Protein-packed breakfasts Scrambled eggs (with optional wholemeal toast)

Serves: one adult
Preparation time: 5 minutes
Cooking time: 5 minutes
Calories per portion: scrambled eggs 247kcal (1,033kJ), two slices of wholemeal toast 190kcal (795kJ)

Ingredients

2 eggs
4 tbsp of semi-skimmed milk
2 slices wholemeal toast 
2 tsp of low-fat spread
1 pinch of black pepper
Optional sprinkling of chopped chives (calories nominal)

The secret to perfect scrambled eggs is to fold them gently in the pan to get curds, rather than a dried, quivering mess.

Lightly mix the eggs and milk in a bowl. Melt the low-fat spread in a pan and add the egg mixture. Cook over a medium-high heat, stirring slowly and gently until they're just set with big, soft curds. Serve the eggs on the slices of toast, sprinkle them with chives, and season with some pepper.

Tips

• To make green eggs, scramble your eggs with a handful (40g) of spinach (30kcal/125kJ).

Or you could try

• cold meat and cheese platter – for a lower-calorie option, go for lean meats such as roast ham or turkey, and light cheeses such as 30% less fat mature cheese or "light" medium-hard cheese. Accompany with fresh grapes and crackers.
• low-fat Greek yoghurt topped with fresh fruit, such as strawberries and mixed nuts – packed with about 10g of protein per 100g, Greek yoghurt boasts almost twice the protein of regular yoghurt.
• smoked salmon and low-fat cream cheese bagel – halve the bagel and toast it. Spread low-fat cream cheese on one side of the bagel and top it with salmon. Add a squeeze of lemon and a pinch of black pepper.  

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