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“There has never been a sadness that can’t be cured by breakfast food”

Ron Swanson perfectly sums up our undying love for all things eggy, toasty and caffeinated for those of us who view sleep as the obstacle between us and breakfast.

At UQ Sport HQ, we’re big fans of our high-protein meals first thing in the morning. Upping your protein intake at breakfast will keep you feeling fuller for longer, and help with that pre-lunch hunger struggle!

Toast may be the oldest thing since sliced bread, but we’re shaking up the game to include some new favourites. Supercharge your morning with these high-protein toast toppers that will have you building muscle with each swipe of nut butter.


If life has you going nutty, try this classic combo to ease the madness.

You’ll need

  • 2 tbsp peanut butter (or the nut butter of your choosing)
  • 1 banana, peeled and sliced
  • ½ tsp chia seeds

How to make

  1. Spread the nut butter onto your toast, as thick as you can handle.
  2. Place banana slices evenly onto toast, filling all the nooks and crannies.
  3. Sprinkle chia seeds!
  4. There is no step four. It’s really that simple…


Gym junkies unite for this ‘train mean, eat clean’ topper.

You’ll need

  • 2 tsp extra virgin avocado oil*
  • Handful of spinach
  • 1 egg
  • Grated cheese (of your choice)

*Extra virgin avocado oil is a healthier cooking option to olive oil, as it can be heated to a higher temperature.

How to make

  1. Heat one teaspoon of avocado oil in a frying pan until hot, and sauté spinach for 2 minutes with a pinch of salt. Once wilted, set aside and wipe pan clean.
  2. Beat one egg in a bowl, seasoning with salt and pepper to taste. Heat remaining oil in pan, then pour the egg mixture in slowly, allowing it to spread thinly. Lower the heat. Once the omelette is cooked, use a rubber spatula to gently fold the omelette into quarters.
  3. Stack spinach and omelette on toast, sprinkling grated cheese on top.
  4. Enjoy!


Indulge your sweet tooth in a breakfast treat that won’t pack a calorie punch!

You’ll need

  • 2 tbsp ricotta cheese
  • 2 small figs, quartered
  • 1 tsp honey

How to make

  1. Spread the ricotta cheese onto your toast – the cheesier the better, in our opinion!
  2. Place quartered figs on top in a diagonal pattern, pleasing to the eye.
  3. Drizzle honey on top for a delectable combo that’s just meant to ‘bee’.


Planning to have tea with the Queen? Get a little bit fancy and toast royalty with this regal stack fit for a king.

You’ll need

  • 2 tbsp cream cheese
  • Smoked salmon slices
  • 1 medium cucumber

How to make

  1. Spread the cream cheese onto your toast, remembering to not neglect any corners.
  2. Grab a sharp vege peeler and peel the cucumber lengthways, until you have yourself some thinly cut cucumber ribbons. Place onto toast.
  3. Top with smoked salmon slices, laying them artistically.
  4. Snap a #foodie flat lay and post to Instagram.

Recipes and images courtesy of Buzzfeed.

Hungry for more? Shake things up with our favourite breakfast smoothies!

Stuck on campus without your lunchbox? Check out the All Real Food vending machine in our Fitness Centre for healthy food that nourishes the body, tastes delicious, helps you feel great and is in sync with nature. Plus, it’s re-stocked daily!