Three minute morning meals that will help you lose weight all day long

Time after time, studies show that people who eat breakfast are routinely slimmer than those who don't. One of the reasons for this is because 'breaking the fast' of the night before with a healthy, high fibre, slow releasing meal really helps to avoid over eating throughout the rest of the day.

So, here are three ridiculously healthy, low calorie and high fibre morning meals that can all be made in minutes.

Orange, kiwi and ginger oats
Don't have time for porridge? Try this delicious little oaty number instead. Packed with immune strengthening vitamin C, the slow releasing oats will help to keep your energised all morning.

Preparation time: 3 minutes
2 tbsp oats
1 kiwi fruit, peeled and diced
150ml fresh orange juice
1 piece of stem ginger finely chopped

Simply put the oats, kiwi fruit and chopped ginger in a bowl. Pour over the orange juice and leave for a couple of minutes for the oats to soften slightly.

Nutritional information:
Kcal: 218
Fat: 2g
Protein: 5g
Carbohydrate: 44g

[Related feature: Top five foods every slimmer should have in their cupboards]

Tropical treat smoothie
Smoothies are always a winner at any time of the day simply because they are so quick to prepare. They are also a great way of increasing your intake of fruit and all the vitamins, minerals and immune boosting antioxidants that fruit contains. You can use frozen or tinned fruits. Frozen are often cheaper than their fresh equivalents, require no peeling or chopping and instantly chill your smoothie. If using tinned, look for fruits canned in their own juices rather than in sugary syrups.

Preparation time: 3 minutes
100g frozen mango pieces (available from most good supermarkets)
1 banana
1 passion fruit
1 orange, freshly squeezed to give 100ml of juice

Blend together the mango, banana and orange juice then stir in the passion fruit before serving.

Nutritional information:
Kcal: 175
Fat: 0g
Protein: 3g
Carbohydrate: 43g

[Related feature: How to lose weight all day long]

Bacon, tomato and basil toasty
Everyone loves a bacon sandwich and this is a really healthy, quick and easy to make variation on the same theme. The combination of hot tomato, fresh basil and bacon makes a fabulous breakfast, lunch or supper.

Preparation time: 3 minutes
2 slices of stone ground wholemeal or wholegrain bread
6 — 7 cherry tomatoes
2 slices of extra lean bacon, pre-grilled or use sliced ham
2 teaspoons fresh basil leaves, roughly chopped
Salt and freshly ground, black pepper

Either pre-grill the bacon the night before or simply use sliced ham instead. Pop the tomatoes on a plate and in the microwave for 1 minute and place bread in the toaster. Place the bacon on the toast, top with the tomatoes, sprinkle with the basil leaves and pop the remaining slice of toast on top - then tuck in.

Nutritional information:
Kcal: 218
Fat: 4g
Protein: 5g
Carbohydrate: 44g