Ingredients:

• 50g rolled oats

• 1 cup of water

• 2 tbsp milk of your choice

• 2 egg whites or 1/4 cup egg whites or 30g Pea Protein.

• 1 tsp pure maple syrup

• Sprinkle of ground cinnamon (optional)

• Berries for your topping

GLUTEN-FREE: Swap rolled oats for quinoa or rice flakes.

Method:

Step 1: Place oats and water in a saucepan over low-medium heat.

Step 2: Cook for 3-5 minutes or until cooked through.

Step 3: Add egg whites and stir continuously for 1-2 minutes or until egg whites are cooked. If using protein powder do not add it at this stage.

Step 4: Remove from heat and add a splash of milk. If using protein powder, allow to cool first. Once cooled down stir through the protein powder with the dash of milk to achieve desired consistency.

Step 5: Drizzle with maple syrup and sprinkle with ground cinnamon and top with berries.

Macros:

Calories using Protein Powder: 333Kcal, P 32g, C 44g, F 4g

Calories using egg whites: 271Kcal, P 15g, C 45g, F 4g

Ingredients:

• 2 eggs + 1 egg white

• ½ cup baby spinach chopped

• 1 green onion chopped

• 1 tbsp chopped parsley

• green vegetables of your choice (e.g. Courgette)

• 20g grated parmesan cheese

GLUTEN-FREE: This is a gluten-free recipe.

Method:

Step 1: Heat a non-stick pan to medium heat. Add onion and the green vegetables to the pan and cook for 1-2 minutes.

Step 2: Whisk together egg and egg white with parmesan cheese, season with salt and pepper.

Step 3: Pour the eggs into the pan over the green vegetables. Spread spinach and parsley over the omelette. Place lid on the pan and cook for 3 minutes.

Step 4: Flip the omelette in half and serve.

Macros:

Calories: 292Kcal, P 26g, C 9g, F 16g

Ingredients:

• 3 tbsp cup chia seeds

• 30g Bare Blends Vanilla Whey Protein

• 1/2 cup coconut milk

• 1/4 cup water

• 1 mango cheek diced

• Sprinkle cinnamon

• optional: 1 tbsp coconut or greek-style yoghurt to serve

GLUTEN-FREE: This is a gluten-free recipe.

VEGAN: Use dairy-free milk and vegan protein (such as pea protein).

Method:

Step 1: Combine the chia seeds together with your preferred protein powder in a bowl and mix them together.

Step 2: Add coconut milk and water and stir well until combined and free from protein lumps.

Ideally, soak this overnight.

Step 3: When ready to eat, stir in your preferred yoghurt.

Step 4: Top with diced mango pieces and sprinkle with cinnamon

Macros:

Calories: 384kcal, P 37g, C 30g, F 12g