Food |

3 Super Simple Breakfast Ideas To Keep You Full, Energised & Lean

1. Chia Peach Smoothie Bowl

 

 

Ingredients:

200g plain yoghurt (use dairy free if preferred)
35g vanilla flavour whey or rice protein powder

80g frozen peach slices (plus a few slices for topping)
40g blueberries (plus a few for topping)

1 tsp maple syrup
2 tsps flaxseed or shelled hempseed 6 ice cubes

For the topping:
2g chia seeds
3g flaked almonds

 

Directions:

Place all ingredients (except topping ingredients) in a blender and blend until smooth.

Add more ice cubes if the mixture is too runny.

Transfer to a serving bowl.

Garnish with the additional blueberries and peach slices. Sprinkle on the almonds and chia seeds.

Cover and refrigerate any leftovers and consume within 24 hours

 

PER SERVING:

347 Calories

28g Carbs

34g Protein

11g Fat

 

2. Cheese, Basil & Tomato Muffins

 

Ingredients:

a small amount of coconut oil to grease tin
4 eggs
a pinch of sea salt and ground black pepper

a small pinch of baking powder 8 fresh basil leaves, chopped 1/2 a green bell-pepper, finely chopped

40ml milk of your choice
20g Parmesan cheese, grated (use dairy free if preferred)
50g carrot, finely grated
40g sun-dried tomatoes in oil, drained and chopped

 

Directions:

Preheat oven to 180 ̊C/350 ̊F. Grease 5 compartments of a muffin tin with coconut oil.

Crack the eggs into a jug and add the salt and black pepper. Beat gently with a fork.

Add the remaining ingredients and stir until well combined.

Pour the mixture into the muffin compartments.

Bake for 20-25 minutes or until golden.

Allow to cool for 5 minutes in the tin then remove and transfer to a plate to cool completely.

Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

MAKES 5 MUFFINS

 

PER SERVING:

123 Calories

7g Carbs

8g Protein

7g Fat

 

3. Protein Pancakes topped with a Poached Egg

 

Ingredients:

100g banana
2 eggs
25g vanilla flavour whey or rice protein powder
30g fresh spinach
10g flaxseed
a small pinch of baking soda
100g buckwheat flour (or use flour of your choice)
100ml buttermilk (or use coconut milk plus 2 tsps fresh lemon juice) 4 tsps coconut oil
for the topping:
1 egg (per person)
1 tsp maple syrup (per person)

SERVES 4

Directions:

Place the banana, eggs, protein powder, spinach, flaxseed, baking soda, flour and buttermilk in a blender. Blend well until creamy.

Melt 1/2 tsp coconut oil in a frying pan over a medium heat. When the oil is hot, add half a ladle (around one eighth) of the batter to the pan.

Cook for 2 minutes. When bubbles appear on the surface of the pancake, turn or flip over and cook for 2 minutes. Transfer the pancake to a plate lined with kitchen roll. Repeat the steps with the remaining coconut oil and batter until you have 8 pancakes.

Heat a small saucepan of boiling water over a medium heat. Crack one egg (per person) into the water. Simmer gently for around 4 minutes. Remove with a slotted spoon and drain off excess water.

Serve 2 pancakes per person, topped with a poached egg and a drizzle of maple syrup.

Store any leftover pancakes in an airtight container and refrigerate for up to 2 days.

PER 2 PANCAKES WITH TOPPINGS:

327 Calories

28g Carbs

20g Protein

15g Fat

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