If you’re giving the 5:2 a go, or looking to cut down the calories when you kickstart the day, we’ve got just the inspiration. From fry ups to fruity numbers, our fast day breakfast ideas are all under 100 calories so you can say yes to brekkie on those 500 calorie days…
Want more low-cal inspiration? For more delicious recipes, snack lists and more, download our 5:2 diet complete meal planner today!
Egg-topped portobello mushroom
– 1 large Portobello mushroom (around 75g)
– 4 sprays low-cal cooking spray
– 1 medium egg
– 1 sprig of parsley
Ground black pepper
Method:
1. 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,
2. Meanwhile, heat a non-stick pan with 2 sprays of oil. Crack in the egg and fry for 4 mins, until firm.
3. Serve the fried egg on top of the mushroom. Top with a sprig of parsley and a grind of black pepper.
100 calories
Jumbo oats with blueberries
– 25g frozen blueberries
– 50g fat-free natural yoghurt
– 25g jumbo oats
Method:
1. Warm the blueberries in a pan and serve with the fat-free yoghurt and oats.
100 calories
Berries & fromage frais
– 150g fat-free fromage frais
– 50g strawberries
– 25g raspberries
– 25g blackberries
Method:
1. Spoon the fat-free fromage fraid into a bowl.
2. Hull and slice the strawberries, leaving one whole.
3. Mix the berries with the fromage frais, saving a few, including the whole strawberry, to garnish the top.
100 calories
Egg white & chive omelette
– 3 egg whites
– 2tsp olive oil
– 2 squirts Frylight extra virgin olive oil
– 2tsp chives, chopped
Method:
1. Whisk the egg whites until softly peaking. Heat a small non-stick omelette pan with the oil and olive oil spray.
2. Tip in the egg whites and season generously. Cook for 3 mins until the base is firm. Meanwhile, heat the grill.
3. Pop the pan under the grill (making sure any plastic handles are away from the heat) and cook for 2 mins, until the top is pale and firm.
4. Serve sprinkled with chives.
53 calories
Portobello mushroom gratin
– 1 Portobello mushroom (75g)
– 1tbsp water
– 15g breadcrumbs
– 1tsp olive oil
– Salt and freshly ground pepper
– 1tsp chopped chives, optional
Method:
1. Set the grill to a medium heat.
2. Slice the mushroom, and put into a small ovenproof dish.
3. Add 1tbsp water. Sprinkle with the breadcrumbs on top, drizzled with the oil and season.
4. Grill for 10 mins until the mushrooms are tender. Scatter with chives, to serve, if you like.
90 calories
Citrus refresher
– 1 grapefruit (150g)
– 1 satsuma (75g)
– 15g pomegranate seeds
Method:
1. 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.
2. Peel the skin from the satsuma, and separate the segments. Mix with the grapefruit and top with pomegrante seeds.
94 calories
Mixed berry & yogurt smoothie
– 25g strawberries
– 25g raspberries
– 25g blackberries
– 200ml skimmed milk
– 25g 0% fat Greek yogurt
Method:
1. Put the hulled strawberries into a blender with the raspberries, blackberries, skimmed milk and Greek yogurt.
2. Blitz until all the ingredients are combined and smooth.
97 calories
Scrambled egg on a spinach bed
– 1 slice of large beef tomato
– 1 cherry tomato
– 1 small egg (50g)
– 1 squirt Frylight one-cal cooking spray
– 50g baby spinach leaves
Method:
1. Warm the tomato slice and cherry tomato under a hot grill for a few mins. Season.
2. Meanwhile, break the egg and put it into a pan with the cooking spray. Season. Break up the yolk with a fork. Heat and stir the scrambled egg until softly set.
3. Place spinach leaves on a plate and top with a tomato slice. Spoon on the scrambled egg, and top with the cherry tomato.
100 calories
Healthy fry-up
– 35g lean bacon medallions
– 3 cherry tomatoes
– 20g watercress
Method:
1. Heat the grill to High. Put the bacon on a Teflon liner and grill for 5-7 mins, turning as needed until golden.
2. Add the tomatoes to the grill pan, if you fancy them warm.
3. Serve the bacon with the tomatoes and watercress.
97 calories
Poached egg on toast
– 1 small egg (50g)
– Frylight one-cal spray
– 1 slice Nimble Wholemeal bread
Method:
1. Poach the egg in a heatproof cup or poaching pod, greased with the Frylight spray.
2. Use a pastry cutter to cut a circle from a slice of Nimble Wholemeal bread (giving you 1/2 a slice), toast and top with the egg.
98 calories
Fragrant filled grapefruit
Prep time: 5 mins
Cook time: 5 mins
You will need:
– 2 grapefruit
– 2-4 black cardamom pods, depending on size
– 2-4 tbsp caster or demerara sugar
Method:
1. Set the grill to hot.
2. Halve the grapefruits and use a grapefruit knife to loosen the segments in the skin.
3. Put on a baking sheet.
4. Crush the cardamom pods with a rolling pin or in a pestle and mortar.
5. Discard the husk and roughly crush the seeds.
6. Sprinkle over the grapefruit and then sprinkle with sugar.
7. Put the fruit under the grill for a few minutes to warm through and for the sugar to caramelise.
75 calories
Cinnamon toast
– 5g butter
– Frylight extra virgin olive oil spray
– 1 slice Nimble wholemeal bread (22g)
– 1/4 – 1/2tsp Truvia Baking Blend or Sukrin Gold
– Pinch of cinnamon
Method:
1. Heat the butter in a non-stick frying pan with 2 squirts of the olive oil spray.
2. Add the bread to the pan and ‘fry’ for 2 mins to lightly brown, turn over and cook for 2 more mins.
3. Put on to a plate, sprinkle with Truvia or Sukrin Gold and add a pinch of cinnamon to serve.
4. Cut into triangles to serve.
88 calories
Porridge with raspberries
– 15g jumbo oats
– 100ml skimmed milk
– 30g raspberries
Method:
1. Put the oats into a bowl with the milk and microwave on High for 2 mins.
2. Top with the raspberries.
100 calories
Tropical fruit salad
You will need:
– 1 papaya
– 1 small pineapple
– 1 mango
– 3 kiwi fruit
– 2 oranges
– 2 passion fruit
– 2tbsp light muscovado sugar
– Juice and grated zest of 1 lime
Method:
1. Peel, deseed/core and chop all the fruit except the lime, and mix together in a bowl.
2. Sprinkle with the sugar and the lime juice and zest.
3. Chill until ready to serve. Will store in the fridge for up to three days.
100 calories