Lets begin …

Spend time choosing a breakfast, a lunch and an evening meal that fits in with your working day. Your choices need to be practical to suit you – it's no good choosing scrambled egg on a piece of toast for breakfast if you know you have to drive to the station to catch a train and are not good at getting up in any event – you'll be heading for the nearest fast food outlet before you can say “chocolate bar”.

By the same token some of us can't face eating breakfast at 6am in a hurry – then don't – choose a portable option that you can eat on the bus or train or when you arrive at the office. If you have to drive a distance then sorry – get up a little earlier so that you can eat before you leave home.

Breakfasts :

Home based

If you're at home then the world is your lobster! If you like a cooked breakfast and have the time, try good old fashioned baked beans on a thin slice of wholemeal toast – quick and easy.

You can tweak and create the “full English” by using Quorn based products like bacon or sausage, scrambled egg, mushrooms cooked in stock and grilled tomatoes.

If porridge is your bag and you make your own with either skimmed milk or water then great – if you don't like the faff check out Perkier as mentioned previously – they make porridge in conveniently sized pots, just add water.

If it's cereals that you love, Shredded Wheat or Bran Flakes are the most nutritious – try shredded wheat with warm milk and a sprinkle of sugar substitute.

Fresh fruit and plain yogurt is fab – sprinkle with Bran Flakes.

Office based – commuting

Probably the most awkward to cater for – limited space on public transport, be it bus or train. If you need or prefer to eat en route then a bar like Perkier or Trek is probably the best option. Add a piece of fruit – the banana being the original fast food cos it comes in its own wrapping.

At the office the instant porridge pot is a strong contender.

If you are a devotee of the “continental” breakfast you could make a sandwich using thin sliced wholemeal bread – cut off the crusts if you are feeling really committed. Fill this sandwich with Quorn wafer thin ham or chicken slices – no butter or spread – substitute with a trace of Branston sauce or HP or Dijon mustard or, if you're in the “love it” gang – yeast extract!

If you love fruit and grapefruit in particular, you can buy segments in juice – not syrup – ready to eat so no fuss and performance. Easily transportable in small pots.

Ditto the fresh fruit and yogurt sprinkled with Bran Flakes – note to self – keep the flakes bagged separately otherwise they'll be very soggy by the time you get to the office – yuk!