Five healthy breakfasts

A good breakfast can help give you the energy you need to face the day. There is some evidence to suggest that eating breakfast can help people control their weight. 

Download Losing weight - Getting started, a 12-week weight loss guide combining advice on healthier eating and physical activity.

Some people skip breakfast because they think it will help them lose weight, but skipping meals is not good for you, because you can miss out on essential nutrients.

A healthy breakfast provides some of the vitamins and minerals you need for good health.

So why not choose one of these five delicious breakfasts and add a glass of fruit juice for a healthy start to the day?

1. Porridge made with semi-skimmed milk topped with a selection of dried fruits

Oats are a good source of insoluble fibre and may help to reduce the amount of cholesterol in the blood. Oats also release energy slowly, making you feel fuller for longer. A tablespoon of dried fruit (30g) your 5 a Day.

2. Muesli, fresh fruit and low-fat yoghurt

Fruit that is added to your muesli counts towards your fruit and veg 5 a Day. Low-fat yoghurt provides calcium, protein and is low in fat, making this a healthier way to start the day.

3. Wholegrain breakfast cereal with semi-skimmed milk

Wholegrain breakfast cereals are a good source of fibre, which can make you feel fuller for longer. Choose a breakfast cereal that has been fortified with vitamins and minerals.

4. Boiled egg with wholemeal toast and low-fat spread

Eggs are a good choice as part of a healthy balanced diet. They are a good source of protein, minerals and vitamins A, D and riboflavin. Wholemeal bread contains B vitamins, vitamin E, fibre and a wide range of minerals. White bread also contains a range of vitamins and minerals, but it has less fibre than wholegrain, wholemeal or brown bread.

5. Grilled mushrooms and tomatoes on a wholegrain bagel

Grilling mushrooms and tomatoes is a quick and healthier way to cook. Mushrooms and tomatoes count towards one of your 5 a Day. Wholegrain bagels contain B vitamins, vitamin E, fibre and a wide range of minerals.

More information

There are more recipe ideas for you and the whole family in Healthy recipes.

Learn more about a healthy, balanced diet in Food and diet.

Get information and advice on losing weight in Lose weight.

Last reviewed: 18/08/2011

Next review due: 18/08/2013


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ekk100 said on 04 April 2013

Whilst I think these are good suggestions I feel more information needs to be given about portion sizes. I think many people eat healthy enough food, just too much of it (myself included). A portion of cereal is about 40g, which is actually quite a small amount. If you are not careful it is easy to end up eating half your daily calorie allowance in one bowl full.

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SerendipityChild1983 said on 24 February 2013

I always used to skip breakfast but really going to try and use some or all of these suggestions. I think they all sound yummy and tbh 100% better than boring old cereal or toast by itself :)

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Bootz said on 26 January 2013

Thanks for these great Breakfast ideas they sound yummy! :)

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blobfish called jevery said on 17 January 2013

these are really useful but are there any ideas for packed lunches?

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Anonymous said on 14 August 2008

hi want to lose more than 10kg how would i start.


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V.Surat said on 10 July 2008

Very informative about breakfast.Many of us think that skiping breakfast is good way to loose weight.But i came to know that its not true.Thanks for the article

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Anonymous said on 07 June 2008

Thanks for these suggested breakfasts i sometimes dont have breakfast and if i do i only have 30g of cereal is this enough to get body working


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grandma said on 15 April 2008

desperately want to lose two stone,not motivated,fall by the wayside after a few days,need something to strengthen my willpower.

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maryan08 said on 28 March 2008

thanks for these tips. i am a regular breakfast eater. these combinations have helped me a lot

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