Food |

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

1. Chia Peach Smoothie Bowl




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



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



347 Calories

28g Carbs

34g Protein

11g Fat


2. Cheese, Basil & Tomato Muffins



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



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.




123 Calories

7g Carbs

8g Protein

7g Fat


3. Protein Pancakes topped with a Poached Egg



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)



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.


327 Calories

28g Carbs

20g Protein

15g Fat

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