Eatwell Everyday: Week Menu a

Scrambled egg, slice of wholemeal toast and lower fat spread, and a glass of fresh orange juice

One thick slice of wholemeal bread with thinly spread low fat spread (about 10g)

2 medium eggs

20 ml semi-skimmed milk

A small glass of pure fruit juice (150 ml)

Beat the eggs and milk together in a bowl
Add to a non-stick pan and cook over a gentle heat for five minutes, stirring all the time until the mixture thickens

One thick slice of wholemeal bread with thinly spread low fat spread (about 10g)

2 medium eggs

20 ml semi-skimmed milk

A small glass of pure fruit juice (150 ml)

Choose wholemeal bread rather than white for more fibre. We digest wholegrain food more slowly, so it can help us feel full for longer.
Choosing lower fat spreads, as opposed to butter, is a good way to reduce your saturated fat intake.
Don’t like scrambled eggs? You could have poached or boiled eggs instead.
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.