*Vegetarian *Gluten-free alternative *Dairy-free alternative

Poached eggs on toast with green capsicum, cheese, and cherry tomatoes

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 large or 2 small slices multigrain toast or rice bread (gluten-free), 3 cherry tomatoes, ¼ green capsicum

PROTEIN: 2 organic or free-range eggs poached or boiled, 2 slices low-fat tasty cheese, 1 tablespoon parmesan cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS, SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Toast your bread first then drizzle it with olive oil. Get a pot of water to boil then turn the heat down to medium to simmer. Crack an egg into a small cup or ramekin and plop it into the water and simmer for 3-5 minutes for runny eggs. Wrap the eggs individually in cling film with a bit of olive oil if cooking more than a couple of eggs. When cooked, get the eggs out and place on them on a paper towel to dry or straight onto your toast.  Add salt and pepper and you can also grate some cheese on top and serve with green capsicum, tomatoes and blueberries.

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*Vegetarian *Gluten-free alternative *Dairy-free alternative

Goats cheese on a baguette with yellow capsicum, rocket, and tomatoes

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1/3 sourdough baguette or rice bread (gluten-free), 1 cup rocket salad, 3 cherry tomatoes, ¼ of yellow capsicum

PROTEIN: 2 tablespoons goats cheese or fetta cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Cut 1/3 of the baguette in half, toast it, drizzle with extra virgin olive oil, then top with the cheese, capsicum, rocket and serve with tomatoes. Add a pinch of salt and pepper to bring out the flavour.

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*Vegetarian *Gluten-free alternative *Dairy-free

Scrambled eggs with toast, avocado and cucumber

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 big or 2 small slices seed and ancient grain sourdough Batard toast or rice bread (gluten-free), ½ cucumber

PROTEIN: 2 organic or free-range eggs

FAT: 1 tablespoon extra virgin olive oil, ½ avocado, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Put your bread in a toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the peel. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a frying pan then add the eggs stirring them slowly until cooked. Serve with avocado smeared on the toast, cucumber and cracked pepper.

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*Vegetarian *Gluten-free alternative *Dairy-free alternative

Italian Provolone cheese on whole-wheat bread with avocado and tomatoes

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 large or 2 small slices whole-wheat bread or rice bread (gluten-free), 3 cherry tomatoes

PROTEIN: 2 slices Italian Provolone or Bio cheese/ Sheeshe (dairy-free)

FAT: ½ avocado, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Toast your bread and top with avocado, cheese and tomatoes and add a pinch of salt and pepper.

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*Vegetarian *Gluten-free alternative *Dairy-free alternative

Scrambled eggs on toast with mushrooms and tomatoes

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: 1 big or 2 small whole-wheat toasts or rice bread (gluten-free), 1 tomato, ½ onion, 1 cup mushrooms

PROTEIN: 2 organic or free-range eggs, 2 tablespoons low-fat cream cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Have your toast ready in your toaster. Heat up the oil in the frying pan, add onions and cook until soft. Then add the mushrooms and cook for approx. 5 minutes (until the water evaporates).  Crack a couple of eggs into a bowl and whisk with salt and pepper.  Add the eggs to the mushrooms stirring them slowly until cooked. Serve with toast, cream cheese and tomatoes.

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*Vegetarian *Gluten-free alternative *Dairy-free alternative

Smoked salmon bun with capsicum

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 wholegrain bun with seeds or rice bread (gluten-free), ¼ red capsicum, 1 teaspoon capers

PROTEIN: 1 tablespoon low-fat cream cheese or Bio cheese/ Sheese (dairy-free), 50g smoked salmon

HERBS AND SPICES: dill, cracked pepper

METHOD:

Spread cream cheese on a wholegrain bun fresh or toasted.  Cover with slices of smoked salmon, add dill, capers and red capsicum.

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*Vegetarian *Gluten-free alternative *Dairy-free

Fried eggs on Turkish toast with avocado and tomatoes

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 serving Turkish bread or rice bread (gluten-free), 3 cherry tomatoes

PROTEIN: 2 organic or free-range eggs

FAT: 1 tablespoon extra virgin olive oil, ¼ avocado, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Have your Turkish bread ready in your toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the skin. Crack a couple of eggs into a hot frying pan with oil, add salt, pepper and cover for 3-5 minutes for a runny egg yolk. Serve with toast, avocado and tomatoes.

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*Vegetarian alternative with no bacon *Gluten-free alternative *Dairy-free

Scrambled eggs with bacon, capsicum, avocado and cherry tomatoes

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5-10 Minutes

INGREDIENTS:

CARBS: 1 large or 2 small slices multigrain toast or rice bread (gluten-free), 4 cherry tomatoes, ¼ red capsicum

PROTEIN: 1-2 pieces lean premium bacon or Tempeh bacon (vegetarian) and 2 organic or free-range eggs

FAT: 2 tablespoons extra virgin olive oil, ¼ avocado, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Put the bread in a toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the skin. Heat up half of the oil in the frying pan and cook the lean bacon on both sides until crunchy. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a clean frying pan and add the eggs stirring them slowly until cooked. Serve with avocado, capsicum, tomatoes and cracked pepper.

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*Vegetarian alternative *Gluten-free alternative *Dairy-free

Scrambled eggs with bacon and avocado on pumpkin bread

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5-10 Minutes

INGREDIENTS:

CARBS: 1 large or 2 small slices pumpkin toast or rice bread (gluten-free)

PROTEIN: 2 organic or free-range eggs, 1-2 pieces lean premium bacon or Tempeh bacon (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, ½ avocado, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Put your bread in a toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the peel. Heat up half of the oil in the frying pan and cook the lean bacon on both sides until crunchy. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a clean frying pan then add the eggs stirring them slowly until cooked. Serve with avocado on the toast.

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*Vegetarian *Gluten-free alternative *Dairy-free alternative

Smoked salmon on sourdough linseed toast with cream cheese and tomatoes

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1-2 pieces sourdough and linseed toast or rice bread (gluten-free), 4 cherry tomatoes, 1 teaspoon capers

PROTEIN: 1 tablespoon low-fat cream cheese or Bio cheese/ Sheese (dairy-free), 50g smoked salmon

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, dill

METHOD:

Spread cream cheese on the bread fresh or toasted.  Cover with slices of smoked salmon, add dill, capers and serve with tomatoes seasoned with salt and pepper.

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*Vegetarian *Gluten-free alternative *Dairy-free 

Poached eggs on toast with avocado and tomatoes

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 large or 2 small slices ancient grain toast or rice bread (gluten-free), 4-5 cherry tomatoes

PROTEIN: 2 organic or free-range eggs

FAT: ½ avocado, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Put the bread in the toaster. Get a pot of water to boil then turn the heat down to medium to simmer. Crack an egg into a small cup or ramekin and plop it into the water and simmer for 3-5 minutes for runny eggs. Wrap the eggs individually in cling film with a bit of olive oil if cooking more than a couple of eggs. When cooked, get the eggs out and place them on a paper towel to dry or straight onto your toast.  Add salt and pepper and serve with cherry tomatoes.

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*Vegetarian alternative *Gluten-free alternative *Dairy-free alternative

Turkey, spinach, egg quesadillas

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: 1 wholegrain tortilla or rice flour tortilla (gluten-free), ½ cup spinach

PROTEIN: 2 organic or free-range eggs, 2 slices turkey or tuna (vegetarian), 2 tablespoons mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up half of the oil in a pan and add the tortilla flipping it every 10 seconds until air pockets form. Add cheese, reduce the heat and cover the pan until the cheese is melted. Then add spinach and turkey slices. Fry the eggs separate, once cooked but still runny, put them on top of the turkey. Then flip over half of the tortilla closing the quesadilla like an omelet. Cut like pizza slices.

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*Vegetarian *Gluten-free alternative *Dairy-free alternative

Scrambled eggs with avocado and pepitas on ancient grain toast with tomatoes and fetta cheese

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 large or 2 small slices ancient grain toast or rice bread (gluten-free), 4-5 cherry tomatoes, 1 tablespoon pepitas

PROTEIN: 2 organic or free-range eggs, 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1-2 tablespoons extra virgin olive oil, ½ avocado, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Put your bread in a toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the peel then mash it with a fork. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a frying pan then add the eggs stirring them slowly until cooked. Serve with avocado on the toast, topped with pepitas and tomato and fetta cheese salad dressed with olive oil and seasoned with salt and cracked pepper.

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*Vegetarian alternative *Gluten-free alternative *Dairy-free

Eggs Benedict with bacon, avocado and hemp seeds

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5-10 Minutes

INGREDIENTS:

CARBS: 1 portion sourdough baguette or rice bread (gluten-free), ½ cup spinach

PROTEIN: 2 organic or free-range eggs, 2 slices lean premium bacon or tempeh bacon (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, ¼ avocado, 1 tablespoon hemp seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Put the bread in the toaster. Heat up the oil in the frying pan and cook the bacon on both sides until crunchy. Get a pot of water to boil then turn the heat down to medium to simmer. Crack an egg into a small cup or ramekin and plop it into the water and simmer for 3-5 minutes for runny eggs. Wrap the eggs individually in cling film with a bit of olive oil if cooking more than a couple of eggs. When cooked, get the eggs out and place them on a paper towel to dry or straight onto your toast.  Add salt, pepper, hemp seeds and serve with bacon, spinach leaves and avocado.

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*Vegetarian *Gluten-free alternative *Dairy-free 

Scrambled eggs with avocado and tomato

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 large or 2 small slices ancient grain toast or rice bread (gluten-free), 1 tomato

PROTEIN: 2 organic or free-range eggs

FAT: 1 tablespoons extra virgin olive oil, ½ avocado, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Put your bread in a toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the peel then mash it with a fork. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a frying pan then add the eggs stirring them slowly until cooked. Serve with avocado on the toast, tomato and seasoned with salt and cracked pepper.

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*Vegetarian *Gluten-free alternative *Dairy-free alternative

Fried eggs with spinach quesadilla and tomatoes

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 wholegrain tortilla or rice flour tortilla (gluten-free), ½ cup spinach, 2 small tomatoes

PROTEIN: 2 organic or free-range eggs, 2 tablespoons mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, sweet paprika

METHOD:

Heat up half of the oil in a pan and add the tortilla flipping it every 10 seconds until air pockets form. Add cheese, reduce the heat and cover the pan until the cheese is melted. Then add spinach and flip over half of the tortilla closing it like an omelette. Fry the eggs separate, seasoned with salt, pepper and sweet paprika. Once cooked, put them on the plate with the quesadilla and tomatoes.

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*Vegetarian *Gluten-free alternative *Dairy-free

Poached eggs on toast with smoked salmon, avocado, and spinach

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 large or 2 small slices multigrain toast or rice bread (gluten-free), ½ cup spinach, 1 tomato

PROTEIN: 2 organic or free-range eggs, 50g smoked salmon

FAT: 1 tablespoon extra virgin olive oil, ½ avocado

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Put the bread in the toaster. Get a pot of water to boil then turn the heat down to medium to simmer. Crack an egg into a small cup or ramekin and plop it into the water and simmer for 3-5 minutes for runny eggs. Wrap the eggs individually in cling film with a bit of olive oil if cooking more than a couple of eggs. When cooked, get the eggs out and place them on a paper towel to dry or straight onto your toast with spinach and tomato  Add salt and pepper and serve with smoked salmon and avocado.

*

*Vegetarian *Gluten-free alternative *Dairy-free alternative

Fried eggs on sourdough with tomato, cucumber, fetta salad

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1-2 pieces sourdough and linseed toast or rice bread (gluten-free), 1 tomato, ¼ red capsicum, ½ cucumber

PROTEIN: 2 organic or free-range eggs, 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the frying pan with olive oil and add the eggs. Season with salt and pepper and cook for 3-5 minutes covered. Toast your bread, put the eggs on the toast and serve with chopped up tomato, capsicum, cucumber and fetta cheese seasoned with salt, pepper and olive oil.

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*Vegetarian *Gluten-free alternative *Dairy-free

Poached eggs on toast with smoked salmon, avocado and spinach

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: ½ cup mixed berries (frozen), ¼ cup acai berry mix (frozen), 1 banana, 1/4 cup ancient grain rolled oats with rye, quinoa and millet or wholegrain rice flakes (gluten-free), 1 tablespoon organic brown rice malt syrup

PROTEIN: ½ cup organic vanilla yoghurt or coconut yoghurt (dairy-free), 1/4 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon chia seeds,  1 tablespoon shredded coconut, 1 tablespoon chopped walnuts

METHOD:

Blend all the berries, banana, oats, milk, yoghurt, protein powder until smooth then top with syrup, shredded coconut, chia seeds and chopped walnuts.

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*Vegetarian *Gluten-free alternative *Dairy-free alternative

Fetta, tomato, avocado on sourdough rye Vienna

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 2 slices sourdough rye Vienna or rice bread (gluten-free), 1 tomato

PROTEIN: 2 tablespoons organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon hemp seeds, ½ avocado

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Put the bread in the toaster then serve with fetta cheese, avocado, sliced tomato and hemp seeds seasoned with salt and cracked pepper.

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*Vegetarian *Gluten-free alternative *Dairy-free

Scrambled eggs with smoked salmon on wholegrain toast with tomatoes and avocado

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 large or 2 small slices wholegrain toast or rice bread (gluten-free), 4-5 cherry tomatoes

PROTEIN: 2 organic or free-range eggs, 50g smoked salmon

FAT: 1 tablespoon extra virgin olive oil, ½ avocado

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Put your bread in a toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the peel then slice it up. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a frying pan then add the eggs stirring them slowly until cooked. Serve with smoked salmon on the toast, avocado and tomato, seasoned with salt and cracked pepper.

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*Vegetarian *Gluten-free alternative *Dairy-free

French toast with tomatoes and chia seeds

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5-10 Minutes

INGREDIENTS:

CARBS: 1 portion sourdough baguette or rice bread (gluten-free), 1 tomato

PROTEIN: 2 organic or free-range eggs

FAT: 1-2 tablespoons peanut oil, 1 tablespoon chia seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, cracked pepper

METHOD:

Whisk the eggs with salt, pepper and chia seeds and soak the bread in the egg mixture.  Heat up the oil and fry both sides of the bread until golden brown. Serve with tomatoes.

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*Vegetarian *Gluten-free alternative *Dairy-free alternative

Fried eggs on toast with fetta, capsicum, cucumber and tomato salad

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 large or 2 small slices ancient grain toast or rice bread (gluten-free), 1 tomato, ½ cucumber, ¼ red capsicum

PROTEIN: 2 organic or free-range eggs, 1 tablespoon organic fetta cheese or Bio cheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, ½ avocado, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Put your bread in a toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the peel then mash it with a fork. Heat up the oil in a frying pan, add the eggs and cover until cooked. Serve with avocado on the toast, chopped up tomato, cucumber, capsicum, fetta cheese and seasoned with salt and cracked pepper.

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*Vegetarian *Gluten-free alternative *Dairy-free

Scrambled eggs on pumpkin sourdough soybean bread with hemp seeds

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 or 2 slices pumpkin sourdough soybean bread or rice bread (gluten-free), 1 tomato

PROTEIN: 2 organic or free-range eggs

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon hemp seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Put the bread in the toaster. Heat up the oil in a pan and add the whisked eggs seasoned with salt and cracked pepper. Keep stirring until cooked then serve with the bread, avocado, tomato and hemp seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Omelette with halloumi and roasted veggies

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5-10 Minutes

INGREDIENTS:

CARBS: 1 cup broccoli and carrots or any other leftover roasted veggies from dinner

PROTEIN: 2 organic or free-range eggs, 30g (4 x 0.5cm slices) halloumi cheese or Bio cheese/ Sheeshe (dairy-free), 1 tablespoon of Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Whisk the eggs in a bowl with salt and pepper. Heat up a frying pan with the oil and place the halloumi on the hot pan then add the eggs. Cover with a lid, lower the heat and cook for a couple of minutes. Then turn the omelette to the other side to cook for another couple of minutes while covered. Serve with leftover roasted vegetables and Greek yoghurt and dill dressing.

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*Vegetarian *Gluten-free *Dairy-free alternative

Mini quiche with smoked salmon, spinach, mushrooms, and zucchini

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 15-25 Minutes

INGREDIENTS:

CARBS: ½ cup spinach, ¼ cup mushrooms, ¼ cup zucchini, 1 tablespoon almond meal

PROTEIN: 50g smoked salmon, 2 organic or free-range eggs, 1 tablespoon low-fat cream cheese, 1 tablespoon mozzarella cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt and cracked pepper, parsley, 1 teaspoon baking powder

METHOD:

Preheat oven to 200C, spray muffin tin with cooking oil or use baking paper cups. Whisk together eggs with salt, pepper and chopped parsley until light and fluffy. Stir in almond meal, baking powder, smoked salmon, cheese, spinach, mushroom and zucchini. Bake for 20-25 minutes until the egg mixture is set. Remove from the oven and let rest about 5 minutes before serving.

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*Vegetarian *Gluten-free *Dairy-free

Omelette with zucchini

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: ½ onion, 1 zucchini

PROTEIN: 2 organic or free-range eggs

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oil in a frying pan and cook the onion, zucchini, salt and pepper until soft. Whisk the eggs in a bowl with a pinch of salt and add the cooked onion with zucchini into the egg mixture. Then pour into the pan, cover with a lid, lower the heat and cook for a few minutes. Then turn the omelette to the other side to cook for another few minutes while covered. Keep checking the edges if its ready to be flipped.

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*Vegetarian *Gluten-free *Dairy-free alternative

Eggs with pumpkin, chickpeas, halloumi

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5-10 Minutes

INGREDIENTS:

CARBS: 1 cup oven-baked pumpkin, ½ cup organic chickpeas (can- drained and washed)

PROTEIN: 30g (4 x 0.5cm slices) halloumi cheese, 1 or 2 organic or free-range eggs, 1 tablespoon of Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Boil the eggs for 5 minutes for runny or 10 minutes for hard yolks. Grill the halloumi on each side on a hot frying pan until brown.  I usually have some oven baked pumpkin left over in the fridge. If you don’t, just cut up a few and fry them on a pan with some oil. Serve with Greek yoghurt and dill dressing and season with salt and pepper.

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*Vegetarian *Gluten-free *Dairy-free

Omelette with tuna

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 3 cherry tomatoes

PROTEIN: 2 organic or free-range eggs, ½ can tuna, ¼ cup mozzarella cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Whisk the eggs in a bowl with salt and pepper and mix in the tuna (drain the liquid). Heat up a frying pan with the oil and add the mixture. Cover with a lid, lower the heat and cook for a couple of minutes. Then add the cheese and turn the omelette to the other side to cook for another couple of minutes while covered. Serve with tomatoes.

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*Vegetarian *Gluten-free *Dairy-free

Eggs Scrambled with chargrilled vegetables

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5-10 Minutes

INGREDIENTS:

CARBS: 2 cups chargrilled vegetables- ½ paprika, ½ red onion, 5 asparaguses, 1 tomato (or veggies leftover from dinner)

PROTEIN: 2 organic or free-range eggs

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

I’d normally use the chargrilled vegetables left over from dinner.  If you don’t have any, you can quickly fry them on a pan with some olive oil and salt. Whisk the eggs in a bowl then cook them separate with some salt and pepper and serve on top of the veggies once ready.

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*Vegetarian *Gluten-free *Dairy-free alternative

Scrambled eggs with smoked salmon, cottage cheese and avocado

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5-10 Minutes

INGREDIENTS:

CARBS: ½ onion, 1 teaspoon capers

PROTEIN: 2 organic or free-range eggs, 50g smoked salmon, 1 tablespoon low-fat cottage cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, ½ avocado

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, dill

METHOD:

Chop up the onion and cook on medium heat covered with some olive oil, salt and pepper until soft. Cut up the smoked salmon into small pieces. Whisk the eggs in a bowl and add the salmon and dill. Then add the mixture to the onion and scramble until cooked. Serve with cottage cheese topped with capers and avocado.

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*Vegetarian *Gluten-free *Dairy-free alternative

Cheese and Mushrooms

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10-15 Minutes

INGREDIENTS:

CARBS: 3 large flat mushrooms, 3 cherry tomatoes, 1 cup rocket salad

PROTEIN: 3 slices Italian Provolone cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oil on the frying pan and cook the large mushrooms on each side for a couple of minutes. Put cheese on top and place under the grill for five minutes or until melted. Season with salt and pepper and serve with rocket leaves and tomatoes.

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*Vegetarian *Gluten-free *Dairy-free alternative

Zucchini fritters with smoked salmon and cream cheese

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: ½ zucchini, 3 tablespoons of almond flour, lemon zest from ½ lemon

PROTEIN: 2 organic or free-range eggs, 50g smoked salmon, 1 tablespoon low-fat cream cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, dill

METHOD:

Grate the zucchini, then squeeze out all the water. Add salt, pepper, lemon zest, eggs, almond flour and mix it all together. Heat up the oil in a frying pan and add a couple of tablespoons of the mixture on the hot pan, shaping it into fritters. Carefully flip over after 5 minutes. Then serve with cream cheese, smoked salmon, and dill.

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*Vegetarian *Gluten-free *Dairy-free alternative

Omelette with halloumi, spinach, zucchini and kale

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 15 Minutes

INGREDIENTS:

CARBS: 1 cup spinach, 1 cup kale, ½ zucchini

PROTEIN: 30g (4 x 0.5cm slices) halloumi cheese, 2 organic or free-range eggs, 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon chia seeds

HERBS, SPICES, AND BAKING: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oil in a frying pan and cook the zucchini, spinach, and kale with salt and pepper until soft. Whisk the eggs in a bowl with a pinch of salt and add the cooked vegetables and chia seeds into the egg mixture. Heat up a frying pan with the oil and place the halloumi on the hot pan then add the eggs. Cover with a lid, lower the heat and cook for a few minutes. Then turn the omelette to the other side to cook for another few minutes while covered. Keep checking the edges if its ready then serve with yoghurt and dill dressing or Vegenaise.

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*Vegetarian *Gluten-free *Dairy-free alternative

Almond chia seed bread with cottage cheese, cucumber, and tomatoes

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 2 Minutes

INGREDIENTS:

CARBS: 3/4 cup almond flour, ½ cucumber, 3 cherry tomatoes

PROTEIN: 1 organic or free-range egg, 1/4 cup low-fat cottage cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon chia seeds

HERBS, SPICES, AND BAKING: pinch of pink Himalayan salt and cracked pepper, 1 teaspoon baking powder

METHOD:

For the toast: Mix the egg, olive oil, almond flour, salt, chia seeds and baking powder together and press into a square or rectangle microwavable container.  Microwave on high for 2 minutes. To serve, smear your toast with cottage cheese and top with cucumber and tomatoes seasoned with salt and pepper.

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*Vegetarian *Gluten-free *Dairy-free alternative

Omelette with capsicum and fetta cheese

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: 1 spring onion, ½ red capsicum

PROTEIN: 2 organic or free-range eggs, 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon hemp seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt and cracked pepper

METHOD:

Whisk the eggs in a bowl with salt and pepper. Heat up a frying pan with the oil and add the chopped spring onion and capsicum. Cook for a couple of minutes then add to the eggs with hemp seeds and fetta cheese. Heat up the oil in a clean frying pan, add the mixture and cover with a lid, lower the heat and cook for a couple of minutes. Then turn the omelette to the other side to cook for another couple of minutes while covered.

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*Vegetarian *Gluten-free *Dairy-free alternative

Spinach, leek, zucchini and fetta cheese low carb muffins

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: ½ cup spinach, ¼ cup zucchini, ¼ cup leek, ½ cup almond flour

PROTEIN: 1 organic or free-range egg, 1 tablespoon mozzarella, 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoons organic butter, 1 tablespoon hemp seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, cracked pepper, ½ teaspoon baking powder

METHOD:

Heat up the oven to 200C. In a food processor mix almond flour, salt, pepper, baking powder, egg and butter. Then gently fold in the vegetables (cooked or raw) and fetta cheese. Pour into a muffin tray or patty pans after greasing with oil, top with mozzarella cheese and hemp seeds. Bake for 20 minutes or until brown.

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*Vegetarian *Gluten-free *Dairy-free alternative

Poached eggs and fetta cheese on organic baked beans

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 can organic baked beans

PROTEIN: 2 organic or free-range eggs, 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon walnuts

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt and cracked pepper

METHOD:

Get a pot of water to boil then turn the heat down to medium to simmer. Crack an egg into a small cup or ramekin and plop it into the water and simmer for 3-5 minutes for runny eggs. Wrap the eggs individually in cling film with a bit of olive oil if cooking more than a couple of eggs. Heat up your baked beans. When the eggs are cooked, get them out and place them on a paper towel to dry or straight onto the baked beans topped with walnuts, fetta cheese and fresh parsley.

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*Vegetarian *Gluten-free *Dairy-free

Scrambled eggs with tomato, onion and capsicum

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: ½ green capsicum, ½ onion, 1 tomato

PROTEIN: 2 organic or free-range eggs

FAT: 1-2 tablespoons extra virgin olive oil, 1 tablespoon hemp seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, cracked pepper

METHOD:

Heat up the oil and add the chopped onion first then a few minutes later the capsicum. Cook covered until soft then add the chopped up tomato. Season with salt and pepper. Get rid of the excess water and mix in the scrambled eggs seasoned with salt, pepper and hemp seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Smoked salmon and spinach omelette

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 cup spinach

PROTEIN: 50g smoked salmon, 2 organic or free-range eggs, 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon Greek yoghurt and dill dressing or Veganaise (dairy-free)

FAT: 2 tablespoons extra virgin olive oil

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt and cracked pepper, dill

METHOD:

Heat up the oil and cook the spinach first for a couple of minutes then set aside. Scramble the eggs in a separate bowl seasoned with salt, pepper and dill. Then add the sliced up smoked salmon, mozzarella and spinach. Mix well with a fork. Heat up the oil and add the egg mixture then cover with a lid. When cooked, flip over or fold in half and serve with Greek and dill yoghurt dressing.

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*Vegetarian alternative *Gluten-free *Dairy-free

Omelette with bacon, capsicum and hemp seeds

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: ½ red capsicum, ½ onion, 1 tablespoon fresh parsley

PROTEIN: 2 organic or free-range eggs, 2 slices premium lean bacon or tempeh bacon (vegetarian)

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon hemp seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Cut up the onion, bacon and capsicum into little squares then cook on the frying pan with some olive oil for 5 minutes. Whisk the eggs in a bowl with a pinch of salt and pepper and mix in the cooked ingredients until they are all covered with eggs. Heat up a frying pan with the oil and add the egg mixture. Cover with a lid, lower the heat and cook for a few minutes. Then turn the omelette to the other side to cook for another few minutes while covered. Keep checking the edges if its ready then serve with fresh capsicum, parsley and hemp seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Spinach chia quiche

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 25-30 Minutes

INGREDIENTS:

CARBS: 1 cup spinach, ½ onion

PROTEIN: 2 organic or free-range eggs, ¼ cup mozzarella cheese or Bio cheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon chia seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oven to 200C. Cook the onion and spinach with salt and pepper until soft. Whisk the eggs in a bowl with a pinch of salt and pepper and add the cooked vegetables, cheese and chia seeds. Mix well, then grease an oven safe dish with olive oil and pour in the egg mixture. Bake in the oven for approx. 20 minutes or until golden brown.

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*Vegetarian alternative *Gluten-free *Dairy-free alternative

Omelette with turkey, spinach and mozzarella

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5-10 Minutes

INGREDIENTS:

CARBS: ½ cup spinach, ½ onion, 1 tablespoon fresh parsley

PROTEIN: 2 organic or free-range eggs, 40g turkey breast or tuna (vegetarian), 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon hemp seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oil in a frying pan and cook the onion, then spinach with salt and pepper until soft. Whisk the eggs in a bowl with a pinch of salt and pepper add the cooked onion with spinach, sliced turkey breast and mozzarella. Heat up a frying pan with the oil and add the egg mixture. Cover with a lid, lower the heat and cook for a few minutes. Then turn the omelette to the other side to cook for another few minutes while covered. Keep checking the edges if its ready then serve with parsley and hemp seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Baked beans on low-carb bread with tomato salsa and fetta cheese

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 1 Hour 10 minutes

INGREDIENTS:

CARBS: ½ cup organic baked beans (can), 1 tomato, 1 small clove garlic, 1 tablespoon fresh parsley, 2 tablespoons almond flour, 1 tablespoon organic psyllium husk, 1 tablespoon vinegar

PROTEIN: 1 organic or free-range egg white, 1 tablespoon organic fetta cheese or Bio cheese (dairy-free)

FAT: 1 tablespoon flaxseed meal, 1 tablespoon extra virgin olive oil

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, cracked pepper, ½ teaspoon baking powder, 3 tablespoons hot water

METHOD:

To make the low-carb bread: Preheat the oven to 170C. Mix almond flour, flaxseed meal, psyllium husk, salt and baking powder. Then mix the egg white with the vinegar and add to the dry mixture at high speed  (mixing for 10 seconds) until just combined (do not overmix). Have the hot water ready and do the same. Grease baking paper in an oven-safe dish and put the mixture in, shaping it into bread then bake for approx. 1 hour. Once ready, let it cool on a rack for 5 minutes. For the tomato salsa, great the tomato and garlic, add salt, pepper and olive oil and mix well. Serve the toast with baked beans, fetta cheese, tomato salsa and parsley.

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*Vegetarian *Gluten-free *Dairy-free alternative

Omelette with fetta cheese and tomatoes

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: 1 tomato

PROTEIN: 2 organic or free-range eggs, 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon chia seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, cracked pepper

METHOD:

Scrambled the eggs with salt, pepper, chia seeds and fetta cheese. Add into a hot frying pan and cook for approx. 5 minutes each side on medium heat covered. Serve with tomatoes.

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*Vegetarian *Gluten-free *Dairy-free

Scrambled eggs with baked beans chickpeas and tomatoes

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: ½ cup organic baked beans, ½ cup organic chickpeas (can-drained, washed)

PROTEIN: 2 organic or free-range eggs

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon hemp seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt and cracked pepper

METHOD:

Whisk the eggs with salt and pepper and cook on a hot frying pan with some oil until ready. Serve with baked beans mixed with chickpeas, chopped up tomatoes and hemp seeds.

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*Vegetarian *Gluten-free *Dairy-free

Scrambled eggs with zucchini

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: ½ onion, 1 zucchini

PROTEIN: 2 organic or free-range eggs

FAT: 1-2 tablespoons extra virgin olive oil, 1 tablespoon hemp seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, cracked pepper

METHOD:

Heat up the oil and add the chopped onion first then a few minutes later the zucchini. Season with salt and pepper and cook covered until soft. Get rid of the excess water and mix in the whisked eggs seasoned with salt, pepper and hemp seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Turkey and peas omelette

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: ½ cup peas (can-drained and washed)

PROTEIN: 40g turkey breast, 2 organic or free-range eggs, 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon hemp seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt and cracked pepper

METHOD:

Scramble the eggs in a  bowl seasoned with salt and cracked pepper. Then add the sliced up turkey breast, peas, hemp seeds and mozzarella. Mix well with a fork. Heat up the oil and add the egg mixture then cover with a lid. When cooked, flip over or fold in half.

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