Working dad? Here's how to ensure your day goes well...

1. Be time savvy

Get good at time management – if you know you’re going to be pressured in the morning, shower the night before and get your clothes and the kid’s uniforms laid out ready to put straight on in the morning.

2. Eat a better breakfast

Breakfast is the cornerstone of your energy strategy, so eat within an hour of waking and not when you're on the road or, worse still, skip breakfast altogether. Those who do miss this important meal inevitably end up snacking on sugary sweets by mid-morning, which just results in an energy crash by lunchtime.

Time is always short in the mornings so prepare the night before – boil some eggs and keep some salmon or ham slices in the fridge. In the morning get the whole family assembling wraps or making toast toppers to eat at home or, if time is short, to take with them.

Alternatively, mash some hard-boiled eggs with a little mustard and spread on toast, or enjoy sliced ham with tomatoes or mushrooms on granary bread. By combining protein such as meat, fish, eggs and dairy with carbs including bread and cereals, you'll be maximising your energy potential. When time is more plentiful, make breakfast special and enjoy scrambled eggs or a posh version of cheese on toast, croque monsieur.

Breakfast recipes to try

Salmon & egg wraps with mustard mayo
Baked eggs with spinach & tomato
Quick croque monsieur
Scrambled egg muffin
Anytime eggs
Papas a lo pobre with chorizo

3. Take the pressure off

Forget spending your morning commute worrying about the evening meal – you’ll never be short of meal solutions or risk not being able to find that family favourite if you sign up to a cooking app. These tools help track, organise and manage meals, create shopping lists and help avoid unnecessary grocery purchases. A cooking app can save you time, money and brain power.

4. Fuel up frequently

Refuel your body regularly, which means eating little and often. This not only sustains energy levels but helps keep you alert and sharp so that you get your full day's work done. Keep plain popcorn, oatcakes or unsalted nuts with some dried fruit to hand so you're never short of a ready boost.

Snack recipes to keep you energised

Spiced chilli popcorn
Spicy chickpeas
Healthy flapjacks
Pesto egg muffin bites

5. Stay hydrated

With a to-do list as long as your arm, keeping your mind sharp is vital. Staying hydrated helps you think more clearly, which means you won't make mistakes or forget that important meeting. Losing as little as 1% of your body weight in fluid may reduce mental performance, as well as bring on tiredness and even headaches.

Topping up your fluid level can be as simple as taking regular glugs from a water bottle – keep one on your desk so you can see how much you've had and alternate caffeinated drinks such as tea and coffee with extra water.

6. Power lunch

Protein at lunch can make a real difference because it keeps you focused and motivated right through the afternoon. Opt for an omelette or frittata, or choose lean cuts of meat or fish and add plenty of spices for a lip-smacking salad or a spicy noodle dish. Don't forget to include plenty of green veggies – they're rich in magnesium, a mineral that's important for energy metabolism.

Lunch recipes to try

Asian chicken salad
Prawn sweet chilli noodle salad
Chicken soba noodles

7. Stock up

There’s no need for supermarket ready meals, you can make your own by cooking extra and freezing ahead. Batch cooking like this, when you have the time, can make evenings easier and will save you falling back on a takeaway when time is short. Simply cook once but twice the amount – this method works with lasagne, cottage and shepherd's pies, tagines, stews and curries.

Check out our easy freezable recipes.

8. Work together

Two sets of hands are most definitely better than one, so work as a team and share the responsibility for the week's shopping and meal preparation. An hour spent planning the week ahead can make all the difference and help keep costs down.

Opt for healthier versions of family favourites such as burgers made from lean meats including turkey or even fish such as tuna, but hold on the cheese and enjoy with creamy avocado or a tangy salsa instead.

Satisfying dinner recipes

Lemon & thyme turkey burgers
Tangy tuna burgers
Big-batch bolognese
Fuss-free lasagne

Winning family meals

Chicken & veg casserole
Crispy lemon chicken
Healthy lasagne
Easy vegetarian chilli

Working mum? Energise your day with Kerry's top tips.

Are you a working parent? Tell us your tips for staying energised when the going gets tough.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Find her on Instagram at @kerry_torrens_nutrition