I've collated these ideas from a variety of places and people over the years and enjoy mixing them up depending on what I fancy on the day and whether I need to prepare something ahead of time.
Yoghurt Berry Bowl
3/4 cup Greek yogurt
1 scoop protein powder
1 tap almond/peanut butter (optional)
1 cup frozen blueberries/other berries (fresh, frozen or defrosted in microwave first)
Note: opt for PLAIN and Greek yoghurt, not flavoured or ‘natural’ yoghurt. There’s a world of difference in the protein content! Looking at the nutrition info, and pick one that is 10g+ of protein per 100g. Plain yoghurt has no added sugar, but a flavoured yoghurt will whack up the sugar content by 20-40g depending on brand, flavour & portion size!
Mix the first 3 ingredients in a bowl until there’s no more visible protein powder, then stir in the berries) or pop them on top. Out of all of them, this is my favourite!
Cottage Cheese & Berries
I know, this sounds weird.
But it actually tastes really good.
Important note: you must use plant-based protein powder to get the best taste and texture. Do not use whey protein for this one. Trust me.
1/2 cup cottage cheese
1 scoop plant-based protein
1 tablespoon peanut/almond butter (optional)
1 cup frozen blueberries (or other berry)
Mix the first 3 ingredients in a bowl until there’s no more visible protein powder, then stir in the berries.
All The Eggs
Even if you’re using 2 large eggs, that’s only 12-14g protein - not enough for our purposes!
Here’s how I do it:
1 tablespoon olive oil
3 large eggs
1/2 cup liquid egg whites (optional extra to really bump up the protein)
1 cup mixed veggies (frozen, fresh or tinned)
Steam/microwave the veggies if needed. While you’re doing that, scramble the eggs (and egg whites) in the butter/oil.
Too-Busy Breakfast
A few people tell me they’re “too busy” to make breakfast, so this is for the ‘I don’t have time’ team.
Try this:
1 scoop protein powder
8-10oz water or milk
Ice
Put it all through a blender, drink, then get on with your day.
If you don’t have a blender, just mix cold water and protein powder in a shaker.
You could also blend the protein powder with your coffee.
The Everything-In-One Smoothie
Blend it all up baby! Will keep overnight in the fridge
1-2 portions of frozen fruit (I get those frozen mixed berry packets)
1-2 portions of frozen or fresh veg
Protein powder of choice
Optional extras: 1 tsp supergreen powder, half a tsp of seaweed powder, 1 tsp fish oil
Water and or milk
Other optional extras: fresh ginger, mint leaves or other herbs
Overnight Oats
This is an amazing ‘base’ recipe that you can add in your own flavours and/or toppings to. Keeps up to 5 days in the fridge.
1 tub of greek or plant yoghurt
Milk of choice
Jumbo oats
Empty the yoghurt into a bowl. Fill up the empty yoghurt pot with oats and add. Fill up the empty yoghurt pot with milk and add. Stir until combined.
Oat Toppings
These combos can be used with overnight oats or porridge.
Chocolate: Cacao powder, berries, nut butter
Spiced apple: Cubed apples or pears (microwave with some cinnamon until soft). If you have the time, roast them.
Carrot cake: handful of grated carrots, raisins, ginger, cinnamon
I like adding protein to my porridge with either protein powder and/or a generous dollop of greek yoghurt on top.
Protein Muffins
Perfect for a snack! Easily transportable too. Good to have on their own or with yoghurt & berries.
125g oat flour
25g protein powder
100g Greek yoghurt
1 heaped teaspoon baking powder
Berries
1 teaspoon vanilla extract
1 egg
Raisins
Lemon zest of half a lemon
50ml milk
Blitz up the oats (sometimes I don’t bother if I’m feeling lazy!). Add in all of the rest of the ingredients, adding the baking powder last. Oil some cupcake cases, and add mixture. Add an egg wash if desired. Bake until golden on top.
Store in the fridge if using fresh/frozen berries.
Baked oats
INGREDIENTS {serves 1}
55g oats
2 tsp chia seeds (7g)
30g vanilla protein powder
1/2 tsp baking powder
1/2 large banana, well mashed (approx 60g)
185ml milk (approx 3/4 cup)
1-2 tsp honey/maple syrup (optional)
12g chocolate chips
Pinch of salt
METHOD
Pre heat the oven to 180 degrees + line/ grease a small oven safe dish.
As the oven heats, prep your oats: in a bowl combine the oats, chia seeds, protein, baking powder, and a pinch of salt.
Next add in the milk, honey and mashed banana. Mix well.
Empty the mixture into the oven safe dish and top with the chocolate chips.
Bake for 25 minutes, until starting to turn slightly golden.
Remove from the dish and serve with topping of choice - berries, nut butter & yogurt are my fav
5-ingredient protein pancakes
INGREDIENTS: {serves 1}
30g flour
1 scoop protein powder (approx 30g)
1 egg
1/4 cup almond milk
1 tsp baking powder
Pre -heat and lightly grease a non-stick pan on a medium heat.
Meanwhile, combine the flour, protein and baking powder (and sugar if using) in a mixing bowl.
Add in the eggs and 1/4 cup almond milk, and mix until smooth. If the mixture seems to dry (this will depend on the protein you are using) add a little more milk until reaches desired consistency.
Take a couple of spoonfuls of mixture into the pan, using the back of the spoon to gently form it into a circle. Repeat for as many pancakes as you can fit in the pan. Once the pancakes start to bubble slightly flip them over to cook the other side. Repeat until all the mixture has been used.
Enjoy with your fave toppings!
Let me know which recipes you enjoy trying!
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