Tom’s Daily Plan: Over 80 fuss-free recipes for a happier, healthier you. All day, every day.. Tom Daley

PLUM YOGHURT POTS

       SERVES 2

       265 CALORIES PER SERVING

      If you’re a get-up-and-go person, like me, this is an ideal breakfast that you can prepare the night before so it’s ready to enjoy at home or to take to work with you. This recipe tastes good with plums or see my other ideas for using other fruits, such as bananas or strawberries, here.

      2 large plums, chopped

      ½ tsp maple syrup

      ½ tsp ground mixed spice

      juice of ½ orange

      200g full-fat Greek yoghurt

      50ml whole milk

      20g oat bran

      15g flaked almonds, toasted

      1 Put the plums in a bowl and toss them with the maple syrup, mixed spice and orange juice.

      2 Mix the yoghurt, milk and oat bran together and spoon this mixture into 2 x 300ml pots. You can use glass tumblers or plastic sealable pots – whatever you prefer.

      3 Add the plums, scatter the flaked almonds on top and cover the pots with cling film or lids until you’re ready to eat.

       VARIATIONS

BANANA YOGHURT POTS

       324 CALORIES PER SERVING

      Slice a large banana and divide the slices between the pots. Prepare the yoghurt mixture as above, then pile it into the pots and sprinkle with a pinch of cinnamon. Toast 8 pecan nuts in a dry frying pan, then chop them and scatter them over each pot.

       STRAWBERRY YOGHURT POTS

       221 CALORIES PER SERVING

      Roughly chop 100g of strawberries and toss them with the juice of half an orange, half a teaspoon of balsamic vinegar and half a teaspoon of honey. Divide the fruit between the pots. Top with the yoghurt mixture, then scatter 15g of chopped pistachios on top.

BLUEBERRY, BANANA AND SEED PANCAKES

       SERVES 2

       97 CALORIES PER PANCAKE

      Who doesn’t love pancakes? This is a change from the traditional recipe and it’s packed with fibre and vitamins. It satisfies my sweet tooth too! The seeds and oat bran will help to fill you up or you can add some protein powder for a post workout boost.

      1 banana, chopped

      1 medium egg

      100ml whole milk

      2 tbsp oat bran or protein powder

      pinch of cinnamon

      100g blueberries

      1 tsp chia seeds or linseeds

      1 tsp butter or coconut oil

       TO SERVE

      Greek yoghurt, extra blueberries, honey and cinnamon

      1 Put the chopped banana in a bowl and mash it with a fork. Add the egg, milk, oat bran or protein powder and the cinnamon and beat everything together until smooth. Set the mixture aside for 5 minutes to allow the oat bran or protein powder to be absorbed, then fold in the blueberries and seeds.

      2 Heat a frying pan over a medium heat for a minute or so. Add the butter or coconut oil and let it melt. As soon as it’s melted, drop spoonfuls of the batter into the pan – 3 or 4 will probably be enough as the pancakes expand as they cook. Once the pancakes are golden underneath, flip them over and cook them on the other side, again until golden.

      3 Remove the pancakes from the pan, put them on a plate and keep them warm while you make the rest.

      4 Serve the pancakes with a dollop of yoghurt, some extra blueberries, a drizzle of honey (a teaspoonful is plenty) and a pinch of cinnamon.

CHEESY RICOTTA AND HERB PANCAKES

       MAKES 8 PANCAKES

       79 CALORIES PER PANCAKE

      I love the creamy taste of ricotta and these savoury, extra-fluffy pancakes are light and really delicious. The batter doesn’t need to rest so you can use it straight away, making this great option if you’re short of time.

      2 medium eggs, separated

      100g ricotta

      20g Parmesan cheese, finely grated

      1 tbsp wholemeal flour

      2 tbsp freshly chopped herbs, such as chives, dill or parsley – or use a mixture

      1 tsp olive oil

      salt and freshly ground black pepper

       TO SERVE

      a few tomatoes, sliced or ½ avocado, sliced

      small handful of rocket leaves

      1 Put the egg yolks, ricotta, Parmesan, flour and herbs into a bowl. Season with salt and black pepper and mix everything together well.

      2 Whisk the egg whites in a scrupulously clean, grease-free bowl until the mixture stands in soft peaks.

      3 Fold a spoonful of the beaten egg whites into the ricotta mixture to loosen it, then fold in the remaining egg whites.

      4 Heat half the oil in a frying pan over a medium heat. Using a dessertspoon, drop 3 or 4 spoonfuls of the batter into the pan. Once the pancakes are golden on one side turn them over and cook for 1–2 minutes on the other side. Remove the pancakes from the pan and keep them warm.

      5 Heat the rest of the oil and cook the remaining mixture – you should have 8–10 pancakes. Serve them with a salad of tomatoes or avocado and some rocket.