A morning ritual with a bite: what your muesli can really do

Your breakfast can do more than just fill you up: it gives you energy, protein & positive vibes – if you choose the right ingredients. Whether before your workout, after your morning run or as a healthy start to a busy day: homemade muesli is the perfect blend of taste and nutrition. It gives you energy, keeps you feeling full for longer and provides you with vitamins, minerals and plant-based proteins. But: as healthy as it is – it’s all about the portion size. That’s because nuts, oats and the like are nutrient-rich, but also high in calories. If you strike the right balance, you’ll get the best of both worlds: natural enjoyment and a great figure.

A high-quality muesli doesn’t just provide you with calories – it gives you sustained energy that you can draw on for hours. The key to this lies in the complex carbohydrates it contains, particularly those from wholemeal flakes such as oats, spelt or millet.

Unlike simple sugars, which cause your blood sugar to spike rapidly (and drop just as quickly), complex carbohydrates are digested slowly. This prevents energy crashes as the morning progresses and reliably keeps your hunger at bay.

Tip for athletes: If you train in the morning, you can add a banana or some dried fruit to your muesli – this provides an additional quickly available source of carbohydrates.

A good muesli is a little fibre bomb – and that’s meant entirely as a compliment. Fibre not only ensures long-lasting satiety, but is also essential for healthy gut flora.

It aids digestion, supports the immune system and can even have a positive effect on mental wellbeing. Soluble fibre in particular – such as beta-glucans from oats – also lowers cholesterol levels and has anti-inflammatory properties.

Extra tip: Add linseeds, chia seeds or psyllium husks to your muesli to further increase your fibre intake – but make sure you drink plenty of fluids!

Protein in the morning is a real game-changer – especially for anyone who starts the day actively. It keeps you feeling full for longer, supports muscle growth and boosts your metabolism.

Combined with yoghurt, skyr or plant-based alternatives, they make for a balanced breakfast with an optimal macronutrient profile. Nuts and seeds provide additional plant-based protein and healthy fats.

Fitness Facts: One portion (150–200 g) yoghurt with approx. 30 g of muesli and some fruit makes for an ideal breakfast with around 350–450 kcal – perfect for active people.

Homemade muesli provides you with a packed dose of micronutrients – completely free from artificial additives. Fresh fruit brings vitamin C, B vitamins, potassium and plenty of antioxidants to the mix. Nuts and seeds are a great source of magnesium, zinc and beneficial fatty acids. And oats also provide you with iron and manganese.

Breakfast that makes a difference: If you make your muesli varied and seasonal, you’ll benefit from a colourful range of vital nutrients – and it never tastes boring.

However healthy muesli may be, the calories can quickly add up – particularly from nuts, dried fruit and honey. That’s why it’s important to be mindful of portion sizes and not to underestimate how calorific muesli can be. If you combine around 50–60 g of muesli with 150 g of yoghurt and some fruit, you’ll be in the region of 400–500 kcal – which is ideal for those who exercise regularly, but may already constitute a main meal for others.

Tip: A small measuring jug or kitchen scales can help you get a feel for quantities – without having to count calories at all.

A real treat to make yourself – simply bake a batch to keep in stock and enjoy in just 2 minutes in the morning!

• 50 g coarse oat flakes
• 50 g fine oat flakes
• 50 g coarse spelt flakes
• 50 g five-grain flakes
• 50 g almonds, chopped
• 50 g walnuts or hazelnuts, roughly chopped
• 1 tbsp sunflower seeds
• 1 tbsp pumpkin seeds
• 2 tbsp almond oil
• 2–3 tbsp honey or maple syrup
• 1 tsp cinnamon
• 1 pinch of salt

• 1. Preheat the oven to 160 °C (fan), line a baking tray with baking paper
• 2. Mix the dry ingredients together in a bowl
• 3. Gently warm the almond oil and honey, pour over the mixture and mix everything together well
• 4. Spread out on the baking tray – roast for 20–25 minutes, turning once
• 5. Leave to cool, then transfer to an airtight jar. Keeps for approx. 2 weeks
• 6. To serve: combine yoghurt, fruit and 2–3 tbsp of crunchy muesli. Your energy-boosting breakfast is ready!