CLINICAL KNOWLEDGE MAGAZINE
4 min read
Morning Snack – Quick Meals Within a Quarter of an Hour
Julia Wójcik
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Diets Premium Medical Expert • 22.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE CLINICAL KNOWLEDGE MAGAZINE | min read 4 min |
| Diets Premium Medical Expert Julia Wójcik | Scientifically reviewed by a clinical dietitian 22.03.2026 |
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Key Takeaways
It is not uncommon for there to be so many tasks in the morning that it feels like there is no time at all. However, one should not forget to eat, as it provides energy for the whole day. In such situations, a quick breakfast that can be prepared in 15 minutes or less is a great choice. In this article, we present a few such recipes.
Meal Plan
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What to consume for breakfast?
The most popular breakfast dishes are undoubtedly sandwiches. They are quick and easy to prepare, and there will always be something in the refrigerator that will allow them to be made. However, eating the same thing every day can get boring over time. Therefore, it is advisable to incorporate other meals into the diet that can be prepared just as quickly as sandwiches. Some of these can be prepared the day before, saving even more time in the morning. We can mention here, for example, oatmeal or buckwheat porridge. By spending a few minutes in the evening, you won't have to worry about breakfast in the morning. So, what should you choose instead of the classic sandwiches? For lovers of sweet breakfasts, we recommend oatmeal, which can be prepared in just 10 minutes. You can cook it on milk or pour boiling water over it, which will further speed up the preparation process. Favorite ingredients will make the oatmeal always taste different. You can add bananas and nuts, or next time apples and peanut butter. Such a breakfast will not get boring. However, if you prefer savory breakfasts, you can prepare tortilla with additions, toast, casserole or eggs.
Cook Lunch in 15 minutes
Preparation time: 15 minutes Ingredient list (per 1 serving): oat flakes 5 tablespoons (50 g), milk cup (240 ml), coconut flakes 6 tablespoons (6 g), blueberries handful (50 g) walnuts 5 pieces (20 g), erythritol tablespoon (5 g). Step-by-step instructions1. Pour milk into a pot, add coconut flakes and erythritol, bring to a boil. 2. Then add oat flakes and cook for 5 minutes. 3. Remove from heat, transfer to a bowl. 4. Serve with fruit and chopped walnuts. Nutritional values (1 serving): – energy: 506 kcal, – protein: 19.0 g, – fat: 23.2 g, – carbohydrates: 59.1 g.
Bread with mozzarella cheese and tomatoes
The preparation time is 15 minutes. Ingredients (for 1 serving): whole grain bread - 2 slices (70 g), pesto of any flavor - 1 teaspoon (10 g), mozzarella cheese - 1/2 piece (60 g), tomatoes - 2 slices (30 g), salt - pinch (0.2 g), oregano - sprinkle (0.2 g). Preparation: 1. Preheat the oven to 200°C. 2. Cut the mozzarella into thin slices. 3. Spread the pesto on the bread and then place the mozzarella and tomato slices on top. 4. Season with salt and oregano and bake for 5 minutes. Nutritional value (1 serving): Energy - 368 kcal, Protein - 21.2 g, Fat - 15.4 g, Carbohydrates - 39.0 g.
Chia Seed Dessert with Kiwi
Preparation time: 15 minutes Ingredients (per serving): – chia seeds – 2 tablespoons (20 g), – milk – 1/2 cup (120 g), – erythritol – 1 tablespoon (5 g), – kiwi – one fruit (75 g), – walnuts – 5 pieces (20 g), – natural yogurt – 2 tablespoons (40 g). Preparation method: 1. Pour milk into a container and add chia seeds and erythritol, then mix well. Allow to sit in the refrigerator overnight. 2. The next morning, add diced kiwi, walnuts, and natural yogurt. Nutritional value (per serving): – energy: 389 kcal, – protein: 14.5 g, – fat: 26.2 g, – carbohydrates: 24.7 g.
A loaf of hummus and an egg cooked differently
Preparation time: 15 minutes Ingredients (per 1 serving): grapefruit bread unit (90 g), hummus 2 tablespoons (20 g) eggs unit (50 g),?? rucola handful (20 g), cucumber piece (50 g); olive oil tablespoon (5 g), salt spikes (0.2 g). Preparation 1. Heat olive oil in a frying pan, add the egg, and cook until the white is set. 2. In the meantime, slice the bread, spread hummus, and add rucola. 3. Transfer the cooked egg to the bottom slice of bread, add cucumber, season, and cover with the other half of the bread. Nutrition facts (1 serving): – Calories: 401 cal, – Protein: 17.0 grams, – Fat: 13.2 grams, – Carbohydrates: 56.4 grams.
Morning with tuna and feta cheese
Time of preparation: 15 minutes Ingredients (per 1 serving): Rocket – handful (20 g), Cucumber – piece (50 g), Tuna in its own sauce – 1/2 piece (60 g), Corn – 4 tablespoons (60 g), Feta cheese – 2 pieces (40 g), Pumpkin seeds – a teaspoon (5 g), Olive oil – 2 teaspoons (10 g), Pepper – pinch (0.2 g), Salt – pinch (0.2 g). Preparation: 1. Wash rocket and place it on a plate. 2. Add tuna and corn. 3. Peel cucumber, slice it into thin slices and add it to the mixture. 4. Cut feta cheese into small cubes and add it to the plate. 5. Garnish the mixture with pumpkin seeds, drizzle it with olive oil and season it with salt and pepper. Nutritional value (1 serving): – Energy: 339 kcal, – Protein: 23.9 g, – Fat: 20.2 g, – Carbohydrates: 16.4 g.
Julia Wójcik
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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