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Ingredients

• 1 cup Almond Milk, Unsweetened;

• 1/2 cup Cottage Cheese (or additional 1/2 cup Almond Milk for Dairy-Free version);

• 1/2 teaspoon Sea Salt;

• 2 Large Eggs;

• 2 Egg Whites;

• 1 1/4 cup Buckwheat Flour;

• 2 tablespoons Coconut Oil, in liquid form;

• Coconut Oil for cooking.

Savoury Filling Option (enough for 2 crepes):

• 3 eggs, scrambled;

• 1/2 cup red or yellow bell pepper, lightly sautéed in coconut oil for 5 minutes;

• 1 cup Spinach, lightly sautéed in coconut oil for 2 minutes.

Directions:

1. In blender, add Almond Milk, Cottage Cheese (or additional Almond Milk), Sea Salt, Eggs and Egg white. Blend on high for 45 seconds. Add Buckwheat flour and blend another 10 seconds. Refrigerate mixture in blender container for 45 minutes before using.

2. After 45 minutes, remove container, add Coconut Oil (in liquid form) and blend right away before it can solidify in the cold batter.

3. Heat your non-stick frying pan over medium heat, just barely enough to make the batter slightly sizzle. Do not let pan get to hot or batter will not spread. Watch how first crepe spreads. You may need to decrease or increase heat.

4. Add 1/4 cup batter to the pan and swirl pan to distribute it evenly in a thin layer across the bottom. Cook just until the bottom is browned and can easily be flipped. Cook other side for about 20-30 seconds. Save extra crepes by using wax paper to separate each. Wrap and freeze for later.

These can be filled with a variety of different options. Makes 10 – 12 (10 inch) crepes.

Ingredients

• 1 Cup Fat Free Greek Yoghurt;

• 2 1/2 Cups Egg Whites;

• 3 Scoops Whey Protein;

• 1 Cup Oats;

• 1 Cup Oat Bran;

• 2 tsp Vanilla Extract;

• Splenda / Sweetener to taste.

Directions:

1. Combine all ingredients into a blender.

2. Once blended, pour 5 ounces of batter into a waffle maker, heat and serve.

You can also serve with chicken.

This recipe makes 8.

Ingredients

• 2 1/2 Cups Liquid Egg Whites;

• 1 Cup Oats;

• 6 oz Sweet Potato;

• Cinnamon;

• Splenda/sweetener to taste.

Directions:

1. Add all of the ingredients into a blender.

2. After blending, pour mixture into a waffle maker, heat and serve.

This recipe makes 4.

Ingredients

• 1 Cup Plain Non-fat Greek Yoghurt;

• 5 tbsp Srirachi Hot Sauce;

• 1 Piece Bread, Toasted;

• 1/4 Thinly Sliced Avocado;

• 1 Egg;

• 1/4 Cup Egg Whites;

• Onions & Herbs (optional to taste).

Directions:

1. To make the sauce, combine the Greek yoghurt and Sriracha hot sauce. The Srirachi amount can also be changed if you're watching your sodium intake.

2. Next, cook a whole egg, and 1/4 cup egg whites over a medium heat.

3. Place the egg on your toasted bread, top with sliced avocado and your Srirachi and yoghurt sauce.

Ingredients

• 2 tbsp Coconut Flour;

• 2 tbsp Almond Flour;

• Stevia to taste;

• Cinnamon to taste;

• 1 Chopped Apple;

• Liquid Egg Whites (To make a thin batter).

Directions:

1. Mix everything except apple in microwave safe bowl. Let stand for a couple of minutes so coconut flour can absorb some moisture.

2. Stir and then add the apple. Stir again and microwave for about 8-9 minutes.

Makes a very large “muffin” or can be portioned in several servings.

Ingredients

• 1/4 Cup Almond Flour;

• 1/2 Cup Egg Whites;

• 1 tbsp Coconut Oil;

• 1 Cup Raspberries.

Directions:

1. Mix egg and almond flour, heat oil in frying pan.

2. Pour half of batter into frying pan and cook until brown around edges then flip over. Cook other side until brown. Cook remaining batter in the same manner and server with the raspberries.

This recipe makes one serving.

Ingredients

• 80 grams oats;

• 4 egg whites;

• 150 grams Solid Packed Pumpkin canned;

• 1 tbsp cinnamon;

• 1/4 cup Splenda/Stevia/no-calorie sweetener;

• 1 tsp baking powder.

Directions:

1. Pre-heat your frying pan or griddle on a medium temperature depending on your stove.

2. Grind the oats into a powder/flower using either a coffee grinder or blender.

3. Add and mix (dry ingredients) oat powder/flour, cinnamon, no-calorie sweetener, & baking powder into a large mixing bowl.

4. In a separate mixing bowl mix the egg whites and pumpkin together. The pumpkin is like an apple sauce consistency so it will mix with the egg white easily.

5. Pour the egg white and pumpkin mix into the dry ingredients bowl and blend together. Now the consistency of the mix may be to your liking already in which you may want to start making the pancakes. If you add a 1/4 cup of water which you can make an extra pancake or two.

6. Once your batter is to your liking spray your frying/griddle with non-stick spray or whatever product you use for non-stick purposes. Scoop the batter using a 1/4 cup measuring cup and pour batter onto the frying pan/griddle.

7. When you see light bubbles start to form and the edges of the pancakes get firm they are ready to flip.

8. Serve and enjoy, you can top with what you like.

Note: If you need or want added carbs you can add milk to the mix as well as if you need more protein you can add vanilla protein powder.

Without adding any water or milk to the batter using a 1/4 measuring cup to pour on batter you can get 6 - 8 pancakes. If you add a 1/4 cup of water or milk to the mix you can get 8 - 10 pancakes.

Ingredients

• 1 cup oatmeal;

• 2 whole jumbo eggs;

• 1 scoop whey protein;

• 1 tablespoon honey;

• 1 tablespoon peanut butter;

• 20 grams of carbs from fruit (banana, blueberries or strawberries);

• Cinnamon (to taste);

• 1/4 cup sugar free syrup.

Directions:

1. Mix it all up into a pancake batter. You may have to add a tiny bit water to mix it easy. Spray oil on frying pan, cook until brown and you can throw cinnamon for extra taste or some sugar free syrup.

This recipe makes 2 high protein servings.

Ingredients

• 8 oz skim milk;

• 1 banana;

• 1/2 cup of oats;

• 2 scoops of whey protein powder.

Directions:

1. Chose your favourite protein powder flavour, and combine all ingredients into a blender and blend until smooth.

Ingredients

• 1 frozen (or fresh) medium banana;

• 1 cup (8 ounces) plain yoghurt;

• 100ml ice cold water (don't use if using frozen banana);

• 1 ounce ground almonds;

• 1 cup raw oats;

• 1 scoop protein powder.

Directions:

1. Place all ingredients into a blender, and blend until smooth. Add extra water if you prefer a weaker mixture. Pour into a tall glass and drink. The perfect breakfast, or meal on the go.

This recipe makes one protein drink.

Ingredients

• 2 large whole eggs and 4 eggs whites;

• 1/4 of an onion, finely chopped;

• 1 whole red chilli (or chilli to taste), finely chopped;

• 1 clove garlic, finely chopped;

• 50g cottage cheese;

• Pinch of mixed herbs;

• 2 slices of whole brown bread.

Directions:

1. Grab a small non-stick frying pan and spray a small amount of olive oil cooking spray to coat the pan.

2. In a small mixing bowl add 2 whole eggs and 4 egg whites and whisk.

3. Add 1/4 of onion, 1 clove of garlic and 1 whole red chilli - all finely chopped.

4. Now add 50g of cottage cheese and a pinch of mixed herbs.

5. Whisk this mix fully.

6. With the frying pan at moderate heat, add the contents of the mixing bowl and put your toast in the toaster now.

7. Gently stir the contents to scramble the eggs. Once eggs are scrambled add them to toast on a large plate.

Ingredients

• 8 egg whites;

• 2 whole eggs;

• 1 large white onion;

• 3oz (90 grams) ground turkey;

• 1.5 cups of kidney beans;

• 1 cup of chopped green and red peppers;

• 1 whole mushroom;

• 3 tablespoons of olive oil;

• 1 teaspoon of black pepper;

• 3 gloves of garlic;

• One chopped red pepper;

• 1 tablespoon of Worcestershire sauce.

Directions:

1. Grab a deep wok or a non-stick frying pan. Add all the spices, turkey and vegetables and cook in 1 tablespoon of olive oil until they're soft.

2. In a large mixing bowl whisk the eggs.

3. Now grab an omelette size frying pan. Add 2 tablespoons of olive oil and heat.

4. Now EITHER add the turkey/vegetable mixture to the egg mixture and cook together until firm OR you can cook the egg mixture and wrap it around the turkey/vegetable mixture. It's up to you.

Ingredients

• 5 large egg whites;

• 2 whole eggs;

• 4 large tablespoons of cottage cheese;

• 150 grams of cucumber (diced);

• 30 grams of shredded low fat mozzarella cheese;

• 15 grams of black olives (optional);

• 30 grams of chopped mushrooms;

• 1/2 white onion, chopped fine;

• 1/2 a teaspoon of black pepper.

Directions:

1. Whisk up the whole eggs and egg whites in a large mixing bowl.

2. In a small frying pan cook the onion and mushrooms until soft.

3. Remove the onions and mushrooms and add them to the egg mix.

4. Add all the other ingredients except the shredded cheese.

5. Mix the ingredients then add to a moderately heated frying pan with a tablespoon of olive oil.

6. Stir the mixture gently to scramble the eggs.

7. Serve on a large plate. Sprinkle shredded cheese over the top.

To add extra carbs serve of two pieces of brown or whole grain toast.

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