Avocado toast
1-2 slices whole grain toast topped with avocado or nut paste, plus a glass of reduced-fat milk
Porridge with berries
1 cup cooked traditional oats with reduced-fat milk, topped with 1 tablespoon natural or plain Greek yoghurt and sliced strawberries
Fruit salad, yoghurt and nuts
1 cup fresh fruit salad served with ½ cup natural or plain Greek yoghurt and 30 gram (g) mixed nuts/seeds
Congee
1 medium bowl (1½ cups) of congee (try brown/black rice or a mixture of rice, rolled oats, barley or lentils) with vegetables and egg, tofu or lean meat
High fibre cereal
1 cup high fibre wholegrain cereal with reduced fat milk, topped with 1 tablespoon (tbs) natural or plain Greek yoghurt and berries
Eggs on toast
1-2 slices whole grain toast with boiled/scrambled eggs, served with non-starchy vegetables or salad, plus a glass of reduced-fat milk
Muesli, fruit and yoghurt
½ cup untoasted muesli with ½ cup natural or plain Greek yoghurt, topped with berries
