breakfast

Food

Recipe: Turkey & Sweet Potato Hash

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(per serving) 435kcal / 47 P / 33 C / 11 F

A super easy one pan bake for your breakfast! Just grab a pan and bake away, no other baking/cooking equipment necessary.


Ingredients

  • 200g (7oz) lean turkey mince (+ cooking spray)

  • 2 small sweet potatoes

  • Roast vegetable seasoning or a combo of salt, pepper, and rosemary (example)

  • 2 tbsp salt and sugar reduced BBQ sauce (example) - included in macros

  • 4 whole eggs

 

Method

  1. Preheat oven to 180C (350F)

  2. Line a baking tray with baking paper

  3. Wash and chop sweet potatoes (leaving skin on)

  4. Place sweet potatoes on baking tray with roast vegetable seasoning

  5. Cook sweet potatoes in the oven for 15 mins, remove and flip potatoes over

  6. Clear room on the tray between the potatoes for 4 eggs

  7. Crack and pour eggs into gaps between potatoes

  8. Put the tray back into the oven for a further 10 minutes

  9. Heat up a pan, add a small amount of cooking spray and cook turkey mince for 10 mins (breaking into small pieces)

  10. Add turkey mince to plate and serve with potato hash, eggs and BBQ sauce on top

Food

Recipe: Passionfruit Yoghurt & Granola

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(per serving) 293kcal / 29 P / 18 C / 11 F

A quick, high protein snack.


Ingredients

  • 100g Greek yoghurt

  • 1 passionfruit

  • 3 strawberries

  • 2 tbsp paleo protein mix (I used this one but you could take a combination of flaxseed, sunflower seeds, almonds, and chia seeds)

 

Method

  1. Combine all ingredients for an easy snack or breakfast option!

Food

Recipe: Poached Pear Quinoa Porridge

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(per serving) 380kcal / 5 P / 64 C / 14 F

A low fat take on porridge without the using oats. Great textures and flavours of pear, nutmeg and cinnamon.

Ingredients (poached pear)

  • 2 Bosc/Kaiser pears

  • 4 cups (cool) water

  • 1/4 tsp nutmeg

  • 1/2 tsp cinnamon

  • 1 tsp vanilla extract

  • 2g (2 sachets) stevia


Ingredients (quinoa porridge)

  • 1 cup quinoa

  • 4 cups light coconut milk

  • 2 tbsp maple syrup

  • 1 tsp vanilla extract

  • 1/4 cup raisins

  • 1 tsp cinnamon

 

Method

  1. You will need 2 saucepans, saucepan 1 = pear saucepan, saucepan 2 = quinoa saucepan

  2. Place 4 cups of cool water, vanilla, nutmeg, and cinnamon into pear saucepan and bring to the boil

  3. Peel 2 bosc pears, place into the pear saucepan and turn the water down, allow these to simmer for approximately 30 mins (check on them regularly to make sure they are cooking evenly)

  4. Rinse and drain your quinoa

  5. In saucepan 2 place all quinoa porridge ingredients, bring to the boil, and then turn down the temperature to let quinoa mixture simmer (with lid off) for 25-30 mins, stirring every 3-5 mins

  6. The quinoa mixture will thicken

  7. Check pears are soft and remove from the liquid, slice in half

  8. Remove quinoa from the heat and serve

Food

Recipe: Banana Protein Oats

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Makes 1 serving

439 cal / 22.6 P / 52.9 C / 16.1 F

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Ingredients

  • 1/2 cup rolled oats

  • 1/2 cup water

  • 1/2 cup almond milk

  • 1 scoop vanilla protein powder (I like to use this one in baking/cooking)

  • 1/2 tbsp cacao nibs

  • 1/2 banana (mashed)

  • Cinnamon

  • (to serve) 1 tbsp flaked almonds

  • (to serve) 1/2 tsp bush honey


Method

  1. Place a saucepan on low heat.

  2. Add oats, water, almond milk, and protein powder into the saucepan and stir (you will need to stir this recipe regularly).

  3. As the mixture becomes thicker add in 1/2 a mashed banana, cinnamon, cacao nibs, and continue to stir.

  4. Serve in a bowl and add some flaked almonds and a small amount of bush honey

Food

Recipe: Apple Cinnamon Mug Cake

Makes 1 serve
Carbs 31g / Fat 10g /Protein 10g / Calories 337


Ingredients

  • 1tbsp coconut flour
  • 1tbsp almond flour
  • 2g natvia
  • 1/2tsp cinnamon
  • 1.5tbsp almond milk
  • 1 egg
  • 1 green apple

Method

1. Combine all the dry ingredients in a mug, stir
2. Add in almond milk and an egg, stir again
3. Use a hand-held grater to grate a green apple (obviously exclude the core haha)
4. Add the grated apple into the mug and stir
5. Microwave for 1-1.5 mins (this will change depending on the wattage of your microwave). Watch during the process to make sure it doesn’t overflow.
6. Serve with cinnamon!

Food

Recipe: Meal Prep Baked Brekky

Makes 2 Servings
Carbs 22g /Fat 28g / Protein 16g / Calories 414


Ingredients

  • 4 small potatoes
  • 1 tsp avocado oil
  • Cayenne pepper
  • 3 eggs
  • 300g steamed spinach
  • 1 avocado
  • 2tbsp tomato chutney (1 each)

Method

1. Preheat oven to 210C (410F)
2. Dice up 4 potatoes (if making enough for two people)
3. Lightly cover potato with avocado oil and cayenne pepper and place on a baking tray
4. Cook for 15-20 mins, until cooked through
5. While the potatoes are cooking boil 3 eggs on your stovetop
6. After eggs have boiled allow them to cool
7. Place a steamer on top of the still hot water from the eggs and steam your baby spinach leaves
8. Once the eggs are cool remove the shells and cut the eggs up
9. Store eggs, potato and spinach in a container, serve with tomato chutney and avocado.

Food

Recipe: Protein Mug Cake

Makes 1 serving
Carbs 34g / Fat 2g / Protein 39g / Calories 309


Ingredients

  • 3tbsp quinoa flakes
  • 1/2tsp baking powder
  • 2g natvia
  • 2tbsp protein powder (chocolate works best!)
  • 1/2 a banana
  • 3tbsp greek yoghurt

Method

1. Mix all dry ingredients in a mug
2. Mash up 1/2 a banana (per person) and add into the mix
3. Add in Greek yoghurt and stir
4. Microwave for 1-1.5 mins (this will change depending on the wattage of your microwave). If the mix expands too much in the mug pause your microwave for a few seconds before resuming.
5. Serve with an extra spoonful of greek yoghurt if desired.

Food

Receipe: Baked Tomato Cups

Anyone else a sucker for a good savoury breakfast with some nice toast and olive oil? I have made a video with this little number for you then!


Makes 1 serving
Carbs 23.7g / Fat 33.3g / Protein 28.9g / Calories 498.2
NOTE: This is calculated to include +1 slice of toast.


Ingredients

  • 2 tomatoes
  • 2 eggs
  • 1/2 handful chopped chilli
  • 1/2 handful lactose-free cheese (works with most dairy/lactose-free cheeses)
  • Black pepper
  • (Optional) Toast with olive oil for serving

Food

Recipe: Basic Breakfast Bowl

There's something I really love about cooked apple, I think it may stem from my love of apple pie as a child, that's why there's something so great about having it for breakfast. This is usually more of a weekend breakfast for me, but I had some spare time this morning so decided to whip it up! It's incredibly simple and I love the taste.


Makes 1 serving
Carbs 62.5g / Fat 12.5g / Protein 7.3g / Calories 352


Ingredients:

  • One apple (sliced)
  • 1 banana (sliced)
  • 1.5 tbsp coconut sugar
  • 1 tbsp shredded coconut
  • 2 tbsp chia + flaxseed mix

Method:

  1. Chop the apple up and lightly dust the sides with the coconut sugar
  2. Place the apple pieces in a frying pan/skillet on a medium heat until they are golden brown all over and soft to the touch (this takes about 10 minutes for me usually)
  3. Place the apple pieces, banana, shredded coconut and chia+flaxseed mix into a bowl and enjoy!

Food

Recipe: Sweet Apple, Date & Walnut Oats

sweetoats2

It's meant to be summer here - *meant* to be... It's currently cold and rainy. I've been spending my Sunday morning editing the last photos that need to be done for the 8 Week Transformation Challenge eBook. We've already had over 150 people sign up for it, I am so excited! (By the way, if you sent through a request to be a part of the challenge I have sent out your thankyou/information emails, if you haven't received it yet I suggest you check your junk or spam inboxes! Let me know here if you still haven't got them!) Anyway, this morning has been busy and quiet and Beau won't wake up so I decided to make this for breakfast for myself. Hands down my new favourite breakfast for training days, it's high in carbohydrates and good fats to help fuel your workout.


Makes 1 serving
Carbs 119.7g / Fat 15.5g / Protein 8.7g / Calories 611.3

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*GF depending on what type of oats you use.


Ingredients

  • 1 medium apple (diced)
  • 4 dates (chopped)
  • 20g walnuts (chopped)
  • 2 tsp coconut sugar
  • 1/3 cup oats
  • 2/3 cups water

Method

  1. Place diced apple and coconut sugar in a pan on a low heat, stir occasionally
  2. In a saucepan combine oats and water on low heat and stir regularly until water almost absorbed
  3. Once the water is absorbed in the saucepan add chopped dates and continue to stir until water is fully absorbed into the oats
  4. Add the apple into the saucepan and stir to combine
  5. Remove from saucepan and add walnuts to serve

Food

Recipe: Vegan Caramel Nut Smoothie

vegannutsmoothie

First of all, sorry about how we have only been able to post once or twice a week lately! Incase anyone didn't know, Beau and I are in the process of trying to open up a gym and write 2 books (one is the free 8 week challenge book and the other is a full fitness guide for you)! That plus working our jobs and I'm doing summer semester at uni means that we are a little busy at the moment! But I decided to whip up this delicious smoothie for breakfast, I'm a bit of a sucker for anything that is almond butter or peanut butter flavoured, I just can't help myself.

Also check out the new eatrunlift instagram if you want to keep up to date with new recipes and fitness guides!


Makes 1 serving
Carbs 108g / Fat 23g / Protein 10g / Calories 636

all

Ingredients

  • 1 cup coconut milk
  • 5 dates
  • 1 tsp vanilla bean paste
  • 1 tsp molasses (or maple syrup can be okay too)
  • 3-4 ice cubes
  • 1/4 cup cashews
  • 2 tsp almond butter

Method

  1. Like the rest of the smoothie recipes, no real steps, just throw it all in your blender!
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Food

Recipe: Peaches and Cream Smoothie

peachesncream

Photography by me, set styling by Kymberly Louise

Whilst Beau and I are busy packing and getting ready to head overseas tomorrow amongst still working and finishing off our books smoothies have become such a convenient snack option for us. This little number is a great option for the mornings.


Makes 1 serving
Carbs 26g / Fat 3g / Protein 5g / Calories 143

coeliacvegetarian

Ingredients

  • 1 large peach
  • 1 cup almond milk
  • 3 tbsp greek yoghurt
  • 1 tsp honey
  • (optional) 1 tsp coconut nectar [for extra sweetness]
  • 3-4 ice cubes

Method

  1. No real steps, just cut the peach up and throw it all into a blender!
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Food

Recipe: Double Chocolate Smoothie Bowl

double-choc smoothie bowl

Yesterday I got weighed and measured at personal training and it turns out that in the last month I have lost nearly 5% of my body fat in 4 weeks (I weigh only a little less too, so I've obviously gotten some muscle, woohoo). Normally I'd like to have a cheat meal that night to celebrate but I am trying to stop doing that (psychologically I use food as a reward and I'm still learning to wean myself off that habit), so I decided that I would make myself a bit of a sweet treat for breakfast, nowhere near as bad for me as the burritos I wanted to have last night. This isn't something I would eat on a regular basis just because it is SO sweet and SO rich, but it was nice to enjoy something a bit different on a lazy Saturday morning.

Makes 1 serving
Carbs 96.9g /Fat 13.8g / Protein 13.5g / Calories 459

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Smoothie Bowl Ingredients

  • 2 bananas
  • 6 ice cubes
  • 4 tsp unsweetened cocoa (or cacao)

Chocolate Sauce Ingredients

  • 3 tsp unsweetened cocoa (or cacao)
  • 1 tsp melted coconut oil
  • 2 tsp coconut nectar

Toppings

  • Strawberries
  • 1 tbsp chia seeds
  • You could use other fruits as well!

Method

1. Cut up bananas and place in a blender with ice cubes and cocoa, blend until very smooth
2. Pour into a bowl
3. To make the chocolate sauce stir together the cocoa, coconut oil and coconut nectar, drizzle over the top of the smoothie
4. Cut up strawberries and place on top along with a spoonful of chia seeds

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