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

3Add 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

1Put 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.

2Heat 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.

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

4Serve 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

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

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

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

4Heat 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.

5Heat 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.

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

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

2Brush 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.

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

4Put 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.

5Put 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.

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