Savoury Protein Pancakes (Serves 1)

You will need:

  • 1 Egg.
  • 1 Banana.
  • 1 Scoop of porridge oats.
  • 1 Scoop Whey protein powder (Optional).
  • Handful fresh spinach.

Toppings

  • 2 Crispy bacon pieces.
  • ¼ Avocado.
  • Drizzle maple syrup.

Add all ingredients to blender, including the spinach (and yes the mixture will be green!). Blend until smooth. Heat a small bit of coconut oil in a non-stick pan and cook each pancake for 3-4 mins on each side.

This mixture makes 3 small pancakes. I topped mine with 2 crispy rashers, avocado and a drizzle of maple syrup. This is my favourite Sunday brunch meal instead of a big greasy fry!

Sweet Protein Pancakes (Serves 1)

You will need:

  • 1 Egg.
  • 1 Banana.
  • 1 Scoop of porridge oats.
  • 1 Scoop Vanilla/Chocolate Whey protein powder. (Optional).

Toppings

  • Handful fresh fruit.
  • 1 tbsp. Greek yogurt.
  • Drizzle oh’ honey.

I use my smoothie maker/Nutri-Bullet to do these as it’s mess mess to clean up.

Add all ingredients into blender and blend until a smooth mix is formed.

In a non-stick frying pan heat some coconut oil. This mixture makes 3 small pancakes. Each ones takes roughly 3-4 mins to cook on each side.

Porridge Oats (30g)

You will need:

  • 30g porridge oats
  • 75mls water
  • 75mls low fat milk
  • 1 banana
  • 2 tablespoons of chia seeds
  • sprinkle of Goji berries
  • 1 tbsp. honey

*chia seed is nutrient dense and packs a punch of energy boosting power.

*Goji berries are loaded with beta-carotene which helps promote healthy skin. They have also known to boost the immune system.

*Porridge contains a high number of complex carbs, which get digested at a slow pace unlike simple carbs. This gives you lasting energy.

Egg Muffins to Beat the Muffin Top

This makes x8 muffins.

You will need:

  • A muffin tray lightly greased with some fry lite cooking spray.
  • X4 eggs beaten with some milk
  • Salt and pepper.
  • *Note These can be custom made to your taste.
  • Ham or Chicken.
  • Spinach
  • Scallions.
  • (Optional) fresh chilli.

Preheat oven @ 170 degrees C.

Add the ingredients into the base of the muffin tin first and pour in the egg mix on top. Don’t fill to the top as they will rise. Season with some salt an pepper. Bake in the oven for 20/25 mins. These are perfect for busy mornings when prepped the night before. A grab and go breakfast.

Smoked Salmon Omelette

You will need:

  • ½ teaspoon coconut oil.
  • X2 eggs
  • 30g of smoked salmon.
  • Handful of spinach, chopped.
  • X1 chopped tomato.
  • 10g of feta

Heat the Coconut oil in a non-stick pan, beat x2 eggs with small amount of milk and then lash everything into the pan. I normally grill the top as for fear my omelette will fall apart on flipping and I won’t get the perfect picture… haha!! This would also make a filling dinner with some side salad.

Scrambled Egg With Salmon and Avacado

I’m guessing most people know how to make scrambled egg, but I have instructions below just in case.

You will need:

  • X2 eggs
  • 30g of smoked salmon
  • ¼ Avocado
  • Handful of chopped spinach.
  • Milk
  • Coconut oil

Heat some coconut oil in a non-stick frying pan, beat the eggs with a drop of milk and add the spinach to the pan, mix with wooden spoon until light and fluffy. Throw it on a plate and #nomnomnom.

*Eggs are a very good source of high quality protein and full of vitamins and minerals. They are pretty much the perfect food as they contain a little bit of every nutrient we need.

*Avocado is incredibly nutritious. They contain 20 different vitamins and minerals. I’m always being told when eating avocado “oh they are very high in fat, are you allowed to eat them?” this question drives me crazy!! The avocado is a good fat!! It belongs to the monounsaturated fat group. Monounsaturated fats can help us in lots of ways like reducing cholesterol levels in your blood and can lower your risk of heart disease and strokes.

*Smoked salmon is another good source of protein and is a monounsaturated fat.

*Spinach is a super food and loaded with nutrients in a low calorie package. It contains antioxidants that fight against all types of skin problems. It’s also a great source of iron. I sneak it into most of my recipes.