12g. 32g. 296kcal. 15g. Blueberry Yoghurt Burst. Rob Taylor Fitness and Nutrition. Breakfast

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Blaze Wiggins
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1 Blueberry Yoghurt Burst 100g Greek Yoghurt 50g Blueberries 1 scoop Vanilla Powder 1. Mix 1 scoop of vanilla whey into a generous serving of full-fat Greek yogurt. 2. Swirl in a handful of frozen blueberries, top with some plain Greek yogurt & some more blueberries. 32g 15g 12g 296kcal

Strawberry Cottage Cup 60g low fat Natural Cottage Cheese 8 Strawberries, hulled & quartered 25g Pumpkin Seeds 1 scoop Strawberry Whey In a bowl whisk together

2 Strawberry Cottage Cup 60g low fat Natural Cottage Cheese 8 Strawberries, hulled & quartered 25g Pumpkin Seeds 1 scoop Strawberry Whey In a bowl whisk together cottage cheese & strawberry whey. Then stir in pumpkin seeds & strawberry pieces. Place into glass bowl & chill for 10 mins before serving. 40g 19g 17g 389kcal

Salmon & Eggs 100g of fresh Salmon, shredded 1 large whole Egg 2 large Egg Whites small Red Pepper, deseeded & diced 1 Courgette, grated 25g Butter Salt & Pepper to own taste 1.

3 Salmon & Eggs 100g of fresh Salmon, shredded 1 large whole Egg 2 large Egg Whites small Red Pepper, deseeded & diced 1 Courgette, grated 25g Butter Salt & Pepper to own taste 1. In large bowl whisk whole egg, egg whites & season together. Stir in salmon, pepper & courgettes. 2. In a large non-stick frying pan over low heat gently melt butter. Tip in egg mix, stir constantly until lightly scrambled. Serve immediately. 35g 9g 29g 437kcal

Smoked Haddock & Eggs Serves: 4 4x125g Smoked Haddock fillets 4 large Eggs 125g raw Baby Spinach or steam normal spinach 600ml Fish Stock 1. Place haddock in saucepan with water/fish stock.

4 Smoked Haddock & Eggs Serves: 4 4x125g Smoked Haddock fillets 4 large Eggs 125g raw Baby Spinach or steam normal spinach 600ml Fish Stock 1. Place haddock in saucepan with water/fish stock. Bring to the boil, reduce to simmer & gently poach for 4-5 mins. Remove with slotted spoon to plate & cover with foil to keep warm. 2. In the same saucepan, bring back to the boil, crack in eggs & poach for 3 mins (soft set). 3. Serve immediately on bed of spinach with haddock topped by egg. 44.2g 2.2g 8.2g 259.4kcal

Steak 125g thin Rump Steak 150g Tomatoes 1 tbsp Olive Oil 3 tbsp fresh Basil, chopped 1 tbsp fresh Parsley, chopped Salt & Pepper to own taste. 1. Skin & chop the tomatoes. 2.

5 Steak 125g thin Rump Steak 150g Tomatoes 1 tbsp Olive Oil 3 tbsp fresh Basil, chopped 1 tbsp fresh Parsley, chopped Salt & Pepper to own taste. 1. Skin & chop the tomatoes. 2. In a frying pan, heat the oil and add the steak. Quickly fry for 2-3 mins until browned on both sides. Remove & place to one side. Allow to rest. 3. Next add the chopped tomatoes and cook for 3-5 mins. Add seasoning & herbs. Serve immediately with the steak. 38g 6g 32g 464kcal

Liver & Bacon Serves: 4 4 large Tomatoes, scored 1 Red Onion, sliced 2 tbsp Olive Oil 1 crushed Garlic Clove 8 smoky Bacon Rashers 4 x125g slices of Calves Liver 1.

6 Liver & Bacon Serves: 4 4 large Tomatoes, scored 1 Red Onion, sliced 2 tbsp Olive Oil 1 crushed Garlic Clove 8 smoky Bacon Rashers 4 x125g slices of Calves Liver 1. Preheat oven to 220c (200c fan), 425f, gas mark In a baking dish, mix 1 tbsp oil with garlic. Brush tomatoes with the mix. Place them in the dish & put into the oven to bake for mins until soft. 3. In a large frying pan, heat remaining oil. Cook bacon for 2 mins each side until crispy. Set bacon aside. Keep warm by covering with foil or clean tea towel. 4. Next add onions & liver. Cook for 2-4 mins, turn liver & cook for a further 2-4 mins. Four mins for pink, eight mins for well done. 5. Serve immediately with 2 rashers of bacon & one roast tomato per person. 45.2g 15.7g 16.2g 389.4kcal

Gammon Steak 1x175g Gammon Steak 35g Quark 1 tsp Olive Oil pinch French Mustard Salt & Pepper to own taste handful Baby Spinach Leaves 1. Snip into the fat around the gammon steak.

7 Gammon Steak 1x175g Gammon Steak 35g Quark 1 tsp Olive Oil pinch French Mustard Salt & Pepper to own taste handful Baby Spinach Leaves 1. Snip into the fat around the gammon steak. Brush the steak with oil & cook under a hot grill for 5 mins. Turn over & grill for a further 3-5 mins. 2. Meanwhile in a small saucepan whisk together the quark, mustard, seasoning & warm through. Do not allow to boil. 3. Serve steak with some raw baby spinach leaves & sauce. 43g 2g 27g 423kcal

Summer Fruit Bagel 1 Raisin & Cinnamon Bagel, split 30g Philadelphia Light 100g mixed Summer Fruits, defrosted & drained 1 scoop Vanilla Whey 1 fresh Strawberry, sliced 1.

8 Summer Fruit Bagel 1 Raisin & Cinnamon Bagel, split 30g Philadelphia Light 100g mixed Summer Fruits, defrosted & drained 1 scoop Vanilla Whey 1 fresh Strawberry, sliced 1. Toast bagel until lightly browned. 2. In a food processor blend together soft cheese, fruit & whey. 3. Spread bagel with whey & cheese mix. Top with sliced strawberry. Serve immediately. 36g 62g 6g 470kcal

Banana Yogurt Pots Serves: 2 300g 0% Total Greek Yogurt 2 Bananas, sliced 2 scoops of Banana Powder 20g Walnuts, toasted 1. To toast walnuts, heat a non-stick frying pan over a medium heat.

9 Banana Yogurt Pots Serves: 2 300g 0% Total Greek Yogurt 2 Bananas, sliced 2 scoops of Banana Powder 20g Walnuts, toasted 1. To toast walnuts, heat a non-stick frying pan over a medium heat. Add the walnuts & stir until you can smell the nutty aroma & the walnuts are beginning to brown. Remove from heat & set to one side. 2. In a large bowl beat the protein powder into the Greek yogurt. 3. Layer banana & yogurt. Top with toasted walnuts. 47.5g 33g 8g 394kcal

Ham Omelette 1 large whole Egg 4 large Egg Whites ½ Red Pepper, chopped ½ mild Onion, finely diced 10g grated Parmesan 50g cooked Ham, cubed 1 tsp English Mustard ½ tbsp Olive Oil 1.

10 Ham Omelette 1 large whole Egg 4 large Egg Whites ½ Red Pepper, chopped ½ mild Onion, finely diced 10g grated Parmesan 50g cooked Ham, cubed 1 tsp English Mustard ½ tbsp Olive Oil 1. In a large bowl whisk together the whole egg & egg whites with English mustard. 2. In a large non-stick frying pan, cook peppers in olive oil until softening, about 3 mins. Add onions and continue to cook until onions are translucent, another 3 mins. 3. Pour in eggs and cook over a medium heat until nearly set. Sprinkle over the chopped ham & grated parmesan. 4. Finish omelette under a hot grill. Serve immediately. 34g 14g 18g 354kcal

10.5g. 37.5g. 323kcal. 19.5g. Muscle-Up Sunday. meeting all your nutritional needs, demands and expectations. Breakfast

10.5g. 37.5g. 323kcal. 19.5g. Muscle-Up Sunday. meeting all your nutritional needs, demands and expectations. Breakfast Muscle-Up Sunday Serves: 2 2 skinless Chicken Breasts, cubed 100g Broccoli, in florets 1 small Carrot, in matchsticks 1 tbsp Olive Oil 100g cooked Rice 2 Garlic Cloves, chopped 1 tbsp Lemon Zest 1 whole