BREAKFAST CHOICES

ALL UNDER 300 CALS

1 BAGE LWITH CREAM CHEESE AND TOMATO

1 wholegrain bagel, 2tbsp low-fat cream cheese, 2 slices tomato, salt and pepper to taste.

2 SPICED FRENCH TOAST AND STRAWBERRIES 1/2tsp ground cinnamon, 1/2tsp ground nutmeg, 1 egg plus 1 egg white, 2 slices wholegrain bread. Mix spices with the eggs, dip the bread and dryfry in a non-stick pan. Serve with 80g sliced strawberries.

3 PEAR PORRIDGE

1 sachet plain instant oatmeal or porridge, 1 pear, diced, 1tsp honey and 1tbsp chopped almonds. Make the porridge with water, heat the pear and honey in the microwave and mix into porridge, top with chopped almonds.

4 SUPERFOOD CEREAL

4tbsp Shredded Wheat Bitesize, Special K or 1 Weetabix, 100ml skimmed milk, 80g blueberries.

5 CHEESY SCRAMBLED EGGS

1 egg plus 1 egg white, 1tbsp strong Cheddar cheese, grated, 1 slice wholegrain toast. Scramble the eggs and cheese in the microwave, serve over the toast.

6

SUPER-QUICK SMOOTHIE

150ml skimmed milk, 2tbsp whole oats, 125g pot Activia fat-free vanilla yogurt, 80g fruit – place everything in a blender, blitz.

7

CRUNCHY AND CREAMY FRUIT KICK-START 150g mixed chopped fruit, 125g pot fatfree yogurt, 1tbsp chopped almonds.

8 WEEKEND OMELETTE

2 rashers turkey bacon, 1 egg plus 1 egg white, handful baby spinach, 1 slice wholegrain toast with 10g low-fat spread. Chop and cook the bacon in a non-stick pan using a spritz of oil. Add the beaten eggs and then the spinach, cook until set. Serve with toast.

9 TURKEY BACON SARNIE

2 slices wholegrain toast, 1tbsp tomato ketchup, 2 grilled rashers of turkey bacon, 2 large slices tomato.

10 CHOCOLATE PORRIDGE

1 sachet low-calorie instant hot chocolate, 1 sachet plain instant porridge, 1 chopped banana. Mix the hot-chocolate powder with the porridge and add water. Cook in the microwave, top with banana.