Low calories breakfast or snacks

One boiled egg with toast soldiers

Total calories: 128 calories. Ingredients: 1 large egg, boiled: 78 calories, 1 slice bread (22g): 50 calories. How to make: Boiled egg is a great treat for breakfast. Egg is packed full of protein and will keep you full until lunch time. Hard boiled or soft and gooey in the centre, this low-calorie breakfast is so simple to make. Sprinkle some salt pepper on top and it’s ready to dip.

Egg topped Portobello mushroom

Total calories: 100 calories. Ingredients: 1 large egg: 78 calories, 1 Portobello mushroom: 22 calories. How to make: Preheat the grill to high. Put the mushroom on a non-stick baking tray and moisten with 2 sprays of low-cal cooking spray. Grill for 5 mins. Turn, add another spray of oil, and cook for a further 2 mins. Meanwhile, heat a non-stick pan with 2 sprays of oil. Crack in the egg and fry for 4 mins, until firm. Serve the fried egg on top of the mushroom. Top with a sprig of parsley and a grind of black pepper.

Poached eggs on toast

Total calories: 219 calories. Ingredients: 1 slice wholemeal bread (22g): 50 calories, 1/2 a teaspoon of butter: 13 calories, two large eggs: 156 calories. How to make: Simply toast the bread, smear with butter and top with 2 poached eggs - spinach optional.

Ham omelette

Total calories: 97 calories. Ingredients: 1 large egg: 78 calories, 1 wafer thin slice of ham: 19 calories. How to make: Whisk the egg in a cup and pour onto a small hot pan. Add in the chopped up ham slice – the smaller you cut the ham the more you can spread the flavour through the omelette. This protein-full breakfast will keep you happy until lunch time.

Spinach omelette

Total calories: 94 calories. Ingredients: 1 large egg: 78 calories, 60g fresh spinach: 16 calories. How to make: Crack and whisk the egg in a cup and then add to a small non-stick frying pan. Wait until the bottom of the omelet is cooked and then top with spinach and grill. Salt, pepper and some herbs will add some flavour to the egg.

Scrambled egg and mushrooms

Total calories: 91 calories. Ingredients: 1 large egg: 78 calories, 100g fresh mushrooms chopped: 13 calories. How to make: Chop the mushrooms and lightly fry in a pan with a teaspoon of water. Meanwhile whisk the egg in a bowl and pour into the pan with the mushrooms. Cook until the egg is golden and fluffy. Avoid using milk, butter and use only one egg to keep the calorie count down.

Egg white and black pepper omelette

Total calories: 91 calories. Ingredients: 3x egg whites: 51 calories, 1tsp olive oil: 40 calories, salt and pepper to season. How to make: Egg whites are a great source of protein and will keep you fuller for longer. Whisk the eggs whites in a mug or small bowl. Heat the olive oil in a frying pan and add the egg. Use a spatula or wooden spoon to fold the egg in the pan until cooked. Season and serve.

beans on toast

Total calories: 97 calories. Ingredients: 1 slice wholemeal bread (22g): 50 calories, 50g baked beans: 42 calories. How to make: Heat the beans in the microwave and pop the bread in the toaster. Avoid butter to keep the calories low and under 100.

Banana and honey

Total calories: 99 calories. Ingredients: ½1tsp honey: 10 calories, 1 small banana: 89 calories. How to make: Slice your banana into chunks – it will make it last longer. Drizzle with honey and turn this snack into breakfast. If you want to try something new, mash up your banana and warm in the microwave and top with honey.

Grapefruit, satsuma mandarin (Naartjie) and pomegranate

Total calories: 75 calories. Ingredients: 1 grapefruit: 42 calories, 1 satsuma: 23 calories, 15g pomegranate seeds: 10 calories. How to make: Using a serrated knife, peel the grapefruit, removing all skin and pith. Holding over a bowl to catch the juice, slice either side of the membrane to remove each segment. Place in the bowl. Peel the skin from the satsuma, and separate the segments. Mix with the grapefruit and top with pomegranate seeds.

Cinnamon toast

Total calories: 92 calories. Ingredients: 5g butter: 36 calories , extra virgin olive oil spray: 1 calorie , 1 slice whole meal bread (22g): 50 calories , 1/4 – 1/2 tsp stevia-based sugar substitute : 5 calories , Pinch of cinnamon. How to make: Heat the butter in a non-stick frying pan with 2 squirts of the olive oil spray. Add the bread to the pan and ‘fry’ for 2 mins to lightly brown, turn over and cook for 2 more mins. Put on to a plate, sprinkle with stevia-based sugar substitute and add a pinch of cinnamon. Cut into triangles to serve.

Jumbo oats with blueberries

Total calories: 100 calories. Ingredients: 25g frozen blueberries: 13 calories, 50g fat-free natural yoghurt: 22 calories, 25g jumbo oats: 65 calories. How to make: Warm the blueberries in a pan and serve with the fat-free yoghurt and oats.

Blueberry bircher muesli

Total calories: 105 calories. Ingredients: 25g Bircher muesli 60 calories, 1/2tsp cinnamon, 15ml unsweetened apple juice 10 calories, 10-12 blueberries, 35 calories. How to make: This delicious blueberry Bircher muesli recipe takes just 5 minutes to prepare if you soak the muesli the night before in the apple juice in the fridge. Sprinkle with cinnamon, add blue berries and serve.

Overnight oats with raspberries

Total calories: 196 calories. Ingredients: 40g oats: 149 calories, 125ml almond milk: 42 calories, 10g raspberries: 5 calories. How to make: Put the oats, and Raspberries into a bowl, add almond milk (or low fat milk) and store in the fridge overnight.

All butter croissant

Total calories: 175 calories. Ingredients: 1 all butter croissant: 175 calories. How to make: It doesn’t take much to prepare a croissant. Just take out of the packet and serve. You could warm in the microwave for 10 seconds if preferred.

Porridge with raspberries

Total calories: 109 calories. Ingredients: 15g jumbo oats: 58 calories, 100ml skimmed milk: 35 calories, 30g raspberries: 16 calories. How to make: Put the oats into a bowl with the milk and microwave on High for 2 mins. Top with the raspberries.

Mixed berries, apricot and Greek yogurt

Total calories: 96 calories. Ingredients: 50g raspberries: 19 calories, 3tbsp fat-free Greek yogurt: 24 calories, 50g strawberries: 16 calories, 50g blackberries: 20 calories, 1 fresh apricot: 17 calories. How to make: This is the perfect ways to make your yogurt last longer and add some sweet flavour to it too. Topped with berries and fresh segments of apricot, you can enjoy all these fruits together for a hearty breakfast that will keep you satisfied.

Kiwi, Greek yogurt and blueberries

Total calories: 95 calories. Ingredients: 1 chopped kiwi: 42 calories, 3tbsp fat-free Greek yogurt: 24 calories, 50g blueberries: 29 calories. How to make: A few tablespoons of yogurt, a handful of blueberries and some chopped and peeled kiwi into a bowl. You can opt to blitz in a food processor for a quick yogurt smoothie instead.

Mixed berry and yogurt smoothie

Total calories: 89 calories. Ingredients: 25g strawberries: 8 calories, 25g raspberries: 13 calories, 25g blackberries: 11 calories, 150ml skimmed milk: 35 calories, 25g 0% fat Greek yogurt: 22 calories. How to make: Put the hulled strawberries into a blender with the raspberries, blackberries, skimmed milk and Greek yogurt. Blitz until all the ingredients are combined and smooth.