If you’re reading this through squinty eyes and clutching a litre of water like it’s holy, welcome. You’ve clearly had a big night and now it’s time to pay the piper — but not before we sort you out with a breakfast that won’t make your stomach turn or your head pound harder.
Here at Plan4One, we get it. You’re flying solo, the kitchen feels very far away, and cooking a full English sounds as plausible as hiking Mount Kosciuszko barefoot. That’s why we’ve rounded up 10 quick, easy, and kind-to-your-insides hangover breakfasts, perfect for one tired human trying to function again.
But first — a tiny science moment (don’t worry, no quiz at the end).
🧠 What Does Your Body Actually Need After a Hangover?
When you wake up after a few too many wines, cocktails, or “mystery punch” situations, your body is basically doing damage control. You’re dehydrated, low on key nutrients, your blood sugar has plummeted, and your liver is working overtime to detoxify.
Here’s what helps:
- Fluids – You need water, stat. Coconut water or sports drinks help replace lost electrolytes too.
- Electrolytes – Sodium, potassium, magnesium — they’re all flushed out when you’re, ahem, making frequent trips to the loo.
- Carbs – To boost your energy and stabilise blood sugar.
- Protein – Helps support liver function and muscle repair.
- Vitamins – Especially B vitamins and vitamin C to help the detox process.
- Gentle Fats – Like avocado, nut butters, and ricotta. These help slow digestion and keep you fuller longer.
Now let’s turn those needs into real food that won’t make you cry.
1. 🥑 Avocado Toast with Egg
Why it works: It’s a trifecta of healthy fat, protein, and carbs — and let’s be honest, you probably have bread and eggs kicking around.
How to make it:
Toast 1 slice of wholegrain or sourdough bread. Smash ½ avocado on top. Fry or poach 1 egg (no pressure if it’s not Instagram-worthy). Sprinkle with salt, pepper, and chilli flakes if your stomach’s ready for excitement.
Bonus Tip: Add lemon juice for zing and a sprinkle of sesame seeds if you want to feel like you’ve got your life together.
2. 🍌 Banana & Peanut Butter Smoothie
Why it works: It’s creamy, filling, and hydrating with minimal chewing required. A blender’s buzz is the worst sound you’ll hear today.
How to make it:
Blend 1 banana, 1 tablespoon peanut butter, 1 cup milk (or almond milk), a pinch of cinnamon, and some ice. Add honey for sweetness if needed.
Bonus Tip: Frozen banana = milkshake vibes with nutrition. Magic.
3. 🧀 Vegemite and Cheese Toastie
Why it works: Salt. Carbs. Melted cheese. Vegemite is practically a salty multivitamin.
How to make it:
Butter two slices of bread. Add a thin spread of Vegemite and grated cheese. Toast until melty and golden.
Bonus Tip: Add sliced tomato if you’ve got it and want to pretend this is a health-conscious decision.
4. 🥚 Microwave Scrambled Eggs and Toast
Why it works: Soft, warm, comforting and won’t leave your kitchen looking like a warzone.
How to make it:
Crack 2 eggs into a mug. Add a splash of milk. Microwave in 30-second bursts, stirring each time, until fluffy. Serve with toast.
Bonus Tip: Stir in some baby spinach to feel like a responsible adult.
5. 🍯 Greek Yoghurt Bowl with Honey and Fruit
Why it works: It’s cool, gentle, and requires zero effort. Exactly the level of ambition we’re working with today.
How to make it:
Scoop ¾ cup plain Greek yoghurt into a bowl. Drizzle with honey. Top with banana slices or berries — fresh, frozen, or even slightly sad ones from the back of the fridge.
Bonus Tip: Sprinkle chia seeds or almonds if you can manage it.
6. 🥣 Instant Oats with Berries and Almond Butter
Why it works: Warm and soft, with a slow release of energy that won’t make your blood sugar crash (again).
How to make it:
Mix ½ cup quick oats with ¾ cup milk or water. Microwave for 90 seconds. Stir in a spoonful of almond butter and top with frozen or fresh berries.
Bonus Tip: Cinnamon not only tastes great, it also helps stabilise blood sugar — your body will thank you later.
7. 🥔 Leftover Roast Potato Hash with Egg
Why it works: Because carbs are comforting and potatoes don’t judge your life choices.
How to make it:
Chop up leftover roast potatoes and fry in a pan with a bit of olive oil until crispy. Crack an egg on top and cook until the white is set.
Bonus Tip: Throw in chopped capsicum or onion if your head isn’t pounding too much.
8. 🍞 Toast with Ricotta and Honey
Why it works: Light, sweet, and creamy without being too rich — perfect if your stomach’s still a bit delicate.
How to make it:
Toast one slice of bread. Spread with ricotta. Drizzle with honey. Add cinnamon or crushed nuts if you’re feeling brave.
Bonus Tip: A side of herbal tea (peppermint or ginger) will do wonders.
9. 🌯 Breakfast Wrap with Egg and Spinach
Why it works: All the goodness of an egg brekkie in one hand-held wrap. Easy to hold, hard to mess up.
How to make it:
Scramble 1 egg in a pan. Add a handful of spinach and a little shredded cheese. Wrap it up in a tortilla and munch while sitting very still.
Bonus Tip: Hot sauce optional — depending on whether your stomach has forgiven you yet.
10. 🥥 Coconut Water and Muesli Bowl
Why it works: It rehydrates you and feeds you at the same time. Think of it as a holiday in a bowl.
How to make it:
Scoop muesli into a bowl. Add sliced banana and berries. Pour chilled coconut water over the top.
Bonus Tip: Works especially well if you can’t stomach dairy or want a super refreshing option.
🎯 Final Thoughts: One Bite Closer to Feeling Human
Look, there’s no magic breakfast that’ll erase your regrets or that group chat you started at 2:47am — but there are simple, satisfying meals that will ease the hangover beast back into its cave.
Start with hydration, be gentle on your gut, and don’t overthink it. If all you can manage is toast and coconut water today, that’s still a win.
Want More One-Pan Miracles and Lazy-Day Life Savers?
If you liked these solo recovery breakfasts, you’ll love the rest of what we cook up at Plan4One — from healthy meals for one to budget-friendly snacks and zero-waste kitchen hacks.
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