Breakfast

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Ingredients
  • 500 g rye flour
  • 500 g spelt flour
  • 1 pack sourdough preparation
  • 1 pack yeast
  • 750 ml of water
  • 3-4 tsp sea salt
  • Dash of milk or pinch of sugar to feed yeast
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Nutrients
  • Calories: 176
  • Carbohydrates: 37 g
  • Fat: 1 g
  • Fiber: 6 g
  • Protein: 7 g
  • Sodium: 119 mg
  • Sugar: 2 g
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Ingredients
  • 1 ripe banana
  • 2 large eggs, lightly beaten
  • Butter or oil, for cooking (optional)
  • Maple syrup, raw honey, for serving
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Nutrients
  • Calories: 281
  • Carbohydrates: 34 g
  • Fat: 12 g
  • Fiber: 3 g
  • Protein: 12 g
  • Sodium: 125 mg
  • Sugar: 21 g

Lunch Box – Banana Pancakes

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Ingredients
  • 6 large eggs (great for snacks so cook extra and leave in fridge)
  • Water (start cold and heat with eggs inside)
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Nutrients
  • Calories: 61
  • Fat: 4 g
  • Protein: 5 g
  • Sodium: 63 mg
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Ingredients
  • 2 Fresh free-range eggs
  • Pinch of natural sea salt
  • 1 Tablespoon of water
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Nutrients
  • Calories: 124
  • Carbohydrates: 1 g
  • Fat: 8 g
  • Fiber: 0 g
  • Protein: 11 g
  • Sodium: 234 mg
  • Sugar: 0 g

Scrambled Eggs – Breakfast

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Ingredients
  • 3 medium ripe bananas
  • 400 g rolled oats
  • 2 large eggs
  • 50 g Erythritol
  • 1 tsp. baking soda
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. Sea salt
  • 100 g chopped walnuts, toasted
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Nutrients
  • Calories: 313
  • Carbohydrates: 49 g
  • Fat: 13 g
  • Fiber: 7 g
  • Protein: 11 g
  • Sodium: 290 mg
  • Sugar: 6 g
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Ingredients
  • 1/2 medium head cauliflower
  • 1 large egg
  • 70 g finely chopped onion
  • 150 g shredded Cheddar
  • 3 tbsp. cornstarch
  • Sea salt
  • Freshly ground black pepper
  • 1 tbsp. extra-virgin olive oil
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Nutrients
  • Calories: 277
  • Carbohydrates: 11 g
  • Fat: 21 g
  • Fiber: 2 g
  • Protein: 12 g
  • Sodium: 281 mg
  • Sugar: 2 g
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Ingredients
  • 4 large eggs
  • 60 ml milk
  • 2 tbsp. chopped chives
  • kosher salt
  • Freshly ground black pepper
  • 1 tbsp. butter
  • 100 g shredded cheddar
  • 4 slices ham
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Nutrients
  • Calories: 487
  • Carbohydrates: 5 g
  • Fat: 37 g
  • Fiber: 1 g
  • Protein: 33 g
  • Sodium: 1098 mg
  • Sugar: 2 g
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Ingredients
  • 1 capsicum, sliced into 6 rings
  • 6 eggs
  • Sea salt
  • Freshly ground black pepper
  • 2 tbsp chives, chopped
  • 2 tbsp parsley, chopped
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Nutrients
  • Calories: 137
  • Carbohydrates: 3 g
  • Fat: 8 g
  • Fiber: 1 g
  • Protein: 11 g
  • Sodium: 125 mg
  • Sugar: 2 g
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Ingredients
  • 2 large eggs
  • 1 cup almond flour
  • 1 cup rice flour
  • 1 ½ cups almond milk (warm)
  • 1/3 cup butter (melted)
  • 2 tbsp erythritol
  • 4 tsp baking powder
  • 1 tsp vanilla extract
  • 1 tsp salt
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Nutrients
  • Calories: 442
  • Carbohydrates: 34 g
  • Fat: 31 g
  • Fiber: 5 g
  • Protein: 12 g
  • Sodium: 364 mg
  • Sugar: 1 g
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Ingredients
  • 1 ripe banana
  • 2 large eggs, lightly beaten
  • 50 g almond meal
  • 1/2 tsp baking powder
  • 3 Tbsp coconut oil, for cooking
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Nutrients
  • Calories: 892
  • Carbohydrates: 37 g
  • Fat: 76 g
  • Fiber: 8 g
  • Protein: 25 g
  • Sodium: 372 mg
  • Sugar: 16 g
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Ingredients
  • 2 short-cut bacon rashers, chopped
  • 50 g cup mushrooms, thinly sliced
  • 1 cup finely chopped broccoli
  • 20 g baby spinach leaves, shredded
  • 8 Free Range Eggs
  • 1/4 cup (60ml) milk
  • 1/2 cup (60g) grated light tasty cheddar
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Nutrients
  • Calories: 136
  • Carbohydrates: 2 g
  • Fat: 10 g
  • Protein: 9 g
  • Serving Size: 1
  • Sodium: 172 mg
  • Sugar: 1 g
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Ingredients
  • 1 cup yoghurt
  • ½ cup frozen blueberries
  • 15 g high-quality Protein Powder, whey based
  • 1 Tsp coconut oil
  • 2 Tbsp freshly ground flaxseed
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Nutrients
  • Calories: 349
  • Carbohydrates: 31 g
  • Fat: 18 g
  • Fiber: 7 g
  • Protein: 20 g
  • Sodium: 223 mg
  • Sugar: 22 g
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Ingredients
  • ½ avocado
  • ½ cup mixed frozen berries
  • ½ cup natural unsweetened yogurt
  • 15 g of high-quality protein powder, whey based
  • Handful of ice cubes
  • Handful of spinach
  • 1 tsp sweetener, or to taste
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Nutrients
  • Calories: 344
  • Carbohydrates: 31 g
  • Fat: 20 g
  • Fiber: 10 g
  • Protein: 16 g
  • Sodium: 194 mg
  • Sugar: 18 g
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Ingredients
  • 12 almonds (soaked in a cup of water overnight)
  • 1/2 frozen banana (store pieces in the freezer)
  • 30 g high-quality protein powder, whey based
  • 100 ml of water
  • Pinch of natural vanilla bean
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Nutrients
  • Calories: 242
  • Carbohydrates: 18 g
  • Fat: 8 g
  • Fiber: 4 g
  • Protein: 27 g
  • Sodium: 52 mg
  • Sugar: 8 g

Almond and Banana Smoothie – Breakfast, Snack

Want a quick and healthy breakfast option?

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View Ingredients
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Ingredients
  • 200 g butter
  • 200 g almond flour
  • 100 g rice flour
  • 2 eggs
  • 50 g erythritol
  • 1/2 tsp vanilla extract
  • 1/2 tsp baking powder
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Nutrients
  • Calories: 258
  • Carbohydrates: 14 g
  • Fat: 23 g
  • Fiber: 2 g
  • Protein: 5 g
  • Sodium: 27 mg
  • Sugar: 1 g

Muffins – Dessert, Snack

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