One week of healthy breakfasts

Day 1 of One week of healthy breakfasts 

60g bowl of porridge (not instant types), low-sugar low-salt muesli or bran flakes, made with semi-skimmed milk and served with 25g sunflower seeds and 50g raisins.

Why is it healthy?

Oats and other wholegrain cereals have a low GI. This means they give slow-release energy that will keep you going until lunchtime.

Sunflower seeds are a protein source, and the fiber in all three ingredients helps to keep blood sugar level stable and so control appetite.

Day 2 of One week of healthy breakfasts 

125g plain yogurt with half a grated apple, 50g chopped dried apricots and 25g walnuts.

Why is it healthy?

Yogurt is a source of protein and so doesn't adversely affect blood sugar.

Walnuts boost protein levels further and are sources of healthy omega-3 and omega-6 essential fatty acids, while dried apricots provide iron and beta-carotene.

Day 3 of One week of healthy breakfasts 

A small can of reduced salt baked beans on two slices of wholemeal toast (no butter or spread). Finish off with an orange.

Why is it healthy?

Beans are loaded with fiber and are low-GI, while the fruit provides vitamin C. Like all pulses, beans can count towards one of your five portions of fruit and veg a day - so this breakfast gives you two portions in total.

Day 4 of One week of healthy breakfasts 

Blend 80g soft fruit (eg strawberries, banana, or pear) with 100g low-fat yogurt  Top with 60g cluster cereal (granola) and chopped dates.

Why is it healthy?

This breakfast gives a satisfying start to the day and gives you slow-release energy and fiber aplenty. By eating two different fruits at this time of the day you are boosting your antioxidant levels to help your immune system.

Day 5 of One week of healthy breakfasts 

Two or three rye crackers, or three or four oatcakes, topped with two teaspoons of low-sugar peanut butter and two teaspoons of apricot jam. Follow with a banana.

Why is it healthy?

Peanut butter is quite high in calories, but if you eat it in moderation it’s a great alternative to butter because it’s a source of polyunsaturated fatty acids. This breakfast is high in fiber  which helps to keep mid-morning hunger pangs at bay.

Day 6 of One week of healthy breakfasts 

Make a smoothie from 150ml semi-skimmed milk, one medium banana and either a handful of raspberries or half a can of sugar-free red berries. Process in a blender, then tip the mixture into a plastic cup to enjoy while on your travels.

Why is it healthy?

This is a blameless alternative to high-cal Frappuccinos. Milk is a source of calcium and contains vitamin B12 and the minerals zinc and magnesium. Both fruits provide vitamin C and count towards your five a day, and bananas are also rich in vitamins A and B.

Weekend treat of One week of healthy breakfasts 

Poach one egg and serve with 2 slices of grilled lean bacon, grilled tomatoes and mushrooms and a slice of wholemeal toast. Start or finish with half a pink grapefruit.

Why is it healthy?

If you grill instead of fry and keep added oil levels to a minimum, there is no reason not to enjoy a full English breakfast. It is also a source of antioxidants, fiber  protein and whole grains. The grapefruit, tomatoes, and mushrooms make it count towards your five a day.