Fit_Well_October_2017

Peanut butter and banana

on granary bread

276 cals/9g fat (2g sat fat)/9g

protein/5g fibre/0.5g salt

Benefits One of your five a day

with a good balance of protein,

carbs and healthy fats

Scrambled eggs with

smoked salmon

300 cals/20g fat (7g sat fat)/

27g carbs

Benefits Rich in protein,

vitamin D and heart-friendly

omega-3. Good for low carbers

Pret Bircher Muesli

290 cals/10g fat (4g sat fat)/

15g protein

Benefits A healthy gluten-free

option with yogurt (calcium),

cranberries, apple (vitamin C)

and protein-packed nuts

Homemade egg mayonnaise

sandwich

348 cals/11g fat (2.4g sat fat)/

16g protein

Benefits Combines protein

and fibre-rich carbs – use

low-fat mayonnaise

Leon Mango and Passion-

fruit Kefir Smoothie

160 cals/9g fat (5g sat fat)/

7g protein

Benefits This tasty fruity

breakfast is packed with

gut-healthy bacteria

Smoothie bowl

150g 0% fat yogurt, 100ml

milk, 2tbsp oats, 1tsp honey,

plus fruit – 280 cals/3g fat

(0.4g sat fat)/20g protein

Benefits Calcium for strong

bones and filling protein

McDonald’s Egg & Cheese

McMuffin

295 cals/13g fat (4.8g sat fat)/

16g protein/1.1g salt

Benefits It’s surprisingly low

in sugar and less surprisingly

high in protein

Baked beans on toast with

grilled tomato

255 cals/1.5g fat (0.2 sat fat)/

13.5g fat

Benefits Provides a third of

your recommended fibre

and two of your five a day

2 Weetabix Protein + 150ml

semi-skimmed milk

191 cals/2.5g fat (1.3g sat fat)/

11g protein

Benefits A wholegrain cereal,

fortified with B vitamins and

iron, plus calcium from milk

Eat Porridge with Banana and

Honey (regular pot)

284 cals/3.2g fat (1g sat fat)/

12.6g protein

Benefits It’s great for soluble

fibre, which can help reduce

cholesterol levels

Healthy breakfasts

4 Belvita Fruit & Fibre + pot

low-fat plain yogurt + apple

356 cals/8.5g fat (1.8g sat fat)/

11.5g protein

Benefits Provides slow-

release carbs for a sustained

energy boost, plus calcium

Avocado and poached egg

on wholemeal toast

325 cals/21g fat (5g sat fat)/ 13g

protein/6g fibre/0.6g salt

Benefits Combines healthy

fats with fibre-rich carbs,

protein and vitamins

s orT E d!

Start your

day right

with these

easy options

Smart ChoiCeS

Photos

Getty