Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.

‘The most important meal of the day’

Breakfast might not be the biggest meal of the day, but it is definitely the most important meal of the day. Never skip breakfast, even if you only have something small, as it will get your metabolism going to ensure that you are full of energy for the rest of the day. This is true for everyone, but even more important when you need to manage your blood sugar levels. The healthier and more balanced the breakfast, the better you will feel and be able function during the day.

Make sure that breakfast is interesting and full of flavour so that you are not tempted to skip it. A balanced breakfast is important and a good variety of foods are available to choose from – you definitely do not need to eat the same cereal every morning. A practical guide is to always include a protein, good choice of starch and fresh ingredients (see the Plate model). Breakfast should keep you feeling full enough until your next meal, so make good choices.

Portion sizes remain a crucial factor as eating too much is just as problematic as eating no breakfast at all. Remember to read the food labels of any ingredients you choose. Foods like boxed cereals or pre-prepared choices can be very high in sugar, salt, fat and refined carbs.

Here are some broad ideas suggesting good combinations. There are no quantities indicated, as this will depend on what you are going to eat for the rest of the day and what your healthcare professional recommends as the best foods for your individual needs.

Oats with fruit

Cooked oats with low-fat or fat-free milk, served with slices of banana, strawberries, mango or papaya and a sprinkle of cinnamon.

Avo on toast

A slice of health or wholewheat bread, toasted and spread with crushed avocado, seasoned with lemon juice. Enjoy with low-fat or fat-free unsweetened yoghurt and a small portion of fresh fruit salad.

Sardines with tomato

Tinned sardines, drained and flaked, served on a slice of wholewheat or health bread and fresh tomato wedges. Serve with seasonal fruit, like peaches or plums.

Muesli and yoghurt

Low-fat or fat-free unsweetened yoghurt with some low GI muesli. Sprinkle with a small amount of raw almonds or pumpkin seeds and enjoy with a sliced apple or pear, or berries when in season.

Scrambled eggs with mushrooms

Scrambled eggs, cooked in very little oil and seasoned with fresh herbs. Enjoy with stir-fried mushrooms and tomatoes on health or wholewheat bread. Serve with grapes or an orange.

Cereal and fruit

Low-fat unsweetened high-fibre cereal with low-fat or fat-free milk. Serve with seasonal fruit, like an apple, pear, banana or some berries. Sprinkle with a small handful sunflower seeds or raw almonds.

Baked beans and egg

Fry an egg in very little oil and serve on warm baked beans, seasoned with paprika, with slices of avocado. Enjoy with fresh fruit.

Peanut butter toast

A slice of wholewheat or health bread, spread with peanut butter. Serve with a glass of low-fat or fat-free milk and seasonal fruit.

Pilchards in tomato sauce

Tinned pilchards in tomato sauce, served with a slice of wholewheat or health bread and fresh tomato wedges. Enjoy with papaya slices.


Make an omelette with spinach and a small amount of cheese. Cook in very little oil and serve with avocado slices.

Back to Top