As much as we like the thought of enjoying an elevenses snack with co-workers, the sad reality of our frantic, modern working world is that we're lucky if we are able to stop by 2:00 for a quick lunch. So, we need something for breakfast that will keep us fueled — other than stress and caffeine.

That comes down to choosing the right breakfasts that won't leave you feeling lightheaded long before it's properly lunch. Grand Resort Bad Ragaz nutritionist Sonja Ricke says that there are two types of people: those who are fine with two meals a day and those who need three meals. If you're here, you're very likely in the latter category. She says that it is essential to eat the right amount and the right combination of proteins and carbs with nuts for breakfast. "Generally, having either just proteins or just carbs won't fill you up for very long," Ricke says. "It's the combination that is key." Sorry, cereal lovers, but sugary foods are best avoided.

Some filling breakfasts that meet the ratio include roasted sweet potatoes with egg or cheese, green smoothies, savory porridge with egg and millet cooked in milk and topped with apples and hazelnuts. No matter what you have for your main breakfast dish, Ricke suggests adding one handful of seasonal fruit because its vitamin C will help absorb iron found in other foods.

Read on to see 16 satisfying breakfasts that will keep you going and going.

Image via Betsie Van der Meer/Getty

There are 10,000 ways with avo toast and this is one filling version. Add a layer of protein-rich cottage cheese to the bottom of wholegrain toast before avocado. It's doubly creamy and will keep you going until midday. Top with everything bagel seasoning because why not?

Recipe and image via @kissmywheatgrass_

If you don't have time to cook in the morning, egg muffin cups will be your new best friend. The recipe can be made in advance and the portable cups are perfect for when you're dashing to the office. These vegetable-packed egg muffins offer plenty of nutrition and vitamins thanks to spinach, mushroom, peas, red pepper and more.

Recipe and image via @doctorbowl

There's no need to spend precious time in the morning cooking oatmeal on the stove. These oats are made in the microwave and are mixed with flaxseed meal, Greek yogurt and a dash of egg whites. Top them with energizing banana, protein-rich peanut butter, yummy strawberries and a sprinkle of cinnamon. You can bulk them out further with superfood powders.

Recipe and image via @learningfrombalance

There's a reason wellness bloggers can't get enough of chia seeds. They have 16.5 grams of protein per 100 grams, making them great fuel to start the day. Another bonus is that chia seed puddings can be prepared the night before. This refreshing version combines mango and raspberries and is infinitely simpler than some highly decorated Instagram versions.

Recipe and image via @crazyvegankitchen