BREAKFAST RECIPE BOOK

CONTENTS PAGE

1. PROTEIN PANCAKES

2. APPLE, CINNAMON & RAISIN PROTEIN PORRIDGE

3. LOW CAL FRY-UP

4. CHEESE & BACON OMELETTE

5. CHOCOLATE, RASPBERRY & HAZELNUT PROTEIN PORRIDGE

6. GRENADE BAR & BERRIES

7. SALTED CARAMEL PROTEIN PORRIDGE

8. BOILED EGGS ON TOAST

9. OOMF PROTEIN PORRIDGE & FRUIT

10. OVERNIGHT OATS

11. TOTAL YOGURT FRUIT SMOOTHIE

12. SAUSAGE SANDWICH

 1. PROTEIN PANCAKES

RECIPE
TO MAKE 1 STACK . . .
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CARBS
65g Porridge Oats
1 medium Banana
50ml Almond Milk
10g Maple Syrup

PROTEIN
1 Egg
50g Low fat Cottage Cheese
50g Total Fat free Yogurt PORTION
CONTAINS . . .

536 Calories
26g Protein

METHOD . . .
• Fire everything in a blender and mix (leave 1/4 of the banana aside and slice
thinly for topping)
• Heat a pan to a medium heat with a small amount of oil
• Pour mix in slowly, flipping each pancake every 30 seconds
• Top with yogurt, syrup and banana
 2. APPLE, CINNAMON & RAISIN
PROTEIN PORRIDGE

RECIPE
TO MAKE 1 PORTION . . .
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CARBS
50g Porridge Oats
150ml Almond Milk
30g Raisins
1 Medium Granny Smith Apple
1 Tsp Cinnamon

PR
PROTEIN
100g Total Fat free Yogurt
PORTION
CONTAINS . . .

430 Calories
22g Protein

METHOD . . .
• Put the milk and oats in a bowl and microwave for 2 minutes.
Make sure you weigh both on kitchen scales
• Meanwhile, chop apple into chunks
•Fire apple, raisins, Greek yogurt and cinnamon in a bowl with the porridge and
give a good mix
 3. LOW CAL FRY-UP

RECIPE
TO MAKE 1 SERVING . . .
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CARBS
1 Large Tomato
200gm Baked Beans
2 Giant Mushrooms

PROTEIN
2 Heck Chicken Sausages
2 Bacon Medallions
2 Large Eggs scrambled
PORTION
CONTAINS . . .

522 Calories
46g Protein

METHOD . . .
• Heat a pan with a small amount of oil
• Add sausages, fry for 5 minutes
• Meanwhile, whisk eggs in a bowl and microwave for 1 minute. Take out and
repeat until scrambled
• Add bacon to the pan and fry for 2 minutes each side
• Add mushrooms, tomato to the pan and microwave beans for 2 minutes
 4. CHEESE & BACON OMELETTE

RECIPE
TO MAKE 1 SERVING . . .
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PROTEIN
3 Large Eggs
30g Lighter Cheddar Cheese
2 Bacon Medallions

PORTION
CONTAINS . . .

452 Calories
40g Protein

METHOD . . .
• Chop bacon medallions into small pieces and fry.
• Crack your three large eggs into a bowl and whisk (add salt and pepper to
flavour)
• Pour eggs into medium frying pan, let the eggs begin to cook.
• Use a spatula to loosen the eggs from the sides of the frying pan so the
omelette doesn’t stick.
• Once the eggs are
a cooked add the cooked bacon and cheese to one half of the
omelette.
• The using your spatula fold the omelette onto the fillings then serve.
 5. CHOCOLATE, RASPBERRY &
HAZELNUT PROTEIN PORRIDGE

RECIPE
TO MAKE 1 SERVING . . .
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CARBS
50g Porridge Oats
200ml Almond Milk
80g Frozen Raspberries

PROTEIN
33g Grenade Hazelnut spread

PORTION
CONTAINS . . .

440 Calories
18g Protein

METHOD . . .
• Microwave frozen raspberries for 2 minutes or until softened
• Take out and add milk, oats and spread. Microwave a further 2 minutes
 6. GRENADE BAR & BERRIES

RECIPE
TO MAKE 1 PORTION . . .
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CARBS
Large handful of Berries

PROTEIN
Grenade Bar (or similar)

PORTION
CONTAINS . . .

250 Calories
21g Protein

METHOD . . .
• Pick up berries. Shove in gub.
• Do the same with the bar :)
 7. SALTED CARAMEL PROTEIN
PORRIDGE

RECIPE
TO MAKE 1 SERVING . . .
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CARBS
80g Porridge Oats

PROTEIN
1 Scoop Phd Salted Caramel Whey

PORTION
CONTAINS . . .

395 Calories
26g Protein

METHOD . . .
• Mix oats and whey with water and microwave for 2-3 minutes, or until thick
 8. BOILED EGGS ON TOAST

RECIPE
TO MAKE 1 SERVING . . .
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CARBS
2 Small Slices of Brown Bread

PROTEIN
2 Large Eggs

PORTION
CONTAINS . . .

370 Calories
21g Protein

METHOD . . .
• Heat a pan with water, when it starts to bubble, add eggs and cook for 3-5
minutes. If you prefer scrambled eggs, whisk eggs in a bowl, microwave for a
minute and repeat process until egg scrambled.
 9. OOMF PROTEIN PORRIDGE & FRUIT

RECIPE
TO MAKE 1 SERVING . . .
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CARBS
Any piece of fruit

PROTEIN
1 Protein Pot

PORTION
CONTAINS . . .

289 Calories
20g Protein

METHOD . . .
• Add boiling water and stir.
 10. OVERNIGHT OATS

RECIPE
TO MAKE 1 SERVING . . .
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CARBS
40g Oats
150g Raspberries
100g Blueberries
1Tbsp Chia Seeds
1 Tsp Honey
100ml Almond Milk

PROTEIN
170g Total 0% Yogurt PORTION
CONTAINS . . .

466 Calories
27g Protein

METHOD . . .
• Fire everything in a bowl and mix.
 11. TOTAL YOGURT FRUIT SMOOTHIE

RECIPE
TO MAKE 1 SERVING . . .
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CARBS
40g Oats
150g Frozen Berries
Dash of Almond Milk

PROTEIN
300g Total 0% Yogurt

PORTION
CONTAINS . . .

388 Calories
37g Protein

METHOD . . .
• Fire everything into a blender and wiz them together. This is great if you don’t
have time in the morning and want something you can drink on the go.
 12. SAUSAGE SANDWICH

RECIPE
TO MAKE 1 SERVING . . .
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CARBS
1 Warburtons Thins

PROTEIN
2 Heck Sausages

PORTION
CONTAINS . . .

438 Calories
31g Protein

METHOD . . .
• Grill sausages for 10 mins or until cooked through. Then assemble and EAT!...