.Scrambled eggs on toast: Eggs are a good source of protein and vitamins D, A, E and B2.
.Sardines or mackerel on toast: Oily fish are a great source of Omega 3, which protect against heart disease and can boost brain power.
.Smoked salmon & cream cheese bagels: Salmon is another source of Omega 3, cream cheese provides protein.
.French bread or muffin pizzas(add toppings to lightly grilled slices of baguette or muffins – top with fresh tomatoes whizzed in the blender, mozzarella, anchovies, ham, etc): The tomato base is an excellent source of Lypocene, an antioxidant which is believed to protect against cancer. Cheese and meat toppings provide a balance of protein
.Pasta with Pesto, bacon, spinach and tomato (spoon microwaved frozen spinach or fresh wilted spinach into pasta, along with pesto, bacon bits and quartered cherry tomato): Pasta provides kids with a carbohydrate boost, while combining the pesto with spinach provides a good helping of leafy veg. Bacon provides a tasty bit of protein and the tomatoes add colour and a good source of antioxidant.
For more information
http://www.netmums.com/family-food/guide-to-cooking-on-a-budget/quality-fast-food
