1. Porridge
Cook up 50g (2oz) porridge oats with water as directed on the packet. This only takes a couple of minutes in the microwave. Top with a small drizzle of honey and a chopped apple.

2. Smoothie (banana)
In a blender, mix together a medium-sized ripe banana, a pot of low-fat yoghurt, the same volume of skimmed milk and either a few drops of vanilla essence or a pinch of cinnamon. Blend until smooth and serve over ice.

3. Cereal
Small bowl of Special K with a heaped tablespoon of All-Bran and skimmed milk.

4. Bread 'n' banana
One slice of thick-cut wholegrain bread with a heaped teaspoon of peanut butter and a banana.

5. Sandwich
Grill two turkey rashers and two tomatoes, halved. Serve with a slice of wholemeal toast and a small glass of orange juice.

6. Smoothie (banana, mango and orange)
In a blender, mix together a medium-sized ripe banana, half a mango and 150ml (5fl oz) fresh orange juice. Blend until smooth and serve over ice.

7. Eggs 'n' bread
Poach or boil two eggs and serve with two slices of wholegrain or granary bread.

8. Beans on toast
200g (7oz) baked beans (no added salt or sugar variety) with two slices wholegrain toast.

9. Muesli
Stir two tablespoons no-added sugar muesli into three tablespoons of Greek yoghurt. Serve with a banana and small glass of fruit juice.

10. Malt loaf
Two slices of malt loaf with reduced-fat olive oil spread, six prunes and a glass of orange juice.

11. Toast
Two slices of mixed grain seeded bread, toasted, with reduced fat olive spread and a teaspoon or two of high fruit jam.

12. Smoothie (banana and strawberry) and fruit loaf
Blitz a small banana, a big handful of strawberries, a pot of low-fat natural yoghurt and the same volume of skimmed milk in a blender until smooth and frothy. Slice of fruit loaf with reduced-fat olive oil spread.

13. Mixed fruit 'n' yoghurt
Chop an apple, a small banana, a kiwi fruit and four dried apricots. Mix all the fruit together and top with a pot of low-fat yoghurt.

14. Home-made muesli
Mix together one tablespoon porridge oats, three tablespoons of raisins and a grated apple, keeping the skin on. Pour over 100ml (3fl oz) skimmed milk and keep in the fridge overnight (this step isn't essential if you don't have time). Serve with a pot of low-fat yoghurt.

15. Scone
Top a wholemeal scone with a teaspoon of reduced-fat olive oil spread and two teaspoons of high fruit jam. Serve with a small glass of orange juice.

16. Bran Flakes
Top four tablespoons Bran Flakes with five chopped dried apricots. Serve with 100ml (3fl oz) skimmed milk.

17. Strawberries 'n' yoghurt
Fat-free Greek yoghurt with strawberries or raspberries.

18. Porridge with stewed fruit
Combine 30g (1oz) porridge oats with three times that volume of water. Bring to a boil and simmer for two to three minutes, until thickened. Top with a splash of skimmed milk and a tablespoon of stewed fruit (try apple or rhubarb).

19. Mixed fruit
Chop an apple, a kiwi fruit, four breakfast plums or prunes and four dried apricots. Mix all the fruit together, along with a teaspoon of oat- or wheat-bran and top with a pot of fat-free yoghurt.