It’s no secret that breakfast is the most important meal of the day… but why?

  • Breakfast provides the body and brain with fuel after an overnight fast which is where the term ‘breakfast’ comes from… you are literally breaking your overnight fast!
  • Breakfast provides you with the energy and nutrients that lead to increased concentration and focus that you need throughout the day
  • Studies show that breakfast is important in maintaining a healthy weight
  • Hunger sets in long before it’s lunch time; it has been found that those who skip breakfast crave products that are high in fat and sugar and tend to over eat when it comes to stopping for a food break

WHAT DO THE NUTRITIONISTS SAY?

  • breakfast should be eaten within two hours of waking up
  • a healthy breakfast should provide calories in the range of 20-35% of your guideline daily allowance (GDA)
  • “Eating breakfast has long term health benefits. It can reduce obesity, high blood pressure, heart disease and diabetes” – National Health Service

OUR 5-DAY BREAKFAST MENU

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YOU WILL NEED
2 large avocados, halved lengthways
4 small eggs
salt, pepper, paprika and chives to season
METHOD
Preheat the oven to 160’c
Scoop out a hole in each avocado half (enough to hold an egg)
Shape four pieces of foil into rings and place on a baking tray
Place each avocado half (flat side up) on each ring
Crack an egg yolk into each avocado hole
Season
Cook for 20 mins in the oven
NUTRITION PER SERVING
373 calories
13g carbs
15g protein
29g fat
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bacon-wrapped-asparagus-with-gruyere-cheese
YOU WILL NEED
4 rashers of unsmoked back bacon
4 asparagus spears
2 tsps organic butter or melted coconut oil
METHOD
Preheat oven to 220’c
Line an oven tray with foil
Take an asparagus spear and wrap in bacon, repeat with remaining 3 spears
Place on the tray
Brush each bacon wrapped spear with the melted butter or oil
Place in the oven for 20-25 minutes until bacon is crispy
NUTRITION
346 calories
2g carbs
26g protein
26g fat
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SpinachBananaSmoothie
YOU WILL NEED
30g porridge oats
35g whey or rice protein powder
20g ground flaxseed
Handful of spinach leaves
50g frozen blueberries
1 tsp ground cinnamon
200ml cold water
Banana to garnish
METHOD
Put all of your ingredients, minus the banana, into a blender
Blend until smooth
SIMPLE!
NUTRITION
475 calories
55g carbs
39g protein
11g fat
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breakfastburritorecipe
YOU WILL NEED
3 medium eggs, yolks and whites separated
5g organic coconut oil
Half a red onion, chopped
1 tomato, chopped
1 green chilli, chopped
1/2 pepper, diced
Handful of fresh coriander, chopped
60g cooked chicken
1/4 avocado, cut into small chunks
METHOD
Whisk the egg whites
Melt half of the coconut oil in a skillet
Pour half the egg whites into the pan, swirling to spread them evenly
After 30 seconds, cover and cook for one minute
Use a spatula to loosen and slide onto a plate
Repeat this process with remaining egg whites
Sauté the onion with the remaining oil and add chills, pepper, coriander and chicken
Whisk the egg yolks and pour into the pan
Mix ingredients well
Add the avocado then spoon half of the filling into each egg white and roll into burritos!
NUTRITION
540 calories
20g carbs
43g protein
32g fat
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YOU WILL NEED
125g plain or Greek yoghurt
60g fresh blueberries
10g chopped hazelnuts
5g mixed seeds
Honey for drizzling
METHOD
Spoon the yoghurt into a bowl
Top with the remaining ingredients
Why not change this breakfast up a bit by using alternative fruits and nuts?
TIP: Make your own granola and sprinkle this in the mix
NUTRITION
205 calories
15g carbs
16g protein
9g fat

 We are absolutely MAD about these recipes! The best thing is that they can all be made in advance and kept fresh in our Prepped & Packed food containers which you can buy here.
We understand that mornings can be very stressful and crazy, especially when you’re responsible for others too! That’s why all of our recipes are quick, convenient and FULL of nutritional benefits. Most importantly, our recipes are tasty! Who said that meal preppers have to live off porridge in the morning?! That’s boring. Mix it up a bit and don’t be shy to experiment…
If you haven’t already downloaded our recipe book onto your phone or tablet then head over to our website to do so. We have had excellent feedback so far and would love to hear your thoughts so remember to always #PREPPEDANDPACKED when you get cookin’ in the kitchen!
Protein in your Pocket