Breakfast options
Veggie egg white omelette
- 4 egg whites
- 1 cup of fresh spinach
- 1/2 red pepper or a tomato chopped
- 2 tbsp chopped red onion
- 1 tablespoon goats cheese
- 1 tablespoon of rapeseed oil
- Heat a medium sized pan with oil
- Add the vegetables and saute for 3 minutes
- pour the egg whites into the pan over the top of the vegetables, sprinkle the goats cheese and cook for 3-4 minutes on a medium heat.
- flip and fold the omelete and enjoy with seasoning or hot sauce
- Calories-170
Blueberry protein pancakes
- 3 egg whites
- 1/2 cup of oatmeal/porridge oats
- 1/2 banana
- 1 scoop of protein powder
- 1/2 cup of blueberries
- 2 teaspoons baking
- place oatmeal in a blender until it’s fine
- add all ingredients apart from blueberries to the blender and mix until smooth
- add blueberries into the batter and mix with a spoon
- Place on a skillet on medium/high heat measuring out 2 tbsp of batter per pancake
- Cover the pancakes while they cook to help them cook faster inside. Cook them for about 1-2 minutes on first side and then flip and cook the otherside.
- Serve with some xylitol and fresh lemon juice.
- Calories 180.
Strawberry green smoothie
- 1 serving vanilla Protein powder
- 1 tbsp chia seeds
- 1/4 cup of strawberries
- Handful or spinach
- Handful of icecubes
- Place all ingredients into the blender on high until completely smooth
- Calories- 160
Avocado,spinach and eggs
- 2 cups spinach
- 2 eggs
- 1/2 avocado
- 1 teaspoon coconut oil
- salt and pepper or hot sauce
- Heat 1/2 tsp oil in pan and add spinach until wilted
- In the same pan remove any liquid from the spinach and return to heat, add your remaining 1/2 tsp of oil to apn and crack the eggs and fry.
- Place eggs on top of spinach and add the avocado. Season and enjoy
- Calories 130
Greek yogurt banana muffins
- 2 bananas
- 2 eggs
- 1/2 tsp baking powder
- 2 tbsp xylitol
- 1/4 cup dark chocolate chips
- 1 1/2 teaspoon baking powder
- 1 cup nonfat greek yogurt
- 1/2 cup almond milk
- 2 cups raw oats
- preheat oven to 350 f and line a muffin pan with liners
- in a large mixing bowl mash bananas then add all ingredients except chocolate chips
- mix thoroughly then add chocolate chips
- portion out 12 muffins and bake for 20 minutes or until brown and firm.
- refrigerate for up to 1 week or freeze for 2 months.
- Calories -90
