Eatwell Everyday: Week Menu a

Bowl of porridge, slice of wholemeal toast and lower fat spread, and a glass of fresh orange juice

Porridge oats around 20g

Semi-skimmed milk 150 ml

One thick slice of wholemeal toast with thinly spread low fat spread

A small glass of pure fruit juice (150 ml)

Porridge oats around 20g

Semi-skimmed milk 150 ml

One thick slice of wholemeal toast with thinly spread low fat spread

A small glass of pure fruit juice (150 ml)

Porridge is an excellent choice at breakfast and is low in fats, sugar and salt. Avoid adding any sugar or honey.
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.