olds.
According to Dr. Ruxton, starting the day with a well-rounded meal—think spinach, eggs, and a glass of orange juice—can have a “lasting impact” on both health and energy levels.
It’s not exactly breaking news that our diets could do with a bit of a tune-up. NHS England has flagged a rise in hospital admissions linked to vitamin deficiencies—mostly down to iron-deficiency anaemia and a lack of B vitamins.
On top of that, a 2023 study found that one in five Brits isn’t getting enough vitamin D, which means our bones might not be as sturdy as we’d like to think.
Nearly half of adults (46%) struggle to maintain a balanced diet, and a good chunk (44%) let those New Year’s resolutions fizzle by the time February calls it quits.
But 2025 might be different: more than half of the population (53%) is now keen on upping their intake of vitamins and minerals.
“Many people struggle to meet their daily vitamin and mineral needs, and breakfast is the perfect opportunity to kickstart the day with essential nutrients.
The choices we make first thing in the morning, like adding spinach for iron, citrus for vitamin C, or eggs for B vitamins and vitamin D, can have a lasting impact on our energy levels and mental health.
A well-rounded breakfast, rich in these nutrients, not only supports immunity and bone health but also contributes to long-term well-being.
It’s encouraging to see more people seeking ways to improve their diets in 2025, and making small adjustments to your morning routine is an easy yet effective place to start”
Below are Dr. Ruxton’s five simple picks for a cheap and healthy breakfast that will help meet your nutritional goals without bruising your wallet:
Blueberries – The Antioxidant Powerhouse
Loaded with vitamin C for immunity and vitamin K for bone health, blueberries are antioxidant superstars. A handful brightens up cereals or smoothies. Frozen bags often cost less and are available all year.
Porridge – The Fibre-Filled Essential
Oats deliver B vitamins, magnesium, and phosphorus for energy and bone support—and they help lower ‘bad’ LDL cholesterol.
Thanks to their high fibre content, oats keep you feeling full for longer—perfect for powering through the morning without raiding the biscuit tin.
For an easy, no-fuss breakfast, soak them overnight in apple juice with a handful of raisins and a dollop of natural yoghurt. By morning, you’ve got a creamy, delicious meal that’s ready to eat—no cooking required.
Eggs – The Nutritional All-Rounder
Packed with vitamins A, D, E, and B12, eggs also contain selenium and iodine to support thyroid function.
A Spanish omelette with peppers, onions, and potatoes can be made ahead and reheated—or simply scramble up something fresh and hot.
Citrus Fruits – Your Daily Vitamin C Dose
Oranges and grapefruits offer immune-boosting vitamin C, folate for energy, and potassium for muscle function.
One glass of 100% orange juice a day packs a significant nutrient punch—whether it’s from the store or squeezed at home—according to a recent Spanish study.[4]
Spinach – The Mighty Superfood
Brimming with iron for healthy blood flow and cognitive function, spinach also boasts vitamins A, C, and K for a full roster of benefits.
Slip some into an omelette, blend it in a smoothie, or go classic with eggs Florentine on sourdough.
“These breakfast staples not only provide essential vitamins and minerals, but they are also easy to include in your daily routine and are budget-friendly.
Whether you’re looking to increase energy, improve digestion, or support overall health, these simple, healthy foods can help you stick to your New Year’s goals and enjoy a nutritious start to each day.”
*Source: NHS England
[4] Spanish study on orange juice and nutrient content