Breakfast ideas

Spring is in the air! And with that often renewed vigour to make a fresh start with positive lifestyle changes. Instead of making big changes that can leave you overwhelmed, start by making one small change and sticking to it!

We all know that breakfast is the most important meal of the day – I often compare it with switching on a light in a dark room, setting the tone for the rest of the day. Breakfast needn’t be boring – to help get the creative juices flowing, let’s put some new options on the table.

  • Spice up your favourite breakfast cereal or porridge by adding the following:

– Fresh fruit (try berries to give the old banana a rest)

– Dried fruit chips

– Small handful of nuts

– Raisins

– Oat bran

  • Smoked salmon on toast or a hot bagel with a dollop of fat-free cream cheese and chives.
  • French toast (fry in a non-stick pan) with honey and banana or grilled lean bacon.
  • Peanut butter smoothie (skim milk, yoghurt, banana and a teaspoon of peanut butter) sprinkled with a little bit of cinnamon.
  • Fruit salad with fat-free yoghurt or even Ultramel Lite.
  • Scrambled egg – add cooked mushrooms, tomato and onion with a pinch of fresh herbs.
  • Fat-free microwaved scrambled egg
  • Beat an egg in a coffee mug with a fork. Add a dash of milk and season. Microwave on high in the mug for 3 – 5 minutes stirring after every 30seconds.
  • Soak raw oats the night before in a little bit of water or milk and blend it into your fruit and yoghurt smoothie for a-meal-in-a-glass.
  • Make your own flavoured Oat-so-Easy: Add dried fruit chips, or even a teaspoon of jam (blueberry/strawberry) for a nice flavour.
  • Make a huge sandwich with a variety of veg like, tomato, onion, gherkin, mushrooms and bean sprouts. Add a slice of shaved meat and some mustard or low-fat mayonnaise.
  • Poached Haddock with fat-free white sauce on toast is a healthy treat. Tinned pilchards or sardines (tinned in brine) are even healthier options. 
  • Stewed fruit (soak overnight in a little bit of Rooibos tea) and Bulgarian yoghurt, with honey.
  • Melba toast with fat free cottage cheese or low fat margarine and jam.
  • Sliced banana/mango topped with yoghurt and sprinkled with a tablespoon of nuts or seeds or muesli. 
  • Anchovy toast with tomato and some fresh Basil or coriander leaves.
  • For a decadent breakfast, toast a Woolies low fat English muffin and top it with a slice of lean ham, a poached egg and a dollop of tomato sauce. 

Stay away from foods with a high fat content like pastries, sausage, bacon, fried eggs and hash browns, if you are eating out.


Berna Harmse is a private practicing dietitian in Cape Town, she holds a MSc in Dietetics and has a special interest in oncology nutrition. She is also an external lecturer at Stellenbosch University Division of Human Nutrition.