Breakfast



Breakfast Loaded Potato Skin

Makes 4 – 208kcals
 
19.4g Protein
7.9g Fat
14.8g Carbs

Salt
2 Large Potatoes
200g tin Baked Beans w/ Sausages
100g EatLean Protein Cheese, grated
4 Medium Eggs

*In advance*
Prick holes in the potatoes with a fork, rub with the olive oil and salt, then bake in the oven at 180 degrees for 1/12-2 hours
Allow the potatoes to cool
 
Pre Heat oven to 160 degrees fan
Cut the potatoes in half and scoop out the flesh from the shells (keep the inside for mash, or croquettes or something)
Place on a baking tray and divide the beans and sausages between the skins
Sprinkle with around 2/3 of the cheese
Place in the oven for 15 minutes and then remove
Crack an egg into each skin and sprinkle with the remaining cheese
Return to the oven for 8-12 minutes, depending on how you like your eggs cooked
Once they are cooked, serve immediately and enjoy!


Mexican Style ‘Street Corn’ Avocado Toast

Serves 4 – 393kcals
 
14.5g Protein
19.2g Fat
39.5g Carbs

4 slices Seeded Sourdough
200g Charred Sweetcorn
250g Ripe Avocado, roughly diced
15g Fresh Coriander, chopped
2 Fresh Green Chillies, finely diced
1/2 tsp Garlic Powder
Juice of 2 Limes
Salt to season
2 tbsp 0% Fat Greek Yoghurt
100g Light Feta
15g Pumpkin Seeds

Mix the Yoghurt, lime juice and garlic together in a bowl
Add in the avo, corn, coriander and chilli, then mix well and season with salt
Crumble in the feta and mix gently
Toast the sourdough and then place the slices on 4 plates
Divide the avo and corn mix between the toasts
Sprinkle with pumpkin seeds and then its ready to serve
Sprinkle with a little paprika if you like. Enjoy!


Mushroom Porridge with Bacon & Eggs

Serves 2 – 461kcals
 
21.2g Protein
26.8g Fat
30.1g Carbs

20g Lurpak Light
200g Chestnut Mushrooms, washed and sliced/diced
90g Jumbo Rolled Oats
400/450mls Chicken Stock
Black Pepper to season
4 Rashers Streaky Bacon
2 Large Eggs
Grated Parmesan to serve (optional, not included in nutritional info)

Heat the Lurpak in a saucepan over a medium low heat and saute the mushrooms until the water is evaporated
Add the oats and stock to the pan and stir well
Gently cook the oats, stirring regularly
At the same time, cook the bacon in a dry frying pan or under the grill. Remove when nearly crispy. Put to one side
When the oats are nearly cooked, poach the eggs.
Season the porridge with a generous amount of black pepper
To serve, divide the oats between 2 bowls, top with the bacon and an egg. If you like, garnish with grated parmesan and more black pepper
Enjoy!


Scrambled Tofu

Serves 2 – 297kcals
25.7g Protein
17.5g Fat
11.3g Carbs

20g Olive Oil Spread
280g pack of Tofu firm tofu
1/2 tsp Ground Turmeric
1/4 tsp Smoked Paprika
1/2 tsp Onion Powder
1/2 tsp Garlic Powder
1 tsp Mustard Powder
2 tbsp Savoury Yeast Flakes
Salt to taste
80mls Unsweetened Almond Milk

Heat the spread in a medium frying pan over a medium heat
Crumble to tofu into scrambled-egg-sized chucks and add to the pan
Fry until they start to brown
In a bowl, whisk the rest of the ingredients together
Once browned, tip the tofu into the bowl and stir well to coat in the seasoning
Reduce the heat on the pan and tip the tofu mix back and and cook gently
The tofu will absorb the marinade so cook untilit is as dry/wet as you would like it, then remove from the heat
Serve in the same way you would scrambled eggs- on toast, with a full English, in a roll or wrap


Turmeric & Black Pepper Porridge

Serves 2 – 277kcals
6.5g Protein
10.8g Fat
32.6g Carbs

90g Jumbo Rolled Oats
1 Tsp Ground Turmeric
Few twists Ground Black Pepper
1/2 tsp Ground Cinnamon
1 tbsp Coconut Sugar
300mls Koko Coconut Milk
10g Toasted Coconut Flakes

Add all of the ingredients, except the coconut, to a saucepan
Heat gently and stir regularly
Once the oats are cooked, and its reached the desired consistency, remove from the heat
Divide between two bowls and top with the coconut flakes
Enjoy!


Tomato & Parmesan Breakfast Casserole

Serves 6 – 313kcals

17.6g Protein
13g Fat
31.7g Carbs

1 tbsp Olive Oil
1 Onion, diced
2 Garlic Cloves, sliced
400g Baby Tomatoes halved
75g Parmesan, grated
1 bunch Basil Leaves, torn
Salt & Pepper
250g Stale Bread, cubed
6 large Eggs
250mls Semi-Skimmed MIlk
1 tsp Mustard

Heat the oil in a pan over medium heat and cook the onions until soft
Add the garlic and cook for another minute, then add the tomatoes
Cook until they just start to soften, then remove from the heat
Season, then stir in the parmesan and basil
Add the bread to a 9×12 casserole dish, and top with the tomato mix
Whisk the eggs together with the milk and mustard, then season
Pour it over the casserole and press the mix down in the dish
Cover, and leave in the fridge overnight
Remove the casserole from the oven 15 minutes before baking
Preheat the oven to 180 degrees fan
Uncover the casserole and bake in the oven for 45-60 minutes, until the top is browned and the middle is firm to touch
Allow to sit for 10 minutes before slicing and serving
Enjoy!


Mediterranean Baked Oats

Serves 6 – 297kcals

13.9g Fat

31.3g Carbs

9.6g Protein

2 tbsp Ground Flaxseed plus 5 tbsp water 275g Jumbo Rolled Oats 750mls vegetable stock, 200g Portobello mushrooms (sliced) 4 Spring Onions, sliced 2 Garlic Cloves, sliced 150g Baby Spinach 30g Basil Leaves 100g Sundried Tomatoes, Chopped 75g Kalamata Olives pitted and chopped 1 tbsp Rosemary, chopped 2 tsp Dried Italian Herb Mix Salt and Pepper

Preheat the oven to 175 degrees In a small bowl, whisk the flaxseed and water to form a paste. Place to one side Dry toast the oats in a large skillet for a few minutes until they start to brown, then remove from the heat and pour into a large mixing bowl Heat 3 tbsp of the stock in the skillet and add the mushrooms and onions and cook over a medium heat Once the mushrooms have released their water, add the garlic and cook for another 2 minutes Add a little more of the stock and make sure nothing is stuck to the bottom Pour the mushroom mix into the oats and add the rest of the vegetables and herbs, and the flax paste from earlier Mix well and season if needed Add in the remaining stock and stir until well combined Pour the oat mix into a 9-inch baking pan and press down so is even Bake for 30-35 minutes, until the top browns, then remove Let sit for 5 minutes before serving


Banana Walnut Pancakes

Serves 1 – 390kcals

9.1g Protein
13.4g Fat
35.8g Carbs

1 ripe Banana, mashed
1 small free-range Egg
25g Ground/Instant Oats
1 tbsp Walnuts, chopped
1/2 tbsp Coconut Oil

In a bowl, beat the egg and the banana together
Add the oats and walnuts and mix well
Heat the oil in a frying pan over a low medium heat
Use a serving spoon and place spoon fulls of the batter into the hot pan to make the pancakes. Don’t try to make them too big as you won’t be able to flip them
Once the edges are cooked and the top has gone matt and has a few bubbles, use a spatula to gently turn them over
Cook for another couple of minutes, then remove from the pan
Serve and enjoy immediately, top with fresh fruit or maple syrup if you like


Peanut Butter & Banana Omelette

Serves 1 – 510 kcals

4.5g Fat
45g Carbs
28.3g Protein

1/2 tbsp Olive Oil
1 Large Egg
125g Two Chicks Egg Whites
1 tbsp Unsweetened Almond Milk
1/2 tsp Ground Cinnamon
1 Banana, sliced
1/2 tsp Vanilla Extract
2 tbsp Peanut Butter
a squeeze of fresh lemon
1 tbsp Runny Honey

Heat the oil in a frying pan over a medium heat
Whisk the egg, the whites, milk, vanilla and cinnamon together
Pour the egg into the pan
Once the egg is about 50% cooked, add the sliced banana to one half of the omelette, and top with the peanut butter
Using a spatula, make sure the omelette is not stuck around the edges, and fold it in half
Continue to cook for another few minutes before turning out onto a plate
Finish with a squeeze of fresh lemon and drizzle with honey

Enjoy!


Chocolate Banana Chia Protein Pot

Serves 2 – 342kcals

13.2g Fat
28.2g Carbs
33.1g Protein

1 large Banana, mashed or blended to a puree
1 tbsp Cocoa Powder
1/2 tsp Vanilla Extract
250mls Unsweetened Almond Milk
2 scoops Chocolate Whey Protein Powder
50g Chia Seeds

Mix the cocoa, vanilla, and banana together until fully combined
Shake the milk and whey powder together and then stir into the banana mix
Add the chia seeds and mix well
Cover the chia mix and refrigerate overnight
Before serving, give the chia mix a stir before dividing between two serving bowls
Garnish as you wish- sliced banana and grated chocolate are great!


Spiced Pumpkin Parfait

Serves 2 – 291 kcals

2.8g Fat
41g Carbs
22.9g Protein

1/2 tin Bakers Buddy Pumpkin Puree
1/2 tsp Ground Ginger
1/2 tsp Ground Nutmeg
1 tsp Ground Cinnamon
1 tbsp Agave Nectar
350g Tesco High Protein Yoghurt
50g Shreddies High Protein Granola

In a bowl, mix the pumpkin with the ground spices and the agave
In 2 serving glasses, layer the pumpkin, then some yogurt, then some granola
Repeat this, finishing them off with a top layer of granola
Serve and enjoy


Mexican Hot Chocolate Porridge

Serves 2 – 324 kcals

8.3g Fat
39.7g Carbs
17.9g Protein

400mls Unsweetened Almond Milk
1 tsp Vanilla Extract
1 tsp Ground Cinnamon
1/4 tsp Cayenne Pepper
Pinch Salt
1 packet (28g) Tribe Vanilla & Cinnamon Protein Powder
25g Dark Cocoa Powder
80g Jumbo Rolled Oats
10g Dark Chocolate, grated (optional garnish)

Shake the protein powder and almond milk together
Add to a pan with the rest of the ingredients
Stir over medium-low heat until the porridge thickens and reaches the desired consistency
Divide between 2 serving bowls and sprinkle with chocolate before serving. Enjoy!


Bacon Breakfast

Serves 4 – 258kcals

17.5g Protein
12.7g Fat
14.4g Carbs

100g Smoked Bacon Lardons
500g Brussel Sprouts, shredded
200g Potato, grated
100mls Chicken Stock
1 tbsp Cider Vinegar
1 tsp Dijon Mustard
1/2 tsp Chilli Flakes
1/2 tsp Black Pepper
4 large Eggs
Flat Leaf Parsley to garnish

In a saute pan, cook the bacon and cook over a medium heat until the fat is released
Add the sprouts and potato and mix well
In a small bowl whisk the stock, vinegar, mustard, chilli and pepper together
Pour into the pan and stir well
Cook over the heat until the liquid is absorbed and the veg is cooked
Make 4 dents in the hash and crack an egg into each
Keep on the heat until the eggs are cooked to your liking. Cover the pan to speed this up if you like
Remove from the heat and serve immediately. Enjoy!


Scrambled Eggs with Wild Garlic and Feta

Serves 1 – 321kcals

24g Fat
8g Carbs
20g Protein10g

Lurpak Light
2 large Eggs
15g Wild Garlic, finely sliced
25g Feta, crumbled
Salt & White Pepper

Gently heat the lurpak in a small pan
Whisk the eggs together in a bowl and season
Mix in the wild garlic
Pour the egg mix into the pan and slowly scramble over low heat, stirring every now and then to prevent it from sticking to the bottom
Once the egg is almost cooked, turn off the heat and stir in the feta
Serve and enjoy!
Great on toasted corn tortillas or with grilled herb sausages


Strawberry & Flaxseed Overnight Oats

Serves 1 – 381kcals

13.3g Protein
17.1g Fat
40.1g Carbs

40g Jumbo Rolled Oats
1 tbsp Milled Flaxseed
1 tsp Sugar
Pinch Ground Cinnamon
1 tbsp Walnuts, chopped
150g Strawberries, chopped
65g Unsweetened Almond Milk
65g Alpro Greek Style Yoghurt

Add all of the dry ingredients to a mason jar and mix well
Add the strawberries, milk and yogurt, then seal the jar and shake well
Place in the fridge overnight
Remove from the fridge and stir the mixture, before pouring it into a serving bowl
Garnish with more fresh berries if you wish and enjoy!


Cocoa, Orange & Cranberry Overnight Oats

Serves 1 – 408kcals

14g Protein
13.5g Fat
45g Carbs

30g Jumbo Rolled Oats
60g Alpro Greek Style Yoghurt
65mls Fresh Orange Juice
2 tbsp Dark Cocoa Powder
1 tbsp Dried Cranberries
1/2 tbsp Cocoa Nibs
1 tbsp Agave Nectar
Optional Garnish- cocoa nibs, sliced orange, dried cranberries (don’t forget to add the calories)

Place all of of the ingredients in a jar or a tub and securely attach the lid
Shake well, until the ingredients are combined
Leave in the fridge overnight
Stir the mix before serving, add in a little water or milk if you want to change the consistency
Pour the oats into a serving bowl and top with your chosen garnish
Enjoy!


Fig & Almond Porridge

Serves 2 – 328kcals

8.8g Protein
9.5g Fat
48g Carbs

90g Jumbo Rolled Oats
400mls Unsweetened Almond Milk
200g Fresh Figs, diced
1 tsp Almond Essence
1 tbsp Flaked Toasted Almonds
2 tbsp Honey

Blend the milk, most of the figs and the Almond essence together, and then pour into a saucepan
Add the oats, and gently heat, stirring often
Once the porridge reaches your desired consistency, remove from the heat and divide between two bowls
Top with the remaining figs, flaked almonds and honey
Enjoy


Sausage & Egg Muffin Casserole

Serves 6 – 560 kcals

34.4g Protein
26.6g Fat
44.6g Carbs

8 White Muffins, cubed
300g Pork Sausage meat
6 large Eggs
350mls Semi Skimmed Milk
Salt and White Pepper
200g Cheddar, grated

Cook and crumbled the sausage meat and put to one side
Whisk the eggs and milk together and season
Place half the cubed muffin in a baking dish, top with half of the sausage meat and cheese
Repeat with a second layer
Pour over the egg mixture and press the casserole mix down
Cover and chill for at least 4 hours
Pre heat the oven to 175degrees
Let the casserole sit at room temperature while the oven heats up
Bake for 45-50 minutes, until the centre is just set
Let the casserole rest for 10 minutes before slicing and serving
Great for brunch- drizzle with maple syrup and enjoy


Banana & Beet Porridge

Serves 2 – 344kcals

7.8g Protein
7.8g Fat
58.4g Carbs

2 ripe Bananas, mashed
90g Jumbo Rolled Oats
450mls Koko Unsweetened Milk
2 tbsp Drink Me Chai Beetroot Superblend

Add all of the ingredients to a saucepan and heat gently
Stir the oats frequently
Once the oats are cooked and the porridge is your desired consistency, remove from the heat and divide between 2 serving bowls
Serve with agave nectar if you like it a little sweeter, and don’t forget to track any additional toppings such as seeds!


Mince Pie Porridge

Serves 2 – 317 kcals

6.5g Protein
7.2g Fat
54.1g Carbs

80g Jumbo Rolled Oats
75g Robertson’s Mincemeat
1 clementine – zest and segments
1/4 tsp Ground Cinnamon
1/4 tsp Ground Nutmeg
400ml Alpro Unsweetened Almond Milk

Add all of the ingredients, except the clementine segments, to a pan over a low medium heat
Stir the mix frequently until it starts to thicken
Once the porridge is at the desired consistency, divide between two bowls

Garnish with clementine segments and enjoy!


Matcha Banana Pancakes

Serves 4 – 335 kcals

8g Protein
12.8g Fat
50g Carbs

190g Plain Flour
2.5tsp Baking Powder
6 tsp Pukka Matcha Chai Powder
25g Total Sweet Xylitol
Pinch Salt
1 Ripe Banana, mashed
250mls Unsweetened Almond Milk
1/2 tsp Vanilla Extract
40g Lurpak Light, melted
1 tbsp Olive Oil

In a bowl, whisk the banana with the egg until almost smooth, then whisk in the milk and vanilla
Sieve the flour, baking powder and matcha into the wet mix, and add the Total Sweet and salt
Fold the dry into the wet until just combined
Pour in the melted Lurpak and mix in
The batter should be thick and a little lumpy from the banana
Heat a large frying pan or griddle over a medium heat
Add some of the oil and once hot, use a serving spoon to drop the batter onto the pan, making sure there is a gap between the pancakes
Cook for 3-4 minutes, until the top goes from glossy to matt and some air bubbles appear
Flip the pancakes and cook for another couple of minutes until the other side is golden
Remove the cooked pancakes and repeat until the batter is used up
Cooked pancakes can be enjoyed immediately, kept warm in foil until the entire batch is made, or reheated at a later time
Enjoy with honey or agave syrup and any toppings you fancy


Xmas Pudding Porridge

Serves 2 – 369kcals

7.3g Protein
10.4g Fat
54.8g Carbs

100g Tesco ‘Free From’ Christmas Pudding
90g Jumbo Rolled Oats
400mls Unsweetened Almond Milk
1 tbsp Brandy

Crumble the pudding into a saucepan and add the oats and milk
Gently heat, stirring regularly
Once the oats are cooked through and at your desired consistency, remove from the heat
Stir in the brandy
Divide between two bowls and enjoy!


Pumpkin Pie Porridge

Serves 2 -395 kcals

6.2g Protein
7.2g Fat
55.1g Carbs

90g Jumbo Rolled Oats
200g Pineapple, diced
1 tsp Ground Ginger
400mls Koko Unsweetened Milk
4 tsp Agave Nectar
15g Crytalised Ginger, chopped

Combine the oats, pineapple, ground ginger and milk in a saucepan
Heat over a low medium heat, stirring often
Once the oats are cooked and the porridge has reached the right consistency, remove from the heat
Divide between two serving bowls and top with the agave and crystalized ginger
Enjoy!


Chicken Sausage & Sweet Potato Breakfast Skillet

Serves 4 – 402 kcals

33g Protein
17g Fat
26.5g Carbs

2 tbsp Olive Oil
1 Onion, diced
2 Garlic Cloves, chopped
2 Bell Peppers, diced
1 pack Chickolatas Chicken Sausages (8 pack), chopped
350g Sweet Potato (2-3), peeled and grated/shredded
Salt & Pepper
2 tbsp Cider Vinegar
15g Flat Leaf Parsley, chopped
100g Eat Lean Protein Cheese
4 large Eggs

Pre Heat the oven to 200 degrees fan
Heat 1 tbsp of oil in a skillet, and gently cook the onions over a medium heat
Add the garlic and peppers and cook for another 2-3 minutes, stirring occasionally
Add the chicken sausage and cook through
Add the sweet potato, season well, and stir until well combined
Cook for approximately 5 minutes until it is soft, stirring regularly
Add the vinegar, parsley, and cheese, then stir well
Make 4 wells in the potato mix and crack and egg into each
Bake for 9-14 minutes, until the eggs are cooked to your liking
Remove from the oven and serve immediately
Enjoy!