Healthy recipes

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

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