Breakfast.....
They say Breakfast is the most important meal of the day? I
think your Breakfast sets the path for your food choices for your
day!! A healthy, satisfying and delicious meal puts you on such
a strong note to have a great day with your food choices, as
well as giving you sustained energy and mental clarity to tackle
your morning (Lord knows sometime you NEED it!)
All of these meals are high in protein with low to moderate
carbohydrates and fats. This balance gives you fibre and energy
whilst keeping you full from that high protein level which ALSO gets
and keeps those. blood sugar levels in check! In times of stress this is
SO important and will stop you reaching for the first bakery on your way to work.
These are some of my FAVOURITE and easiest Breakfast recipes!
Proats (protein oats)
This bowl of heartiness is an awesome twist on traditional oatmeal. Packed with protein this will give you energy and keep you full through your morning....and it's a total CINCH to make!
Ingredients
-45g oats (or quinoa/rice flakes for GF)
-Cinnamon to taste
-Water
-1 serving whey/isolate/pea protein powder
-50g berries OR 1 medium feijoa (peeled and sliced)
Directions
1. Combine oats and cinnamon in a bowl and add hot water to just cover the oats.
2. Microwave 60-90 seconds, make sure it doesn't spill over! :)
3. Mix in the protein powder, add a splash of water if it's too dry...pop back in the microwave for 30 seconds if it's too wet.
4. Top with fruit and enjoy!
Nutrition per recipe
Calories: 340 C: 29g P: 27g F: 9g
USA Pancakes
These are unlike your standard protein pancakes! Soft, yet with a scraping of the calorie load of standard pancakes and a huge kick of protein! Top with light whipped cream or warmed sugar-free maple syrup
Ingredients
3 egg whites (replaces ½ serve protein powder in your meal plan)
Pinch of salt
1/3c unsweetened almond milk
1/4tsp baking powder
30g oats flour (ground oats in food processor/coffee grinder)
50g blueberries OR strawberries to serve
½ serve protein powder
Directions
1. Whisk egg whites and salt and combine other ingredients in a separate bowl.
2. Fold egg whites into the batter.
3. Heat a non-stick pan over med heat and pour batter into pan.
4. When bubbles start to form flip them over and cook for another 1 minute.
5. Top with fruit and sugar-free maple syrup.
Nutrition per recipe
Calories: 275 C: 28g P: 29g F: 4g
Breakfast Burrito
The perfect on-the-go savoury option or healthy alternative to that loaded fast-food breakfast wrap with ALL the flavour.
Ingredients:
-1 wrap (I recommend natures fresh high fibre or 2 of the smaller
Ol El Paso corn tortillas for gluten free option)
-2 slices tegel chicken bacon, cooked and sliced
-1 egg + 4 whites (mix together and season)
-10g edam or lactose-free cheese
-Splash of water
-2tsp herbs
-1Tbsp spring onion
-1Tbsp low-sugar relish/salsa
-Salt and pepper.
Directions:
1. Mix the eggs, cheese, herbs, milk, spring onion and seasoning in a
small bowl. Cook in a non-stick pan with cooking spray as an omelette.
2. Spread relish or salsa in the centre of the wrap. Place cooked egg and bacon on top and season with salt and pepper.
3. Fold the wrap from the bottom then each side in. Enjoy!!!
Nutrition per recipe
Calories: 335 C: 25g P: 25g F: 15g
Peanut butter and Banana Smoothie
Looking for a fast but super tasty and filling breakfast on the go- this is the next smoothie recipe you NEED to try. Peanut butter....say no more! The cocoa (or cacao) powder will give it a chocolate deliciousness, cacao is rich in magnesium too!
Ingredients
-100g banana (frozen works best)
-1 serving protein powder
-1c unsweetened almond milk/coconut milk
-20g natural peanut butter (no sugar added)
-1Tb cocoa powder
Directions
1. Combine all ingredients in a blender until smooth.
2. May sub 50g banana for 1 gluten free weetbix or 15g oats for a higher fibre content to give satiation.
