This is a perfect meal for breakfast, lunch, dinner or a snack.
EGG AND AVOCADO TOAST
- 1 egg, beaten with a splash of water
- 1/4 avocado
- 1 slice whole wheat bread
Heat a small nonstick skillet over medium heat. Add a little oil to pan. Add the beaten egg; season with salt and pepper and scramble. Continue to cook the egg by repeating the process of pulling the egg to the center of pan until done.
In a small bowl, mash the avocado with a fork and season with salt and pepper (add a little Tabasco if you like heat) and spread on toast. Top with the scrambled egg.
Mushroom and feta frittata
Make a frittata with 2 egg whites, 1 whole egg, 15g fresh spinach, 55g chopped mushrooms and 30g feta cheese. Top with 1 tsp fresh coriander and serve with 1 slice oat-bran bread and 60ml pomegranate juice. Researchers at Queen Margaret University in Edinburgh found that powerful polyphenols in pomegranate juice can suppress your appetite and even make other foods taste better. It’s not called a superfruit for nothing.
Scramble 1 whole egg and 1 egg white with 2 tbsp chopped green pepper and 2 tbsp chopped red onion. Put egg mixture in a warm 18in whole-wheat tortilla and top with 30g grated cheddar cheese and 2 tbsp chunky salsa. Good news! Peppers prevent new fat cells forming, thanks to a compound called piperine, which interferes with the body’s fat-building genes. Now that should pep you up.
Top 2 slices of Biona Organic Vitality Rye Bread with Sprouted Seeds with15g Lightest Philadelphia soft cheese and 165g sliced mango. Mangoes reduce blood glucose levels to curb your appetite and slim your waist. Go go, mango!
Mix 30g Kellogg’s All-Bran Original with 75g blueberries, 2 tbsp slivered almonds, 1 tbsp ground flaxseed and 250ml fat-free milk. Pimping your cereal has serious slimming rewards: the healthy omega-3 fats in flaxseed prolong satiety, according to a study in Appetite. The blueberries also keep you full, providing 5 per cent of your daily fibre needs.
Porridge with pecans and berries
Combine 1 packet Original Quaker Instant Oat So Simple with 180ml skimmed milk, 30g chopped pecans, 100g raspberries and 100g blueberries. The soluble fibre in the porridge will keep you full well past the time you usually start thinking about lunch. And raspberries are a top source of belly-filling fibre – just 100g bags you a quarter of your RDA.
Avocado and egg on toast with grapefruit
Top 1 slice wholegrain toast with 1 fried or poached egg + ½ sliced avocado. Serve with ½ medium grapefruit. Start the day with a citrus twist. A study found eating grapefruit before each meal helped adults lose up to 10lb in 12 weeks without making any other dietary changes.
French toast with sugared strawberries
Whisk 1 egg with 2 tbsp skimmed milk and dip 2 slices wholemeal bread. Fry in a non-stick pan, sprinkle with 1/2 tsp icing sugar and add 13 sliced strawberries. New research shows eating strawberries increases your production of fat-burning hormone adiponectin. Berry tasty.
Fry 110g soft tofu in 1 tsp olive oil with 1 chopped red pepper, 80g baby portobello mushrooms + 30g spinach. Top with 28g reduced-fat mozzarella and 1 tsp oregano and serve on 1 Warburtons Soft Brown Sandwich Thin. Swapping eggs for tofu is a great way to get calcium, which a US study found helps dieters shrink their waist AND overall body fat. 328 calories
Orange and pomegranate ricotta toast
Spread 1 slice wholemeal toast with 60g low-fat ricotta + 2 tsp honey. Top with 1 navel orange, 1 tbsp pomegranate seeds and 3/4 tsp nutmeg. Studies show pomegranate seeds help reduce body fat and increase metabolism. Sweet!
Pancakes with almond butter and berries
Top 2 whole-wheat pancakes with 1 tbsp of almost butter and 20g each of blackberries, blueberries and raspberries.
Almond butter keeps blood sugar steady, a study in Nutrition and Metabolism found, so you’re less likely to nip to Greggs for a pre-lunch sugar hit.
Tomato, feta and artichoke frittata
Combine 1 egg and 1 egg whitein a bowl. Add 40g chopped tomatoes, 1 tsp chopped shallot, 3 tbsp crumbled feta and 40g canned artichoke hearts, drained and chopped. Tip mixture into a pan with a little olive oil spray and serve on 1 slice wholegrain bread. Eating wholegrains can reduce infl ammation and help cut belly flab. No grain, no gain.
Pistachio rice pudding
Cook 50g instant brown rice in 180ml skimmed milk. Mix in 15 pistachios, then top with 1 tsp brown sugar and ½ tsp cinnamon.
A Penn State University study found pistachios actually help lower LDL (bad) cholesterol. That’s worth shelling out for.
Eggs benedict and an apple
Poach 2 poached eggs. Combine 3 tbsp 0% fat yoghurt with ¼ tsp dried dill, ¼ tsp lemon juice and ½ tsp lemon zest. Spread on 1 Kingsmill 50/50 muffin and top with eggs and 1 sprig fresh dill. Eat with 1 small apple.
Get belly-fighting protein in your diet with eggs. A recent study found people who ate two a day lost 65% more weight than those who had a carby bagel for brekkie. Crackin’.
Baked oats with apple
Spray a ramekin with oil, then mix the 20g steel-cut oats, 1 tsp baking powder, 60ml skimmed milk, 1 egg white, 3 tbsp apple sauce and ¼ tsp cinnamon together and bake for 6 minutes at 180°C. Then top with ½ tsp cinnamon, 2 tsp chopped pecans, 125g chopped apple and 1 tsp honey.
Steel-cut oats have four times the fibre of regular oats. Fibre rich food lasts longer in the stomach, so you stay full. Neat.
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