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 mushrooms

    Carbs – 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!

Follow us as we share our personal favourite recipes, articles about low carb and healthy living and tips to help you on your low carb journey.
Sign up for our newsletter and be part of the change initiative towards better health and eating whole foods.