And the healthy options...

Bowl of sultana bran with semi-skimmed milk, pot of fruit yoghurt, glass of apple juice.

This breakfast is high-fibre, vitamin-fortified and supplies a fruit portion and a calcium-rich dairy portion. Apple juice raises blood-sugar levels more slowly than orange juice, giving a longer-lasting energy boost.

Leisurely weekend
384 calories, 17.5g fat

Egg fried in a tiny splash of olive oil, 2 rashers (trimmed) lower-salt back bacon, grilled tomato, slice of granary toast with low-fat spread and marmalade Contains protein and iron, plus vitamins A, B complex and D, for healthy skin, eyes, hair and bones.

On the run

Team any of the items below with a low-fat milky tea or coffee, low-fat milk shake or a yoghurt-and-fruit smoothie and you've got yourself a reasonably healthy quickie breakfast (though a tad low in fibre, so don't eat on the run every day). Eat some fruit mid-morning to see you through to lunch.

Pret A Manger Honey and Yoghurt Pot topped with Granola (255 calories, 8.4g fat).

Kellogg's To Go Twinpot Corn flakes (cornflakes that come ready to eat with milk, sugar and a spoon; 202 calories, 2.5g fat).

Special K bar plus a banana (185 calories, 2g fat).

Starbucks Skinny Sunrise Muffin (313 calories, 4.8g fat).

Wholemeal hot cross bun or fruited scone (150 calories, 4g fat).