Fresh Start Programme Plus – week 4 breakfasts

Porridge

Porridge base:

  • 1/2 cup oats
  • 1/2 cup milk (e.g. trim dairy, almond, oat – calories based off trim milk)
  • 1/2 cup water

Method

Combine oats, milk and water in a pot on medium heat. Bring to a simmer and simmer for 3-5 minutes, stirring often, until creamy. Add more water to reach desired consistency. Top with toppings. 

Topping:

Berry & Almond – 282 cals

    • 1 Tbsp sliced almonds
    • 1 Tbsp yoghurt
    • 1/2 cup frozen berries, defrosted

Kiwifruit & Walnut – 315 cals

    • 1 Tbsp chopped walnuts
    • 1 Tbsp yoghurt
    • 1 kiwifruit, sliced

Toast Toppings

Eggs on toast – 291 cals

  • 2 eggs
  • 2 slice vogels v thin
  • 1 tsp butter or olive oil spread
  • handful spinach

Tomato on toast – 191 cals

  • 1 tomato, thinly sliced
  • 2 slice vogels v thin
  • 2 tsp butter or olive oil spread
  • handful spinach

Omelette

198 cals

  • 2 eggs
  • 1 tomato, diced
  • 1 Tbsp feta, crumbled
  • handful spinach

Method

  1. Prep ingredients. Whisk eggs in bowl and season.
  2. Cook omelette. Heat up non-stick pan on a medium heat. Pour egg mixture into pan and move around the pan to spread out evenly. Cook for 1–2 minutes, until eggs start to cook and firm up slightly (but there is still a little raw egg on top).
  3. Top one half of the omelette with spinach, tomatoes and feta. Season and carefully use a spatula to fold over omelette to envelope.

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