BREAKFASTS (200)

I like to have a small breakfast and larger meals for lunch and dinner, with room for snacks. That's what works for me. My husband prefers to have three main meals (500 calories each) and a little sweet treat at the end. So his breakfasts will usually involve more slices of bread and an extra egg in the weekends. I like to have something different each day and so it's nice to look back on this list for inspiration. 

All breakfasts 200 calories

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Toast and egg


1 slice of average variety toast or 2 slices low calorie toast (100)
1tsp (5g) light olive oil spread (20)
1 medium size egg (70)

Total 190


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Bacon & egg muffin


Half low cal english muffin (80)
1 medium egg (80)
Small rasher bacon with fat cut away (40)

Total 200


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Scrambled eggs

Not quite a tsp (4g) butter (29)
2 medium size eggs (140)
20ml semi-skimmed (2% fat) milk (10)
Sprinkle (1 tsp / 5g) Parmesan (20)
Black pepper

Total 199


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Tea and Toast 
- half nutty spread and half jam


1 slice of average variety toast or 2 slices low calorie toast (100)
1tsp (5g) light olive oil spread (20)
10g (2 small tsp) Nutella or 8g (1 large tsp) peanut butter (55)
1tsp (5g) raspberry jam (15)

Cup tea / coffee with 20ml semi-skimmed (2% fat) milk (10)

Total 200

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Tea and Toast with cheese


1 slice of average variety toast or 2 slices low calorie toast (100)
1tsp (5g) light olive oil spread (20)
1 slice Leerdamer Light cheese or other alternative (55)

Optional: 1tsp low sugar chutney (15)

Cup tea / coffee with 20ml semi-skim (2% fat) milk (10)

Total 200

Alternative: Cut the spread, have more milk in the cuppa and add some fruit



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Toast with nutty spread and strawberries

1 slice of average variety toast or 2 slices low calorie toast (100)
10g (2 small tsp) Nutella or 8g (1 large tsp) peanut butter (55)

Cup tea / coffee with 20ml semi-skim (2% fat) milk (10)

Strawberries - 100g or 1/2 small punnet (25)

Total 190

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Oat pancake with fruit and cream


1 sachet Oats So Simple (92) or quarter cup rolled oats
80ml skimmed (1% fat) milk (28)

- pour the sachet of oats onto a flat-ish plate and slowly mix in the milk so it's a fairly flat mixture. Then microwave for just 90 seconds (rather than 2 minutes). Voila, a healthy pancake :-)

Strawberries - 100g or 1/2 small punnet (25)
12.5g squirt Anchor Light Real Cream - approx 1/4 cup (25)
1-1.5tsp Maple Syrup (20)

Cup tea / coffee with 20ml semi-skim (2% fat) milk (10)


Total 200


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Crumpet and jam with fruit

Basic supermarket brand crumpet (75)
1Tbs (15g) Low fat cheese spread (e.g. Philladelphia extra light) (30)
1 tsp (5g) Jam (15)

Banana - quarter of medium (about 30g with skin on = 26)
Pot low fat yoghurt (50)

Total 196

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Cereal


30g (1 serving) Kelloggs Cornflakes (113) - can also afford 30g Crunchy Nut (119)
100ml Skimmed (1% fat) milk (35)
100g Berries or 30g / quarter banana (26)

Total 174 - or 180 with Crunchy Nut

OR

2 Weetabix (134)

100ml Skimmed (1% fat) milk (35)

Banana - third of medium (about 35g with skin on = 31)

Total 200


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Banana and yoghurt


1 banana (135g =120)
Small pot med-fat yoghurt (80)

Total 200



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Strawberries, Banana and peanut butter


150g strawberries (30)
Half medium banana (approx. 65g with skin on =58)
15g (about 2 teaspoons) no sugar added crunchy peanut butter (96)


Total 184

Could add 50ml Skimmed (1% fat) milk (17) to make a smoothie

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Chocolate protein smoothie

150ml Almond Milk (38)
Banana - third of medium (about 35g with skin on = 31)
1 scoop (30g) chocolate protein powder (130)


Total 199

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Blueberry pancake
I used Betty Crocker's 'Shake n Make' ready mix 

- 1/6 of the mixture using a small amount of oil / butter (116)

40g blueberries (23)
- laid out on top of the first side of the pancake, then carefully flipped over when nearly set to allow the top side to brown and the blueberries to get squishy.

1tsp Maple syrup (18)
Squirt whipped cream (20)

Total 177
(so you could splash out on a bit more of the cream or the syrup - or make a slightly bigger pancake to get a 200 calorie breakfast).





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Chewy toffee fruit salad and hot chocolate


100g strawberries (30)
1/4 large banana (approx. 35g with skin on 31)
1/2 pot low fat toffee yoghurt (27)
18g (two small tablespoons) muesli (75)
1/2 tsp cinnamon
Cadbury Highlights hot chocolate with 200mls water (35)

Slice the banana and quarter the strawberries. Mix with yoghurt and muesli. Sprinkle with cinnamon.



Total 198