Breakfast egg bake (400 kcal) – Lily Soutter
Lily’s ‘breakfast egg bake’ is only 400 kcals but gives you the satisfaction of a fry-up – just without the calories
Heat oven to 200C/180C fan/gas 6. Put a large field mushroom and tomatoes into an ovenproof dish. Drizzle over the oil and some seasoning, then bake for 10 mins. Meanwhile, put the spinach into a large colander, then pour over a kettle of boiling water to wilt it. Squeeze out any excess water, then add the spinach to the dishes. Make a little gap between the vegetables and crack the eggs into the dish. Return to the oven and cook for a further 8-10 mins or until the egg is cooked to your liking. Serve with a slice of wholemeal toast.
Fruit, yoghurt and seed mix (330 kcals) – Ro Huntriss, Consultant Dietitian and Expert for the TerriAnn 123 Diet Plan
Mix 170g 0% fat greek yoghurt (100kcals), a medium chopped banana (80kcals) and 30g chia and flaxseed mix (150kcals).
Smashed avocado and poached egg on granary toast (380 kcals) – Ro Huntriss
Porridge with peanut butter and berries (307 kcal) – Jenna Hope, nutritionist
40g porridge oats with 300ml almond milk, 15g peanut butter and 80g raspberries.
Creamy yoghurt porridge with blueberries and almonds (just under 400 kcal) – Lily Soutter
For the porridge: Tip 200ml water into a small non-stick pan and stir in porridge oats. Cook over a low heat until bubbling and thickened. (To make in a microwave, use a deep container to prevent spillage as the mixture will rise up as it cooks, and cook for 3 mins on High.) Stir in probiotic yogurt – or swirl in half and top with the rest. For the topping: Top with blueberries and flaked almonds and a sprinkle of ground cinnamon.
The Full Healthy Breakfast (400 kcal) – Rhiannon Lambert
Rhiannon Lambert also has a healthy version of a fry-up which includes fried tofu, scrambled eggs, greens and rye bread
Heat 2 tablespoons of olive oil in a wok or a large frying pan over a medium-high heat. Add 80g tenderstem broccoli and fry for 2–3 minutes, or until starting to soften, then stir in the chilli flakes. Next add 100g spinach, the juice from 1 lemon quarter and a pinch of salt to the pan and cook for 1–2 minutes until the spinach has wilted and the broccoli is tender. Move the veg to one side of the pan to make way for 220g tofu. (If you are using smoked salmon instead of tofu, skip the following step.) Add a dash more olive oil to the pan and add the tofu with a pinch of salt and the turmeric. Cook, stirring, until lightly golden, which should take 3–4 minutes. Meanwhile, in a small non-stick frying or griddle pan, warm a tablespoon of olive oil over a medium heat. Add the halloumi to the pan, sprinkle over the paprika and cook for 1–2 minutes on each side, or until browned. Meanwhile, toast the rye bread, if using. Divide the cooked vegetables between two plates. Add the sliced tofu or smoked salmon, if using, and the fried halloumi slices. Season with a further sprinkle of chilli flakes and some black pepper and serve each plate with a wedge of lemon.