Weight Loss Help Starts With A Healthy Breakfast

Get into the habit of eating breakfast with these simple breakfasts designed to whet the appetite of even the most habitual breakfast skipper.

Energy-boosting breakfasts

‘Apple pie’ porridge
Serves: one adult
Preparation time: 10 minutes
Cooking time: 5 minutes
Calories per portion: 345kcal (1,443kJ)

Ingredients

  • 50g of porridge oats
  • 200ml of apple juice (with no added sugar)
  • 100ml of semi-skimmed milk
  • 1 medium dessert apple, diced
  • 1 pinch of cinnamon

This is a warm and comforting porridge spiced up with the classic flavours of a homemade apple pie.
Throw all the ingredients into a saucepan. Heat and stir until boiling, then lower the heat and simmer gently for five minutes, stirring often. Spoon the porridge into a serving bowl and add a sprinkling of cinnamon.

Protein-packed breakfasts

Scrambled eggs (with optional wholemeal toast)
Serves: one adult
Preparation time: 5 minutes
Cooking time: 5 minutes
Calories per portion: scrambled eggs 247kcal (1,033kJ), two slices of wholemeal toast 190kcal (795kJ)

Ingredients

  • 2 eggs
  • 4 tbsp of semi-skimmed milk
  • 2 slices wholemeal toast
  • 2 tsp of low-fat spread
  • 1 pinch of black pepper

Optional sprinkling of chopped chives (calories nominal)
The secret to perfect scrambled eggs is to fold them gently in the pan to get curds, rather than a dried, quivering mess.
Lightly mix the eggs and milk in a bowl. Melt the low-fat spread in a pan and add the egg mixture. Cook over a medium-high heat, stirring slowly and gently until they’re just set with big, soft curds. Serve the eggs on the slices of toast, sprinkle them with chives, and season with some pepper.

Lighter bites

Green smoothie
Serves: one adult
Preparation time: 5 minutes
Cooking time: none
Calories per portion: 140kcal (586kJ)

Ingredients

  • 40g of tinned mango slices (discard liquid)
  • 40g of tinned peach slices (discard liquid)
  • 40g of frozen spinach
  • 1 medium banana
  • 200ml of water (or as required)

Smoothies are a great introduction to breakfast if you don’t normally have much of an appetite at the crack of yawn. They’re also a good portable option for your morning commute.
Compared with some hardcore recipes, our green smoothie is a softer version that’s quite sweet and fruity, while still giving you a healthy serving of greens. Blend all the ingredients together until smooth. Add more water to achieve the desired consistency.

Five-minute breakfasts

‘Grab and go’ breakfast bar
Makes: six bars
Preparation time: 15 minutes
Cooking time: 25 minutes
Calories per portion (one bar): 300kcal (1,255kJ)

Ingredients

  • 150g of jumbo oats
  • 2 medium, very ripe bananas
  • 60g of melted butter
  • 60g of cherries
  • 60g of cranberries
  • 40g of sunflower seeds
  • 40g of pumpkin seeds

Sometimes mornings can be a bit of a rush. Make a batch of these granola bars, with no added sugar, in advance for a healthy breakfast on the go.
Preheat the oven to 200C (fan 180C, gas mark 6). Mix the oats, cherries, cranberries and seeds together in a bowl. Pour in the melted butter and mix in thoroughly to make sure the oats are well coated.

On a separate plate, mash the bananas into a pulp with a fork, add to the oat mixture, and mix well. Spread the mixture into a 30x20cm tin and bake in the oven for 20-25 minutes. Once cooked, transfer to a wire rack to cool, then cut into six bars.

If your first batch is more crumbly than you’d like, try increasing the amount of mashed banana to moisten the mixture before baking.

Weekend treats

English breakfast muffin
Serves: one adult
Preparation time: 10 minutes
Cooking time: 5 minutes
Calories per portion: 309kcal (1,293kJ)

Ingredients

  • 1 wholemeal English muffin, sliced in half
  • 1 poached egg
  • 1 slice of lean roast ham
  • 20g of reduced-fat or “light” medium-hard cheese
  • 2 tsp of low-fat spread
  • 20g of fresh spinach leaves
  • 1 pinch of ground black pepper

Oozing poached egg on a layer of cheese and roast ham – what’s not to love about this lower-calorie version of the classic English breakfast muffin?
Preheat the grill. Toast the muffins on the cut sides only. Poach the egg in gently simmering water for 3-4 minutes until the yoke is set but still runny in the middle.
Spread the toasted sides with the low-fat spread and lay on the spinach leaves, ham and cheese. Place the poached egg on one muffin half, season with black pepper, and top with the other half.

If you prefer, you can scramble the egg with 4 tablespoons of semi-skimmed milk. Pour the mixture into a heated pan. Cook and stir until the eggs are just set.