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Breakfast

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Ham, Mushroom & Cheese Omelette

Serves 1 407 Calories 45g Protein 23g Fat 5g Carbs 1g Fibre

Ingredients

  • 3 eggs
  • 1 egg white
  • 60g lean ham, diced
  • 30g light tasty cheese, grated
  • 30g mushrooms, sliced
  • 30g baby spinach
  • Spray oil
  • Salt & pepper

Directions

  1. Crack the eggs and egg white into a bowl. Season with salt and pepper, then whisk until well combined.
  2. Spray a non-stick frying pan with oil and heat over medium heat.
  3. Add the mushrooms and cook for 2–3 minutes until softened. Stir through the spinach until just wilted.
  4. Pour the egg mixture into the pan and gently swirl to evenly coat the base.
  5. Once the eggs begin to set, sprinkle the ham and cheese over one half of the omelette.
  6. Fold the omelette over the filling and cook for another 1–2 minutes, or until the cheese has melted and the eggs are fully cooked.
  7. Transfer to a plate and serve immediately.
  8. Optional: Serve with tomato sauce, BBQ sauce or hot sauce.
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Chicken Savoury Oats

Serves 1 502 Calories 45g Protein 17g Fat 39g Carbs 5g Fibre

Ingredients

  • 35g rolled oats
  • 100g cooked shredded chicken breast
  • 1 egg
  • 100g frozen mixed vegetables
  • 250ml water
  • 5g chicken stock powder
  • 2 tsp soy sauce
  • 5g sesame oil

Directions

  1. Add the oats, water, frozen vegetables, chicken stock powder, soy sauce and sesame oil to a large microwave-safe bowl.
  2. Microwave for 2 minutes.
  3. Add the shredded chicken and egg, then stir until well combined.
  4. Microwave for a further 1½ minutes, or until the egg is cooked and the oats are creamy.
  5. Stir well and enjoy. Top with seaweed seasoning, black pepper or chilli oil if desired.
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French Toast with Berries

Serves 1 433 Calories 30g Protein 11g Fat 49g Carbs 6g Fibre

Ingredients

Directions

  1. In a shallow bowl, whisk together the egg, egg whites, skim milk, vanilla extract and cinnamon.
  2. Dip each slice of sourdough into the egg mixture, allowing it to soak for 10–15 seconds on each side.
  3. Melt the butter in a non-stick frying pan over medium heat.
  4. Cook the French toast for 2–3 minutes per side, or until golden brown and cooked through.
  5. Top with the vanilla yoghurt and mixed berries, then drizzle with the sugar-free maple syrup.
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Chocolate Banana Peanut Butter Oats

Serves 1 451 Calories 34g Protein 14g Fat 43g Carbs 11g Fibre

Ingredients

  • 40g rolled oats
  • 120ml unsweetened almond milk
  • 1 scoop chocolate protein powder
  • 10g chia seeds
  • ½ banana, sliced
  • 10g peanut butter

Directions

  1. Add the oats, chia seeds and milk to a microwave-safe bowl.
  2. Microwave for 2–2½ minutes, stirring halfway through, until the oats are cooked.
  3. Stir through the chocolate protein powder until smooth. Add a splash of milk if needed to reach your preferred consistency.
  4. Top with the sliced banana and peanut butter.
  5. Enjoy while warm.
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Classic Vanilla Oats with Mixed Berries

Serves 1 475 Calories 32g Protein 10g Fat 49g Carbs 13g Fibre

Ingredients

  • 40g rolled oats
  • 120ml unsweetened almond milk
  • 1 scoop vanilla protein powder
  • 10g chia seeds
  • 100g mixed berries (fresh or frozen)
  • 10g honey

Directions

  1. Add the oats, chia seeds and milk to a microwave-safe bowl.
  2. Microwave for 2–3 minutes, stirring halfway through, until the oats are cooked.
  3. Stir through the vanilla protein powder until smooth. Add a splash of milk if needed to reach your preferred consistency.
  4. Top with the mixed berries and drizzle with honey.
  5. Enjoy while warm.
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Vanilla Yoghurt Bowl with Granola & Fruit

Serves 1 282 Calories 22g Protein 3g Fat 39g Carbs 5g Fibre

Ingredients

Directions

  1. Add the vanilla yoghurt to a bowl.
  2. Top with the mixed berries and granola.
  3. Drizzle with honey and enjoy.
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Chia Pudding with Berries & Granola

Serves 1 391 Calories 23g Protein 15g Fat 35g Carbs 14g Fibre

Ingredients

Directions

  1. Add the chia seeds, milk and sugar-free maple syrup to a container or jar. Stir well until the chia seeds are evenly distributed.
  2. Leave for 5 minutes, then stir again to break up any clumps.
  3. Cover and refrigerate overnight, or for at least 4 hours, until the chia pudding has thickened.
  4. Top with the vanilla yoghurt, mixed berries and granola before serving.
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Chocolate Tofu Chia Pudding

Serves 1 390 Calories 25g Protein 16g Fat 29g Carbs 12g Fibre

Ingredients

Directions

  1. Add the soft tofu, almond milk, cocoa powder and sugar-free maple syrup to a blender. Blend until completely smooth.
  2. Stir through the chia seeds until evenly combined.
  3. Transfer to a container and refrigerate overnight, or for at least 4 hours, until thickened.
  4. Top with the vanilla yoghurt, mixed berries and chocolate chips before serving.
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Chocolate Peanut Butter Banana Smoothie

Serves 1 350 Calories 28g Protein 9g Fat 35g Carbs 5g Fibre

Ingredients

  • 250ml unsweetened almond milk
  • 1 scoop chocolate protein powder
  • 1 small banana
  • 10g peanut butter
  • ½ cup ice (optional)

Directions

  1. Add all ingredients to a blender.
  2. Blend until smooth and creamy.
  3. Serve immediately.
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Green Smoothie

Serves 1 307 Calories 25g Protein 3g Fat 36g Carbs 5g Fibre

Ingredients

  • 250ml unsweetened almond milk
  • 1 scoop vanilla protein powder
  • 1 handful baby spinach
  • 100g frozen mango
  • ½ banana
  • ½ cup ice (optional)

Directions

  1. Add all ingredients to a blender.
  2. Blend until smooth and creamy.
  3. Serve immediately.
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Berry Smoothie

Serves 1 305 Calories 26g Protein 2g Fat 42g Carbs 6g Fibre

Ingredients

  • 250ml milk of choice
  • 1 scoop vanilla protein powder
  • 100g frozen mixed berries
  • ½ banana
  • 10g honey
  • Juice of ¼ lemon
  • ½ cup ice (optional)

Directions

  1. Add all ingredients to a blender.
  2. Blend until smooth and creamy.
  3. Serve immediately.
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Tropical Smoothie

Serves 1 335 Calories 25g Protein 2g Fat 52g Carbs 4g Fibre

Ingredients

  • 250ml coconut water
  • 1 scoop vanilla protein powder
  • 75g frozen mango
  • 75g frozen pineapple
  • ½ banana
  • Juice of ¼ lime

Directions

  1. Add all ingredients to a blender.
  2. Blend until smooth and creamy.
  3. Serve immediately.
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Beef & Egg McMuffin

Serves 6 385 Calories 32g Protein 15g Fat 30g Carbs 4g Fibre

Ingredients

  • 6 English muffins
  • 500g extra lean beef mince
  • 6 eggs
  • 3 slices light tasty cheese, halved
  • Tomato sauce, BBQ sauce or hot sauce
  • Spray oil
  • Salt & pepper

Directions

  1. Divide the beef mince into 6 equal portions (approximately 83g each) and shape into burger patties. Season with salt and pepper.
  2. Heat a non-stick frying pan over medium-high heat and lightly spray with oil. Cook the patties for 3–4 minutes per side. During the last minute of cooking, place ½ a slice of light tasty cheese on each patty and allow it to melt.
  3. Cook the eggs until just set.
  4. Assemble each English muffin with a beef patty, egg and your choice of tomato sauce, BBQ sauce or hot sauce.
  5. Wrap each McMuffin individually in foil and refrigerate for up to 4 days or freeze for up to 3 months.
  6. When ready to eat, reheat in the air fryer until warmed through.
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Breakfast Burrito

Serves 4 462 Calories 41g Protein 20g Fat 29g Carbs 11g Fibre

Ingredients

  • 4 high-protein wraps
  • 500g extra lean beef mince
  • 4 eggs
  • 120g light tasty cheese
  • 100g baby spinach
  • 20g taco seasoning
  • Spray oil

Directions

  1. Heat a non-stick frying pan over medium-high heat and lightly spray with oil.
  2. Cook the beef mince with the taco seasoning until browned.
  3. Stir through the baby spinach until wilted.
  4. In a separate pan, scramble the eggs.
  5. Divide the beef mixture, scrambled eggs and cheese evenly between the wraps.
  6. Fold in the sides and roll tightly into burritos.
  7. Wrap individually in foil and refrigerate for up to 4 days or freeze for up to 3 months.
  8. Reheat in the air fryer until heated through.
  9. Optional: Serve with salsa, tomato sauce or hot sauce.
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Loaded Breakfast Egg Bake

Serves 4 400 Calories 37g Protein 25g Fat 8g Carbs 3g Fibre

Ingredients

Directions

  1. Preheat the oven to 180°C.
  2. Lightly grease 4 oven-safe glass meal prep containers with spray oil. (Alternatively, use a lined baking dish and slice into 4 portions once cooked.)
  3. Divide the frozen mixed vegetables, diced ham and grated cheese evenly between the containers.
  4. Whisk together the eggs, egg whites, garlic powder, Italian herbs, salt and pepper.
  5. Pour the egg mixture evenly between the containers.
  6. Bake for 25–30 minutes, or until the eggs are fully set and lightly golden.
  7. Allow to cool completely before placing the lids on the containers.
  8. Optional: Serve with tomato sauce, BBQ sauce or hot sauce.
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Classic Vanilla Overnight Weet-Bix

Serves 4 395 Calories 31g Protein 4g Fat 54g Carbs 8g Fibre

Ingredients

  • 8 Weet-Bix
  • 320ml unsweetened almond milk
  • 2 scoops vanilla protein powder
  • 800g YoPRO Vanilla Yoghurt
  • 400g frozen mixed berries
  • 20g honey

Directions

  1. Divide the Weet-Bix evenly between 4 containers (2 Weet-Bix per container) and gently crush with a spoon.
  2. Mix the vanilla protein powder with the almond milk until smooth, then divide evenly between the containers and pour over the crushed Weet-Bix.
  3. Spread 200g YoPRO Vanilla Yoghurt over each portion.
  4. Top each with 100g mixed berries and drizzle with 5g honey.
  5. Cover and refrigerate overnight, or for at least 4 hours before serving.
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Banana Caramel Overnight Weet-Bix

Serves 4 424 Calories 31g Protein 6g Fat 52g Carbs 7g Fibre

Ingredients

Directions

  1. Divide the Weet-Bix evenly between 4 containers (2 Weet-Bix per container) and gently crush with a spoon.
  2. Mix the vanilla protein powder with the almond milk until smooth, then divide evenly between the containers and pour over the crushed Weet-Bix.
  3. Divide the sliced banana evenly between the containers.
  4. Spread 200g YoPRO Salted Caramel Yoghurt over each portion.
  5. Sprinkle 1 crushed Biscoff biscuit over each.
  6. Drizzle each portion with 10ml sugar-free caramel topping.
  7. Cover and refrigerate overnight, or for at least 4 hours before serving.
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Rocky Road Overnight Weet-Bix

Serves 4 415 Calories 42g Protein 5g Fat 48g Carbs 9g Fibre

Ingredients

Directions

  1. Divide the Weet-Bix evenly between 4 containers (2 Weet-Bix per container) and gently crush with a spoon.
  2. Pour 80ml almond milk over each portion until softened.
  3. In a separate bowl, mix the vanilla yoghurt and chocolate protein powder until smooth.
  4. Divide the chocolate yoghurt mixture evenly between the 4 containers.
  5. Top each portion with 50g raspberries and 5g mini marshmallows.
  6. Drizzle each portion with 10ml sugar-free chocolate fudge topping.
  7. Cover and refrigerate overnight, or for at least 4 hours before serving.
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