Breakfast meal planner

Group

Key messages

Option 1

Option 2

Breast-feeding Mum
350-400kcal

Higher requirement for energy, calcium and vitamins.
During pregnancy mothers accumulate a store of fat that is then used as a source of energy to produce breast milk.
Breast-feeding mums need extra calcium, equivalent to two extra servings of calcium rich foods such as a 200ml glass of semi-skimmed milk or 150ml serving of low fat yogurt. Non dairy sources of calcium include bread, muesli, oranges, figs, prunes and fish with bones.

If you are breast-feeding, to avoid dehydration you should aim to drink a glass of water, milk or fruit juice every time the baby feeds in addition to your usual fluid intake. It’s important to limit caffeine intake while breast-feeding, as this can affect your baby and keep them awake.

Wheaty raspberry smoothie (259kcal)
Toasted crumpet with low fat spread (102kcal)

Vitamin D supplements are recommended if you are breast-feeding. Only a few foods provide vitamin D, including oily fish, some fortified margarines and breakfast cereals and eggs.

Smoked mackerel pate on a slice of wholegrain toast.
Small pot of low fat yogurt
Small glass of fruit juice
(320kcal)

Losing Weight
300-350kcal

Long term sustainable weight loss is best achieved by slow steady weight loss. Aim to lose 1-2lb/week (0.5-1kg) by reducing your daily calorie intake by about 500 calories, this is equivalent to a croissant and a latte made with full cream milk.
Many people skip breakfast when trying to lose weight, however research shows that those who eat breakfast are less likely to be overweight, and breakfast can help those who have lost weight keep it off for longer.

Choose low fat, high fibre foods like bread, cereals and fruit & vegetables.  Oats have a low to medium GI which may help keep you feeling fuller for longer.

Yogurt, roasted oats and fruit (284kcal)
Small glass (150ml) of orange juice (54kcal)

Have a variety of healthy foods like dried fruit, nuts, seeds, plain muesli and oats in your store cupboard so you can easily make up a healthy breakfast each day reducing the temptation to grab a pastry on the way to work.

Bran Flake Breakfast Pancakes
(254kcal)
Small glass (150ml) of apple juice (57kcal)

Working Mum/Eating on the Go
350-400kcal

Busy mums often find themselves eating on the go, especially those working outside of the home. If eating on the hoof, ensure you have ‘breakfast’ within two hours of waking to replenish your energy stores after an overnight fast.

Breakfast on the go

Cranberry and Oaty Smoothie 383kcal

Breakfast at work ‘deskfast’

Try and get into a habit of bringing food to work, or include a stop to a green grocer or supermarket on your route to work to help you stock up on fresh fruit, yogurts, juices or smoothies to have at your desk. 

Wholegrain toast topped with low fat cream cheese and yeast extract (otherwise known as marmite)
(205kcal)

1 banana (95kcal)
Cup of tea/coffee with semi-skimmed milk (30kcal)

Sporty Mum
400-500kcal

Sports fans know the importance of diets high in carbohydrates, often up to 70% of daily energy intake, to help build up the body’s energy stores. 
Including 2-3 portions of protein rich foods each day is important to help maintain muscle strength.

Ensure you keep well hydrated before, during and after exercise - don’t wait until you feel thirsty to rehydrate.

A simple basic muesli that could be made ahead with two or three optional toppings using store cupboard ingredients i.e. cranberries and pistachios, pomegranate and pumpkin or (dried) apricots and almonds
(421kcal)
Serve with semi-skimmed (58kcal)
1 pint water or diluted juice 2 hours before exercise.

Vitamin C found in fruit like oranges and berries has been shown to help maintain a healthy immune system among athletes partaking in extreme physical activity like marathons*.

Porridge made with a Greek-style yogurt and milk, with honey and bananas
(517kcal)

1 pint water or diluted juice