267 kcal | 9.3g protein | 30g carb | 11.2g fat | 5.7g fibre
peanut toast & apple
- Wholegrain bread, 1 slice (40g)
- Peanut butter, 1 tbsp (20g)
- Apple, half (90g)
Suggestions & cautions
- You can subsitute peanut putter for other nut butters to add diversity
- If you can afford the calories, a little honey can be nice
- The type of bread and the amount of peanut butter could push this meal into higher calories. It is best to learn early on what a tablespoon of peanut butter looks like, and the calories of a slice of your favourite bread.
- Don't add margarinr or butter, the nut oils do all the work here.
200 kcal | 20.5g protein | 22g carb | 4.2g fat | 2.7g fibre
Greek yogurt w/ berries & oats
- Greek yogurt, reduced fat, plain (200g)
- Mixed berries, frozen (50g)
- Rolled oats (15g)
Suggestions & cautions
- Seeds and nuts could be added instead of oats check
- A scoop of protein powder will up your protein and your calories and add flavour - slim-it protein is 70cal per scoop for 10g protein
- Full fat yoghurt will add calories
- When substituting check for calorie equivalents
254.5 kcal | 8.1g protein | 24.9g carb | 12.8g fat | 6.3g fibre
Avocado toast
- Wholegrain bread, 1 slice (40g)
- Avocado (50g, roughly 1/4)
- Cherry tomatoes (40g)
- Feta (20g)
- Balsamic glaze, 1 tsp (5g)
Suggestions & cautions
- sprinkle some seeds on top
- Also good for lunch
- white bread is less healthy and less filling but it's your choice to use it occassionally
- When substituting check for calorie equivalents
278 kcal | 19.2g protein | 18.1g carb | 12.2g fat | 3.4g fibre
eggs and toast
- Wholegrain bread, 1 slice (40g)
- Eggs, 2 large (116g)
- Cherry tomatoes (40g)
- Baby spinach (20g)
Suggestions & cautions
- Boiled or poached eggs are your healthiest options
- If you are using oil, opt for olive on low heat (and very little
- add low cal hot sauce which can help boost your metabolism
- have your eggs however you like but be catious of added oils
- Watch your sauces and spreads. That is where the calories add up
260 kcal | 20g protein | 21.9g carb | 14.3g fat | 4.3g fibre
Tofu Scramble
- Firm tofu (100g)
- Wholegrain bread, 1 slice (40g)
- Cherry tomatoes (40g)
- Baby spinach (20g)
- Vegan chicken stock powder, 1/2 tsp (2g)
- Turmeric, 1/4 tsp (1g)
Suggestions & cautions
- You can cook the scrambled tofu without oil by stewing it in aturmeric and chicken stock. The tofu takes on the flavours and water evaporates
- add low cal hot sauce which can help boost your metabolism
- Watch your sauces and spreads. That is where the calories add up
295 kcal | 22.75g protein | 36.2g carb | 5.8g fat | approx 3.3g fibre
On-the-go protein shake
- Milk, reduced fat (250ml)
- 50ml water
- Banana, 1/3 (40g)
- Bondi Protein Co Slim It, 2 scoop (40g)
- Baby spinach (20g)
- Rolled oats (15g)
Suggestions & cautions
- I have named a protein company as this is my preference, but you can use any you choose
- Subsitute your milk of choice
- Good for on the go, but less likely to be filling
300kcal | 12.3g protein | 41g carb | 7.1g fat | 5.7g fibre
Porridge with banana & chia
- Rolled oats (30g)
- Milk, reduced fat (200ml)
- Banana, sliced (40g)
- Chia seeds (5g)
- Cinnamon, to taste
- 2 Tablespoons of low fat greek yoghurt
Suggestions & cautions
- Monk fruit sugar and erythritol are low cal natural sweeteners that I always add to my porridge
- I also like adding a pinch of salt
- This same meal can be made as overnight oats. Simply mix cold and put in the fridge - no cooking required