BREAKFAST OPTIONS

Click the photo of the recipe to view.

Egg & Bacon Scramble

(350 calories)

Steak & Eggs

(366 calories)

Microwave Egg Cups

(268 calories)

Cottage Cheese Omelette

(264 calories)

Tofu Scramble

(295 calories)

Salmon & Veg Scramble

(201 calories)

Egg White Omelette

(219 calories)

Salmon Cucumber Yoghurt

(264 calories)

Feta & Broccoli Frittata

(357 calories)

Devilled Eggs

(165 calories)

Cabbage Hash Browns

(315 calories)

Baked Avo

(348 calories)

Avo Stuffed Eggs

(378 calories)

Turkish Eggs

(425 calories)

Peanut Butter Oats

(373 calories)

B&E Wrap

(399 calories)

Egg & Avo Ricecakes

(349 calories)

Potato & Pineapple Hash

(423 calories)

Avo & Cottage Cheese Toast

(425 calories)

Salmon Ricecake

(360 calories)

Avo & Egg Toast

(332 calories)

Banana Smoothie Bowl

(278 calories)

Stuffed Mushrooms

(313 calories)

Egg & Spinach Muffin

(322 calories)

Chickpea & Avo Smash Sandwich

(429 calories)

Egg & Veggie Wrap

(319 calories)

Breakfast Pizza

(330 calories)

Nutella Crepes

(262 calories)

PB & Banana Smoothie

(303 calories)

Strawberry Cheesecake Oats

(357 calories)

Protein Smoothie Bowl

(3339 calories)

Quinoa Breakfast Bowl

(275 calories)

Chia Pudding

(207 calories)

Yoghurt & Berries

(231 calories)

Yoghurt & Blackberries

(137 calories)

Yoghurt & Strawberries

(137 calories)

Yoghurt & Banana

(166 calories)

Greek Yoghurt Parfait

(309 calories)

Egg and Bacon Breaky Burger

(370 calories)

Banana Choc Pancakes

(461 calories)

RECIPES

Egg & Bacon Scramble

Calories: 350

Protein: 29g

Carbs: 1g

Fats: 25g

Ingredients

  • 4 Eggs

  • 15g Bacon Strips

Method

  1. Scramble Eggs.

  2. Cook bacon strips.

  3. Season with salt and pepper - optional.

Steak & Eggs

Calories: 366

Protein: 45g

Carbs: 5g

Fats: 20g

Ingredients

  • 150g Rump Steak

  • 2 Eggs

  • 1tsp Ghee

Method

  1. Melt ghee in frying pan and cook steak to preference.

  2. Cook eggs however you like e.g srambled, poached, boiled, fried.

  3. Serve together immediately.

Microwave Egg Cups

Calories: 268

Protein: 23g

Carbs: 2g

Fats: 21g

Ingredients

  • 2 Eggs

  • 15g Baby Spinach(chopped)

  • 25g Light Tasty Cheese

  • 15ml Light Thickened Cream

  • 1sec Spray Extra Virgin Olive Oil

  • Pinch Salt and Pepper

  • 1/4tsp Italian Herb Mix

Method

  1. Coat microwave safe bowl or ramekin with oil spray.

  2. Add chopped spinach and microwave for 30secs until wilted.

  3. Crack eggs on top and drizzle with cream. Sprinkle with cheese. Add salt, pepper and herb seasoning.

  4. Microwave until set for about 2 mins and serve.

Cottage Cheese Omelette

Calories: 264

Protein: 16g

Carbs: 18g

Fats: 27g

Ingredients

  • 1sec Spray Extra Virgin Olive Oil

  • 100g Cottage Cheese

  • 2 Eggs

  • '1slice Gluten Free Tip Top Bread

  • Pinch Salt & Pepper

  • 50g Tomatoes (chopped)

Method

  1. Whisk eggs and cottage cheese together and stir in tomatoes.

  2. Heat non-stick pan over medium heat and spray with oil.

  3. Pour in eggs and once set fold in half and cook to desired texture.

Tofu Scramble

Calories: 295

Protein: 19g

Carbs: 5g

Fats: 22g

Ingredients

  • 200g Tofu

  • 30g Spinach

  • 40g Red Capsicum

  • 1tbsp Olive Oil

  • 1/2tsp Tumeric

Method

  1. Heat olive oil over medium heat in a pan.

  2. Crumble tofu, and add turmeric (and salt and pepper if desired).

  3. Add spinach and capsicum and cook until veggies are to liking.

Salmon & Veg Scramble

Calories: 201

Protein: 26g

Carbs: 5g

Fats: 8g

Ingredients

  • 120g Egg Whites

  • 60g Smoked Salmon (diced)

  • 1cup Spinach

  • 75g Cherry Tomatoes (halved)

  • 20g Red Onion (diced)

  • tsp Extra Virgin Olive Oil

Method

  1. Heat oil in a pan over medium heat. Add red onion and cook for 2-3mins until softens.

  2. Add tomatoes and cook for another 2 mins.

  3. Add spinach and cook until wilted, about 1-2mins.

  4. Add salmon and cook for 1-2mins until warmed through.

  5. Season with salt and pepper and garnish with fresh dill (optional)

Egg White Omelette

Calories: 219

Protein: 24g

Carbs: 6g

Fats: 12g

Ingredients

  • 150g Egg Whites

  • 20g Spinach (chopped)

  • 80g Mushrooms

  • 30g Feta (crumbled)

  • 1tsp Extra Virgin Olive Oil

Method

  1. Heat oil in a non-stick pan over medium heat.

  2. Add spinach and mushrooms and cook until wilted.

  3. Pour in egg whites and cook until almost set.

  4. Sprinkle with feta, fold the omelette and cook until fully set.

Salmon Cucumber Yoghurt

Calories: 264

Protein: 9g

Carbs: 28g

Fats: 14g

Ingredients

  • 90g Smoked Salmon (chopped)

  • 120g Light Greek Yoghurt (Chobani)

  • 30g Cucumber (chopped)

  • 5g Capers

  • 1tsp Fresh Dill (chopped)

  • Lemon Wedge

Method

  1. Spread yoghurt on a plate or bowl.

  2. Top with smoked salmon, diced cucumber and capers.

  3. Garnish with fresh dill and squeeze of lemon.

Feta & Broccoli Frittata

Calories: 357

Protein: 22g

Carbs: 12g

Fats: 22g

Ingredients

  • 2 Eggs

  • 30ml Skim Milk

  • 1Clove Garlic

  • Pinch Salt & Pepper

  • 1tbsp Spring Onion (chopped)

  • 100g Broccoli

  • 25g Reduced Fat Feta

  • 1/4tsp Paprika

  • 1tbsp Extra Virgin Olive Oil

Method

  1. Heat oil in a cast-iron skillet over medium heat. While that is heating up mix eggs, garlic, milk, salt and pepper and set aside.

  2. In the pan, add spring onions, chopped broccoli, pinch of salt and pepper and cook stirring occasionally, until the broccoli is tender but still bight green, about 5-8mins.

  3. Stir in paprika, then add egg mixture and gently shake pan to distribute. Sprinkle with feta and bake at 180 for 15-20mins or until eggs are set. Season to taste.

Devilled Eggs

Calories: 165

Protein: 13g

Carbs: 6g

Fats: 10g

Ingredients

  • 20g Fat Free Mayo

    • 2 Large Eggs

    • 1/4tsp Curry Powder

Method

  1. Bring a pot of water to boil. Slowly lower eggs into boiling water and set 9min timer.

  2. Once eggs have been cooked for 9mins remove and place in cold water. Let sit in the cold for a couple of minutes and then peel.

  3. Cut eggs in half and scoop out the yolks. Mash yolks with mayo and curry powder. Spoon yolk mixture back into egg white cups.

Cabbage Hash Browns

Calories: 315

Protein: 14g

Carbs: 12g

Fats: 24g

Ingredients

  • 2 Large Eggs

  • 1/2tsp Garlic Powder

  • 140g Cabbage (shredded)

  • 1/4cup Onion (thinly sliced)

  • 14g Extra Virgin Olive Oil

  • Dash Salt & Pepper

Method

  1. Combine all ingredients other than oil in a large bowl.

  2. Divide mixture into patties.

  3. Heat oil in a skillet over medium-high heat.

  4. Add patties and press with spatula to flatten.

  5. Cook until golden brown, about 3mins each side.

Baked Avo

Calories: 348

Protein: 17g

Carbs: 9g

Fats: 29g

Ingredients

  • 25g Bacon Strips

  • 1/4 Avocado

  • 1 Egg

  • Dash Salt & Pepper

  • Sprinkle Chilli Flakes (optional)

Method

  1. Preheat grill to max, then lay bacon on the grill pan and grill for 3mins each side for crispy bacon.

  2. Meanwhile, remove stone from the 1/2 avo and scoop out a generous tablespoon of flesh to create a hole big enough for the egg.

  3. Crack the egg into the hole, season with salt and pepper (optional) and place on a microwave safe plate.

  4. Cook eggs in 30sec increments for 2mins.

  5. While egg is cooking smash the avo that was scooped out and mix in chilli (optional).

  6. Serve baked egg with the bacon and smashed avo.

Avo Stuffed Eggs

Calories: 378

Protein: 20g

Carbs: 10g

Fats: 30g

Ingredients

  • 3 Large Eggs (hard boiled)

  • 1/4 Avocado (smashed)

  • 1tsp Lemon Juice

  • 1tsp Paprika

Method

  1. Hard boil eggs.

  2. Slice eggs in half and remove yolks.

  3. In a bowl mash the yolks with the avocado and lemon juice until smooth.

  4. Season with salt and pepper (optional) then spoon mixture back into egg whites.

  5. Sprinkle with paprika if desired and serve.

Turkish Eggs

Calories: 425

Protein: 27g

Carbs: 30g

Fats: 22g

Ingredients

  • 140g Light Greek Yoghurt

  • Small Bunch Dill (chopped)

  • 1Clove Garlic (minced)

  • 2 Eggs

  • 1tsp Harissa Paste

  • 15g Nuttlex

  • Pinch Chilli Flakes (optional)

  • 1Slice Gluten Free Bread (Tip Top)

Method

  1. Mix yoghurt with dill, garlic and salt to create base.

  2. Melt nuttlex on pan over medium heat and stir in harissa paste and chilli flakes (optional).

  3. Soft boil eggs: place in boiling water for 6mins.

  4. Spread yoghurt onto the base of your plate, top with boiled eggs and add spiced butter.

  5. Serve with toast.

Peanut Butter Oats

Calories: 373

Protein: 17g

Carbs: 63g

Fats: 8g

Ingredients

  • 100ml Skim milk

  • 40g Gluten Free Oats (weighed raw)

  • 10g Chia Seeds

  • 20g Sugar Free Maple Syrup (Queen)

  • 2tbsp PB2 Powder

  • 70g Banana

Method

  1. In a jar with a tight-fitting lid, combine the oats, milk, chia seeds, maple syrup.

  2. Mix PB2 as per instructions then add to the oat mix.

  3. Stir well to combine all ingredients. Cover and refrigerate overnight.

  4. In the morning, give oats a good stir and top with. sliced banana.

B&E Wrap

Calories: 399

Protein: 30g

Carbs: 28g

Fats: 18g

Ingredients

  • 1 Gluten Free El Passo Tortilla

  • 100g Bacon (Rindless Shortcut)

  • 1 Egg

  • 20g Spinach

  • 20g Reduced Sugar BBQ Sauce

  • 1 50% Reduced Fat Cheese Slice

Method

  1. Preheat a pan to medium heat and grill bacon for 2-3mins each side or until crispy then set aside.

  2. Crack egg into pan and cook until the white is set and the yolk is cooked to preference. Just before egg is finished place cheese on top to melt.

  3. Assemble wrap by placing spinach on the bottom, followed by grilled cheese egg, bacon and bbq sauce.

  4. Toast wrap if desired.

Avo & Egg Ricecakes

Calories: 349

Protein: 16g

Carbs: 18g

Fats: 27g

Ingredients

  • 2 Eggs

  • 2 Rice Cakes

  • 1/2 Avocado

Method

  1. Boil Eggs

  2. Spread avo on the ricecakes

  3. Slice eggs once boiled and place on ricecakes

Potato & Pineapple Hash

Calories: 423

Protein: 21g

Carbs: 25g

Fats: 26g

Ingredients

  • 150g Spud Lite Potatoes

  • 5ml Extra Virgin Olive Oil

  • 30g Shortcut Bacon

  • 15g Nuttlex

  • 50g Canned Pineapple in Juice

    • 1tbsp Coriander (chopped)

    • Pinch Chilli Flakes

    • 5g Taco Spice Mix

    • 2 Eggs

Method

  1. Chop potatoes into bite size pieces. Either boil or microwave them until soft.

  2. While potatoes are softening, heat oil in a large pan over medium heat and fry up sliced bacon until crispy.

  3. Add some butter to the pan with the potatoes and seasoning, fry over medium heat, turning occasionally for 12mins.

  4. Stir in pineapple chunks and cook for an additional 3 mins.

  5. Crack eggs over potatoes, cover pan with lid and cook for 5-6mins over medium-low heat until whites are just set and yolks are running.

  6. Finish with coriander and a sprinkle of chilli.

Avo & Cottage Cheese Toast

Calories: 425

Protein: 19g

Carbs: 56g

Fats: 16g

Ingredients

  • 2 Gluten Free Slices Tip Top Bread

  • 75g Avoado

  • 11g Low Fat Cottage Cheese

Method

  1. Toast bread.

  2. Mash avocado (optional: season with salt, pepper and lemon).

  3. Spread cottage cheese onto toast and top with avo.

Salmon Ricecake

Calories: 360

Protein: 26g

Carbs: 24g

Fats: 20g

Ingredients

  • 2 Rice Cakes

  • 100g Smoked Salmon

  • 1/2 Avocado (smashed)

  • 30g Light Greek Yoghurt (Chobani)

  • 2tsp Lemon Juice

Method

  1. Spread the mashed avocado evenly over the rice cakes

  2. Layer the smoked salmon on top of the avocado.

  3. Drizzle the greek yoghurt over the salmon.

  4. Add lemon juice and season with salt and pepper (optional).

  5. Garnish with fresh dill (optional)

Egg & Avo Toast

Calories: 332

Protein: 15g

Carbs: 28g

Fats: 19g

Ingredients

  • 1 Slice Gluten Free Tip Top Bread

  • 50g Avocado (smashed)

  • 2 Eggs

Method

  1. Cook eggs to preference.

  2. Meanwhile toast the bread.

  3. Spread avocado onto toast and top with the eggs.

Banana Smoothie Bowl

Calories: 278

Protein: 14g

Carbs: 30g

Fats: 13g

Ingredients

  • 1/2 scoop Vanilla Protein Powder

  • 50g Banana

  • 60ml Almond Milk

  • 1tbsp Almond Butter

  • 15g Gluten Free Granola

  • 40g Mixed Berries

Method

  1. Blend protein powder, banana and almond milk until smooth.

  2. Pour into a bowl and top with almond butter, granola and mixed berries.

Stuffed Mushroom

Calories: 313

Protein: 18g

Carbs: 29g

Fats: 15g

Ingredients

  • 2large Protobello Mushrroms

  • 90g Quinoa (cooked)

  • 30g Feta (crumbled)

  • 15g Spinach (chopped)

  • 1clove Garlic (minced)

  • 1tbsp Extra Virgin Olive Oil

Method

  1. Preheat oven to 190c.

  2. Remove stems from Portobello mushrooms and brush with olive oil and place on baking sheet.

  3. In a bowl, mix cooked quinoa, feta, spinach, garlic, salt and pepper (optional).

  4. Stuff mushrooms with the quinoa mix.

  5. Bake for 20-25mins until mushrooms are tender and filling is golden.

  6. Serve warm.

Egg & Spinach Muffin

Calories: 332

Protein: 31g

Carbs: 30g

Fats: 8g

Ingredients

  • 1 Gluten Free English Muffin

  • 3/4cup Egg Whites

  • 1/4cup Spinach

  • 1slice Light Tasty Cheese

Method

  1. In a non-stick pan, cook egg whites with chopped spinach until set. Season with salt and pepper (optional)

  2. While its cooking toast the muffin slightly.

  3. Place egg and spinach mixture on one slice of the toasted muffin.

  4. Top with cheese slice and then the other half of the muffin.

Chickpea & Avo Smash Sandwich

Calories: 429

Protein: 12g

Carbs: 73g

Fats: 12g

Ingredients

  • 2slices Gluten Free Tip Top Bread

  • 1/3cup Chickpeas (drained)

  • 50g Avocado

  • 20g Light Greek Yoghurt (Chobani)

  • 100g Shredded Carrot

  • 1/2cup Spinach

  • Pinch Cumin

Method

  1. In a bowl, mash chickpeas, avo, greek yoghurt, carrot, salt, pepper and cumin.

  2. Spread mixture on one slice of bread.

  3. Top with spinach and the other slice of bread.

  4. Slice in half and enjoy!

Egg & Veggie Wrap

Calories: 319

Protein: 27g

Carbs: 40g

Fats: 5g

Ingredients

  • 1 Gluten Free Jumbo Tortilla (El Passo)

  • 3/4cup Egg Whites

  • 75g Red Capsicum (diced)

  • 45g Tomatoes (diced)

  • 15g Light Shredded Cheese

Method

  1. In a non-stick pan cook egg whites with capsicum and tomato until set. Season with salt and pepper (optional).

  2. Spread egg and veg mix onto the wrap and sprinkle with shredded cheese.

  3. Roll up tightly, slice in half and enjoy!

Breakfast Pizza

Calories: 330

Protein: 21g

Carbs: 39g

Fats: 9g

Ingredients

  • 1 Gluten Free Pizza Base (Sneza)

  • 1/2cup Egg Whites (Scrambled)

  • 1/4cup Mozzarella

  • 1/4cup Spinach (chopped)

  • 25g Pizza Sauce (Leggo's)

Method

  1. Preheat oven as per pizza base instructions.

  2. Spread pizza sauce over base and top with egg, spinach and mozzarella.

  3. Bake as per pizza base instructions (usually 10-12mins or until cheese is melted).

Nutella Crepes

Calories: 262

Protein: 10g

Carbs: 29g

Fats: 11g

Ingredients

  • 15g Gluten Free Plain Flour

  • 1 Egg

  • 80ml Almond Milk

  • 5g Vanilla Extract

  • 15g Nutella

  • 100g Strawberries

Method

  1. In a large mixing bowl, whisk together the flour, eggs, milk and vanilla extract until smooth.

  2. Heat a large nonstick pan over medium heat. Once hot, pour a small amount of the crepe batter into the pan, tilting the pan to spread the batter evenly. Cook for 1-2mins or until edges start to brown. Flip crepe and cook for another 30 secs.

  3. Transfer crepe to a place and repeat.

  4. Once all crepes are cooked, spread Nutella onto half of each crepe and fold in half, an half again.

  5. Serve with strawberries.

PB & Banana Smoothie

Calories: 303

Protein: 17g

Carbs: 42g

Fats: 10g

Ingredients

  • 1 Banana

  • 120g Light Greek Yogurt (Chobani)

  • 1tbsp Natural Peanut Butter

  • 120 Almond Milk

  • 1tsp Honey

Method

  1. P

Strawberry Cheesecake Oats

Calories: 357

Protein: 23g

Carbs: 25g

Fats: 13g

Ingredients

  • 35g Gluten Free Oats (Weighed raw)

  • 140ml High Protein Almond Milk

  • 170g Greek Yoghurt

  • 100g Strawberries

  • 1tsp Honey

Method

  1. Dice up strawberries into small pieces

  2. In a jaw or container with a tight-fitting lid, combine oats, almond milk, greek yoghurt and strawberries

  3. Stir well to combine all of the ingredients. Drizzle honey over the top. Place lid on and refrigerate over night

  4. In the morning give oats a good stir and serve cold.

Protein Smoothie Bowl

Calories: 339

Protein: 20g

Carbs: 37g

Fats: 15g

Ingredients

  • 30g Protein Powder

  • 50g Banana

  • 75g Frozen Berries

  • 240ml Almond Milk

  • 16g Almond Butter

Method

  1. Blend all ingredients until smooth.

  2. Pour into a bowl and top with additional berries.

Quinoa Breakfast Bowl

Calories: 275

Protein: 18g

Carbs: 39g

Fats: 5g

Ingredients

  • 85g Quinoa (weighed cooked)

  • 120g Greek Yoghurt

  • 37g Blueberries

  • 12g Chia Seeds

  • 7g Honey

Method

  1. Mix quinoa with greek yoghurt.

  2. Top with blueberries, chia seeds and honey.

Chia Pudding

Calories: 207

Protein: 19g

Carbs: 19g

Fats: 7g

Ingredients

  • 1tbsp Chia Seeds

  • 120ml Almond Milk

  • 40g Mixed Berries

  • 1tsp Honey

  • 1scoop Vanilla Protein Powder

Method

  1. In a jaw combine chia seeds, protein powder and almond milk.

  2. Let sit in the fridge for at least 1hr or overnight until it thickens.

  3. Top with berries and drizzle with honey.

Yoghurt & Berries

Calories: 231

Protein: 20g

Carbs: 19g

Fats: 9g

Ingredients

  • 170g Light Greek Yoghurt (Chobani)

  • 16g Almond Butter

  • 40g Mixed Berries

  • 5g Honey

Method

  1. In a bowl combine greek yoghurt with almond butter.

  2. Top with mixed berries and drizzle with honey.

  3. Enjoy!

Yoghurt & Blackberries

Calories: 137

Protein: 10g

Carbs: 25g

Fats: 0g

Ingredients

  • 100g Greek Yoghurt

  • 1tbsp Honey

  • 35g Blackberries

Method

  1. Combine all ingredients in a bowl.

  2. Enjoy!

Yoghurt & Strawberries

Calories: 137

Protein: 10g

Carbs: 25g

Fats: 0g

Ingredients

  • 100g Greek Yoghurt

  • 1tbsp Honey

  • 50g Strawberries

Method

  1. Combine all ingredients in a bowl.

  2. Enjoy!

Greek Yoghurt & Banana

Calories: 166

Protein: 10g

Carbs: 33g

Fats: 0g

Ingredients

  • 100g Greek Yoghurt

  • 1tbsp Honey

  • 50g Banana

Method

  1. Combine all ingredients in a bowl.

  2. Enjoy!

Greek Yoghurt Parfait

Calories: 309

Protein: 24g

Carbs: 29g

Fats: 12g

Ingredients

  • 200g Light Greek Yoghurt (Chobani)

  • 75g Frozen Mixed Berries

  • 10g Chia Seeds

  • 15g Sliced Almonds

  • 5g Honey

Method

  1. Layer greek yoghurt, mixed berries, chia seeds and almonds in a bowl and drizzle with honey.

  2. Optional: you can put frozen berries in the microwave for a few seconds to soften them before adding to the yoghurt.

Egg and Bacon Breaky Burger

Calories: 370

Protein: 20g

Carbs: 30g

Fats: 18g

Ingredients

  • 1 Gluten Free English Muffin

  • 1 Egg

  • 15g Bacon

  • 1 Cheddar Cheese Slice

Method

  1. Cook bacon.

  2. Fry egg.

  3. Toast muffin while they are cooking.

  4. Layer cheese, egg and bacon in muffin.

Banana Choc Pancakes

Calories: x

Protein: xg

Carbs: xg

Fats: xg

Ingredients

  • 2 Banana's

  • 1tbsp Cottage Cheese

  • 30g Gluten Free Plain Flour

  • 1 Egg

  • 1tsp Baking Powder

  • 10g Chocolate Chips

  • Pinch of Salt

Method

  1. Mash banana's with a fork then add egg, pinch of salt and cottage cheese until combined.

  2. Fold in flour and choc chips.

  3. Heat non-stick fry pan over low/medium heat, spoon in mix to form equal sized pancakes.

  4. Cook for 3mins and flip to cook other side for 2-3mins. (They should feel light and springy to touch.