Morning power boost

A balanced breakfast is the best way to start the day, but it can be difficult to get enough protein onto your plate. Try these delicious protein-rich ideas to fuel your morning and keep you going right through until lunchtime.

Feta and spinach frittata muffins (pictured)
Crack a few eggs into a jug and whisk until combined and foamy. Stir in some finely chopped spinach and parsley (optional) plus a little Dijon or English mustard. Pour into greased holes of a mini muffin tin and push in some crumbled feta, before baking in a medium oven until set and golden. Eat warm or cold. These can be stored in an airtight container in the fridge for up to 3 days.

Crunchy porridge pots
Mix together grated apple, porridge oats and chopped nuts, plus a sprinkling of cinnamon. Divide between microwave-proof pots and store in the fridge for up to 3 days. To cook, add water or milk to cover, plus a squeeze of honey, and heat in the microwave until just bubbling. Finish with a scattering of toasted seeds, to serve.

Chilli bacon and cheese roll
Grill lean rashers of bacon until crisp. Spread a wholemeal seeded roll (gluten free, if liked) with soft cheese and a drizzle of sweet chilli sauce, then top with the bacon and some peppery rocket or watercress. Sandwich together and enjoy!

Peanut butter yoghurt
Put Greek or high-protein yogurt into a large bowl and stir together with smooth peanut butter and a little honey. Spoon into bowls, or lidded containers if storing in the fridge for later (it will keep for up to 3 days). To serve, top with slices of banana and some blueberries and toasted mixed seeds.