Changing Your Diet: Healthy Breakfast Recipes

Dieting has been an amazing way of exploring different food options.

When I used to think of dieting, I always assumed it was salads and boring tasteless meals. I think that is where I always used to make a mistake and always fall off the wagon. Eating healthier and losing weight became a chore rather than a lifestyle change.

In the past I often sacrificed vital vitamins, protein and good carbohydrates for more of a quick fix diet. Through the last three months, I have learned how to eat what I like but eating in moderation or substituting for lighter options.

So for the next few posts, I'll be doing a series on Healthy Eating recipes, starting with my personal favourite meal of the day... Breakfast!

Breakfast in my opinion sets you up for the day. Having a good breakfast always puts a smile on my face, especially when my breakfast consists of colourful berries, yellow egg yokes and pretty pink salmon.

So, here are some Breakfast recipes that vary from being quick and easy to requiring a little cooking time for days when a leisurely breakfast is required. These recipes are all under 500 calories, perfect for those who are looking to lose a little weight whilst staying healthy!

Berry Crunch Bowl - Calories: 289

You will need:

150g Fat Free Honey Greek Yoghurt (I buy this one)
35g All-Bran Golden Crunch
64g Fresh Raspberries
21g Fresh Blueberries
52g Fresh Strawberries

A pretty breakfast always makes me happy and this Berry Crunch Bowl is so colourful that it makes me feel instantly happier. This is a sweet and delicious breakfast that has lots of fibre and is filled to the brim with antioxidants. Plus, you can whip this up very quickly for mornings when you're in a rush.

Grab yourself a bowl and start by adding your yoghurt, then top with the All-Bran Crunch which acts like a yummy delicious granola. Add your raspberries, blueberries and strawberries and that's it!

Hard Boiled Egg with Baby Spinach on Toast- Calories: 221


You will need:

2 Free Range Eggs
1 Slice of Wholemeal Bread (This is my bread of choice)
4g Low Calorie Butter/Spread
15g Baby Spinach Leaves
Salt and Pepper to taste

There's nothing more eggcellent that starting your day with some hard boiled eggs. The spinach gives this simple egg on toast recipe a little more depth and a good dose of Vitamin A, Popeye didn't eat tons of the stuff for nothing!

To start, fill a pan with boiling water and add your eggs. Set a timer for 10 minutes and turn the heat down so the water is simmering. When the timer is up, take the pan and add cold water until the eggs are cool enough to handle.

This step can be done the night before if you are pressed for time in the morning, just pop your hard boiled eggs into a sealed container and if you want your eggs warmed, peel them and pop them in the microwave for 10 second bursts until they are at a temperature you want.

Pop your bread in the toaster and while you're waiting, take your eggs and push them on a flat surface so you crack the shell enough to begin peeling, then chop up your eggs.Take your toast, butter it, add your spinach leaves, top with your eggs and add black pepper and salt to taste.

Scrambled Eggs with Smoked Salmon- Calories: 266

1 Free Range Egg
1 Egg White
1 tbsp Semi Skimmed Milk
40g Smoked Salmon Slices
1 slice Wholemeal Toast
4g Low Calorie Butter/Spread
Salt and Pepper to taste

Salmon features a lot in my diet but eggs and salmon are a match made in heaven and this is has to be one of my favourite combinations. That and this recipe is so quick to make, you'll feel you have created something glorious with very little effort.

Start by cracking your egg into a bowl, add your egg white (see here about separating eggs), milk and some salt and pepper. Whisk until everything is combined and the mixture is pale. 

I personally like to cook my scrambled eggs in the microwave, so place your bowl in your microwave and set the timer for 2 minutes. Remove the bowl, stir your scrambled eggs and place back in the microwave for 1 minute.

Whilst the scrambled eggs are cooking, pop your bread in the toaster and when it's nicely toasted, spread your butter. Add your scrambled eggs onto your toast, top with your smoked salmon and season with some black pepper.


Strawberry and Banana on Toast- Calories: 207



1 Slice of Wholemeal Bread
1 Medium Banana
52g Fresh Strawberries
A drizzle of honey

This is one of my favourite quick breakfasts and it is absolutely delicious. Now, I know the thought of banana on toast is a bit strange, but trust me, it is absolutely divine.

Pop your bread in the toaster and whilst your waiting, unpeel and chop up your banana and strawberries. When your toast is ready, place your banana and strawberries on your toast and drizzle honey over the top.


Healthy Bacon Sandwich- Calories: 249 (262 with brown sauce)

2 Slices of Wholemeal Bread
52g (4 medallions) Smoked Bacon Medallions
11g HP Brown Sauce (Optional)

There is nothing more glorious in life than a bacon sandwich and it is my firm belief that you shouldn't have to sacrifice such a vital breakfast item for your diet. Bacon medallions are a fantastic and low fat alte 
rnative to back bacon and the best part is, you're getting all that yummy bacon meat without the fat.

Fire up your grill to 250C and while your oven is preheating, line a baking tray with foil. When the oven is preheated, pop your bacon on your tray and put under the grill for 4 minutes, turning once.

While your waiting for your bacon to cook, take your bread and organise your sandwich. I don't add butter or spread to the bread, I just spread brown sauce on the bread. When your bacon is cooked, take it out of the oven and pop on your bread. Then dig in, my friends and enjoy the bacony goodness.


Two Ingredient Banana Pancakes- Calories: 33 per Pancake



 Makes 7 Pancakes

1 Medium Banana
2 Free Range Eggs
1 tsp Baking Powder
1 tsp Cinnamon

Take your banana, mash it up until it resembles a gooey mush then add your two eggs, baking powder and cinnamon. Whisk until the mixture is combined but not smooth, a lumpy mixture makes a more fluffy and well risen pancake.

Grab a large frying pan, place it on a medium heat and spray some light cooking oil into the pan. Grab your mixture and spoon 3 tablespoons of your mixture into the centre of the pan. This is where you can add toppings into your pancakes, one of my favourites is blueberries as when heated the blueberries go all gooey and ooze their juices out of the pancakes.

Wait until you see bubbles forming on the top of the pancake, then flip the pancake. Wait for another minute and remove the pancake from the pan.

Serve warm with golden syrup, maple syrup... or how about some Nutella? Throw some berries on top and you have yourself a delicious, low calorie and gluten free breakfast!

Smoked Salmon and Poached Egg Muffins- Calories: 391



1 English Muffin
2 Free Range Eggs
4g Low Calorie Butter/Spread
35g Smoked Salmon Slices
12g Baby Spinach Leaves

Weekends are made for creating delicious brunch items and this little baby is no exception. Poaching eggs can always seem a little tedious, so I picked up these poachpods, just because I like to make things a little easier in my cooking.

To start, grease your pods with a light cooking spray or some butter to ensure that the eggs don't stick. At this stage I always weigh out my food and cut the muffin in half then fill a pan with boiling water and when the water is bubbling, place one pod in the water and crack an egg into it and repeat with the second.

Depending on how you like your poached egg, the cooking time can be between 4-6 minutes. I love a runny yolk, so I set my timer for 4 minutes. About half way through cooking, I turn my heat down to a medium heat and I always find this ensures that the egg doesn't overcook.

Pop your muffin in the toaster and whilst everything is cooking, do a little excited breakfast dance because we all know that this occurs when you're waiting for good food. When the eggs are done, lift them out of the pan and empty the water from the pod, ensuring that you don't lose your eggs in the process and place them to one side.

When the muffin is good and toasted, add your butter onto both sides and layer with the spinach leaves, add your salmon and then slide your eggs on top. Season with salt and black pepper to taste and then cut into that beautiful egg of yours and watch the that golden yolk coat your muffin. Ah perfection!

There you have it folks, a little selection of what I enjoy for breakfast and I hope you will too! For me, Breakfast is one of the most important meals and you should always eat something. As Robert A. Heinlein said, "One should not attend even the end of the world without a good breakfast."
What do you enjoy for breakfast?