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porridge made from rolled oats – when choosing quick oats, go for the plain variety and add your own fruit afterwards as the flavoured varieties tend to have a lot of added sugar
wholegrain cereal (such as untoasted muesli, bran cereals or whole-wheat biscuits) with milk, natural yoghurt and fresh fruit
fresh fruits and raw nuts
wholemeal, wholegrain or sourdough toast, or English muffins or crumpets with baked beans, poached or boiled eggs, tomatoes, mushrooms, spinach, salmon, cheese, avocado or a couple of teaspoons of spreads such as hommus or 100% nut pastes (such as peanut or almond butter)
smoothies made from fresh fruit or vegetables, natural yoghurt and milk
natural yoghurt with some fresh fruit added for extra sweetness and some raw nuts for crunchiness.
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