Porridge: add healthy foods like chopped vegetables, egg and meat to rice porridge. Or cook rolled oats with milk and add chopped soft fruits like banana and berries for sweet porridge.

Googy eggs: serve soft-boiled eggs with multigrain toast soldiers or sticks of cucumber, capsicum or cooked carrot. They’re 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 a tablespoon of oats, almond meal, 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 chopped meat, chicken or egg (dinner leftovers are ideal) and vegetables.

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.

Grilled flatbread or pizza: layer healthy ingredients onto a pizza base, roti, chapati, pide, tortilla or other flatbread. Grill or bake it in the oven to crisp ingredients and melt cheese.

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

Beans on toast: serve baked beans on wholemeal or wholegrain 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.