Phase 3 breakfast

Combine phase 1 and phase 2 recipes with phase 3, add or take out ingredients

Now adding in diary and more food options. This is a guideline to start you off, once your body adjusts to the portions and different foods and your weight is manageable, you can increase anything on here as you like! Increase everything gradually and slowly. Week 1 add a different carb in but keeping it to 2 a day. Week 2 add 3 portions of carbs, week 3 add 4 portions of carbs. Keep monitoring your body responses

VEGETABLE FRITTATA: MAKES 2 SERVINGS

  • 200g of asparagus
  • 4 eggs
  • 1/2 cup of cottage cheese
  • 1 tsp dried mustard
  • 1/2 cup of mushrooms, thinly sliced
  • 1/4 cup onions, chopped
  • 1/2 tomato, thinly sliced

Preheat oven to 200c. Steam asparagus for about 5 minutes until tender, set aside. Beat eggs in medium bowl then beat in the cottage cheese and mustard, set aside. Add mushrooms and onions in a pan and cook over medium heat until tender. Stir in asparagus. Pour egg mixture over veggies and cook over low heat for about 5 minutes. Bake uncovered for about 10 minutes. Garnish with tomato slices.

OATS & BERRIES: MAKES 1 SERVING

  • 1/2 oats
  • 1 cup of berries
  • milk (of your choice) or water
  • stevia (optional)

Pour oats into a bowl and cover with milk/water, either cook in a pan on medium heat stirring constantly or microwave for 90-120seconds. Top with berries and sprinkle stevia

OVERNIGHT OATS: MAKES 1 SERVINGS

  • 1/2 cup of oats
  • 1 cup of plain no added sugar yogurt
  • 1 cup of berries
  • stevia (optional)
  • milk (of your choice)

Place oats in the jar and cover with milk. Top the oats with yogurt. place nuts, seeds berries of your choice on top and leave overnight in the fridge. eat first thing in the morning. For effect layer the yogurt, oats and berries. 

COTTAGE CHEESE SLICE: MAKES 1 SERVING

  • 1/2 cup cotttage cheese
  • 1 slice sourdough bread (toasted)
  • chopped kiwi, strawberries, melon and berries

Spread cottage cheese on your toast and top with basil and drizzle flaxseed oil over the top. Serve with fruit

PROTEIN OATS: MAKES 1 SERVINGS

  • 1/2 cup of oats
  • 1 scoop of protein
  • 1 tbsp of mixed seeds/nuts
  • milk (of your choice)

Place oats in bowl and cover with milk, cook 90-120 seconds in microwave or place in pan over medium heat stirring constantly. Once cooked remove and stir in your protein powder, top with seeds/nuts

BANANA PROTEIN POWDER: MAKES 1 SERVING

  • 1 scoop of protein powder
  • 1 cup of plain yogurt
  • 1/2 banana (or your own choice)
  • Milk or water

Blend together protein powder, yogurt and banana together. Add milk or water to your consistency

BLUEBERRY PANCAKES: MAKES 1 SERVINGS

  • 1/2 cup of oats
  • 1 scoop of protein
  • 1 egg
  • milk (of your choice)
  • 1/2 cup of plain yogurt
  • 1/2 cup of berries

Mix oats, protein powder, milk and egg to a pancake consistency. Heat a non stick pan on medium heat. Pour in mixture and cook pancake on both sides. Place on plate, add greek yogurt and berries and maybe a sprinkle of cinnamon