Apple Pie Protein Pancakes

400 Calorie Breakfasts - Apple Pie Protein Pancakes

Serves: 1

Shopping List & Ingredients:

1 banana

1 tsp honey (or low cal syrup)

1 scoop vanilla or white choc protein powder

5g creatine (my secret ingredient ;)

1 egg

1/2 tsp baking powder

1 apple

Cinnamon

Method:

1. Preheat oven to 180 degrees

2. Core and Slice the apples, lay on a sheeted baking tray, dust with cinnamon and drizzle with honey or a low cal syrup

3. Pop the apples into the oven for around 10-15 mins

4. Mash the banana

5. Add the egg and combine

6. Add all other ingredients and mix well

7. Fry ½ the pancake mixture over a low heat until cooked

8. Repeat

9. Assemble the pancakes on a plate, add the apples

10. Devour

Macro info per serving

Protein

21g

Carbs

66g

Fat

6g

Energy

389kcals

Banana and Blueberry Protein Muffins

30 Calorie Breakfasts - Banana and Blueberry Protein Muffins

Serves: 1

Shopping List & Ingredients:

1 banana

1 tsp honey

1 scoop vanilla or white choc protein powder (I used myprotein white chocolate impact whey)

5g creatine (my secret ingredient ;)

1 egg

1/2 tsp baking powder

15 blueberries

Method:

1. Preheat oven to 180 degrees

2. Mash the banana

3. Add the egg and combine

4. Add all other ingredients

5. Split between 6 cake or muffin cases

6. Bake for around 8 minutes until golden brown

*Dinosaur cake cases are optional

Macro info per serving

Protein

26g

Carbs

43g

Fat

6g

Energy

300kcals

Chocolate Brownie Protein Microwave Cake

400 Calorie Breakfasts - Chocolate Brownie Protein Microwave Cake

Serves: 1

Shopping & Ingredients List:

1 Banana

1 egg

1 tsp low cal chocolate spread (skinnyfoodco is great)

1 tsp cocoa

1 scoop vanilla protein powder

5g pro series creatine

1 tsp self raising flour

1 tsp low cal choc brownie sauce (Freedom Foods is great too!)

1/2 tsp baking powder

Icing sugar for dusting

Method:

1. Mash the banana

2. Combine with all the other ingredients

3. Microwave for 2-3 mins

4. Dust with icing sugar and drizzle with choc sauce

Macro info per serving

Protein
32g

Carbs
41g

Fat
9g

Energy
358Kcal

Chocolate Brownie Protein Pancakes

400 Calorie Breakfasts - Chocolate Brownie Protein Pancakes

Serves: 1

Shopping & Ingredients List:

1 Banana

1 egg

1 tsp low cal chocolate spread (skinnyfoodco is great)

1 tsp cocoa

1 scoop vanilla protein powder

5g pro series creatine

1 tsp self raising flour

1 tsp low cal choc brownie sauce (Freedom Foods is great too!)

1/2 tsp baking powder

Method:

1. Mash the banana

2. Combine with all the other ingredients

3. Fry on a low heat

4. Drizzle with Choc Sauce and serve

Macro info per serving

Protein
32g

Carbs
41g

Fat
9g

Energy
358Kcal

Chocolate Protein Pancakes

400 Calorie Breakfasts - Chocolate Protein Pancakes

Serves: 4

Shopping & Ingredients List:

2 whole Eggs

2 Egg Whites

1 tbsp of Almond Butter

50g Almond Flour

10g 85% Dark Chocolate

1 tbsp Coconut Oil

2 scoop Chocolate Protein Powder

4 tbsp Honey

Method

1. Mix eggs, almond flour, whey & almond butter together in a bowl.

2. In large non-stick frying pan melt coconut oil. When oil is hot pour in pancake mix. Cook for 2 mins.

3. Finish cooking under a heated grill for 2-3 mins.

4. Grate dark chocolate (85%) over the pancake. Cut into 4 pieces. Serve drizzled with honey.

Macro info per serving

Protein
22.2g

Carbs
23.7g

Fat
15g

Energy
319Kcal

Chorizo Eggs

400 Calorie Breakfasts - Chorizo Eggs

Serves: 4

Shopping & Ingredients List:

150g Chorizo Sausage, diced

8 Eggs

2 Garlic Cloves, minced

small bunch of fresh Coriander, chopped

2 Red Chillies, finely chopped

1 Avocado, mashed

1 tbsp Coconut Oil

1 tbsp Smoked Paprika

Method

1. In a non-stick frying pan, over a medium heat, melt the coconut oil & add the onion. Fry until translucent & soft. Add chorizo & fry until it has browned & onion has caramelised.

2. In a large bowl whisk the eggs.  Mix in the chillies, coriander, garlic & smoked paprika.  Pour eggs into pan and then add the mashed avocado. Cook & mix, so looks like scrambled eggs. Serve immediately.

Macro info per serving

Protein
20.7g

Carbs
1.2g

Fat
30.2g

Energy
359Kcal

Carrot Pancakes

300 Calorie Breakfasts - Carrot Pancakes

Serves: 4

Shopping & Ingredients List:

150g Coconut Flour

2 medium size Carrots, grated

½ Onion, grated

2 Eggs

2 tbsp Almond Butter

1 tspx4 Coconut Oil

3 tsp Baking Powder

1 tsp Himalayan Rock Salt

Method

1. In a large bowl sift together the flour, baking powder & salt.

2. Make a well in the centre of the dry ingredients & add the eggs, grated carrots & onions. Combine.

3. Melt 1 tsp coconut oil in a large non-stick frying pan. When hot, ladle in some batter. When it appears to harden at around 3 minutes, flip & cook the other side.

4. Allow a little almond butter to melt over the cooked pancake before serving. 

Macro info per serving

Protein
12.2g

Carbs
15.2g

Fat
19.5g

Energy
285.1Kcal

Rise and Shine Granola

400 Calorie Breakfasts - Rise & Shine Granola

Serves: 20

Shopping & Ingredients List:

1 tbsp Coconut Oil

100ml runny Honey

50ml Maple Syrup

500g gluten-free Porridge Oats

50g flaked Almonds

100g Pine Nuts

6 tbsp Sesame Seeds

100g Sultanas

100g dried Cranberries

100g dried Pineapple

50g Dates

50g dried Apricots

50g dried Coconut

Method

1. Preheat oven to 160c (140 fan), 325f, Gas Mark 3.

2. In a saucepan heat the oil, honey & maple syrup. Stir.

3. In a large bowl mix together the oats, almonds, pine nuts & sesame seeds. Pour over the syrup mix & stir to coat well. Tip into a large baking tray & bake for 15 mins until crisp & golden.

4. After 15 mins, remove tray from oven & leave to cool. Break up any large lumps. Mix together with all the dried fruits & coconut pieces. Store in airtight containers.

5. Serve with 2 large dessertspoons of 0% Total Greek yogurt & 50g of blueberries.

Macro info per serving

Protein
13g

Carbs
52g

Fat
10.8g

Energy
357.2Kcal

Mushroom Muffin

400 Calorie Breakfasts - Mushroom Muffin

Serves: 1

Shopping & Ingredients List:

1 Portabella Mushroom, stalk removed

1 Tomato, sliced

3 slices of Ham

2 large Eggs

1 tbsp Sour Cream

1 tsp Smoked Paprika

1 tbsp fresh Parsley, chopped

Method

1. Put mushroom under a hot grill for about ten minutes. After 5 minutes lay tomato slices on top.

2. While the mushroom & tomato are cooking, bring a medium size pan of water to the boil. Add 1tsp of white wine vinegar. Crack egg into a mug, then tip into boiling water. Do the same for the next eggs. Poaching takes 3 mins. Remove eggs with slotted spoon & set to one side.

3. In a small bowl or ramekin, combine the sour cream with the smoked paprika.

4. Top mushroom with slice of ham, followed by the egg, then the cream & sprinkle parsley over the top. Serve immediately.

Macro info per serving

Protein
29g

Carbs
15g

Fat
18g

Energy
338Kcal

Perfect Scrambled Eggs

400 Calorie Breakfasts - Perfect Scrambled Eggs

Serves: 1

Shopping & Ingredients List:

2 large whole Eggs

2 large Egg Whites

2 tbp Single Cream

10g Butter

Salt & Pepper to own taste.

¼ tbsp Olive Oil

50g Rocket Salad

Method

1. In a large bowl whisk together the whole eggs & egg whites. Whisk in cream & pinch of salt and pepper.

2. Heat a non-stick frying pan for 1 min. Add butter & let it melt but not brown. Pour in egg mixture & let it sit for 20 seconds before stirring.

3. Use a wooden spoon to lift & stir the egg. Repeat until softly set. Remove from heat & let it continue to cook for a few seconds before serving with some rocket on the side. Drizzle olive oil over the rocket.

Macro info per serving

Protein
20g

Carbs
4g

Fat
28g

Energy
348Kcal

Hash Browns and Salmon

400 Calorie Breakfasts - Hash Browns & Salmon

Serves: 2

Shopping & Ingredients List:

1 medium Sweet Potato, grated

4 Egg Whites, beaten

1 tbsp Horseradish Sauce

10g Butter

1 tbsp Olive Oil

200g Smoked Salmon

2 tbsp light Soured Cream

1 tbsp fresh Chives, chopped

Method

1. Place grated sweet potato on a clean tea towel. Wrap up the edges & squeeze excess water out from the potato.

2. In a bowl mix the sweet potato with horseradish & egg whites.

3. Heat oil & butter in a large non-stick frying pan. Spoon in the sweet potato. Fry until crispy. Flip the potato mixture over & continue to fry. Should take 3 mins per side.

4. Serve hash browns with slice of salmon over & a dollop of soured cream. Sprinkle chives over the top.

Macro info per serving

Protein
32g

Carbs
14g

Fat
21g

Energy
373Kcal

Ham Omelette

400 Calorie Breakfasts - Ham Omelette

Serves: 1

Shopping & Ingredients List:

1 large whole Egg

4 large Egg Whites

½ Red Pepper, chopped

½ mild Onion, finely diced

10g grated Parmesan

50g cooked Ham, cubed

1 tsp English Mustard

½ tbsp Olive Oil

Method

1. In a large bowl whisk together the whole egg & egg whites with English mustard.

2. In a large non-stick frying pan, cook peppers in olive oil until softening, about 3 mins. Add onions and continue to cook until onions are translucent, another 3 mins.

3. Pour in eggs and cook over a medium heat until nearly set. Sprinkle over the chopped ham & grated parmesan.

4. Finish omelette under a hot grill. Serve immediately.

Macro info per serving

Protein
34g

Carbs
14g

Fat
18g

Energy
354Kcal

Banana Breakfast Pancakes

300 Calorie Breakfasts - Banana Breakfast Pancakes

Serves: 2

Shopping & Ingredients List:

50g Porridge Oats*

1 scoop Vanilla Whey

1 Egg

4 Egg Whites

½ Banana, sliced

handful of Strawberries, sliced

1 tbsp Coconut Oil

2 tbsp Stevia

*use gluten-free if required

Method

1. In a bowl thoroughly mix porridge oats, whey, egg, egg whites & stevia.

2. In large non-stick frying pan, heat the oil until smoking. Reduce the heat. Ladle in 2 pancake spoonfuls.

3. While underside cooks, press in fruit pieces.

4. After 2-3 minutes cooking. Flip over pancakes & cook for a further 2 minutes.

5. Serve with any remaining fresh fruit.

Macro info per serving

Protein
20g

Carbs
26g

Fat
10.5g

Energy
278Kcal

Eggy Scrambled Breakfast

400 Calorie Breakfasts - Eggy Scrambled Breakfast

Serves: 1

Shopping & Ingredients List:

½  tbsp Olive Oil

½ Small Onion, peeled & diced

¼ Red Pepper, seeded & diced

1 Medium Tomato, diced

25g Ham, diced

1 large whole Egg

4 large Egg Whites

1 tbsp chopped fresh Herbs (own choice)

Method

1. Heat the olive oil in a non-stick frying pan over a medium heat. Add the onion & peppers and cook until soft.

2. Add tomato & ham. Stir well. Cook for 1 min.

3. In a bowl whisk together egg & egg whites. Pour into the frying pan. Stir constantly until eggs are softly scrambled.

4. Serve immediately with fresh herbs as garnish.

Macro info per serving

Protein
27g

Carbs
21g

Fat
14g

Energy
318Kcal

Crepes

200 Calorie Breakfasts - Crepes

Serves: 4

Shopping & Ingredients List:

3 Eggs

125g Plain White Flour

300ml Whole Milk

1 tbsp Coconut Oil

sprinkle of Stevia per crepe

Method

1. Place eggs in blender first, next flour and lastly milk. Blend for 2 mins on high. Rest for 30mins.

2. Melt a little of the oil in a non-stick frying pan. Swirl to cover base. When hot, spoon just enough batter to cover base of pan. Cook on high & when bubbles form on top and underneath is golden, toss the crepe & cook for 1 more min.

3. Set aside covered by clean tea towel until you have cooked 12 crepes.

4. Serve lightly sprinkled with stevia (if desired)

Macro info per serving

Protein
9.7g

Carbs
25.5g

Fat
11.5g

Energy
244Kcal

Smoked Haddock & Eggs

200 Calorie Breakfasts - Smoked Haddock & Eggs

Serves: 4

Shopping & Ingredients List:

4x125g Smoked Haddock fillets

4 large Eggs

125g raw Baby Spinach or steam normal spinach

600ml Fish Stock

Method

1. Place haddock in saucepan with water/fish stock. Bring to the boil, reduce to simmer & gently poach for 4-5 mins. Remove with slotted spoon to plate & cover with foil to keep warm.

2. In the same saucepan, bring back to the boil, crack in eggs & poach for 3 mins (soft set).

3. Serve immediately on bed of spinach with haddock topped by egg.

Macro info per serving

Protein
44.2g

Carbs
2.2g

Fat
8.2g

Energy
259.4Kcal

Sweet Potato Pancakes

300 Calorie Breakfasts - Sweet Potato Pancakes

Serves: 4

Shopping & Ingredients List:

500g Sweet Potatoes

4 tbsp Almond Milk

3 large Whole Eggs

4 large Egg Whites

4 tbsp Coconut Cream

2 tbsp Coconut Oil

2 scoops Plain Protein Powder

1 tsp Cinnamon

1 tsp Smoked Paprika

Salt & Pepper to own taste

Method

1. Boil the potatoes in their own skin until tender. When cool enough remove skins and mash potatoes.

2. Warm the almond milk & beat it into the mashed potato. Allow to cool. Then beat in protein powder, eggs, egg whites, cream &seasoning until smooth & like a thick batter.

3. Melt the oil into a large non-stick frying pan. When hot, drop tablespoons of batter into the oil. Cook for 2 mins each side. Keep pancakes warm in oven while finishing cooking all of them. Serve immediately.

Macro info per serving

Protein
20.7g

Carbs
29g

Fat
17.7g

Energy
358.1Kcal

Danish Pancake

300 Calorie Breakfasts - Danish Pancake

Serves: 8

Shopping & Ingredients List:

3 tbsp Coconut Oil

12 Eggs

100g Almond Flour

100g Desiccated Coconut, unsweetened

1 tsp Cinnamon

100g Apples, diced

50g Raisins

Method

1. Preheat oven to 170c (150c fan), 325f, Gas Mark 3. Place coconut oil in large flan dish & pop into oven for 4 mins.

2. In a bowl mix together all the ingredients, stirring in apples last. Add to flan dish & bake for 15-20mins. Serve immediately.

Macro info per serving

Protein
12.8g

Carbs
10.3g

Fat
26.1g

Energy
327.3Kcal

Avocado & Salmon

500 Calorie Breakfasts - Avocado & Salmon

Serves: 2

Shopping & Ingredients List:

2 Ripe Avocado

200g can Salmon, drained & flaked

3 tbsp Quark

1 small Onion, finely diced

1 tsp Smoked Paprika

3 tbsp Lemon Juice

Method

1. Stone the avocados. Carefully remove the flesh, dice & toss in lemon juice.

2. In a bowl mix together the quark, onion, salmon & paprika. Add the avocado & mix again. Serve either in the avocado skins or in a small bowl. 

Macro info per serving

Protein
25g

Carbs
19.5g

Fat
29.5g

Energy
444Kcal

Stuffed Eggs

200 Calorie Breakfasts - Stuffed Eggs

Serves: 1

Shopping & Ingredients List:

3 large Eggs, hard boiled

1 tbsp Greek Yogurt

pinch Dry Mustard

1 tbsp grated Parmesan

Method

1. Halve the eggs & remove the yolks. Set aside.

2. In a small bowl mix together the yogurt, mustard & parmesan. Mash in the egg yolks.

3. Fill the egg whites with the yolk mix & serve.

Macro info per serving

Protein
22g

Carbs
4g

Fat
20g

Energy
284Kcal