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MANGO CHIA PUDDING (SERVES 1 )

  • 3 tbsp chia seeds
  • 30g Bare Blends Vanilla Protein (Whey or Vegan)
  • 11/2 cup coconut milk
  • 1/4 cup water
  • 1 mango cheek, diced
  • Sprinkle of cinnamon
  • Optional: 1 tbsp coconut or greek-style yoghurt to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use vegan protein powder and coconut yoghurt to serve

METHOD:

  1. Combine chia seeds and preferred protein in a bowl and mix
  2. Add coconut milk and water and stir well until combined and free from protein lumps
  3. Soak overnight
  4. When ready to eat, stir in preferred yoghurt
  5. Top with diced mango pieces and sprinkle with cinnamon

MACROS:

CAL 385 P 37g C 30g F 12g

SALMON TOAST TOPPER (SERVES 1)

  • 2 slices seed or gluten free bread (toasted)
  • 100g reduced fat cottage cheese
  • 1/2 cucumber sliced
  • 50g smoked salmon

GLUTEN FREE: Use gluten free toast

VEGAN: Swap egg for falafel or 1 tbsp hummus

METHOD:

  1. Top toast with cottage cheese, cucumber slices and smoked salmon.
  2. Season with salt and pepper or dill.

MACROS:

CAL 370 P 32g C 37g F 9g

CARROT CAKE OATMEAL (SERVES 1)

  • 40g rolled oats
  • 1 cup almond milk
  • 1 grated carrot
  • ¼ tsp vanilla extract
  • ¼ tsp cinnamon
  • Pinch of nutmeg
  • Drizzle maple syrup
  • 10g crushed walnuts

GLUTEN FREE: Use quinoa flakes or rice flakes in place of rolled oats

VEGAN: This is a vegan recipe

METHOD:

  1. Place oats and carrot in a saucepan over medium heat with milk, vanilla and spices. Cook for 3-5 minutes or until cooked to liking.
  2. Remove from heat and serve with maple syrup and crushed nuts.

MACROS:

CAL 370 P 9g C 59g F 12g

BERRY BABE SMOOTHIE (SERVES 1)

  • 250-300ml Water
  • ½ frozen banana
  • 3 ice cubes
  • 1 cup frozen berries
  • 30g Bare Blends Pea or Whey Protein
  • 1 tsp honey

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use Pea Protein instead of Whey Protein

METHOD:

  1. Blend all ingredients together in a high powered blender and blend until smooth.

MACROS:

CAL 230 P 28.4g C  24.6 F 0.5g

SMASHED AVO ON TOAST (SERVES 1)

  • 1-2 slices grain/seed/rye/gf toast
  • 1/2 small avocado smashed
  • Squeeze of lemon juice
  • 50g cherry tomatoes
  • Freshly chopped basil to garnish
  • 1 soft boiled/soft poached egg
  • Spinach or rocket leaves to serve
  • Salt + Pepper + chilli flakes

GLUTEN FREE: Use gluten free toast

VEGAN: Swap egg for falafel or 1 tbsp hummus

METHOD:

  1. Place avocado in a bowl with lemon juice, salt, pepper and chilli flakes and gently mash with a fork.
  2. Spread avocado on toast then top with fresh tomato and chopped basil
  3. Add soft boiled/poached egg to bed of spinach or rocket

MACROS:

CAL 313 P 14g C 24g F 18g

CHOC MINT-MANIA SMOOTHIE (SERVES 1)

  • 250ml almond milk
  • ½ frozen banana
  • 6 ice cubes
  • 1 medjool date
  • 30g Bare Blends Pea Protein or WPI
  • 2 tsp cacao powder
  • 6 mint leaves or 1 drop peppermint oil/essence

GLUTEN FREE: Swap rolled oats for rice or quinoa flakes

VEGAN: Use Bare Blends Pea Protein.

METHOD:

  1. Combine all ingredients in a high powered blender and blend until smooth.

MACROS:

CAL 286 P 30g C 31g F 5g

BBB MEDITERRANEAN BOX (SERVES 1)

  • 2 boiled eggs
  • 5 olives
  • 50g grape tomatoes
  • 1/2 cucumber
  • 1 tbsp hummus
  • 1 tbsp sauerkraut
  • 1 slice grain/seed/rye/GF toast

GLUTEN FREE: Use gluten free bread

VEGAN: Swap eggs for 150g tofu. Break tofu up in pan with 1 tsp coconut oil, 1/4 tsp onion powder, 1/4 tsp garlic powder 1/4 tsp turmeric, and a dash of water, to resemble scrambled eggs. Season with salt and pepper.

METHOD:

  1. Place all items on plate and serve as is!

MACROS:

CAL 337 P 19g C 28g F 18g

TROPICAL BREAKFAST CUPS (SERVES 1 )

  • 1 cheek mango diced
  • 100g high protein natural greek yoghurt e.g. chobani
  • ½ cup pineapple
  • 1 tbsp coconut flakes
  • 2 tbsp gluten free, sugar free muesli/granola

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use coconut yoghurt instead of greek yoghurt

METHOD:

  1. Place oats and carrot in a saucepan over medium heat with milk, vanilla and spices. Cook for 3-5 minutes or until cooked to liking.
  2. Remove from heat and serve with maple syrup and crushed nuts.

MACROS:

CAL 315 P 12g C 49g F 10g

EGGS & SOLDIERS (SERVES 1)

  • 2 slices multigrain sourdough
  • 2 eggs

GLUTEN FREE: Use GF multigrain sourdough

VEGAN: Unfortunately there is no vegan alternative for this recipe

METHOD:

  1. In a pot pour enough water to cover eggs.
  2. Bring to a boil then add eggs in slowly to ensure shell does not crack.
  3. Cook for 4 minutes.
  4. Meanwhile toast the bread and cut into 4-5 strips.
  5. Remove the eggs and place in an egg cup for serving. Use a knife to slice off the top of the egg.

MACROS:

CAL 400 P 23g C 47g F 14g

COCONUT OVERNIGHT OATS (SERVES 1)

  • 50g rolled oats
  • 1 tsp chia seeds
  • 1 tsp flax seeds
  • 1 cup coconut milk
  • 1 tbsp shredded coconut
  • 1 tbsp coconut yoghurt
  • 50g blueberries

GLUTEN FREE: Use quinoa flakes in place of rolled oats

VEGAN: This is a vegan recipe

METHOD:

  1. Place oats, chia and flax into a jar or bowl. Pour over coconut milk and mix well.
  2. Allow to sit overnight in the fridge.
  3. Add coconut, coconut yoghurt and blueberries before serving in the morning.

MACROS:

CAL 400 P 9g C 44g F 19g

MANGO CHIA PUDDING (SERVES 1 )

  • 3 tbsp chia seeds
  • 30g Bare Blends Vanilla Protein (Whey or Vegan)
  • 11/2 cup coconut milk
  • 1/4 cup water
  • 1 mango cheek, diced
  • Sprinkle of cinnamon
  • Optional: 1 tbsp coconut or greek-style yoghurt to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use vegan protein powder and coconut yoghurt to serve

METHOD:

  1. Combine chia seeds and preferred protein in a bowl and mix
  2. Add coconut milk and water and stir well until combined and free from protein lumps
  3. Soak overnight
  4. When ready to eat, stir in preferred yoghurt
  5. Top with diced mango pieces and sprinkle with cinnamon

MACROS:

CAL 385 P 37g C 30g F 12g

SALMON TOAST TOPPER (SERVES 1)

  • 2 slices seed or gluten free bread (toasted)
  • 100g reduced fat cottage cheese
  • 1/2 cucumber sliced
  • 50g smoked salmon

GLUTEN FREE: Use gluten free toast

VEGAN: Swap egg for falafel or 1 tbsp hummus

METHOD:

  1. Top toast with cottage cheese, cucumber slices and smoked salmon.
  2. Season with salt and pepper or dill.

MACROS:

CAL 370 P 32g C 37g F 9g

CARROT CAKE OATMEAL (SERVES 1)

  • 40g rolled oats
  • 1 cup almond milk
  • 1 grated carrot
  • ¼ tsp vanilla extract
  • ¼ tsp cinnamon
  • Pinch of nutmeg
  • Drizzle maple syrup
  • 10g crushed walnuts

GLUTEN FREE: Use quinoa flakes or rice flakes in place of rolled oats

VEGAN: This is a vegan recipe

METHOD:

  1. Place oats and carrot in a saucepan over medium heat with milk, vanilla and spices. Cook for 3-5 minutes or until cooked to liking.
  2. Remove from heat and serve with maple syrup and crushed nuts.

MACROS:

CAL 370 P 9g C 59g F 12g

BERRY BABE SMOOTHIE (SERVES 1)

  • 250-300ml Water
  • ½ frozen banana
  • 3 ice cubes
  • 1 cup frozen berries
  • 30g Bare Blends Pea or Whey Protein
  • 1 tsp honey

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use Pea Protein instead of Whey Protein

METHOD:

  1. Blend all ingredients together in a high powered blender and blend until smooth.

MACROS:

CAL 230 P 28.4g C  24.6 F 0.5g

SMASHED AVO ON TOAST (SERVES 1)

  • 1-2 slices grain/seed/rye/gf toast
  • 1/2 small avocado smashed
  • Squeeze of lemon juice
  • 50g cherry tomatoes
  • Freshly chopped basil to garnish
  • 1 soft boiled/soft poached egg
  • Spinach or rocket leaves to serve
  • Salt + Pepper + chilli flakes

GLUTEN FREE: Use gluten free toast

VEGAN: Swap egg for falafel or 1 tbsp hummus

METHOD:

  1. Place avocado in a bowl with lemon juice, salt, pepper and chilli flakes and gently mash with a fork.
  2. Spread avocado on toast then top with fresh tomato and chopped basil
  3. Add soft boiled/poached egg to bed of spinach or rocket

MACROS:

CAL 313 P 14g C 24g F 18g

CHOC MINT-MANIA SMOOTHIE (SERVES 1)

  • 250ml almond milk
  • ½ frozen banana
  • 6 ice cubes
  • 1 medjool date
  • 30g Bare Blends Pea Protein or WPI
  • 2 tsp cacao powder
  • 6 mint leaves or 1 drop peppermint oil/essence

GLUTEN FREE: Swap rolled oats for rice or quinoa flakes

VEGAN: Use Bare Blends Pea Protein.

METHOD:

  1. Combine all ingredients in a high powered blender and blend until smooth.

MACROS:

CAL 286 P 30g C 31g F 5g

BBB MEDITERRANEAN BOX (SERVES 1)

  • 2 boiled eggs
  • 5 olives
  • 50g grape tomatoes
  • 1/2 cucumber
  • 1 tbsp hummus
  • 1 tbsp sauerkraut
  • 1 slice grain/seed/rye/GF toast

GLUTEN FREE: Use gluten free bread

VEGAN: Swap eggs for 150g tofu. Break tofu up in pan with 1 tsp coconut oil, 1/4 tsp onion powder, 1/4 tsp garlic powder 1/4 tsp turmeric, and a dash of water, to resemble scrambled eggs. Season with salt and pepper.

METHOD:

  1. Place all items on plate and serve as is!

MACROS:

CAL 337 P 19g C 28g F 18g

TROPICAL BREAKFAST CUPS (SERVES 1 )

  • 1 cheek mango diced
  • 100g high protein natural greek yoghurt e.g. chobani
  • ½ cup pineapple
  • 1 tbsp coconut flakes
  • 2 tbsp gluten free, sugar free muesli/granola

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use coconut yoghurt instead of greek yoghurt

METHOD:

  1. Place oats and carrot in a saucepan over medium heat with milk, vanilla and spices. Cook for 3-5 minutes or until cooked to liking.
  2. Remove from heat and serve with maple syrup and crushed nuts.

MACROS:

CAL 315 P 12g C 49g F 10g

EGGS & SOLDIERS (SERVES 1)

  • 2 slices multigrain sourdough
  • 2 eggs

GLUTEN FREE: Use GF multigrain sourdough

VEGAN: Unfortunately there is no vegan alternative for this recipe

METHOD:

  1. In a pot pour enough water to cover eggs.
  2. Bring to a boil then add eggs in slowly to ensure shell does not crack.
  3. Cook for 4 minutes.
  4. Meanwhile toast the bread and cut into 4-5 strips.
  5. Remove the eggs and place in an egg cup for serving. Use a knife to slice off the top of the egg.

MACROS:

CAL 400 P 23g C 47g F 14g

COCONUT OVERNIGHT OATS (SERVES 1)

  • 50g rolled oats
  • 1 tsp chia seeds
  • 1 tsp flax seeds
  • 1 cup coconut milk
  • 1 tbsp shredded coconut
  • 1 tbsp coconut yoghurt
  • 50g blueberries

GLUTEN FREE: Use quinoa flakes in place of rolled oats

VEGAN: This is a vegan recipe

METHOD:

  1. Place oats, chia and flax into a jar or bowl. Pour over coconut milk and mix well.
  2. Allow to sit overnight in the fridge.
  3. Add coconut, coconut yoghurt and blueberries before serving in the morning.

MACROS:

CAL 400 P 9g C 44g F 19g