Versatile overnight oats!

Overnight oatmeal

One of the best things about overnight oats is how easy they are to customize! Whether you need them to be vegan, gluten-free, or lower in sugar, the swaps are simple and require no extra effort.

Ingredients
  

  • cup Plain Greek Yogurt
  • ½ cup Rolled Oats heaping
  • cup Unsweetened Almond Milk
  • 1 tablespoon Lemon Juice
  • ½ cup Blueberries fresh or frozen, see notes
  • 1 tablespoon Chia Seeds or ground flax meal
  • ½ teaspoon Vanilla Extract
  • add pinch Salt
  • 2 tablespoons Maple Syrup or honey

Instructions
 

  • Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a pint or half-liter jar with a tight-fitting lid.
  • Close and refrigerate for at least 4 hours, but preferably overnight, before eating.

Notes

If you go the frozen route, you will want to back off on the added milk just a touch—by about a tablespoon—since the fruit will release some liquid as it defrosts.

Cottage Cheese and acorn squash toast!

Cottage cheese and acorn squash toast.

Farmer cheese is basically a very dry cottage cheese with most of the whey (liquid part) pressed out of it. Its texture is very similar to ricotta Farmer cheese is low-fat, has low levels of lactose (so those who have difficulty digesting dairy would most likely have no problem with it), has descent levels of protein, and is super mild and versatile. It’s most common usage is for fillings in Eastern European dishes such as blintzes, but here I’ve used it as a spread on toasted bread that you can top with a wide array of vegetables, fruit, seeds, etc.

Ingredients
  

  • 4 Slices Toasted rye bread Or any other bread
  • 100 g Farmers cheese or regular cottage cheese
  • 1 Acorn squash
  • 2 tbps Olive Oil
  • 1/4 tsp ground nutmeg
  • 1 tsp Pumpkin seeds
  • Salt and pepper to taste

Instructions
 

  • Toast bread of choice to desired color.
  • Spread a tsp cottage cheese over toast.
  • Acorn squash prep
  • Roast the squash on a baking sheet lined with parchment paper (easier cleanup) for about 20-25 minutes until the squash is soft. Let it cool and just peel off the skin with your fingers- it will come off very easily! Spread the farmer cheese on toasted bread (pumpernickel, whole grain, rye, sourdough).
  • Top with the slices of squash, and finish with salted pepitas (pumpkin seeds) to add some crunch, extra protein, omega-3 fats, and magnesium!

Notes

A faster option is to just add a drizzle of honey to the cheese. Eat this before or after a workout, for breakfast, or as a side with your favorite soup. Enjoy!
 

Protein Pancakes!!

Protein Pancakes!!

If you’re looking for the perfect thing to eat post-workout, then you must try my easy protein pancakes recipe. These contain 26g of protein per serving. Banana's and walnuts are my favorite toppers!

Ingredients
  

  • 1 Scoop Protein powder
  • 1 Banana
  • 1 tsp Baking Powder
  • 1 Egg
  • 80 ml Milk
  • Fruits to serve

Instructions
 

  • Add the Protein Powder, Banana, Baking Powder, Egg and Milk into a blender. Blitz to form a smooth batter.
  • Heat a drizzle of Oil in a non-stick frying pan over a low-medium heat on the stove.
  • Slowly pour the batter into the pan for each individual pancake. Leave to cook (usually for 1 minute) until bubbles form on the surface of the pancake.
  • Flip the pancake and cook for a further minute then remove from the pan.
  • Repeat the process to use up all the batter. Stack the pancakes then top them off with the Fruits. Enjoy!

Caramelized banana and chocolate oatmeal.

CARAMELIZED BANANA DARK CHOCOLATE OATMEAL

Sweet caramelized bananas and smooth dark chocolate chips make this caramelized banana dark chocolate oatmeal feel more like a luxurious dessert than a healthy breakfast!

Ingredients
  

  • 1 cup water
  • 1/2 cup rolled oats
  • Olive oil spray
  • 1/2 medium banana sliced
  • 1 tbsp dark chocolate chips*

Instructions
 

  • In a small saucepan, bring water to a boil. Stir in oats and reduce heat to low. Simmer until oats have absorbed all of the liquid, 3-5 minutes.
  • While oats are cooking, spray a small non-stick skillet with olive oil. Add sliced bananas in a single layer and cook over medium heat until caramelized, about 3 minutes per side.
  • Spoon oatmeal into a bowl and top with caramelized bananas, and chocolate chips.

Quinoa Porridge

Quinoa Porridge

Sweet and unique take on porridge, use any fresh fruit combination to naturally sweeten this hearty breakfast.

Ingredients
  

  • 1/2 cup quinoa dry
  • 1 cup unsweetened plain almond milk
  • 1 ⁄2 tsp vanilla or almond extract
  • 1 tbsp honey or maple syrup
  • 2 tbsp ground flax meal
  • 1 ⁄2 cup fresh fruit
  • Slivered almonds optional

Instructions
 

  • Prepare quinoa per instructions on package, but replace half the water required with unsweetened plain almond milk; add vanilla or almond extract to cooking liquid for additional flavor.
  • Drizzle honey or maple syrup on top of quinoa and sprinkle ground flax meal and fresh fruit on top, plus optional almonds

Notes

Per serving (without almonds): Calories: 498; fat: 13g; saturated fat: 0.5g; carbs: 81g; fiber: 12.5g; protein: 16.5g

Greek Yogurt Parfait with Granola.

Greek Yogurt Parfait with Granola

The perfect high protein breakfast for those that dont like a big breakfast or need to be on the go!

Ingredients
  

  • Granola:
  • 2 cups oats such as Quaker Old Fashioned
  • 1 ⁄2 cup honey
  • 1 ⁄2 tsp cinnamon
  • 1 ⁄2 tsp vanilla extract
  • 1 oz slivered almonds
  • 1 oz unsweetened shredded coconut
  • 1 oz flaxseeds
  • Yogurt parfait:
  • 1 cup non-fat Greek yogurt
  • 1 ⁄2 cup berries

Instructions
 

  • Preheat oven 350°F. Mix oats, honey, cinnamon, vanilla extract, and almonds together and spread evenly on parchment paper–lined oven tray. Bake until golden, stirring every 5-6 minutes to make sure mixture toasts evenly.
  • Pour oat mixture into a bowl, adding coconut and flaxseeds. Let fully cool; store in airtight container.
  • To assemble parfait, spoon yogurt into a bowl and top with 1⁄4 cup granola. Serve with fresh berries and mint as garnish.

Notes

Per serving: Calories: 535; fat: 12g; saturated fat: 3g; carbs: 82g; fiber: 8g; protein: 32g
Tip: Store the extra granola in an airtight container for a crunchy breakfast or snack topping.

Breakfast Burrito with Avocado-Black Bean Salsa

Breakfast Burrito with Avocado-Black Bean Salsa

Have a big day ahead? This burrito with give you the energy you need to get through!

Ingredients
  

  • 2 tbsp olive oil
  • 1 ⁄2 small red onion thinly sliced
  • 1 ⁄2 red pepper thinly sliced
  • 2 egg whites beaten
  • 1 ⁄4 cup zucchini diced
  • 1 ⁄4 cup shredded cooked chicken breast
  • Salt and pepper to taste
  • 1 ⁄4 cup low-fat cheddar cheese
  • 2 low-carb whole-grain tortillas
  • Salsa:
  • 1 ⁄2 avocado diced
  • 1 ⁄4 cup low-sodium canned black beans drained
  • 1 ripe tomato diced
  • 1 tbsp cilantro chopped
  • 1 tbsp lime juice

Instructions
 

  • In olive oil, sauté onion and pepper over medium heat for 5 minutes, or until soft.
  • Add in egg whites, zucchini, chicken, and salt and pepper; stir until scrambled. Fold in cheese.
  • Heat tortillas in microwave for 20 seconds to soften.
  • Place egg mixture inside each tortilla; fold.
  • Add all salsa ingredients in bowl. Mix together. Taste and season with salt, pepper, and more lime juice if you prefer.

Notes

Per serving: Calories: 395; fat: 23g; saturated fat: 4g; carbs: 20g; fiber: 11g; protein: 17g
Dietary fact: In addition to their own healthy profile, avocados help you better absorb nutrients from other foods

High Protein,Lemon Blueberry Pancakes.

Lemon Blueberry High Protein Pancakes

These Lemon Blueberry High Protein Pancakes are the perfect easy and healthy breakfast – they’re high in protein and super delicious – you wont even miss the flour!
Servings 6 people

Ingredients
  

  • For The Lemon Blueberry High Protein Pancakes:
  • ½ cup old fashioned oats
  • 3 egg whites
  • ½ cup cottage cheese
  • 2 scoops vanilla protein powder
  • 2 tsp freshly squeezed lemon juice
  • 1/4 tsp lemon zest
  • 1/4 cup water
  • 2/3 cup fresh blueberries plus more for topping
  • coconut oil for greasing pan
  • For The Lemon Yogurt Topping:
  • 1/4 cup plain greek yogurt
  • 1 tbsp honey
  • 1 tsp freshly squeezed lemon juice
  • 1/4 tsp lemon zest

Instructions
 

  • Combine the oats, egg whites, cottage cheese, vanilla powder, 2 tsp. lemon juice, 1/4 tsp. lemon zest, and water in a blender.
  • Blend until the mixture is pureed. You may need to scrape some of the protein powder from the sides of the blender, as it tends to stick.
  • Once pureed, pour the mixture into a mixing bowl and fold in the blueberries.
  • Heat a griddle or fry pan over medium-high heat and add enough oil to lightly grease the pan, approximately 1 tsp. to start (you will add more as needed for more pancakes).
  • Once the oil is hot, pour 1/3 cup of the pancake mixture into the center of the pan. Allow to cook for 2-4 minutes, or until the edges start to harden and a spatula can easily slide underneath the pancake.
  • Flip over and cook an additional 2-4 minutes, or until the batter is cooked through.
  • Repeat with remaining pancakes.
  • To make the optional yogurt topping, combine the yogurt, honey, lemon juice, and lemon zest in a small mixing bowl.
  • To serve, drizzle the yogurt sauce over the pancakes along with a few fresh blueberries and optional lemon zest for garnish.

Notes

Calories 185
% Daily Value
Total Fat 7 g
 
10%
Cholesterol 22 mg
 
7%
Carbohydrate 16 g
 
5%
Sugar
6 g
 
10%
Fiber
2.30 g
 
9%
Sodium 140 mg
 
5%
Protein 15 g
 
30%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Fully loaded Avocado toast.

Fully loaded breakfast

Your smashed avo on toast has just received an upgrade! Load as much or as little as you like!

Ingredients
  

  • bread toasted
  • ½ avocado mashed
  • salt to taste
  • pepper to taste
  • 2 heirloom tomatoes sliced
  • 1 mozzarella ball sliced
  • 1 handful fresh basil chopped
  • 2 Slices Bacon
  • 1 egg

Instructions
 

  • Mash half of an avocado. Add salt and pepper, to taste. Mix until well combined.
  • Spread the mashed avocado evenly across toast, and top with heirloom tomatoes, mozzarella, and chopped basil.
  • In a frying pan, cook bacon until desired crispness, pan off excess grease and place on top of the toast.
  • In the same frying pan, cook your egg to desired texture in the bacon fat then top off the toast. salt and pepper to taste.
  • Enjoy!

Notes

Nutrition Info

     Sugar: 7.2g
    • Protein: 11.8g
      Fiber: 8g
      Carbs: 16.8g
  • Fat: 23.8g 
      Calories:353g
 

Shakshuka

Shakshuka

Shakshuka is a popular breakfast in North Africa and the Middle East. It’s a great low-carb, veggie-rich breakfast, or a quick and easy dinner. No zucchini? Use bell peppers or eggplant instead.

Ingredients
  

  • 1 large yellow onion halved and thinly sliced
  • 1 medium zucchini halved and thinly sliced
  • 3 clove garlic thinly sliced
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1/8 tsp cayenne to taste(1/8 to 1/4 tsp, to taste)
  • 794 g whole plum tomatoes with their juices coarsely chopped
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • about 1 cup feta cheese crumbled ()
  • 8 eggs
  • 1/4 cup fresh cilantro or basil chopped, for serving
  • 2 tbsp Olive oil

Instructions
 

  • Preheat oven to 375°F.
  • Heat the oil in a large heavy skillet, preferably cast iron, over medium heat. Add the onions and zucchini, and sauté for 8–10 minutes until tender. Add the garlic and cook for 1 minute, then add the cumin, paprika and cayenne, and cook for 1 more minute.
  • Add the tomatoes, salt and pepper and simmer until the tomatoes have thickened, about 10 minutes. Stir in the cheese.
  • Gently crack the eggs into the skillet, spreading them evenly over the tomatoes. Season with a pinch of coarse salt, if desired. Transfer the skillet to the oven and bake until eggs are just set, 7–8 minutes (they will continue to cook for a couple of minutes after you remove them from the oven). Sprinkle with the fresh herbs and serve immediately.
  • Do Ahead Or Delegate: Halve and slice the onion and zucchini, slice the garlic, combine the dry spices, chop the tomatoes, or fully prepare the recipe without the eggs and refrigerate or freeze it.
  • Flavor Booster: Use smoked paprika instead of regular paprika. Serve with hot pepper sauce such as Tabasco, sriracha or harissa, if you have it.