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English Breakfast
Serves 1 - 343 cals per serving
Cals |
343 |
Fat |
11.0g |
Sat fat |
2.6g |
Carbs |
28.0g |
Sugar |
6.9g |
Fiber |
8.5g |
Protein |
31.4g |
Sodium |
2.71g |
Ingredients
- 1 low fat veggie sausage
- 2 smoked bacon medallions
- 1 hash brown
- 3 mushrooms
- ½ medium tomato
- 1 medium egg
- Dash of skim milk
- 90g baked beans
Method
- Preheat the oven to 400°F and cook the hash brown and veggie sausage for 15-20 minutes.
- Meanwhile, broil the bacon medallions, mushrooms and tomato under a low-medium heat for 10-15 minutes, turning half way.
- Scramble the egg with a dash of skim milk, and microwave for 1-2 minutes.
- Warm the beans through in a pan on the hob for 5 minutes, until piping hot.
- Serve and enjoy!
Salmon & cream cheese bagel
Serves 1 - 348 cals per serving
Cals |
348 |
Fat |
8.1g |
Sat fat |
2.5g |
Carbs |
44.1g |
Sugar |
6.0g |
Fiber |
4.1g |
Protein |
22.1g |
Sodium |
2.20g |
Ingredients
- 1 sesame seed bagel
- 30g low fat cream cheese
- 40g smoked salmon
- Sprig of dill
Method
- Lightly toast the bagel.
- Top with the cream cheese, smoked salmon and dill.
- Serve and enjoy!
Spanish omelette
Serves 1 - 346 cals per serving
Cals |
346 |
Fat |
16.1g |
Sat fat |
6.6g |
Carbs |
22.6g |
Sugar |
7.0g |
Fiber |
3.1g |
Protein |
29.6g |
Sodium |
1.10g |
Ingredients
- 100g new potatoes, skin removed
- Low calorie spray
- 6 cherry tomatoes, halved
- 2 medium eggs
- 1 medium egg white
- 40ml skim milk
- Handful of spinach
- 25g lighter cheddar cheese, grated
Method
- Chop the potatoes into slices and boil over a medium heat for 10 minutes until starting to soften.
- Heat a non-stick frying pan over a medium heat and spray with 10 squirts of low calorie spray. Add the cherry tomatoes and heat through until starting to soften.
- Meanwhile, mix the eggs, egg white and milk together. Add the potatoes and spinach to the frying pan and stir well. Then pour over the egg mix.
- Turn the heat down and allow the omelette to slowly cook through.
- When it's nearly cooked through, sprinkle over the cheese, and pop under the broil for 3-5 minutes until melted and starting to brown.
Tomato & mozzarella bruschetta
Serves 1 - 316 cals per serving
Cals |
316 |
Fat |
17.3g |
Sat fat |
6.4g |
Carbs |
29.7g |
Sugar |
4.7g |
Fiber |
2.5g |
Protein |
12.9g |
Sodium |
0.77g |
Ingredients
- 2 slices of crusty white baguette, 1 inch thick
- 40g mini mozzarella balls
- 6 cherry tomatoes, halved
- 2 tsp olive oil
- 4 basil leaves
Method
- Toast the bread until slightly golden.
- Top with the mozzarella, tomatoes and basil.
- Drizzle with olive oil.
Greek yogurt with honey & figs
Serves 1 - 278 cals per serving
Cals |
278 |
Fat |
0.3g |
Sat fat |
0.1g |
Carbs |
49.0g |
Sugar |
49.0g |
Fiber |
4.1g |
Protein |
22.2g |
Sodium |
0.22g |
Ingredients
- 0% fat Greek yogurt
- 2 tbsp of honey
- 2 chopped figs
Method
- Mix 250g 0% fat Greek yogurt, with 2 tbsp of honey and top with 2 chopped figs.
Muesli with banana
Serves 1 - 321 cals per serving
Cals |
321 |
Fat |
3.6g |
Sat fat |
0.7g |
Carbs |
60.0g |
Sugar |
33.3g |
Fiber |
5.6g |
Protein |
11.9g |
Sodium |
0.31g |
Ingredients
- 50g no added sugar muesli
- 150ml of skim milk
- medium banana, chopped
Method
- Pour the milk over the muesli, then top with the banana.
Croissant and coffee
Serves 1 - 309 cals per serving
Cals |
309 |
Fat |
8.4g |
Sat fat |
5.5g |
Carbs |
48.6g |
Sugar |
23.7g |
Fiber |
1.2g |
Protein |
12.7g |
Sodium |
0.71g |
Ingredients
- 1 plain reduced fat croissant
- 1 tbsp strawberry jelly
- 1 small skinny latte
Method
- Spread the jelly inside the croissant and enjoy!
Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.