"Eat breakfast like a king, lunch like a prince, and dinner like a pauper"

or so the saying goes!

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'Apple Pie' Porridge

Energy-boosting breakfasts - serves 1
Preparation time: 10 minutes
Cooking time: 5 minutes
Calories per portion: 315kcal (1,318kJ)

Ingredients

50g porridge oats
200ml semi-skimmed milk
1 medium dessert apple, diced
Pinch of cinnamon

This is a warm, 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 5 minutes, stirring often.

Spoon the porridge into a serving bowl and add a sprinkle of cinnamon.

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Scrambled Eggs

Protein-packed breakfasts - serves 1

Preparation time: 5 minutes
Cooking time: 5 minutes
Calories per portion: scrambled eggs 247kcal (1,033kJ), 2 slices of wholemeal toast 190kcal (795kJ)

Ingredients

2 eggs
4 tbsp semi-skimmed milk
2 slices wholemeal toast
2 tsp low-fat spread
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, sprinkled with chives and some pepper.

Tips

  • to make green eggs, scramble your eggs with a handful (40g) of spinach (30kcal/125kJ)
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English breakfast muffin

Weekend treats - serves 1
Preparation time: 10 minutes
Cooking time: 5 minutes
Calories per portion: 309kcal (1,293kJ)

Ingredients

1 wholemeal English muffin, cut in half
1 poached egg
1 slice lean roast ham
20g reduced-fat or "light" medium-hard cheese
2 tsp low-fat spread
20g fresh spinach leaves
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 and toast the muffins on the cut sides only. Poach the egg in gently simmering water for 3 to 4 minutes until the yoke is set but still runny in the middle.

Spread the toasted muffin sides with the low-fat spread, and layer the spinach leaves, ham and cheese on 1 half. Place the poached egg on top, season with black pepper, and top with the other half of the muffin.

Tips

  • 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

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For more meal ideas visit the NHS website: