Melon & crunchy bran pots- serves 1

272 calories, protein 13g, carbohydrate 34g, fat 9 g, saturated fat 2g, fibre 3g, sugar 25g, salt 0.6 g

Ingredients

process

• ½ x 200g pack melon medley
• 150g pot fat-free yogurt
• 2 tbsp fruit & fibre cereal
• 1 tbsp mixed seeds
• 1 tsp clear honey

Top melon medley with yogurt, then sprinkle over cereal mixed with seeds. Drizzle over honey and eat immediately.

Crunchy granola with berries & cherries

Ingredients

process

• 175g mixed nuts (pecan halves and peanuts in their red skins)
• 450g rolled oats
• 50g sesame seeds
• 50g sunflower seeds
• 125ml sunflower oil
• 100ml runny honey (try one of the lightly flavoured flower ones)
• half a 170g packet dried berries and cherry

1. 1.                  Preheat the oven to 190C/Gas 5/fan oven 170C. Halve some of the pecans, leave some whole. Mix with peanuts, oats, sesame seeds, sunflower seeds and a pinch of salt in a large bowl. In a jug, measure the oil and pour into the mixture, then measure the honey – it will slide out easily. Stir together with a fork to break up any big clumps of oats.
2. 2.                  Pour on to a large baking tray with sides, preferably non-stick, in a thin layer. Bake for 20-25 minutes, stirring well at least twice and bringing the mixture in from the edges, until it is golden. Transfer to a large bowl and leave to cool.
3. 3.                  Mix in the berries and cherries and serve with plenty of chilled milk.
4. 4.                  Store for up to 1 month in airtight container.

Scrambled egg muffin- serves 1

Ingredients

process

• 2 eggs
• few sundried tomatoes
• fresh basil , torn
• English muffins

Scramble eggs without butter or cream, stir in chopped sundried tomato and torn fresh basil, and pile on toasted English muffin halves.

Dippy eggs with Marmite soldiers

Ingredients

process

• 2 eggs
• 4 slices wholemeal bread
• a knob of butter
• Marmite
• mixed seeds

1. 1.                  Bring a pan of water to a simmer. Add 2 eggs, simmer for 2 mins if room temp, 3 mins if fridge-cold, then turn off heat. Cover the pan and leave for 2 mins more.
2. 2.                  Meanwhile, toast 4 slices wholemeal bread and spread thinly with butter, then Marmite. To serve, cut into soldiers and dip into the egg, then a few mixed seeds.

Tropical breakfast smoothie- serves 2-3

Carbohydrate heavy, good breakfast if your doing a high volume of training in the day

Ingredients

process

• 3 passion fruits
• 1 banana , chopped
• 1 small mango , peeled, stoned and chopped
• 300ml orange juice
• ice cubes

Scoop the pulp of the passion fruits into a blender and add the banana, mango and orange juice. Purée until smooth and drink immediately, topped with ice cubes.