Liver and Bacon

400 Calorie Breakfast Recipes - Liver & Bacon

Serves: 4

Shopping & Ingredients List:

4 large Tomatoes, scored

1 Red Onion, sliced

2 tbsp Olive Oil

1 crushed Garlic Clove

8 smoky Bacon Rashers

4 x125g slices of Calves Liver

Method

1. Preheat oven to 220c (200c fan), 425f, gas mark 7.

2. In a baking dish, mix 1 tbsp oil with garlic. Brush tomatoes with the mix. Place them in the dish & put into the oven to bake for 20-30 mins until soft.

3. In a large frying pan, heat remaining oil. Cook bacon for 2 mins each side until crispy. Set bacon aside. Keep warm by covering with foil or clean tea towel.

4. Next add onions & liver. Cook for 2-4 mins, turn liver & cook for a further 2-4 mins. Four mins for pink, eight mins for well done.

5. Serve immediately with 2 rashers of bacon & one roast tomato per person.

Macro info per serving

Protein
45.2g

Carbs
15.7g

Fat
16.2g

Energy
389.4Kcal

Spanish Eggs

400 Calorie Breakfast Recipes - Spanish Eggs

Serves: 2

Shopping & Ingredients List:

300g Butternut Squash, flesh diced

6 Eggs

2 Garlic Cloves, minced

1 tsp Chilli Flakes

2 Red Chillies, finely chopped

½ Onion, diced

1 tbsp Coconut Oil

Salt & Pepper to own taste.

Method

1. In a non-stick frying pan, over a medium heat, melt the coconut oil & add the onion. Fry until translucent & soft.

2. In a saucepan of hot slightly salty water add the butternut squash & bring to the boil. Then lower the heat & simmer for 5-10 mins until soft. Drain. Allow to cool.

3. In a large bowl whisk the eggs.  Mix in the chillies, chilli flakes & garlic. Add a little pepper. Pour eggs into pan. Add the butternut squash. Cook & mix, so looks like scrambled eggs.

Macro info per serving

Protein
22g

Carbs
25.5g

Fat
22g

Energy
388Kcal

Marinated Kipper

500 Calorie Breakfast Recipes - Marinated Kipper

Serves: 1

Shopping & Ingredients List:

120g Kipper fillets

1 Lemon Wedge, to serve

Marinade

1 tsp Lemon Juice

1 tsp Honey

30ml Olive Oil

Method

1. Lay fillets in a shallow dish. Whisk together the marinade ingredients & pour over the kippers.

2. Cover & place on lowest fridge shelf. Leave overnight.

3. Serve cold for breakfast with freshly cooked spinach.

Macro info per serving

Protein
18g

Carbs
7g

Fat
38g

Energy
442Kcal

Scrambled Prawns

300 Calorie Breakfast Recipes - Scrambled Prawns

Serves: 2

Shopping & Ingredients List:

2 Tomatoes

1 Green Peppers, deseeded & chopped

4 Garlic Cloves, crushed

1 tbsp Olive Oil

1 tbsp Tomato Puree

250g King Prawns, shelled

4 whole Eggs

2-3 tbsp Water

Salt & Pepper to own taste

Method

1. Skin the tomatoes by scoring the skin & placing in boiling water & then peel them. Cut the tomatoes into pieces & set aside.

2. Heat oil in large pan & fry the tomatoes & peppers until softening. Next add garlic, tomato puree and 2-3tbsp of water. Season with salt & pepper & blend well.

3. Add shelled prawns & cook for 5 mins over a medium heat.

4. Break eggs into pan, stir & let thicken like scrambled eggs. Serve immediately.

Macro info per serving

Protein
14.5g

Carbs
12.5g

Fat
21.5g

Energy
301.5Kcal

Artichoke and Parmesan Omelette

200 Calorie Breakfast Recipes - Artichoke & Parmesan Omelette

Serves: 4

Shopping & Ingredients List:

7 large Eggs

½ jar of Artichoke Hearts, drained & chopped

1 tsp English Mustard

25g Vegetarian Parmesan, grated

2 tsp Dried Oregano

2 tsp Olive Oil

Salt & Pepper to season 

Method

1. Separate 5 eggs. In a bowl beat together 5 yolks with 2 whole eggs.

2. In a different bowl whisk 5 egg whites until stiff & fold into egg yolk mix.

3. Fold in the artichoke, oregano & mustard. Season to own taste.

4. Heat a grill to high.

5. Meanwhile heat a large non-stick frying pan over high heat. Add the oil, when it's hot pour in the omelette mix. Lower the heat to very low & cook for 5 minutes.

6. Scatter the parmesan over the top of the omelette & finish cooking under the grill, about 3 minutes.

7. Cut into wedges & serve immediately.

Macro info per serving

Protein
12.2g

Carbs
5.7g

Fat
14.5g

Energy
202Kcal

Vanilla Pancake Brunch

400 Calorie Breakfast Recipes - Vanilla Pancake Brunch

Serves: 2

Shopping & Ingredients List:

50g Porridge Oats*

1 scoop Vanilla Whey

1 tsp Vanilla Extract

1 whole Egg

2 tbsp Quark

4 Egg Whites

15g Blueberries

15g Raspberries

1 tbsp Coconut Oil

2 tbsp Stevia

1 tbsp Clear Honey

*use gluten-free if required

Method

1. In a bowl thoroughly mix the porridge oats, whey, vanilla extract, egg, egg whites, quark & stevia.

2. In large non-stick frying pan heat the coconut oil until smoking. Reduce the heat. Ladle in 2 spoonfuls of thick batter.

3. While the underside cooks, press blueberries into the upperside of the pancakes.

4. After 2-3 minutes of cooking, flip over the pancakes & cook for a further 2 minutes.

5. Serve, drizzled with honey & alongside any remaining fresh fruit.

Macro info per serving

Protein
26g

Carbs
42.5g

Fat
12g

Energy
391Kcal

Start With An Egg

400 Calorie Breakfast Recipes - Start With An Egg

Serves: 2

Shopping & Ingredients List:

400g Cooked Potato, diced

1 Green Pepper, chopped

1 Onion, small slices

2 Eggs

1 tbsp Olive Oil

Method

1. Heat the oil in a large non-stick frying pan. Add the onions & peppers. Fry for 2 minutes before adding the diced potato. Cook on high for 8-10 minutes until the potato is browning & the onions & peppers are soft.

2. Preheat the grill on high.

3. Make two wells in the vegetables & crack an egg into each. Cook for 2-3 minutes before finishing the egg under the grill for 2 minutes, or until the yolk is setting but still runny.

Macro info per serving

Protein
11.5g

Carbs
50g

Fat
12.5g

Energy
359Kcal

Brunch for One

200 Calorie Breakfast Recipes - Brunch for One

Serves: 1

Shopping & Ingredients List:

5g Butter, plus a 2g extra

100g Chestnut Mushrooms, thickly sliced

2 large Eggs

2 large Egg Whites

10g Mature Vegetarian Cheddar, grated

handful of Parsley

Salt & Pepper to season

Method

1. Preheat the grill to high.

2. Melt the butter in a medium, non-stick frying pan over a medium heat. Add the chestnut mushroom. Cook for 3-4 minutes, stirring constantly, until just softened. Tip into a bowl & set aside.

3. In a large bowl, lightly beat the eggs & egg whites with 1 tablespoon water. Stir in the Cheddar, parsley & mushrooms. Season & mix together.

4. Melt the extra butter in the frying pan over a medium-low heat. Add the egg mixture, stir briefly, then cook for 6-8 minutes, or until golden underneath & nearly set. 

5. Pop under the hot grill for 3-4 minutes, until just set & turning golden on top. Slide onto a board, cut in half & serve with a dressed green salad.

Macro info per serving

Protein
23g

Carbs
1g

Fat
19g

Energy
267Kcal

All Day Breakfast

300 Calorie Breakfast Recipes - All Day Breakfast

Serves: 4

Shopping & Ingredients List:

4 rashers Lean Back Bacon

4 medium Tomatoes, halved

4 large Eggs

420g can Reduced Sugar Baked Beans

300g Mushrooms, sliced

150ml Vegetable Stock*

2 tsp Olive Oil 

*use gluten-free if required

Method

1. Preheat the grill.

2. Put the mushrooms & stock in a small saucepan & bring to the boil, reduce the heat & simmer for 5-6 minutes, stirring occasionally. Put the beans into another saucepan & gently heat.

3. Arrange the bacon rashers on the grill rack with the tomatoes. Cook for 4-5 minutes, turning the rashers once.

4. Meanwhile heat the oil in a non-stick frying pan, carefully break in the eggs & cook them over a medium heat for 2-3 minutes to set them.

5. While plating up the bacon, tomatoes, beans & mushrooms, briefly place the egg pan under the grill to set the top of the eggs before serving.

Macro info per serving

Protein
19.5g

Carbs
23.7g

Fat
9.7g

Energy
261Kcal

Very Berry Porridge

300 Calorie Breakfast Recipes - Very Berry Porridge

Serves: 1

Shopping & Ingredients List:

50g Rolled Oats*

4-5 Almonds, halved

1 tbsp Unsweetened Desiccated Coconut

100ml Skimmed Milk

50g Blueberries

50g Cranberries or Raspberries

*use gluten-free if required

Method

1. Add the oats & 250ml of water to a saucepan. Bring to the boil, then turn down the heat & stir regularly for 4–5 minutes.

2. Stir in ¾ of the fruit & add the milk. 

3. Bring the heat back up, mix well & put into a bowl. Sprinkle over the coconut, the remaining berries & the almonds, & then serve.

Macro info per serving

Protein
13g

Carbs
54g

Fat
10g

Energy
358Kcal

Solo French Style Omelette

200 Calorie Breakfast Recipes - Solo French Style Omelette

Serves: 1

Shopping & Ingredients List:

2 large Eggs, beaten

1 tbsp Fresh Dill, Parsley & Coriander, chopped

15g Baby Spinach Leaves

1 tsp Olive Oil

Salt & Pepper to season

Method

1. Whisk the eggs & the fresh herbs together. Season with salt & pepper to own taste.

2. Heat a small non-stick frying pan on a medium-high heat & brush with olive oil. 

3. Pour in egg mix & swirl gently with a wooden spoon so not to scratch the non-stick surface.

4. Cook for 1-2 minutes until the egg is set & serve immediately alongside the baby spinach.

Macro info per serving

Protein
13g

Carbs
2g

Fat
15g

Energy
195Kcal

Oatie Banana Breakfast Pancakes

500 Calorie Breakfast Recipes - Oatie Banana Breakfast Pancakes

Breakfast

Serves: 2

Shopping & Ingredients List:

2 Bananas, mashed

2 Eggs, beaten

45g Rolled Oats*

1 tsp Cinnamon

1 tsp Vanilla Extract

Optional to serve

1 tbsp Golden Syrup

*use gluten free if required

Method

1. Blend the oats in a food processor to make a fine oat flour.

2. Mix all the pancake ingredients together in a bowl.

3. Use a good non-stick frying pan, heat over a medium heat & add a ice-cream scoop of pancake batter at a time. Dry fry for 1-2 minutes on each side before serving immediately topped with golden syrup if desired.

Macro info per serving

Protein
10g

Carbs
48g

Fat
7g

Energy
447Kcal

Egg Burritos

400 Calorie Breakfast Recipes - Egg Burritos

Serves: 4

Shopping & Ingredients List:

2 tbsp Olive Oil

2 medium Red Peppers, chopped

3 tbsp Chilli Sauce

½ Lime, juice only

½ tsp Smoked Paprika

4 Whole Eggs, beaten

4 Egg Whites, beaten

100ml Semi Skimmed Milk

4 Reduced Fat Flour Tortillas

100g Reduced Fat Cheddar, grated

Salt & Pepper to own taste

1 tbsp Fresh Coriander, chopped

Method

1. Heat 1 tbsp of the olive oil in a large non-stick frying pan & cook the red peppers for 10-15 minutes until very soft. Add the paprika season to own taste with salt & pepper & cook for a further 2 minutes.

2. Mix together the chilli sauce, coriander & lime juice & set aside. Preheat a grill on medium.

3. Whisk the whole eggs, egg whites & milk in a bowl & season with salt & pepper to own taste. Heat the remaining oil in the pan & cook the eggs over a high heat, along with the peppers, stirring to scramble & mix together. Remove from the heat.

4. Heat the tortillas under the grill then spoon the egg mixture into the centre of each of the tortillas. Top with grated cheese & a drizzle of the chilli sauce mix. Fold the burritos & serve immediately.

Macro info per serving

Protein
22.7g

Carbs
40g

Fat
21.2g

Energy
442Kcal

Rustic Brunch

400 Calories Breakfast Recipes - Rustic Brunch

Serves: 1

Shopping & Ingredients List:

100g Mixed Mushrooms

30g Butter, softened

1 Garlic Clove, crushed

1 Egg, beaten

1 thin slice Farmhouse Bread*

Salt & Pepper to season

1 handful Salad Vegetables

*use gluten free if required

Method

1. Chop any large mushrooms. Mix 15g Butter with the crushed garlic. Add the garlic butter & mushrooms to a large non-stick frying pan. Season & stir-fry for 3-4 minutes over a medium-high heat.

2. Meanwhile in a small non-stick frying pan, melt 10g of butter. Add the beaten egg, season & scramble the egg as it cooks.

3. Toast the bread & spread with the remaining butter before topping with the garlic mushrooms & scrambled egg. Add some fresh salad vegetables & serve immediately.

Macro info per serving

Protein
12g

Carbs
22g

Fat
31g

Energy
415Kcal

Cancun Frittata

300 Calorie Breakfast Recipes - Cancun Frittata

Serves: 4

Shopping & Ingredients List:

2 Red Chillies, sliced

300g Russet Potatoes, thickly sliced

2 tbsp Olive Oil

1 medium Onion, finely chopped

1 tbsp Chilli Puree

3 Garlic Cloves, minced

small handful of Fresh Basil Leaves

6 large Eggs, beaten

4-6 Baby Tomatoes, halved

50g Half Fat Creme Fraiche

1 tsp Salt

pinch of Black Pepper

50g Jalapeno Cheese or similar, grated*

*use vegetarian cheese if required

Method

1. In a large non-stick frying pan, heat the olive oil & add the potatoes, onion & garlic. Cook over medium heat, stir frequently until the vegetables are golden. Add the tomatoes, 1 of the chillies & the chilli puree.

2. In a bowl beat the eggs with the creme fraiche, salt & pepper. Add to the frying pan. Cook over a medium heat, shaking the pan & lifting the sides of the frittata so the uncooked egg rolls into the base.

3. Heat the grill on high. Once the base is set, sprinkle the cheese over the frittata & place under the grill for 2-4 minutes until the cheese has melted & the egg has set.

4. Sprinkle with the remaining chilli slices & the basil. One serving is a quarter of the frittata.

Macro info per serving

Protein
14.5g

Carbs
21.2g

Fat
20.7g

Energy
329Kcal

Maple Glazed Granola

400 Calorie Breakfast Recipes - Maple Glazed Granola

Maple Glazed Granola

Serves: 1

Shopping & Ingredients List:

Granola (makes 6 servings)

2 tbsp Coconut Oil

2 tbsp Maple Syrup

40g Flaked Almonds

2 tbsp Pine Nuts

25g Sunflower Seeds

25g Porridge Oats*

*use gluten free if required

To serve (per person)

375ml Soya Yogurt*

30g Rasberries

30g Blueberries

*non-vegans use natural low fat yogurt if preferred

Method

1. Preheat the oven to 180c (160 fan), 350f, gas mark 4. Line a baking tray with greaseproof paper.

2. Heat the coconut oil in a non-stick frying pan, add the maple syrup, nuts, seeds & oats. Stir together. Spread over the baking sheet & bake for 5-8 minutes, stirring once or twice until the granola is evenly toasted.

3. Allow the granola to cool & put into a glass lidded storage jar. Will store for 10 days. Makes 6 portions.

4. Serve 1 portion with berries & yogurt.

Macro info per serving

Protein
20.3g

Carbs
59g

Fat
22.1g

Energy
419Kcal

Aztec Baked Eggs

300 Calorie Breakfast Recipes - Aztec Baked Eggs

Serves: 2

Shopping & Ingredients List:

2 large Eggs

2 tbsp Fresh Coriander, chopped

400g can Chopped Tomatoes

1 tbsp Olive Oil

1 Onion, finely chopped

1 Red Pepper, chopped

1 Yellow Pepper, chopped

1 Chilli, finely diced

2 Garlic Cloves, crushed

½ tsp Chilli Powder

Method

1. Preheat the oven 220c (200 fan), 475f, gas mark 7.

2. Heat the olive oil in a large non-stick frying pan over a medium heat. Add the onion, peppers & chilli. Cook until softened, 5-8 minutes.

3. Add the garlic & chilli powder & cook for a further minute. Stir in the chopped tomatoes & simmer gently for 8-10 minutes, then add 1 tbsp of the chopped coriander.

4. Divide between 2 ovenproof small dishes & break an egg into each. Bake for 8-10 minutes. Serve scattered with the remaining coriander.

Macro info per serving

Protein
10g

Carbs
18g

Fat
22g

Energy
310Kcal

Light 'n' Low Pancakes

200 Calorie Breakfast Recipes - Light 'n' Low Pancakes

Serves: 4

Shopping & Ingredients List:

125g Plain Flour*

1 large Egg

300ml Skimmed Milk

1 tsp Vegetable Oil

+ up to 1 tsp Vegetable Oil for greasing

*use gluten free if required

Topping

100g Mixed Fresh Berries

125g Low-Fat Creme Fraiche

Method

1. Sift the flour into a bowl.

2. In a separate bowl, beat together the egg & oil, then slowly add to the flour. Stir the mixture until a smooth batter forms. Leave to stand for 20 minutes, then stir again. 

3. Brush a little oil, ¼ tsp per pancake, over the base of a non-stick frying pan. When the oil is hot, add 2 tbsp of the batter & shake the pan to help the batter spread over the whole base of the frying pan. Cook for 2 minutes until the underside is lightly browned, then flip the pancake & cook for a further minute or 2. 

4. Keep the pancakes warm in the oven as you cook the others. The batter makes 8 pancakes, 2 per person served with a dollop of creme fraiche & a handful of berries.

Macro info per serving

Protein
8.5g

Carbs
32g

Fat
5.7g

Energy
214Kcal

Citrus Pancakes

200 Calorie Breakfast Recipes - Citrus Pancakes

Serves: 4

Shopping & Ingredients List:

250g Light Ricotta

200g 0% Greek Yogurt

1 tbsp Grated Orange Rind

2 tbsp Orange Juice

2 tsp Stevia

40g Rye Flour

40g Spelt Flour

40g Plain Flour

1 tsp Salt

2 small Eggs

1 tbsp Groundnut Oil

150ml Skimmed Milk

5 pumps of natural oil based Cooking Spray

1 Orange, segmented

2 tsp Icing Sugar for dusting

Method

1. In a bowl combine the ricotta, yogurt, orange rind, orange juice & stevia. Set aside in the fridge until ready to serve.

2. In a mixing bowl, stir together all the flours & salt. Whisk in the eggs, groundnut oil, milk & 100ml of water. Whisk until smooth.

3. Heat a small non-stick frying pan over a medium-high heat. Coat with cooking spray.

4. When the pan is hot, ladle in a quarter of the batter & swirl the batter around the pan. Cook for 1 minute or until the underside is golden. Flip the pancake over with a spatula. Cook for a further minute. Transfer to a plate & keep warm until all the pancakes have been cooked.

5. Place the pancakes on large plates, fill with the ricotta mixture, add some orange segments, fold over. Sprinkle over icing sugar & serve immediately.

Macro info per serving

Protein
19.7g

Carbs
35.8g

Fat
10.7g

Energy
265Kcal

Turkey Sausage Patties

200 Calorie Breakfast Recipes - Turkey Sausage Patties

Serves: 4

Shopping & Ingredients List:

400g Turkey Mince*

1 tsp Dried Sage

pinch of Allspice

3 Garlic Cloves, crushed

1 small Egg, beaten

2 tsp Olive Oil

4 tbsp Porridge Oats*

Salt & Pepper to own taste

*Halal & Kosher if meat appropriately sourced

*Use gluten-free if required

To Serve With

400g Chestnut Mushrooms, diced

4 medium Tomatoes, in wedges

1 tsp Olive Oil *use gluten free if required.

Method

1. In a bowl combine the turkey with all the seasonings, garlic, porridge oats & egg.

2. Shape the mixture into 8 small patties (burgers) & heat 2 tsp of the olive oil in a non-stick frying pan over a medium heat. Add the patties & fry for about 4 minutes on each side until cooked through. Transfer to a plate & keep warm.

3. Add the mushrooms to the pan & cook for 1 minute before adding the remaining oil & the tomatoes. Cook without stirring for a further 2 minutes. Serve immediately with the patties.

Macro info per serving

Protein
26g

Carbs
13.8g

Fat
9.4g

Energy
244Kcal