Ingredients

• 12g chia seed
• 15g strawberries & cream oatmeal (dry)
• 80g plain nonfat Greek yogurt
• 15g vanilla whey (110-130 cal per serving)
• 90mL vanilla protein drink

Optional

• 30g strawberries
• 20g blueberries

Method

In a glass container or bowl mix together chia seeds and oatmeal.

Add half of the protein drink and stir.

Mix in the Greek yogurt until well combined.

Add the remainder of the protein drink and stir well.

Place in the fridge for 4 hours or overnight.

Top with fruit or other toppings of your choice.

This recipe can be made ahead of time and will keep in the refrigerator for up to 4 days.

Ingredients

• 50g cooked ground turkey (93% lean)
• 30g cooked broccoli
• 1 whole egg (50g)
• 95g liquid egg whites
• Salt & pepper

Optional

• 5g red onion
• 20g avocado
• Slice white bread toasted

Method

Heat a skillet on medium to high heat with a small amount of spray oil.

In a bowl mix whole egg and egg white and then add to skillet.

Evenly add meat and veg to the egg mixture.

Leave to cook for one minute and then reduce heat to low.

When the egg mixture has started to cook through, flip the omelet and cook for 1 minute on the other side.

Fold omelet over and plate.

Top with red onion and avocado. You can eat this alone or serve on a slice of toast.

Ingredients

• 1 banana (approx. 100g)
• 2 eggs (approx. 100g)
• 20g protein powder (100-120 cal/scoop)
• Low-cal cooking spray

Optional

• Fruit of choice
• Low-cal syrups
• Yogurt

Method

Preheat a frying pan over medium heat with a small amount of spray oil.

In a blender, blend all ingredients on high until a smooth batter is formed.

Pour batter into frying pan. You can make the pancakes any size you desire (this recipe makes approximately 4 small pancakes or one large).

Fry until golden brown, flip and repeat.

Enjoy with toppings of your choice. The batter can be made up to 3 days ahead of time.

Ingredients

• 2 slices Canadian bacon
• 1 egg (approx 50g)
• 30g egg whites
• Salt & pepper
• English muffin
• Low cal cooking spray

Optional

• Ketchup
• Mustard
• 1 slice American cheese

Method

Heat up pan using low-cal cooking spray, lightly fry the 2 pieces of bacon.

Mix together the whole egg and egg whites in a small bowl, and add a pinch of salt and pepper. Add to pan and fry.

Toast English muffin. Top with bacon and egg.

You can customize this recipe with ketchup, mustard, and a slice of cheese for an authentic fast food taste.

Ingredients

• 200mL vanilla protein drink
• 80g strawberries
• 20g PB2 (or other peanut butter powder)
• 12g peanut butter
• 10g strawberry jelly
• 10 ice cubes

Optional

• Frozen strawberries

Method

Add all ingredients to a high-powered blender and blend until smooth.

If you like a really thick smoothie try adding frozen strawberries to your smoothie.

This recipe can easily be adjusted to fit your macro needs. Consider using 100mL whole milk, plant-based milk, or liquid of your choice and halving the protein drink.

Ingredients

• 30g self-rising flour
• 10g whey
• 3 tbsp (45g) plain Greek yogurt
• 1 egg
• 1 tbsp (15g) unsweetened applesauce
• 1 tsp vanilla extract

Method

Preheat waffle iron or pancake griddle.

Mix the dry ingredients first to avoid clumping. Slowly add the wet ingredients until well blended.

Pour the batter on the waffle iron and let it cook until it’s golden brown.

Ingredients

• 1/4c (30g) cake flour
• 1 tsp baking powder
• 1 tbsp cocoa powder
• 1 tbsp 0 calorie sweetener
• 1 egg
• 1 egg white (46g)
• 50g plain Greek yogurt
• Optional: 1 tbsp mini chocolate chips to the batter (not included in calculated calories)

Method

Stir in ingredients to make a thick batter.

Pour batter into a frying pan and fry until cooked on one side before flipping over to cook the other side.

Ingredients

• 1/4c (20g) rolled oats
• 1/4c (60ml) unsweetened almond milk
• 50g Greek yogurt

Method

Stir together all ingredients.

If using berries, they might become a bit mushy if you’re having them set overnight, so you can add them just before eating if you don’t like the texture.

This can be eaten cold or hot if you prefer.

Flavor ideas:

• Banana yogurt with blueberries and/or strawberries
• Coconut yogurt with sliced almonds
• Vanilla yogurt, splash of butter extract, sprinkles and/or chocolate chips for birthday cake or cookie dough
• Cinnamon and sugar-free syrup
• Any sliced fruit
• Nuts/seeds
• PB2
• SF pudding mix (so many flavors)

Ingredients

• 2 slices (45g) low cal bread (Sara Lee Delightful used)
• 1 egg
• 1/4c (60ml) unsweetened almond milk
• 1/2 tsp cinnamon

Method

Preheat a griddle or nonstick skillet.

Mix together the egg and almond milk. Soak the bread on both sides and sprinkle with cinnamon.

Fry both sides for about 2 minutes each or until crisp. Only flip once.

You can use just egg whites to reduce the fat, but the flavor is much better with the whole egg.

Ingredients (for the cake)

• 1/4c (20g) rolled oats
• 1 tbsp (8g) coconut flour (works with whole wheat flour too)
• 1/2 tsp baking soda
• 1/2 tsp cinnamon
• 1 egg white (46g)
• 2 tbsp (30ml) unsweetened almond milk
• 1 tbsp sugar free syrup

Icing

• 10g vanilla casein
• 1 tbsp 0cal sweetener
• 2 tbsp (30ml) almond milk

Method

In a microwave-safe bowl or large mug, stir together all ingredients for the cake. Cook for 1 minute, stir and cook for another 30 seconds or so until it’s fluffed up a bit.

Stir together the icing ingredients. You may need a little more milk depending on your casein. You can put the icing in the fridge if you want it to thicken more like a frosting, or warm it up for a few seconds and pour it on the mug cake.

Ingredients

For the waffles:

• 15g casein
• 2 tbsp (14g) almond flour
• 1 tsp baking powder
• 1 egg
• 30g plain Greek yogurt
• 1 tbsp 0 cal sweetener

For the chicken:

• 8g Shake’N’Bake or seasoned bread crumbs
• 113g chicken (cut into 1 inch pieces)

Method

Chicken:

Preheat the oven to 400°F (205°C).

Coat the chicken pieces in Shake’N’Bake, lay them on a greased baking sheet.

Bake for about 15 minutes or until crispy.

Waffles:

Preheat waffle iron or pancake griddle.

Mix the dry ingredients first to avoid clumping. Slowly add the wet ingredients until well blended.

Pour the batter on the waffle iron and let it cook until golden brown.

Ingredients

• 1/4c (30g) cake flour
• 25g whey
• 1 tsp baking powder
• 1/4c 0 calorie sweetener
• 100g banana
• 1 egg
• 50g plain Greek yogurt
• 1 tsp vanilla extract
• 2 tbsp mini chocolate chips

Method

Preheat oven to 350°F (175°C), grease a muffin tin.

In a large mixing bowl, mix all ingredients (except chocolate chips) on low speed until there are no more big chunks of banana. Don’t over-mix.

Fill each muffin cup about 3/4, top with chocolate chips.

Bake for 15 minutes or until a toothpick comes out clean.

These are best kept in the refrigerator after they cool off.

Ingredients

• 1/4c (20g) rolled oats
• 1/4c (60ml) water
• 100g grated zucchini or riced cauliflower
• 1 egg white (46g)

Method

In a microwave-safe bowl, mix the oats and water. Microwave for 1 minute until fluffed up a bit.

Stir in the zucchini/cauliflower and egg whites. Microwave for another minute (microwave temps vary). Keep stirring and fluffing it up until it reaches your desired consistency.

Top with any choice of fruit, nuts, chocolate chips, or syrups.

Ingredients

• 140g protein pancake mix (Kodiak Cakes, Birch Benders, FlapJacked)
• 4g sugar free pudding mix (or just use 0 calorie sweetener)
• 65g plain Greek yogurt
• 1 egg
• 1/3c (80ml) almond milk
• 1 tsp vanilla extract

Method

Donuts:

Preheat oven to 350°F (175°C), grease a donut pan. This batter also works as muffins.

Stir together all ingredients. The batter should be a little sticky. If it’s too thick, add more almond milk just 1 tsp at a time.

Fill each donut mold no more than 3/4 full.

Bake for 8-10 minutes or until set.

Optional frosting:

120 calories total – 10c | 0f | 20p (for the whole bowl, use as much or as little as you like per donut)

• 200g plain Greek yogurt
• 4g sugar free pudding mix flavor of choice
• 1 tbsp additional 0 calorie sweetener or 1 tsp extract to taste

Tip: put the batter in a ziplock bag and cut off a corner. It makes for a much less messy process.

Ingredients

• 2 slices (45g) low cal bread
• 2 egg whites (92g)
• 1 tbsp sugar free syrup
• 1/2c (120ml) almond milk
• 4g sugar free pudding mix
• 10g casein
• 1/2 tsp cinnamon/nutmeg
• Optional: chopped nuts, raisins (not counted in calories)

Method

Cut the bread into 1” cubes, soak with the egg whites and syrup in a shallow bowl. Sprinkle with cinnamon/nutmeg and let it sit while you make the pudding.

Whisk together the almond milk, pudding mix, and casein.

Preheat the oven to 375°F (190°C), transfer the soaked bread to a small cast iron skillet or greased baking dish.

Add about half of the pudding mixture to the bread, gently stir, then bake for 15 minutes. Refrigerate the remaining pudding.

Add any nuts, raisins, and the rest of the pudding mixture and bake for another 5 minutes.

Ingredients

• 1/4c (20g) rolled oats
• 1/3c (80ml) water
• 15g whey
• 50g plain Greek yogurt
• 1 egg white (46g)
• 1 tsp baking soda
• 1 tbsp 0 calorie sweetener

Method

In a microwave safe bowl, stir the oats and water. Cook for 1 minute until fluffy.

Stir in the rest of the ingredients to make a thick batter. Make pancakes as normal.

Ingredients

For the brownie base:

• 1/4c (26g) Kodiak Cakes mix
• 15g chocolate whey
• 1 tbsp (5g) cocoa powder
• 3 tbsp (45g) unsweetened applesauce or pumpkin puree
• 1 tbsp sugar free chocolate syrup
• 1 tbsp (14g) light butter (melted)
• 2 tbsp (30ml) milk (Fairlife nonfat used)
• 1/2 tbsp (7g) mini chocolate chips

For the peanut butter layer:

• 1/4c (26g) Kodiak mix
• 15g peanut butter whey
• 2 tbsp (12g) PB2 (powdered peanut butter)
• 3 tbsp (45g) unsweetened applesauce or pumpkin puree
• 1 tbsp (14g) light butter (melted)
• 1/4c (60ml) milk

Method

Preheat oven to 350°F (175°C), grease a muffin tin.

In 2 separate bowls, mix the ingredients for each respective layer (dry first to avoid clumping).

You can layer them either way. A brownie layer on the bottom is recommended because the batter is a little more thin.

Bake for 10 minutes or until a toothpick comes out clean.

Ingredients

• 25g fat free or low fat cottage cheese
• 1 banana (100g)
• 150g frozen berries (blueberries work really well)
• 1 handful of spinach (25g)
• 200ml skim milk
• 1 Medjool date (22g)

Method

Add all of the ingredients into a blender and blitz.

Add extra water if needed to reach the desired consistency.

Ingredients

• 2 eggs
• 10g skim milk (or a splash)
• 31g cheddar cheese
• 80g frozen broccoli florets
• 2g butter
• 75g non-fat plain Greek yogurt (Fage works well)
• 30g salsa
• Salt and pepper to taste

Method

1. In a small bowl scramble eggs, milk, salt and pepper together. Set aside.
2. Heat butter in a pan over medium heat. Add in thawed broccoli (microwave steam bags work well).
3. Cook for a minute then add in the egg mixture.
4. Cook until eggs are ready.
5. Serve and top with cheese, yogurt and salsa.

Ingredients

• 0.5 cup fat-free plain yogurt (or 2% cottage cheese)
• 0.5 cup fresh strawberries (sliced)
• 0.5 cup fresh blueberries
• 1 tbsp pumpkin seeds

Method

1. Put the yogurt or cottage cheese in a bowl and smooth out.
2. Slice and lay strawberries on half of the top and whole or halved blueberries on the other.
3. Sprinkle pumpkin seeds on top.
4. Simple as that. Enjoy.

Dry ingredients

• 0.75 cup oat flour
• 0.75 cup almond flour
• 0.5 cup vanilla whey protein
• 2 tbsp poppy seeds
• 1 tsp baking powder
• 1 tsp baking soda

Wet ingredients

• 1 tbsp lemon zest
• 0.33 cup honey
• 0.5 cup nonfat Greek yogurt
• 0.25 cup coconut oil (melted)
• 3 large eggs
• 2 tbsp fresh lemon juice (from about 1 large lemon)
• 1 tsp vanilla extract

Method

1. Preheat your oven to 350°F (175°C).
2. Using a non-stick spray, grease a 12-cup muffin pan and set aside.
3. In a large bowl combine dry ingredients.
4. In a medium bowl, whisk together wet ingredients. This can be done by hand or using a hand mixer.
5. Add wet ingredients to the dry ingredient bowl and stir to combine (avoid over-mixing).
6. Fill each muffin tin 3/4 of the way.
7. Bake for 15-20 minutes. After baking, transfer to a wire rack to cool.
8. Enjoy.

Ingredients

• 60g old fashioned oats
• 31g vanilla protein powder
• 130g unsweetened almond milk
• 10g cookie butter (optional)
• 8g chocolate chips (of choice, for topping)

Method

1. Combine old fashioned oats, vanilla protein powder, and unsweetened almond milk.
2. Add cookie butter and mix all ingredients thoroughly.
3. Top with chocolate chips of choice before serving.

For the oats

• 100g banana (mashed)
• 40g rolled oats
• 7g chia seeds
• 54ml skim milk
• 40g Greek yogurt (0%)
• 15g vanilla protein powder

For the topping

• 70g light custard
• 30g Greek yogurt

Method

1. Add the mashed banana, oats, chia seeds, milk, Greek yogurt, and protein powder to a bowl or container.
2. Stir thoroughly until everything is fully combined and smooth.
3. Cover and place in the fridge overnight, or for at least 4 hours.
4. Before serving, mix together the custard and Greek yogurt, then spoon over the oats.
5. Add any extra toppings you like and enjoy cold.

Ingredients

• 2 cup egg whites
• 1 cup spinach (chopped)
• 1 bell pepper (diced)
• 0.25 onion (finely diced)
• Salt and pepper to taste
• Non-stick spray or muffin liners

Optional add-ins

• Reduced-fat cheese
• Turkey bacon
• Herbs or chili flakes

Method

1. Preheat the oven to 180°C and lightly grease a muffin tray or line with muffin cases.
2. Divide the chopped vegetables evenly between the muffin cups.
3. Pour the egg whites into a bowl, season with salt and pepper, and whisk lightly.
4. Carefully pour the egg mixture into each muffin cup until almost full.
5. Add any extra toppings or mix-ins if using.
6. Bake for 20-25 minutes, or until the egg muffins are fully set and lightly golden on top.
7. Allow to cool slightly before removing from the tray.

Ingredients

• 6 English muffins
• 6 eggs
• 6 slices reduced-fat cheese
• 6 turkey sausage patties or turkey bacon portions
• Salt to taste
• Pepper to taste
• Non-stick spray or oil

Method

1. Cook the turkey sausage or bacon according to package instructions and set aside.
2. Prepare the eggs by either baking them in a tray or cooking individually in a pan until fully set.
3. Toast the English muffins lightly to help prevent them becoming soggy after freezing.
4. Assemble each sandwich with egg, cheese, and sausage or bacon.
5. Allow everything to cool slightly before wrapping each sandwich individually.
6. Store in the fridge or freezer until ready to eat.
7. Reheat in the microwave, oven, or air fryer until hot throughout.