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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
  • 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
  • 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
  • 4 tbsp extra-virgin olive oil
  • Juice of 1 lemon
  • Sea salt
  • Freshly ground black pepper
  • 1 tsp. Italian seasoning
  • 4 chicken breasts
  • 3 slicing tomatoes, chopped
  • 2 cloves garlic, minced
  • 1 tbsp. freshly chopped basil
  • 4 slices mozzarella
  • Freshly grated Parmesan, for serving
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Nutrients
  • Calories: 548
  • Carbohydrates: 7 g
  • Fat: 37 g
  • Fiber: 2 g
  • Protein: 45 g
  • Sodium: 769 mg
  • Sugar: 3 g
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Ingredients
  • 2 avocados, pitted
  • 2 tbsp. Extra virgin olive oil
  • 125 g raw, de-veined shrimp (fresh or frozen)
  • 50 g cherry tomatoes, halved
  • 30 g corn (fresh, frozen, or canned)
  • 50 g Greek yogurt
  • Juice of 1 lemon
  • Sea salt
  • Freshly ground black pepper
  • Basil to garnish
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Nutrients
  • Calories: 546
  • Carbohydrates: 28 g
  • Fat: 45 g
  • Fiber: 15 g
  • Protein: 16 g
  • Sodium: 580 mg
  • Sugar: 5 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
  • 1/4 cup chia seeds
  • 1/2 cup almond milk
  • 1/2 cup oats (soaked overnight)
  • 1 cup Greek Yoghurt
  • 2 tsp maple syrup
  • 1 tsp vanilla extract
  • Pinch of sea salt
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Nutrients
  • Calories: 213
  • Carbohydrates: 23 g
  • Fat: 9 g
  • Fiber: 6 g
  • Protein: 11 g
  • Sodium: 87 mg
  • Sugar: 4 g
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Ingredients
  • Dry Ingredients:
  • 3 cups rolled oats (ideally soaked overnight)
  • 1/2 cup raw sliced almond (ideally soaked overnight)
  • 1/2 cup raw sunflower seeds (ideally soaked overnight)
  • 1/2 cup raw pecans (ideally soaked overnight), or use the nuts of your choice
  • 1/4 cup erythritol (or coconut sugar)
  • 1 Tsp of cinnamon
  • 1/8 Tsp salt
  • Wet ingredients:
  • 1/3 cup melted coconut oil
  • 1 Tsp vanilla
  • 1/4 cup honey or maple syrup
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Ingredients
  • 50 g chicken (leftover cut slices from last night’s dinner)
  • 1 wholemeal wrap
  • 2 Tbsp Parmesan cheese
  • 1/2 onion
  • 20 g Capsicum
  • 1 Tsp Coconut oil (to brush on both sides of Sandwich Maker)
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Nutrients
  • Calories: 426
  • Carbohydrates: 42 g
  • Fat: 19 g
  • Fiber: 19 g
  • Protein: 27 g
  • Sodium: 746 mg
  • Sugar: 7 g
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Ingredients
  • 2 potatoes - boiled and cut in cubes
  • 6 Tbsp coconut oil
  • 2 cups roughly chopped green and white onions (include the greens from the green onions)
  • 2 cups roughly chopped bell peppers
  • Salt and Pepper to taste
  • 1-2 cups chopped ham
  • 1/4 cup chopped parsley
  • 2 eggs
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Nutrients
  • Calories: 997
  • Carbohydrates: 69 g
  • Fat: 63 g
  • Fiber: 11 g
  • Protein: 41 g
  • Sodium: 1,86 mg
  • Sugar: 15 g
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Ingredients
  • 2 eggs (free-range and as fresh as possible)
  • 1 Tbsp. of butter, ghee or dash of coconut oil
  • Pinch of natural sea salt
  • 1 Tbsp. of water
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Nutrients
  • Calories: 240 cal
  • Carbohydrates: 1 g
  • Fat: 22 g
  • Fiber: 0 g
  • Protein: 11 g
  • Serving Size: 1
  • Sodium: 240 mg

Omelet – Breakfast

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Anatomy of a Great Breakfast

“Breakfast consumption is associated with positive outcomes for diet quality, micronutrient intake, weight status, and lifestyle factors. Breakfast has been suggested to positively affect learning in children in terms of behavior, cognitive, and school performance.” (1) what makes up a great breakfast? One study compared oatmeal with standard boxed breakfast cereal and got these results:

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