1 quinoa fruit salad 230 calories (1 serving) Ingredients 3 oz mango 1 kiwi 1/4 cup cooked quinoa 1/2 cup raspberries 1/2 cup blackberries 1 tbsp lime juice 1 tsp honey Preparation In a large bowl, combine quinoa, raspberries, kiwi and mango. To make the glaze: In a small bowl combine the honey and lime juice. Drizzle over the fruit salad and toss to coat.
2 Banana raspberry baked oatmeal 200 calories (4 serving) Ingredients 2 medium bananas 2 eggs 1 cup low fat milk 1 cup old fashioned oats a pinch of salt 1/4 tsp cinnamon 1 tbsp honey 1/2 cup raspberries Preparation Preheat oven to 350 degrees F. Lightly grease a 9x13-inch baking dish. In a large bowl, whisk together mashed banana, eggs, milk, hone, cinnamon and salt. Stir in the oats and then the raspberries until combined. Pour the mixture into the prepared baking dish. Bake for 35-40 minutes, until oatmeal is set. Let stand for 5 minutes before serving. Serve topped with additional raspberries. 3 zucchini fritters 360 calories (1 serving) Ingredients 2 medium zuchini, grated 2 eggs 3 tbsp rice flour salt and black pepper 1 tsp olive oil 2 grape tomatoes chopped Preparation Squeeze the courgettes between your hands to remove any excess moisture. Beat the eggs in a bowl, add the courgettes and most of the dill, and mix together. Add the flour, mix again and season. Heat the oil in a non-stick frying pan. Put a large serving spoon of the mixture in the pan, then add 2 more spoonfuls so you have 3 fritters. Leave for 3-4 mins on a medium heat until golden brown on one side and solid enough for you to flip over, then flip over and leave to go golden on the other side. serve with grape tomatoes. 4 Quick berry high protein smoothie 360 calories (1 serving) Ingredients 1/3 cup frozen bueberries 5 frozen strawberries 1 tbsp peanut butter 1 scoop vanilla protein powder 1 tbsp rolled oats 1 cup almond milk 5 Egg muffins 90 calories (6 serving) Ingredients 5 eggs 1/2 cup spinach 1/4 cup onion 10 grape tomatoes 1/4 avocado 1/2 oz feta 1/4 tsp salt 1/4 tsp black pepper Preparation Preheat the oven to 350°F. Grease a muffin pan with cooking spray. place spinsch, onion, grape tomatoes into each muffin cup. In a large bowl, whisk the eggs,with salt and black pepper and pour into 6 muffin cups until the liquid almost reaches the top. Bake at 350°F/180°C for 20-25 minutes, until set. Top each muffin with cubed avocado and feta . 6 Hash Brown Omelet recipe 280 calories (1 serving) Ingredients 1 Tsp olive oil 1/2 yellow onion, thinly sliced 1/2 red pepper, sliced into strips 2 oz spinach 5 oz white potato, shredded and drained 1 egg + 1 egg white salt and pepper to taste 2 white mushrooms 1/2 tsp parsley Preparation In an nonstick pan, add olive oil on medium heat and add onions and red pepper and mushrooms, stir occasionally. Allow to cook until they have softened , add a pinch of salt to taste. Cook until they begin to soften. Add the spinach cover and allow it to wilt for a couple of minutes. Transfer this filling to a bowl. Put your pan back on the heat and add shredded potato, and stir occasionally. Arrange the potatoes in a flat even layer. Then, poor eggs evenly on top and cover. Then, sprinkle the filling evenly on top and when the bottom of the hash browns has crisped up and browned, your hash brown omelette is ready then fold the omelet in half with a spatula. garnish with parsley and serve! 7 Pineapple green protein smoothie 370 calories (1 serving) Ingredients 1 cup almond milk 1/2 frozen banana 1/4 cup frozen pineapple 1 oz spinach 1 scoop vanilla protein powder 1 tsp flax meal 8 Homemade egg sandwich 300 calories (1 serving) Ingredients 2 boiled eggs, chopped 1 tbsp low fat mayonnaise 1 tsp dijon mustard 1 tbsp lemon juice salt and black pepper 1 tbsp chives a pinch of cayenne pepper 3 spinach leaves 2 slices whole wheat toasted bread