- muesli, fresh fruit and low-fat yoghurt – fruit added to your muesli counts towards your 5 A Day. Low-fat yoghurt provides calcium and protein and is low in fat. Watch out for the sugar content in low-fat yoghurt. Go for muesli with no added sugar.
- porridge with mashed banana and dried blueberries – put oats and a handful of dried blueberries in a bowl and add semi-skimmed milk. Heat in the microwave for 3-4 minutes, stirring every so often. When cooked, stir in the mashed banana. The mashed banana is a healthier substitute for sugar or honey. For best results, use a very ripe banana.
- baked beans on wholemeal toast – not only are they naturally low in fat, baked beans are also packed with fibre and protein, making them a vegetarian source of protein. Look out for reduced salt and sugar ranges.
- breakfast cereals can be high in sugar, with some containing up to 37% of the white stuff. Try switching to lower sugar cereals or those with no added sugar, such as plain whole wheat cereal biscuits, plain shredded whole grain pillows and plain porridge. Find out more aboutreducing your breakfast sugar intake.
- To make green eggs, scramble your eggs with a handful (40g) of spinach (30kcal/125kJ).
- cold meat and cheese platter – for a lower calorie option, go for lean meats such as roast ham or turkey, light cheeses such as 30% less fat mature cheese or "light" medium-hard cheese. Accompany with fresh grapes and crackers.
- low-fat Greek yoghurt topped with fresh fruit, such as strawberries and mixed nuts – packed with about 10g of protein per 100g, Greek yoghurt boasts almost twice the protein of regular yoghurt.
- smoked salmon and low-fat cream cheese bagel – halve the bagel and toast it. Spread low-fat cream cheese on one side of the bagel and top it with salmon. Add a squeeze of lemon and a pinch of black pepper.
- Instead of tinned fruit, you can also use frozen or fresh fruit.
- 150ml of this smoothie provides two of your 5 A Day. No matter how much you drink, smoothies can only make up two portions of your 5 A Day.
- banana and oats smoothie – transform your speckled bananas into an energy-boosting liquid breakfast. Blend one banana with 2 tablespoons of oats and 100ml of semi-skimmed milk until smooth. Can also be made using a soya drink.
- 'very berry' smoothie – take one banana, 140g of frozen summer berries or forest fruits, 40g of low-fat natural yoghurt and about 100ml of apple juice. Blend the banana and berries until smooth. With the blades whirring, pour in apple juice to achieve the consistency you like.
- pimp your toast – tired of your usual toppings? Toast doesn't have to be boring. Brighten up your bread spread with these healthier combos: mashed avocado and hard boiled egg, marmite and grilled 30% less fat mature cheese, or banana slices and peanut butter.
- Press the mixture into the baking tin well to help the binding process, but not too hard or it may affect the flavour.
- If your first batch is more crumbly than you'd like, try increasing the amount of mashed banana to moisten the mixture before baking.
- banana bagel sandwich – mash a ripe banana and serve it between two halves of a toasted (preferably wholemeal) bagel. Mashing instead of slicing the banana gives the filling a creamier texture, meaning you won't need low-fat spread.
- quick porridge – making porridge is easier than you think. Combine 50g of rolled or instant oats with 200ml (or more for runny porridge) of semi-skimmed milk in a bowl and microwave on full power for two minutes. Top with dried fruit or nuts.
- one-minute omelette – combine one beaten egg, a few spinach leaves and a some chopped lean roast ham in a bowl. Microwave on full power for a minute or until the egg is set.
- 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.
- overnight oats – combine oats and apple juice and let it sit overnight in the fridge. In the morning, add low-fat yoghurt, honey to taste and fresh fruit such as berries.
- baked eggs – put an egg (with yolk unbroken) and some crème fraîche in a ramekin. Put the ramekin in a baking dish and fill with hot tap water so it comes 3/4 of the way to the top of the ramekin. Bake for 15 minutes or until the egg yolk is set to your liking.
- healthy full English breakfast – for a healthy version of the king of the morning meal, combining eggs, bacon, mushrooms, grilled tomatoes and baked beans, go to our Meal Mixer."