Breakfast

  • Serves: 1

    Cal - 215

    Proteins - 20g

    • 1/2 cup rolled oats

    • 1/2 cup unsweetened almond milk

    • 1/2 cup plain Greek yogurt

    • 1 teaspoon chia seeds

    • Handful of berries (such as blueberries, raspberries, or sliced strawberries)

    • Honey (optional)

    • Sliced almonds (optional)

    • 1 serving of protein powder (optional)

  • STEP 1: In a jar with a tight-fitting lid, mix together 1/2 cup rolled oats, 1/2 cup unsweetened almond milk, 1/2 cup plain Greek yogurt, 1 teaspoon chia seeds, protein powder and a handful of berries (such as blueberries, raspberries, or sliced strawberries).

    STEP 2: Cover and refrigerate overnight.

    STEP 3: In the morning, top with a drizzle of honey and some sliced almonds, if desired.

  • Serves 2

    Cal: 234

    Protein: 18g

    • 6 eggs

    • Milk (optional)

    • Diced vegetables (such as bell peppers, onions, or spinach)

  • STEP 1: Preheat your oven to 350°F (180°C).

    STEP 2: Crack 6 eggs into a bowl and whisk in a splash of milk and some diced vegetables, such as bell peppers and onions.

    STEP 3: Pour the mixture into a muffin tin lined with muffin cups.

    STEP 4: Bake for 15-20 minutes, or until the eggs are cooked through.

  • Serves 1

    Cal: 300

    Protein: 23g

    • 1 banana

    • 1 cup frozen mixed berries

    • 1/2 cup unsweetened almond milk

    • 1 scoop protein powder

    • Toppings of your choice (such as sliced almonds, shredded coconut, and chia seeds)

  • Step 1: Place 1 banana, 1 cup frozen mixed berries, 1/2 cup unsweetened almond milk, and 1 scoop of protein powder in a blender.

    Step 2: Blend until smooth.

    Step 3: Pour the smoothie into a bowl and top with your desired toppings, such as sliced almonds, shredded coconut, and chia seeds.

  • Serves 1

    Cal: 470

    Protein: 20g

    • 2 eggs

    • 1 sausage (pork or turkey)

    • 1/4 tin of beans

    • 1 slice of bacon

    • 5 button mushrooms

    • 1 slice of toast

    • Use quorn alternatives if vegetarian

  • Step 1: Grill the sausage and/or bacon in the oven. Follow the timings on packet.

    Step 2: Fry the mushrooms in 1 cal light oil

    Step 3: Poach the eggs or fry in 1 cal light oil spray

    Step 4: Heat up your beans

    Step 5: Toast your bread and add a very thin layer of butter on your toast

  • Serves 1

    Cal: 315

    Protein: 15g

  • Pancake batter:

    Topping

    • Low fat Greek yoghurt

    • Blueberries

  • Step 1: Add all the Pancake Batter ingredients to a blender.

    Step 2: Blend until smooth

    Step 3: Use 1 cal light oil spray

    Step 4: Add 2 tbsp of batter for each pancake

    Step 5: Cook on both sides untill golden

    Step 6: Plate up and add 1 tbsp of low fat greek yoghurt and a handful of blueberries

  • Serves 1

    Cal: 336

    Protein: 16

    • Tortilla Wrap

    • 1 egg

    • 1/2 small avocado

    • Handful of spinach

    • 2 tsp chipotle sauce

    • Cherry tomatoes

    • 1 sausage or extra egg

  • Step 1: Place your sausage in the oven for 20mins.

    Step 2: After 15 mins, place the wrap in the frying pan to heat it up, place on a plate once warm

    Step 3: Whisk and cook the egg like an omelette in a frying pan.

    Step 4: Place the egg on the wrap

    Step 5: Lightly fry off your tomatoes and spinach.

    Step 5: Add your avocado and chipotle sauce. Wrap it up and enjoy

  • Serves 1

    Cal: 283

    Protein: 15g

    • Fry Lights

    • 1/2 onion sliced

    • 125g closed cup mushrooms, quartered

    • 1 tsp fresh thyme leaves, (or dried)

    • Handfull of fresh tomatoes, chopped

    • 1/2 tsp smoked paprika

    • 2large eggs

  • Step 1: Heat the oil in a large non-stick frying pan and fry the onions for a few mins.

    Step 2: Cover the pan and leave the onions to cook in their own steam for 5 mins more.

    Step 3: Tip in the mushrooms with the thyme and cook, stirring frequently, for 5 mins until softened.

    Step 4: Add the tomatoes and paprika, cover the pan and cook for 5 mins until pulpy.

    Step 5: Poach or fry your eggs

    Step 6: Serve on top of half the hash with a sprinkling of fresh thyme and some black pepper.

  • Serves 1

    Cal: 283

    Protein: 15g

    • 1 slice of bread

    • 2 eggs

    • Handful of spinach

    • Hot Sauce (optional)

    • Fry light in a pan

    • Toast your bread

    • Fry your eggs

    • When your eggs are nearly cooked add your spinach to wilt

    • Add your salt and peper

    • Dish up your eggs and spinach on to your toast.

    • Add your hot sauce if you wish