Balanced

Breakfast
Recipes
Booklet

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Balanced
Breakfast
Recipes
Booklet

The EFAD Breakfast Toolkit Project was launched with the purpose of
translating nutrient recommendations for breakfast into practical
advice for individuals and health professionals.

The Breakfast Toolkit was developed by EFAD along with the University of Applied Sciences for Health
Professions Upper Austria and San Pablo CEU University to develop a toolkit for dietitians to educate
patients on how to build a healthy breakfast based on the International Breakfast Research Initiative (IBRI)
Europe breakfast recommendations. Cereals Partners Worldwide set up the IBRI in 2016, a project led by
recognised nutrition experts, to develop nutrient recommendations for a balanced breakfast based on
established daily nutritional guidelines and the observed nutritional contribution of breakfast.

The breakfast nutrition quality scores represented in this booklet were obtained from The MS breakfast
calculator which has been developed to enable dietitians, researchers, and other healthcare professionals to
create, assess and compare different breakfasts against nutrient recommendations that have been developed
by the IBRI. The nutritional content of the food was obtained from the 2020 ANSES-CIQUAL food composition
database. Therefore, the nutritional value of foods may differ by country.

Breakfast Quality Score: To facilitate the assessment of breakfasts against the IBRI recommendations, a
Breakfast Quality Score (BQS) was developed and validated using French food consumption data from INCA 3.
Four alternative breakfast score models were tested, each consisting of three sub-scores but with different
weighting assigned. The three subscores were:
1. eLIMf (energy, saturated fat, free sugars, and sodium).
2. PF (protein and fibre) and
3. VMn1-14 (vitamins and minerals where n varied from 0 to 14)
The selected BQS has a 50% weighting on nutrients to limit, 44% weight on vitamins and minerals and a 6%
weighting on protein and fibre.

The final score ranges from 0-100 and indicates the overall quality of the breakfast meal:
0-40: Poor quality
40-70: Average quality
70-90: Good quality
90+: Excellent quality

This recipe booklet is provided including an array of 20 recipes, sweet and savoury with a variety of options
from optimised traditional recipes to commonly consumed balanced breakfasts. The general practices for
sustainable and healthy diets should be considered when using the recipes alongside dietary counselling.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Vegetarian
Sweet

Yoghurt Bowl Easy

with Wholegrain
Flakes and Fruits

Breakfast
Quality Score:
93/100

Allergens

Preparation and cooking time:

5 mins

Ingredients (serves 1)
Plain yoghurt, fat-free, 1 small bowl (150 g) Nutritional Value
Wholegrain wheat flakes, 4 tablespoons (30g)
Energy 409 kcal
Peach, 1 medium size (140 g) Protein 14 g
Hazelnut, 25 g (around 20 whole kernels) Carbohydrates 44 g
Cinnamon, Ground cinnamon for taste Total Fat 18 g
Saturated Fat 3g
Fibre 7g
Free Sugar 3g
How to make Sodium 258 mg

Place yoghurt in a serving bowl and

spread out in an even layer.
Nutritional value
Add fresh peeled and pulped raw Choosing low-fat yoghurt is an option to
peach. lower fat content. Consider choosing
low-sugar wholegrain flakes.
Top with raw hazelnuts and whole-grain
wheat flakes and sprinkle cinnamon.

Sustainability Tip
Choose the seasonal fruit you prefer. In
spring and summer, you can choose
berries, grapes, apricots and peaches. In
autumn and winter, you can choose
apples, pears and kiwis.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Vegetarian
Sweet

Chia Pudding with Easy

Multigrain Cereals
and Cashew

Breakfast
Quality Score:
97/100

Allergens

Preparation and cooking time

5 mins

Ingredients (serves 1) Nutritional Value

Milk, semi-skimmed, half glass (100 g)
Energy 351 kcal
Multigrain cereal, 4 tablespoons (30g) Protein 11 g
Chia seeds, 1 tablespoon (15g) Carbohydrates 34 g
Apricot, 1 medium (40g) Total Fat 17 g
Cashew nut, 1 handful (25g) Saturated Fat 3g
Fibre 9g
Free Sugar 5g
Sodium 154 mg
How to make
Stir the seeds and milk together in a bowl
(for a large batch) or in individual jars. Nutritional value
Consider choosing low-sugar multigrain
Let it rest for 10 minutes to start the cereals. Chia seeds are a good source of
gelling process, then stir again. omega-3 fatty acids.

Cover the bowl or jars and refrigerate for

a few hours or overnight to allow the
pudding to thicken. Sustainability Tip
Choose the seasonal fruit you prefer. In spring and
When ready to serve, add chopped
summer, you can choose berries, grapes, apricots
apricots, cashews, and multigrain cereals
and peaches. In autumn and winter, you can
on top of each layer.
choose apples, pears and kiwis. You can try linseed
instead of chia, and you can switch cashew to
other nuts. For less environmental impact, you can
use a unsweetened fortified plant-based drink
instead of milk.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Vegetarian
Cottage Cheese Sweet

Bowl with Berries Easy

and Wholegrain
Flakes

Breakfast
Quality Score:
95/100

Allergens

Preparation and cooking time

5 mins

Ingredients (serves 1) Nutritional Value

Cottage cheese, fat-free , half cup (100 g)
Energy 316 kcal
Fresh berries , 50 g Protein 12 g
Peanut butter, 2 teaspoons (10g) Carbohydrates 36 g
Wholegrain wheat flakes, 4 tablespoons (30g) Total Fat 11 g
Flaxseed, 2 tablespoons (15 g) Saturated Fat 2g
Fibre 8g
Free Sugar 3g
Sodium 280 mg
How to make
Combine cottage cheese, and berries,
add flaxseed and peanut butter, and a Nutritional value
sprinkle of wholegrain wheat flakes.
Consider choosing low-sugar and
fortified cornflakes. Flaxseeds are a good
source of omega-3 fatty acids. Berries
are good sources of antioxidants,
vitamins and minerals.

Sustainability Tip
Choose the seasonal fruit you prefer. You can try
linseed instead of flaxseed, and you can switch
peanut butter to another nut paste.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Vegetarian
Sweet

Yoghurt Porridge Easy

with Pear, Walnut

& Raisin Toppings

Breakfast
Quality Score:
90/100

Allergens

Preparation and cooking time

15 mins

Ingredients (serves 1)
Nutritional Value
Oat , 3 tablespoons (30g)
Energy 492 kcal
Plain yoghurt, 1 bowl (150 g) Protein 15 g
Pear, 1 average (150 g) Carbohydrates 52 g
Walnuts, 4 broken (25 g) Total Fat 22 g
Raisin, 2 tablespoons (20 g) Saturated Fat 4g
Fibre 11 g
Cinnamon, ground cinnamon for taste Free Sugar 0g
Sodium 89 mg
How to make
Place the porridge mix in a saucepan
with 200ml water. Nutritional value
Stir through the diced pear and spices and Choosing low-fat yoghurt is an option to
cook for a further 2-3 minutes or until the lower fat content. Dried fruits are energy-
porridge has reached the desired dense foods, be mindful of your portion
consistency. size. Walnuts are a good source of
omega-3 fatty acids. Oats are good
Stir with yoghurt and through half of the sources of soluble fibre (B-glucan).
ground walnut, and divide the porridge
among serving bowls.
Top with remaining ground walnuts, Sustainability Tip
raisins and sliced pear.
Choose the seasonal fruit you prefer. In spring
and summer, you can choose berries, grapes,
apricots and peaches. In autumn and winter, you
can choose apples, pears and kiwis. Consider
choosing locally produced dried fruits e.g. dried
apple slices, dried blueberries and dried apricots.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Vegetarian
Savoury Oat Savory

Porridge with Moderate

Mushroom and
Poached Egg

Breakfast
Quality Score:
97/100

Allergens

Preparation and cooking time

15 mins

Ingredients (serves 1) Nutritional Value

Oat , 3 tablespoons (30g) Energy 401 kcal
Protein 19 g
Soy drink, plain, fortified with calcium, 1 small
Carbohydrates 31 g
glass (125 g)
Total Fat 25 g
Egg, 1 medium (60 g) Saturated Fat 5g
Fresh mushrooms, 1 small plate (100g) Fibre 9g
Olive oil, 1 tablespoon (14 g) Free Sugar 3g
Sodium 148 mg
Paprika powder, 1 teaspoon for taste

How to make Nutritional value

Mix the oats, soy drink, and a pinch of salt Soy is a good source of plant-based protein
in a saucepan and cook over low heat. because it contains all essential amino acids.
Oats are good sources of soluble fibre(B-
Slice the mushrooms and sauté them in a pan glucan). Eggs are a good source of high-quality
with olive oil until they are golden brown. protein and vitamin D. Animal products like
eggs should be well-cooked to prevent
Once the oats have a creamy consistency, foodborne illness. Consider choosing an
pour it into a bowl, top with the sautéed unsweetened soy drink that is enriched with
mushrooms, and sprinkle with paprika vitamin B12 and calcium. You can complement
To finalize the preparation of the dish, this recipe with a piece of fruit.
poach an egg by delicately simmering it in
hot water until the egg white is set and the
Sustainability Tip
yolk is still runny. Choose the seasonal vegetables you prefer. In
Then, gently place the poached egg on winter and autumn, you can choose cabbage,
top of the dish. red onion and beetroots. In spring and summer,
you can choose courgette, butternut pumpkin,
tomatoes, broccoli, and cauliflower. Preparing a
meal for two? Split the amounts of the
ingredients, so you prevent leftovers.
This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Vegetarian
Sweet

Easy

Muesli Drink

Breakfast
Quality Score:
93/100

Allergens

Preparation and cooking time

5 mins

Ingredients (serves 1)
Oat , 3 tablespoons (30g)
Nutritional Value
Milk, semi-skimmed, 1 glass (200 ml) Energy 419 kcal
Tahini, 1 tablespoon (15g) Protein 18 g
Carbohydrates 49 g
Banana, 1 medium (100g)
Total Fat 14 g
Cocoa powder, 1 tablespoon (15 g) Saturated Fat 4g
Cinnamon, ground cinnamon for taste Fibre 13 g
Free Sugar 0.1 g
Sodium 109 mg
How to make
To create a smooth and velvety beverage,
simply blend all of the ingredients together Nutritional value
for 30-60 seconds using the highest
setting on your blender. Tahini is a good source of vitamins and
minerals. Oats are good sources of
Pour in your glass. soluble fibre(B-glucan).

Sustainability Tip
You can choose fruits from the current season
and in winter consider using frozen fruits. For
less environmental impact, you can use an
unsweetened fortified plant-based drink instead
of milk. Smoothies are perfect for using fruits that
are past their prime.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Vegetarian
Savoury

Optimised
&Sweet
Easy

Austrian
Breakfast

Breakfast
Quality Score:
84/100

Allergens

Preparation and cooking time:

5 mins

Ingredients (serves 1) Nutritional Value

Brown bread, 2 slices (50g)
Energy 422 kcal
Unsalted Butter, 1 tablespoon (10g) Protein 14 g
Jam or marmalade, 1 tablespoon (20g) Carbohydrates 61 g
Yoghurt (plain), 1 small bowl (150 g) Total Fat 12 g
Saturated Fat 7g
Apple, 1 medium (100 g) Fibre 6g
Coffee with semi-skimmed milk, 1 cup (200 ml) Free Sugar 9g
Sodium 334 mg

How to make Nutritional value

Consider choosing wholegrain bread as a
Spread unsalted butter and jam on the good source of fibre. Be mindful of the sugar
bread. content of jam and marmalade; choose no-
sugar or low-sugar varieties to reduce sugar
Then, mix the yoghurt and chopped
intake. Choosing low-fat dairy is an option to
apple together.
lower fat content.
Add milk to your coffee or prepare it with
milk.
Sustainability Tip
You can choose locally produced fruits from the
current season and avoid fruits that have been
air-freighted as their environmental impacts are
far greater than those grown locally.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Vegetarian
Savoury
Smashed Easy

Avocado Bread
with Boiled Egg

Breakfast
Quality Score:
93/100

Allergens

Preparation and cooking time:

15 mins

Ingredients (serves 1)
Wholegrain bread, 3 slices (75g)
Avocado, quarter of the medium (50 g) Nutritional Value
Lemon juice, 1 tablespoon (8 g) Energy 330 kcal
Egg, 1 medium (60g) Protein 14 g
Radishes, 1 small (15g) Carbohydrates 26 g
Total Fat 17 g
Tomato, 1 medium (100g) Saturated Fat 4g
Herbs and seasonings for taste Fibre 7g
Free Sugar 0g
Sodium 282 mg
How to make
Mash an avocado and add lemon juice, Nutritional value
salt, and herbs. Avocado is a source of fibre and
Boil the egg for around 10 min to monounsaturated fatty acids.
achieve a hard-boiled egg. Eggs are a good source of high-quality protein
and vitamin D. Animal products like eggs should
Transfer them to an ice bath immediately be well-cooked to prevent foodborne illness.
after cooking before you peel them.
Spread avocado on bread and add sliced Sustainability Tip
eggs, tomatoes, and radishes.
This recipe is best to be consumed
in summer and autumn as tomatoes and
avocados are in season.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Pan Con Tomate
Vegetarian
Savoury
&Sweet
Bread and Tomato Easy

(typical Spanish
breakfast)

Breakfast
Quality Score:
86/100

Allergens

Preparation and cooking time:

15 mins

Ingredients (serves 1)
Multigrain bread, 2 slices (50 g)
Tomato, 1 medium (100g) Nutritional Value
Garlic, a few cloves Energy 379 kcal
Olive oil, 1 tablespoon (14g) Protein 9g
Carbohydrates 43 g
Grapes, 1 handful (80g) Total Fat 17 g
Coffee with semi-skimmed milk, 1 cup (200 ml) Saturated Fat 3g
Fibre 5g
Free Sugar 0g
Sodium 258 mg

How to make
Nutritional value
Toast the bread and rub it with the garlic. Consider choosing wholegrain bread as a
good source of fibre. Tomatoes are a good
source of the antioxidant lycopene.
Cut the tomato in two halves and rub Choosing low-fat dairy is an option to lower
those over the bread. fat content. The recipe is low in protein and
Spread the oil over the tomato. Sprinkle can be complemented with any protein
your preferred seasoning and herbs onto source.
the bread Alternatively, grate the tomato
using a box grater, mix it with the oil and
spread the mixture over the toasted bread.
Sustainability Tip
This meal is better to be consumed in summer
Complete the breakfast with grapes and as fresh tomatoes are available from May to
drink. September in the Mediterranean area.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Vegetarian
Sweet

Moderate

Cereal-Coated
French Toast

Breakfast
Quality Score:
90/100

Allergens

Preparation and cooking time

15 mins

Ingredients (serves 1)
Toasted bread, home-made, 2 slices (50g)
Milk, semi-skimmed, half glass (100ml) Nutritional Value
Egg, 1 medium (60g)
Energy 468 kcal
Oil, 1 tablespoon (14g) Protein 19 g
Corn flakes, 2 tablespoons (10g) Carbohydrates 49 g
Red berries, 1 small bowl (40g) Total Fat 22 g
Cinnamon, for taste Saturated Fat 5g
Fibre 4g
How to make Free Sugar
Sodium
1g
470 mg
Whisk together the milk and eggs
until well combined.
Place the crushed breakfast cereal in another Nutritional value
shallow bowl or plate.
Consider choosing wholegrain bread as a
Dip one slice of bread into the milk and good source of fibre. Eggs are a good
egg mixture, making sure to coat both source of high-quality protein and vitamin D.
sides evenly. Berries are good sources of antioxidants,
vitamins and minerals.
Transfer the bread slice to the bowl or
plate with the crushed cereal. Press the
bread gently into the cereal to adhere
and coat both sides. Sustainability Tip
Repeat with the remaining slices of bread.
You can choose locally produced fruits from the
Add cooking oil to the preheated pan and current season and avoid fruits that have been
place the cereal-coated bread slices onto the air-freighted as their environmental impacts are
skillet. far greater than those grown locally.

Once done, transfer the French toast onto a

plate and top with berries.
This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Vegetarian
Savory
Huevos Rancheros Moderate

- Tortillas with
Egg and Salsa

Breakfast
Quality Score:
93/100

Allergens

Preparation and cooking time

25-30 mins

Ingredients (serves 1)
Corn tortilla wrap, 1 tortilla (40g) Nutritional Value
Egg, 1 medium (60g) Energy 457 kcal
Tomato, 1 medium (100g) Protein 20 g
Garlic, fresh, 1 medium (8g) Carbohydrates 35 g
Red kidney bean, boiled/cooked in water, ½ Total Fat 24 g
cup cooked (50g) Saturated Fat 5g
Fibre 9g
Drained soft fresh cheese, around 6% fat, 3 Free Sugar 0g
tablespoons (25g) Sodium 287 mg
Onion, ½ medium (25g)
Olive oil, 1 tablespoon (14 g)
Chili pepper, 1 teaspoon (5g)
Nutritional value
Tomatoes are a good source of the antioxidant
How to make lycopene. Eggs are a good source of high-
quality protein and vitamin D. When cooking
Chop onions, tomatoes, garlic and chili animal products like eggs, it's important to
peppers. ensure they are well-cooked to avoid food
poisoning. To be safe, fry them on both sides
Make the salsa in a saucepan: lightly fry until the yolk is firm.
chopped onions, tomatoes, garlic and chilli
peppers.
Simmer until slightly thick. Fry the eggs,
sunny side up, with firm whites and
creamy yolks. Sustainability Tip
This meal is better to be consumed in summer as
Put sauce and eggs on the tortilla finish fresh tomatoes are available from May to
with a bit of fresh cheese on top, and September in the Mediterranean area.
add a side of beans.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Vegetarian
Savory &
Spicy
Turkish Egg Moderate

(Çılbır) with
Bread
Breakfast
Quality Score:
95/100

Allergens Preparation and

cooking time
20 mins

Ingredients (serves 1)
Egg, 1 medium (60g)
Plain yoghurt, 5 tablespoons (100g)
Olive oil, 1 tablespoon (14g)
Fresh garlic, 1 medium (8g)
Tomato paste, 1 full tablespoon (15g)
Sun dried tomatoes, 2 pieces (10g) Nutritional Value
Multigrain Bread, 2 slices (50g) Energy 454 kcal
Fresh Mint, a few leaves Protein 20 g
Paprika powder, 1 tablespoon (2g) Carbohydrates 37 g
Herbs and seasonings, for taste Total Fat 24 g
Saturated Fat 5g
How to make Fibre 9g
Mix yoghurt, mint and garlic and ideally, let Free Sugar 0g
it rest in the refrigerator for an hour. Sodium 375 mg
To prepare poached eggs, fill a deep
saucepan with water and bring it to a boil. Nutritional value
Once boiling, lower the heat and add vinegar Tomatoes are a good source of the antioxidant
to the water (help to keep egg together). lycopene. Eggs are a good source of high-
quality protein and vitamin D. When cooking
Carefully crack an egg into a ladle or glass
animal products like eggs, it's important to
and gently pour it into the vinegar water.
ensure they are well-cooked to avoid food
Cook the egg whites until they are firm and poisoning. To be safe, fry them on both sides
have some colour, but ensure the egg yolk until the yolk is firm.
remains runny, which should take about 3-4
minutes.
Once the eggs are cooked, remove them
from the water using a colander and drain
Sustainability Tip
excess water. Serve the poached eggs on This meal is better to be consumed in summer as
top of the garlic yoghurt, evenly distributed fresh tomatoes are available from May to
on individual plates. September in the Mediterranean area. Choose
Place olive oil, tomato paste, sun dried extra virgin olive oil produced by a traceable and
tomato, paprika and fresh mint on the pan, certified sustainable supply chain.
warm all together.
Once all mixed, pour on top of the plate and eat together with bread.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Omnivore
Savory

Green Crepe Easy

with Turkey Ham

and Cheese
Breakfast
Quality Score:
98/100

Allergens

Preparation and cooking time

20 mins

Ingredients (serves 1)
Egg, 1 medium (60g)
Spinach, 1 bowl (60g)
Nutritional Value
Wheat flour, 3 tablespoons (60g) Energy 383 kcal
Turkey ham, 1 slice (15g) Protein 23 g
Ricotta cheese, 3 tablespoons (30g) Carbohydrates 44 g
Total Fat 11 g
Green leaves, Small bowl (20g)
Saturated Fat 4g
Herbs and seasonings, for taste Fibre 9g
Free Sugar 0g
Sodium 293 mg
How to make
Heat the spinach in a large non-stick frying Nutritional value
pan.
Green leafy vegetables such as spinach are
Whisk the eggs until they are light and fluffy, a good source of vitamins A, K and C and
and carefully mix them with a suitable contain antioxidants (beta-carotene, lutein
amount of flour until the consistency is and zeaxanthin). Turkey is a good source of
smooth and even. animal-based protein and iron, choose lean
Add herbs according to your taste. ham to reduce saturated fat intake. Eggs are a
good source of high-quality protein and vitamin
Take one crepe at a time, placing it back in D. When cooking animal products like eggs, it's
the pan then add a layer of cheese, cooked important to ensure they are well-cooked to
spinach and ham in the middle. avoid food poisoning.
Cook on both sides for 2-3 minutes until
lightly browned and the cheese has melted. Sustainability Tip
During the year, you can prepare and choose
seasonal vegetables. In summer you can
use eggplant, zucchini and green beans; in
autumn pumpkin, spinach or leek; in winter
broccoli and spinach. Crepes can be filled with
seasonal vegetables left over from previous
meals.
This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Vegetarian
Savoury

Easy

Potatoes with
Egg and Cheese

Breakfast
Quality Score:
89/100

Allergens

Preparation and cooking time:

25 mins

Ingredients (serves 1)
Potato, 1 medium ( 100 g)
Egg, 1 medium ( 60 g) Nutritional Value
Onion, ½ medium ( 50 g) Energy 381 kcal
Green Pepper,1 medium ( 100 g) Protein 17 g
Ricotta cheese, 3 tablespoons ( 30 g) Carbohydrates 37 g
Total Fat 16 g
Whole grain bread, 1 slice ( 25 g) Saturated Fat 5g
Olive oil, spray for pan Fibre 8g
Herbs and seasonings for taste Free Sugar 0g
Sodium 451 mg
How to make
Heat olive oil in a large skillet over Nutritional value
medium-high heat; when the oil is hot, Potatoes are a good source of carbohydrates
place diced potatoes in the pan and saute and vitamin C. Eggs are a good source of high-
until lightly golden brown. quality protein and vitamin D. Cheese is a good
Add onions and peppers to the pan source of animal-based protein and calcium.
and cook until both the potatoes and
onions are golden brown and tender.
Sustainability Tip
Whisk eggs together in a medium-size
bowl, and pour over potatoes and onion in Potatoes have a low carbon footprint and are
the pan. grown locally. They are therefore an
Cook until the eggs are firm, and then environmental-friendly choice. Choose seasonal
sprinkle cheese on top. locally produced vegetables.
Wait until the cheese has melted before
serving. Serve with a slice of bread on
the side.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Vegan
Sweet

Easy

Sweet Potato
Toast

Breakfast
Quality Score:
90/100

Allergens

Preparation and cooking time

15 mins

Ingredients (serves 1)
Sweet potato, 1 medium (180 g)
Peanut butter, 1 tablespoon (10 g) Nutritional Value
Banana, 1 medium (100 g)
Energy 420 kcal
Almond, 25 g Protein 12 g
Cinnamon, for taste Carbohydrates 45 g
Total Fat 19 g
Saturated Fat 2g
How to make Fibre 11 g
Free Sugar 1g
Wash the sweet potato thoroughly
Sodium 103 mg
and dry it with a clean towel.
Slice the sweet potato into thin slices.

Peel the sweet potato or keep the skin on

Nutritional value
for added texture and nutrients. Peanuts are a good source of fibre and
magnesium. Alternative to almonds, you can
Place the sweet potato slices in the choose other nuts such as hazelnuts,
preheated toaster or toaster oven and walnuts or pecans.
toast them for several rounds until they
are cooked through and slightly golden.
Once the sweet potato slices are toasted,
let the sweet potato slices cool for a bit
before handling. Sustainability Tip
Spread the peanut butter onto each sweet Sweet potato is commonly available in all
potato slice. European countries, buy it locally and in
season. Choose seasonal fruits available in
Add sliced banana and almond on the top.
local markets.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Vegetarian
Savoury

Breakfast
&Sweet
Easy

Bowl with
Hummus

Breakfast
Quality Score:
90/100

Allergens

Preparation and cooking time:

10 mins

Ingredients (serves 1)
Tortilla wrap, 1 small tortilla ( 40 g)
Hummus, 2 tablespoons ( 25 g) Nutritional Value
Carrot, 1 medium ( 50 g) Energy 428 kcal
Lettuce, a few leaves ( 30 g) Protein 14 g
Carbohydrates 49 g
Sweet red pepper, 1 medium ( 50 g) Total Fat 18 g
Fresh cream cheese, fat free, Saturated Fat 2g
3 tablespoons ( 50 g) Fibre 10 g
Fruit salad with nuts, 1 small bowl Free Sugar 0g
Sodium 347 mg

How to make
For bowl with hummus:
Nutritional value
Cut the salad ingredients into similar- Hummus is a good source of plant-based
sized pieces so they are easy to eat. protein and fibre. Cheese is a good source
of animal-based protein and calcium.
Spoon the hummus into the bowl and
add the other salad ingredients.

Add the cream cheese and tortilla to the Sustainability Tip

bowl.
Choose seasonal vegetables and fruits. You can
Optionally you can use homemade replace carrot with beetroot, squash or celery.
hummus. Freeze leftovers into individual portions to
reduce food waste. Leave the skins on the
For fruit salad: carrots to reduce waste and boost the fibre
Chop desired fruits and place them in a content of the meal.
small bowl, then add nuts as a topping.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Vegetarian
Savoury

Mushroom Burger Moderate

with Cream
Cheese

Breakfast
Quality Score:
96/100

Allergens

Preparation and cooking time:

20 mins

Ingredients (serves 1)
Burger rolls/bun, 1 hamburger bun ( 50 g)
Mushrooms, 1 small bowl ( 100 g)
Avocado, ¼ medium ( 50 g) Nutritional Value
Cucumber, ½ medium ( 50 g) Energy 355 kcal
Garlic, 1-2 cloves Protein 13 g
Lettuce, a few leaves ( 30 g) Carbohydrates 39 g
Total Fat 14 g
Tomato, 1 medium ( 100 g) Saturated Fat 3g
Fresh cream cheese, fat free, 4 tablespoons ( 60 g) Fibre 8g
Balsamic vinegar, 1 tablespoon ( 15 g) Free Sugar 0g
Herbs and seasonings for taste Sodium 276 mg

How to make Nutritional value

Add the sliced mushrooms into a small
frying pan over a low-medium heat and Mushrooms are good sources of niacin,
pour over the vinegar and seasonings. copper and selenium. Cheese is a good
source of animal-based protein and calcium.
Stir well to combine. Allow the mushrooms Choose wholegrain bun to increase fibre
to cook for 7-10 minutes, stirring at regular intake.
intervals, until the mushrooms are soft, and
all the liquid has evaporated.

Remove from the heat and set aside. Sustainability Tip

Use a seasonal vegetables calendar for
Liberally spread the cream cheese onto one locally grown mushrooms. In winter and autumn,
half of the toasted bread before layering the choose cabbage, red onion, parsley root,
tomato, lettuce, avocado, mushrooms, beetroot and cucumber. In spring and summer,
cucumber and second slice of bread on top. choose courgette, butternut pumpkin, tomatoes,
Cut the sandwich into two with a broccoli and cauliflower.
serrated knife and serve immediately.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Vegetarian
Cacao Banana Sweet

Pancake with Easy

Blueberries and
Almonds

Breakfast
Quality Score:
96/100

Allergens

Preparation and cooking time

15 mins

Ingredients (serves 1)
Egg, 1 medium (60g)
Banana, 1 medium (100g) Nutritional Value
Wheat flour, 4 tablespoons (30g)
Energy 435 kcal
Cocoa powder, 1 tablespoon (15g) Protein 18 g
Honey, 1 tablespoon (10g) Carbohydrates 52 g
Blueberries, ½ small bowl (20g) Total Fat 15 g
Almonds, 1 tablespoon (10g) Saturated Fat 4g
Fibre 12 g
How to make Free Sugar
Sodium
8g
86 mg
Combine the peeled banana, eggs,
whole wheat flour, and cacao powder.
Mix until smooth. Allow the batter to stand for Nutritional value
10-20 minutes until it thickens slightly.
Berries are good sources of antioxidants,
Heat a non-stick frying pan over medium vitamins and minerals. Eggs are a good
heat. source of high-quality protein and vitamin D.
When cooking animal products like eggs, it's
Spoon the batter into the pan and cook important to ensure they are well-cooked to
until golden brown on both sides. avoid food poisoning.

Serve on a plate, add blueberries, honey,

and an almond topping. Sustainability Tip
Choose the seasonal fruit you prefer.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Omnivore
Savoury

Easy

Tuna Wrap

Breakfast
Quality Score:
94/100

Allergens

Preparation and cooking time:

10 mins

Ingredients (serves 1)
Tortilla wrap, 1 wrap ( 60 g)
Cucumber, ½ medium ( 50 g)
Nutritional Value
Lettuce, a few leaves ( 30 g) Energy 465 kcal
Tomato, 1 medium ( 100 g) Protein 25 g
Carbohydrates 40 g
Carrot, 1 medium ( 100 g) Total Fat 22 g
Tuna, 4 tablespoons ( 50 g) Saturated Fat 3g
Walnut, 4 broken ( 25 g) Fibre 5g
Free Sugar 0g
Plain Yoghurt, 2 tablespoons ( 30 g)
Sodium 408 mg
Herbs and seasonings for taste

Nutritional value
How to make Fish is a good source of animal-based
protein, vitamin D and omega-3 fatty acids.
Combine the canned tuna, yogurt, Choosing low-fat yoghurt is an option to
chopped walnuts, black pepper and lower fat content.
tomato slices.

Mix with a fork until evenly combined. Sustainability Tip

Place the lettuce leaves in the centre of In the Mediterranean Sea, sardines are available
the tortilla and then dump the tuna fish in summer, winter and autumn. Herring and
salad right on top of the lettuce. mackerel have low climate footprint due to large
fish stocks and conditions that make them easy
Fold the tortilla over the spinach and
to catch. The most internationally recognised
tuna salad and then push gently but
certifications are the Marine Stewardship Council
firmly with the side of your hand to form
or Aquaculture Stewardship Council symbols.
a tight roll.
Look for these symbols when buying fish from
Nordic countries.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Vegetarian
Savoury

Lentil Soup with Easy

Yoghurt and
Bread

Breakfast
Quality Score:
90/100

Allergens

Preparation and cooking time:

30 mins

Ingredients (serves 1)
Red lentil, ¼ bowl ( 50 g)
Onion, 1 small ( 50 g) Nutritional Value
Wheat bulgur, ¼ bowl ( 50 g) Energy 433 kcal
Tomato paste, 1 full tablespoon ( 15 g) Protein 17 g
Carrot, 1 medium ( 100 g) Carbohydrates 45 g
Total Fat 18 g
Olive oil, 1 tablespoon ( 14 g)
Saturated Fat 4g
Fresh Garlic, 1-2 cloves Fibre 5g
Plain Yoghurt, 1 bowl ( 150 g) Free Sugar 0g
Wholegrain bread, 1 slice ( 25 g) Sodium 241 mg
Herbs and seasonings for taste

How to make Nutritional value

Chop the onion and garlic into pieces, let
Lentils are a good source of plant-based
it simmer on low heat while you chop the
protein, fibre, vitamins (thiamine, folate, B6)
vegetables.
and minerals (iron, zinc). Choosing fresh
Add carrots and herbs, tomato paste, legumes instead of the canned option
lentils and bulgur. reduces the salt content of the meal.
Consider choosing wholegrain bread.
Stir together and pour over the water.
Bring to the boil and simmer for approx.
25 minutes. Sustainability Tip
When the carrots are completely tender, Putting everything in a slow cooker will use
run the soup with the hand mixer, or less electricity than using your oven. Freeze
serve the soup without hand sticking. leftovers into individual portions to reduce food
Serve the soup with yoghurt and bread waste. Leave the skins on the carrots to reduce
on the side. waste and boost the fibre content of the meal.

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
Balanced
Breakfast
Recipes Portion sizes for
Booklet reference

Size: 200 ml Size: 10 cm (diameter)

Size: 16 cm (diameter) Size: 22 cm (diameter)

This recipe booklet was developed under the EFAD Balanced Breakfast Toolkit Project. It was developed by EFAD along with the University of Applied
Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support of MS Nutrition and Cereal Partners Worldwide. EFAD
received an unrestricted educational grant from CPW and CPW did not influence the professional opinion of the dietitians and research teams working on
the project or the dietetic content of any materials produced.
 Acknowledgements

Research group: Elena Alonso-Aperte (Spain), Ángela García-González (Spain),

Klaus Nigl (Austria), Elisabeth Farmer (Austria), Eva Hoelzl (Austria)
Project Management: Katarzyna Janiszewska
Project Officer: Ezgi Melody Kolay
Visualization: Marianna Kalliostra
The Balanced Breakfast photos have been taken by food photographer, Zeynep Kepoğlu, exclusively for this project.

The Breakfast Toolkit was developed by EFAD along with the University of Applied Sciences for Health Professions Upper Austria, and San Pablo CEU University, with the support
of MS Nutrition and Cereal Partners Worldwide. EFAD received an unrestricted educational grant from CPW, and CPW had no influence over the professional opinion of the
dietitians and research teams working on the project or on the dietetic content of any materials produced.