When you want to lose weight, you must know exactly how much your daily calorie intake has to be in order for your body to burn fat while maintaining basic functions. For this you need to find a meal plan that suits you. The following breakfast menus all contain around 250 calories, so if you think it’s enough for you, choose the one that you like most:
• 5 tablespoons of bran flakes with one tablespoon of sultanas, 3 dried apricots and skimmed milk.
• A pear, half of a mango, a slice of cantaloupe melon and one satsuma with one pot of low-fat, natural yoghurt.
• 3 tablespoons of unsweetened muesli, half a pot of low-fat, natural yogurt and a glass of orange juice.
• A wholemeal fruit scone, a tablespoon of low-fat spread and one small banana.
• One toasted wholemeal bagel, 2 tablespoons of low-fat spread, marmite and a handful of raspberries.
• One wholemeal roll filled with 1 tablespoon of low-fat spread, a grilled, reduced-fat sausage and one tomato.
• 2 slices of wholemeal toast, for each slice you need 2 tablespoons of low-fat spread, jam and 1 satsuma.
• 2 whole wheat biscuits with skimmed milk, a kiwi and a glass of orange juice.
• 6 tablespoons of bran flakes with skimmed milk and a glass of orange juice.
• A toasted wholemeal bagel with a tablespoons of low-fat soft cheese, a sliced tomato and a handful a raspberries.
• Half of a mango a handful of strawberries, one of raspberries, a pot of low-fat, natural yoghurt and 3 tablespoons of oats.
• Make a banana smoothie from a small banana, a tablespoon of honey, a pot of fat-free banana yogurt and 150 ml of skimmed milk. You can also have an apple.
• 2 toasted crumpets with 2 tablespoons each of low-fat spread and jam. Top it all off with a satsuma.
• 2 rashers grilled lean back bacon, a scrambled egg, 2 tablespoons of baked beans, a grilled tomato and grilled mushrooms.
• 5 tablespoons of bran flakes, a small banana and skimmed milk.
• 2 slices of wholemeal toast, 2 tablespoons of butter and a glass of orange juice.
• A bowl of instant oat cereal with a handful of blueberries and one apple.
• One pot of low-fat, natural yoghurt and a fruit salad made from a handful of blueberries, 6 strawberries, a kiwi and 2 tablespoons of oats.
• A slice of wholemeal toast, 2 scrambled eggs with a tablespoon of skimmed milk and one grilled tomato.
• Berry thickie made from a pot of fat-free vanilla yoghurt, a handful of blueberries and strawberries, 100 ml of apple juice, a slice of wholemeal toast with one tablespoon of low-fat spread and marmalade.
• An apple, one small banana, one satsuma and a handful of grapes.
• One pot of low-fat, natural yoghurt and a kiwi with 5 tablespoons of bran flakes.
• 2 slices of wholemeal toast with 2 tablespoons each of low-fat spread and honey and a handful of raspberries.
• One handful of raspberries and one of blueberries, one pot of low-fat, natural yoghurt, one satsuma and 3 tablespoons of porridge oats.
• One grilled rasher lean bacon, a scrambled egg made with a tablespoon of skimmed milk and a slice of wholemeal toast.
• A fruit salad made from one apple, one orange, a handful of grapes and a pot of low-fat, natural yoghurt.
• One reduced-sugar cereal bar and a small bottle of unsweetened orange juice and a kiwi.
• Half of a grapefruit with artificial sweetener, a slice of wholemeal toast, one tablespoon of low-fat spread, one boiled egg and a kiwi.
• A slice of wholemeal toast, one small banana and a tablespoon of peanut butter.
• 2 tablespoons of bran flakes, with a tablespoon each of porridge oats, raisins and chopped, mixed nuts. Top it all off with a half a pot of low-fat, natural yoghurt.
• 3 tablespoons of unsweetened muesli, skimmed milk and a glass of orange juice.
• 2 grilled rashers lean back bacon, one poached egg, one slice of wholemeal toast and one grilled tomato.
• 4 tablespoons of porridge oats, 275 ml water and skimmed milk, 3 dried apricots and a tablespoon of honey in order to make homemade porridge.
• A wholemeal roll with a grilled, reduced-fat sausage, a sliced tomato and a handful of grapes.
• One apple, a handful of grapes, one satsuma, one orange and one pear.
• 2 tablespoons of porridge oats, 2 tablespoons of All-bran, a tablespoon of sultanas, a tablespoon of chopped nuts and skimmed milk in order to make homemade muesli.
• 2 slices of wholemeal toast, 4 tablespoons of low-fat spread and honey.
• 4 tablespoons of porridge oats, 275 ml of water, skimmed milk and one small banana. Now you can make a bowl of porridge.
• A slice of wholemeal toast, one tablespoon of low-fat spread, a scrambled egg made with a tablespoon of skimmed milk and one chopped tomato. Top it all of with a glass of fresh orange juice.
• 2 slices of wholemeal bread, which can be filled with 2 pieces of grilled rashers lean back bacon, lettuce, one tomato and a tablespoon of reduced-fat mayonnaise.
• 4 tablespoons of bran flakes, 3 dried dates, skimmed milk and a tablespoon of sultanas.
• 5 tablespoons of bran flakes with one tablespoon of sultanas, 3 dried apricots and skimmed milk.
• A pear, half of a mango, a slice of cantaloupe melon and one satsuma with one pot of low-fat, natural yoghurt.
• 3 tablespoons of unsweetened muesli, half a pot of low-fat, natural yogurt and a glass of orange juice.
• A wholemeal fruit scone, a tablespoon of low-fat spread and one small banana.
• One toasted wholemeal bagel, 2 tablespoons of low-fat spread, marmite and a handful of raspberries.
• One wholemeal roll filled with 1 tablespoon of low-fat spread, a grilled, reduced-fat sausage and one tomato.
• 2 slices of wholemeal toast, for each slice you need 2 tablespoons of low-fat spread, jam and 1 satsuma.
• 2 whole wheat biscuits with skimmed milk, a kiwi and a glass of orange juice.
• 6 tablespoons of bran flakes with skimmed milk and a glass of orange juice.
• A toasted wholemeal bagel with a tablespoons of low-fat soft cheese, a sliced tomato and a handful a raspberries.
• Half of a mango a handful of strawberries, one of raspberries, a pot of low-fat, natural yoghurt and 3 tablespoons of oats.
• Make a banana smoothie from a small banana, a tablespoon of honey, a pot of fat-free banana yogurt and 150 ml of skimmed milk. You can also have an apple.
• 2 toasted crumpets with 2 tablespoons each of low-fat spread and jam. Top it all off with a satsuma.
• 2 rashers grilled lean back bacon, a scrambled egg, 2 tablespoons of baked beans, a grilled tomato and grilled mushrooms.
• 5 tablespoons of bran flakes, a small banana and skimmed milk.
• 2 slices of wholemeal toast, 2 tablespoons of butter and a glass of orange juice.
• A bowl of instant oat cereal with a handful of blueberries and one apple.
• One pot of low-fat, natural yoghurt and a fruit salad made from a handful of blueberries, 6 strawberries, a kiwi and 2 tablespoons of oats.
• A slice of wholemeal toast, 2 scrambled eggs with a tablespoon of skimmed milk and one grilled tomato.
• Berry thickie made from a pot of fat-free vanilla yoghurt, a handful of blueberries and strawberries, 100 ml of apple juice, a slice of wholemeal toast with one tablespoon of low-fat spread and marmalade.
• An apple, one small banana, one satsuma and a handful of grapes.
• One pot of low-fat, natural yoghurt and a kiwi with 5 tablespoons of bran flakes.
• 2 slices of wholemeal toast with 2 tablespoons each of low-fat spread and honey and a handful of raspberries.
• One handful of raspberries and one of blueberries, one pot of low-fat, natural yoghurt, one satsuma and 3 tablespoons of porridge oats.
• One grilled rasher lean bacon, a scrambled egg made with a tablespoon of skimmed milk and a slice of wholemeal toast.
• A fruit salad made from one apple, one orange, a handful of grapes and a pot of low-fat, natural yoghurt.
• One reduced-sugar cereal bar and a small bottle of unsweetened orange juice and a kiwi.
• Half of a grapefruit with artificial sweetener, a slice of wholemeal toast, one tablespoon of low-fat spread, one boiled egg and a kiwi.
• A slice of wholemeal toast, one small banana and a tablespoon of peanut butter.
• 2 tablespoons of bran flakes, with a tablespoon each of porridge oats, raisins and chopped, mixed nuts. Top it all off with a half a pot of low-fat, natural yoghurt.
• 3 tablespoons of unsweetened muesli, skimmed milk and a glass of orange juice.
• 2 grilled rashers lean back bacon, one poached egg, one slice of wholemeal toast and one grilled tomato.
• 4 tablespoons of porridge oats, 275 ml water and skimmed milk, 3 dried apricots and a tablespoon of honey in order to make homemade porridge.
• A wholemeal roll with a grilled, reduced-fat sausage, a sliced tomato and a handful of grapes.
• One apple, a handful of grapes, one satsuma, one orange and one pear.
• 2 tablespoons of porridge oats, 2 tablespoons of All-bran, a tablespoon of sultanas, a tablespoon of chopped nuts and skimmed milk in order to make homemade muesli.
• 2 slices of wholemeal toast, 4 tablespoons of low-fat spread and honey.
• 4 tablespoons of porridge oats, 275 ml of water, skimmed milk and one small banana. Now you can make a bowl of porridge.
• A slice of wholemeal toast, one tablespoon of low-fat spread, a scrambled egg made with a tablespoon of skimmed milk and one chopped tomato. Top it all of with a glass of fresh orange juice.
• 2 slices of wholemeal bread, which can be filled with 2 pieces of grilled rashers lean back bacon, lettuce, one tomato and a tablespoon of reduced-fat mayonnaise.
• 4 tablespoons of bran flakes, 3 dried dates, skimmed milk and a tablespoon of sultanas.