Breakfast Options
Operation Transformation Series 8
The Operation Transformation Food Plan has seven different
breakfast options for you to choose from:
1. Porridge with fruit
2. Wholewheat Cereal with Low Fat Milk
3. Boiled Egg and Wholegrain Toast
4. Cinnamon & yogurt pancakes
5. Fruit yogurt pot
6. Mini Grill*
7. Mediterranean breakfast pita*
* The Mini Grill and Mediterranean breakfast pita are weekend specials to be had on occasion.
These two should not be eaten daily as your breakfast.
Porridge with Fruit
Serves: 1 Calories per portion: 212kcal
Ingredients:
30g oats
75mls low fat milk
75mls water
1 teaspoon cinnamon
1 teaspoon nutmeg
½ banana/apple
1 teaspoon honey
Method:
1.
2.
3.
4.
Place oats with milk and water and cook as directed on the packet.
Sprinkle with cinnamon and nutmeg.
Top with fruit and honey.
Serve hot.
Wholewheat Cereal with Low Fat Milk
Serves: 1 Calories per portion: 189kcal
Ingredients:
2 wholewheat biscuits
150mls low fat milk
Method:
1.
2.
Place wholewheat biscuits in a bowl.
Add milk.
Boiled Egg and Wholegrain Toast
Serves: 1 Calories per portion: 197kcal
Ingredients:
1 boiled egg
1 piece of wholewheat toast
1 teaspoon butter
Method:
1. Place egg in a pot of boiling water and boil egg for 3 - 6 mins.
2. Once cooked, remove from pot carefully and slice.
3. Place bread in the toaster and toast as desired.
4. Remove bread from the toaster carefully and when cooled spread with butter.
5. Place boiled egg on the top of the English muffin.
Cinnamon and Yogurt Pancakes
Serves: Makes 2 pancakes. 1 pancake per serving. Calories per portion: 210kcal
Ingredients:
125g Self raising flour
1 teaspoon cinnamon
1 tablespoon Caster sugar
120g natural yogurt
1 beaten egg
5 tablespoon low fat milk
2 teaspoon butter
2 teaspoon honey
70g fruit Method:
1.
2.
3.
4.
5.
6.
Place flour in mixing bowl with the cinnamon and sugar. Place a well in the middle of this
dry mixture.
In a separate bowl mix the 100g of the yogurt, beaten egg and milk with a fork. Add this wet
mixture to the dry ingredients.
Place a pan on medium heat and add 1 tsp of butter.
Pour half of the mixture into the pan, turning once brown on one side.
When cooked (light and fluffy - will not be a very thin pancake) remove from pan.
Top with remaining natural yogurt (10g per pancake), 1 tsp honey and 35g of fruit.
Fruit Yogurt Pot
Serves: 2 adult portions Calories per portion: 233kcal
Ingredients:
480g fresh fruit salad
4 tablespoons natural yoghurt
2 tablespoons honey
2 teaspoons flaxseed/linseed
Method:
1.
2.
3.
Chop fruit.
Place in bowl.
Top with the yoghurt, honey and flaxseed/linseed.
Mini Grill*
•
This breakfast option is a weekend special and should not be eaten daily.
Serves: 1
Calories per portion: 254kcal
Ingredients:
1 egg
1 teaspoon of rapeseed oil
2 turkey rashers
100g baked beans
Method:
1. Lightly fry egg with a little oil in a pan on a medium heat.
2. Cook rashers under the grill.
3. Heat beans in pot or microwave according to tin.
4. Place egg, rashers and beans together on a plate to serve.
Mediterranean Breakfast Pita*
•
This breakfast option is a weekend special and should not be eaten daily.
Serves: 1
Calories per portion: 313kcal
Ingredients:
1 boiled egg
1 wholewheat pita
2 tablespoon light cream cheese
30g washed spinach
1 sliced tomato
Method:
1. Place egg in a pot of boiling water and boil egg for 3 - 6 mins. Once cooked, remove from
pot carefully, remove the shell and slice.
2. Place pita in a toaster and toast as desired.
3. Carefully remove from toaster and slice open when cool. Pita may be hot, so be careful
doing this.
4. Spread light cream cheese in the pita and layer with spinach, sliced tomato and boiled egg.
5. Serve.