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

BAKED BREAKFAST MUFFINS

      WITH CRISPY ‘FRIED’ BREAD

       SERVES 2

       527 CALORIES PER SERVING

      These baked eggs are really fun and make a great weekend breakfast or brunch. They are simple to make, look amazing and will kick-start your day. The ‘fried’ bread cooked alongside the vegetables is lovely and crispy and much healthier than the regular sort.

      2 tsp olive oil

      4 rashers of streaky bacon, trimmed of any fat

      4 medium eggs

      2 tomatoes, cut in half

      100g chestnut mushrooms

      2 sprigs of thyme

      4 slices of wholemeal bread

      salt and freshly ground black pepper

      1 Preheat the oven to 200°C/180°C Fan/Gas 6.

      2 Brush 4 holes of a muffin tin with the olive oil. Place a rasher of bacon into each hole, with one end covering the base and the rest wrapped around the sides.

      3 Crack an egg into each bacon-lined hole in the muffin tin. Season the eggs with salt and pepper.

      4 Put the tomatoes and mushrooms in a small roasting tin and season them with salt and pepper. Drizzle them with a little oil and scatter over the thyme. Cut out 4 rounds of bread from the slices with a 7cm scone cutter or a glass of a similar size, brush them with the remaining olive oil and put them in the roasting tin too.

      5 Put the muffin tin on the highest shelf in the oven and the roasting tin on the shelf below. Cook for 15–20 minutes until the eggs have set and the vegetables are tender. Serve each of the egg muffins on the crisp ‘fried’ bread with the vegetables alongside.

SCRAMBLED EGGS TOM’S WAY

       SERVES 2

       319 CALORIES PER SERVING

      For me, eggs are the perfect breakfast. They taste great, are easy to cook and are packed full of protein and good fats to keep me going all morning. This is my favourite scrambled eggs recipe and it includes some veg for extra goodness.

      6 eggs

      15g butter

      1 large tomato, finely chopped

      150g spinach, washed

      a few sprigs of parsley, finely chopped

      salt and freshly ground black pepper

      1 Beat the eggs in a bowl and season them well. Pour them into a medium non-stick saucepan and place the pan over a gentle heat. Start stirring as soon as the eggs begin to cook around the sides.

      2 Meanwhile, melt half the butter in a separate pan over a gentle heat. Add the tomato, season well and cook for a minute or so to soften. Add the spinach, then cover the pan with a lid so that the spinach steams in the heat.

      3 Check the eggs and give them a final really good stir to make sure they’re well scrambled. Stir in the rest of the butter.

      4 Spoon the eggs on to plates and add the spinach and tomatoes. Scatter over the parsley and serve at once.

       TOM’S TIP

      I like my scrambled eggs with a couple of slices of lean ham on the side too. About 25–50g is enough, depending on how hungry you are, and use just 4 eggs because there is already protein in the ham. For something a bit different, finely slice a couple of spring onions and scatter half over each serving, then sprinkle with chia seeds or linseeds – half a teaspoon on each plate.

BOILED EGGS

      WITH SPICED PITTA DIPPERS

       SERVES 2

       291 CALORIES PER SERVING

      Eggs and soldiers were a favourite of mine when I was a child. Nowadays, I like to turn this classic into something more exciting with these spicy dippers. You can adjust the amount of spice to suit your taste buds – just a hint or hot, hot, hot!

      10g softened butter

      good pinch or 2 each of paprika, turmeric, ground cumin and ground coriander

      4 medium eggs, at room temperature

      1 pitta bread, sliced into fingers

      salt and freshly ground black pepper

      1 In a small bowl, mix together the butter and spices – add a pinch of each spice, then taste and add more if you like. Season with salt and pepper.

      2 Preheat the grill and bring a medium saucepan of water to the boil. Once the water is boiling, carefully lower the eggs into the pan. Cook them for 4–5 minutes for soft yolks.

      3 Meanwhile, grill the pitta fingers on one side, then spread a little of the spicy butter over each of them. Serve the pitta fingers with the boiled eggs and enjoy dipping them into the golden yolks.

SPINACH AND EGGS

       SERVES 2

       300 CALORIES PER SERVING

      Blending a delicious combination of nutritious ingredients, this great one-pan dish is the ultimate pick-me-up breakfast or brunch. It’s topped with a tasty dressing made from yoghurt with a hint of mustard, but if you don’t fancy mustard first thing, just stir in a squeeze of lemon juice instead.

      1 tsp olive oil

      10g butter

      1 shallot, finely sliced

      125g spinach, washed and chopped

      125g kale, washed and finely chopped

      60g frozen peas, thawed

      grating of nutmeg

      4 medium eggs

      salt