Eatwell Everyday: Week Menu a

Bowl of wholegrain breakfast flakes, slice of wholemeal toast and jam, and glass of fresh orange juice

One small bowl of wholegrain cereal (about 4 tablespoons) with semi-skimmed milk (100ml)

One thick slice of wholemeal toast with thinly spread low fat spread and thinly spread jam.

A small glass of pure fruit juice (150 ml)

One small bowl of wholegrain cereal (about 4 tablespoons) with semi-skimmed milk (100ml)

One thick slice of wholemeal toast with thinly spread low fat spread and thinly spread jam.

A small glass of pure fruit juice (150 ml)

Choose wholegrain breakfast cereals for more fibre. Check the labels to choose the healthiest options which are low in sugar, fat and salt.
Fruit juice and smoothies count towards your 5 a day, although they are a source of free sugars so you should limit consumption to no more than a combined total of 150ml per day.

Get handy shopping lists for both our meal plans with advice for shopping for one, and quantities for two people or a family of four.

Find out how the resource was developed, including the nutritional analysis behind the meals.