Banana porridge: cooking rolled oats with milk and banana gives porridge natural sweetness. You can also sprinkle sultanas and cinnamon on top.

Googy eggs: serve soft-boiled eggs with multigrain toast soldiers or vegetable sticks, which are delicious dipped in yolk.

Smoothie and toast: whip up a breakfast smoothie with reduced-fat milk, yoghurt and banana, frozen berries or canned peaches. Add oats, nuts, wheat germ or flaxseed if you like. Serve with toast.

Sandwiches: sandwiches are best made with wholegrain or high-fibre bread. Try to include some protein-rich foods like meat, chicken or egg (leftovers from last night’s dinner are ideal) and vegies.

Wrap-n-roll: fill mountain bread, lavash or pita pockets with grated cheese, carrot, cucumber and sultanas. Spread the bread with hummus or avocado to help it stick together.

Last night’s pizza: slices of leftover homemade pizza made with healthy ingredients are a nice lunch treat.

Chicken strips: these crunchy chicken fingers are great served with peas, broccoli and corn.

Beans on toast: serve baked beans on toast with a sprinkle of cheese. For fun, arrange simple salad vegetables in a moat around the toast.

Herby lamb chops: mix fresh herbs like thyme, basil and oregano with natural yoghurt. Coat chops with herb sauce and grill. Serve with mashed sweet potato and simple salad vegetables.