Breakfast

Mini Egg Muffin

2 whole eggs
30g finely chopped onions
25g grated cheese
Small handful spinach

Spray muffin tin with 1 cal oil spray and fill 5 pockets with the chopped onion, cheese and spinach.
Whisk two eggs together and pour over the filling
Seasons with black pepper
Put in the over in 170C for 20 minutes
Per one – 60 cals  4.4p  1c  4.2f

Fig, Almond & Toffee Baked Oats

50g oats

1 whole egg

40ml milk

1/2 tsp baking powder

8 drops toffee flavour drops

2 whole dried figs,  finely chopped (30-40g)

40g coconut almond butter

Optional

Maple syrup or myprotein maple zero syrup

 

Mix everything together and bake in the oven on 180C for 20 minutes or until it has risen and is golden on top

Top with syrup

Quark Protein Pancakes

2 egg whites

100g quark

2tbsp powdered stevia

30g oat flour (or instant oats)

Splash vanilla extract

1/2tsp baking powder

50 – 100 ml milk

Mix everything together and gradually add milk to form a thick but pourable consistency.

Fry in coconut oil

layer with banana, nut butter & flavoured syrup – I use myprotein zero calorie syrups

Dark Chocolate Raspberry Mugcake

1 egg white
120ml (1/2 cup) coconut milk
20g Apple sauce
15g (2tbsp) coconut flour
10g (2tbsp) oat flour
5g (1tsp) cacao powder
1/2 tsp baking powder
5 drops dark chocolate stevia
15g (2tbsp) dark choc chips
80g (1/2cup) raspberries
32g (2tbsp) chocolate peanut butter or chocolate hazelnut butter
chocolate sprinkles (optional)

* whisk together the egg white, coconut milk and apple sauce
* now fold in the coconut flour, oat flour, cacao and baking powder
add dark choc stevia and whisk until a smooth paste is formed
* now fold in raspberries and choc chips (save some on top to decorate)
pour batter into a greased mug and microwave for 3 minutes
*remove from microwave and put onto a plate, while still hot (so it melts)spread the chocolate nut butter on top
now decorate with choc chips, raspberries and sprinkles and enjoy

Cinnamon Sultana Bread

1 egg
60ml (1/4 cup) coconut milk
38g (2tbsp) agave nectar
2tsp coconut sugar
35g (2tbsp) Greek yoghurt
18g (1tbsp coconut oil)
190g (2 cups) almond flour
50g (1/4 cup) raisins
Pinch salt
1tsp cinnamon
1tsp baking powder

mix everything together and Bake on 150C for 30 min

Chocolate Chip Raspberry Cheesecake Pancakes

PANCAKES
2 egg whites
splash almond milk
40g (1/2 cup) oat flour
15g (1tbsp) Greek Yoghurt
15g (1tbsp) apple sauce
3 drops vanilla stevia
10g (1.5 tbsp) choc chips
1/4 tsp baking powder

TOPPING:
1
 80g (1/4 cup) raspberries
15g (2tbsp) chia seeds
2 drops stevia
2
 100g (1/2cup) quark
10g (1/3 scoop) casein
2 drops stevia
3
10g (1tbsp) peanut butter
sprinkles

* Make the chia jam for the topping first (topping 1), by blending raspberries until they form a sauce and then adding chia seeds and stevia, allow chia seeds to expand (15min)
* Whisk together all of the pancake ingredients and fry in coconut oil (makes 2-3 pancakes depending on thickness and size )
* Mix quark with protein and stevia together , add a little almond milk if needed (topping 2)
layer the pancakes with the chia jam the quark mix and top with peanut butter and sprinkles

Carrot Cake Mugcake With Protein Frosting

Recipe makes 1 mug cake
– 1 whole egg
– 50ml milk
– 7g (1/4 scoop) vanilla casein
– 10g (2tsp) oat flour or ground oats
– 10g (2tsp) coconut flour
– 1/2tsp baking power
– 5 drops vanilla stevia
– 10g (1tbsp) peanut butter & co cinnamon raisin swirl
– 10g (2tsp) sultanas
– 40g (4tbsp) grated carrot
– 1/4tsp cinnamon
– 1/4tsp nutmeg
– sprinkle of ginger

*wisk all ingredients together and pour into a greased mug
* once mugcake is cooked empty onto a plate

Frosting
– 50g (2.5tbsp) Greek yoghurt
– 8g (1/4 scoop) vanilla casein
– 10g (1tbsp) peanut butter & co cinnamon raisin swirl
– 1tsp agave nectar
– pinch of cinnamon
– pinch of nutmeg

* mix frosting together to form a thick paste and spread over the mug cake

Chocolate peanut butter protein pancakes

Pancakes
Coconut oil
1 whole egg
1 egg white
50-100ml milk
1tbsp low sugar apple sauce
30g (2tbsp) peanut butter
20g (2tbsp)coconut flour
5g (2tsp) chocolate protein powder
10 drops stevia

Topping
80g (1/2 cup) frozen cherries
10g (2tsp) chocolate peanut butter

– mix all pancake ingredients together except coconut oil.
– melt oil in a pan and fry pancakes, make 4-5 small pancakes or 1-2 large
– once all cooked stack on top of each other and add frozen cherries
– microwave for 30-60 seconds until cherries melt
– now add chocolate peanut butter and serve

Maple cherry almond protein mug cake

Cake
* 1 egg
* 75-100ml milk
* 20g (2tbsp) coconut flour
* 16g (1/2 scoop) vanilla protein
* 20g (1.5 tbsp) maple almond butter (or maple peanut butter)
* 65g (2/5 cup) frozen cherries
* 5 drops vanilla stevia

Topping
* 15g (1tbsp) maple almond butter (or maple peanut butter)
* 15g (2tbsp) frozen cherries

– mix all cake Ingredients together and pour into a greased mug
– microwave for 3-5 minutes, stab a knife in to check if it’s cooked , if it comes out clean it’s done
– spread maple almond butter on top and cherries and microwave for another 30 seconds

Banana Baked Oatmeal

Ingrediants
– 35g (1/3 cup) oats
– 1tsp stevia
– 1tsp cinnamon
– 5g (1tsp) coconut flour
– 1/2tsp baking powder
– 1/2 mashed banana
– 1 egg white
– 100ml almond milk
– 16g (1tbsp) almond butter
– 1/2tbsp honey

* Whisk together egg white and almond milk
* Stir in the remaining ingrediants except honey and almond butter
* grease a ramakin or baking pot and pour in half of the mixture
* drizzle the almond butter over the mixture then add the other half on top
* Bake for 20 minutes on 200C
* Once cooked drizzle honey over the top and serve

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