With these clever breakfast choices that are rich in protein, fibre and healthy fats, you’ll be raring to go from morning till night!

Huevos Rancheros with Avocado

Breakfasts for all-day energy!

Studies have shown eating eggs at breakfast helps you maintain steady blood sugar and insulin levels, and this Instagram-worthy breakfast from Mexico gets a health boost from the fresh spinach and avocado topping. Your energy levels will thank you! Serves 4. 

Preheat the oven to 200°C, gas mark 6. In a large pan, heat 1tbsp of olive oil and sauté half a diced red onion until soft, for about 5 mins. Add 2 crushed cloves of garlic, 1 diced tomato, half a diced red pepper, half a can of drained kidney beans, a 400g can of chopped tomatoes, 1tsp ground cumin and coriander, a pinch of chilli flakes, half a tsp smoked paprika and salt to taste, and simmer for 2-3 mins to soften the pepper.

Lightly grease two oven-proof frying pans with olive oil. Lay a wholegrain tortilla down on the base of each pan and brush the tops of the tortillas with a little olive oil.

Spoon over the bean and tomato mixture over each pan, making little indentations with the back of a spoon for the eggs. Carefully break an egg into each indentations. Season them with salt and pepper and place in the hot oven. Cook for 10-12 mins until the egg whites are white and yolks are cooked to your liking. scatter over a handful of baby spinach leaves, a little coriander and sliced avocado. Accompany the dish with lime wedges and spoonfuls of natural yogurt.