Breakfast with healthy fats sets you up for the day
All macros worked out on raw weights NOT cooked weights
DAY 1
Strawberry, Chia and Kefir Smoothie
2 tbsp. (32g) double thick yoghurt, 2 tbsp. (30g) kefir, 4 (48g) strawberries, 1 tbsp. (10g) chia seeds, 1 tbsp. (10g) sunflower seeds, ½ chilled cup of water
2 Boiled eggs (100g)Carbs – 8.4g | Fat – 22.4g | Protein – 18.3g
DAY 2
2 (100g) Fried eggs
3 (42g) rashers of bacon with 1 cup (30g) sautéed spinach and ½ cup (38g) sautéed mushroomsCarbs – 2.2g | Fat – 27.2g | Protein – 22.9g
DAY 3
Baked eggs with cheddar and spinach
2 large (100g) eggs, 50g cheddar cheese, 15g spinach baked in muffin cases – place the spinach in first, then the cheese and then the eggs beaten and bake for approx. 15 minutes on 180°C/170°C Fan
6 (48g) cherry tomatoes, some fresh basil and ¼ (50g) avocado (100g)Carbs – 4.0g | Fat –35.7g | Protein – 28.1g
DAY 4
4 rashers bacon, 150g sautéed asparagus with butter and 15ml lemon juice and 2 boiled eggs
Carbs – 4.8g | Fat – 43.4g | Protein – 27.5g
DAY 5
2 egg omelette with 50g cheddar cheese
scramble 2 eggs slightly in 1 tbsp. butter then let set, add grated cheddar cheese on top and put this in a preheated 180°C/170°C Fan oven and bake until the omelette has puffed up and cheese melted
50g smoked salmon (100g)Carbs – 1.5g | Fat – 41.7g | Protein – 35.4g
DAY 6
2 scrambled eggs done in 1 tbsp. butter topped with 20g parmesan cheese and served with 5 cherry tomatoes and ¼ avocado
Carbs – 4.8g | Fat – 36.5g | Protein – 19.8g
DAY 7
French toast
2 slices of banting bread, soaked in egg and fried in butter
top this with 1 tbsp. berry coulis and 30g double thick yoghurt (100g)Carbs – 8g | Fat – 51.7g | Protein – 30.9g
Join us on our low carb journey!