22.1g. 419Kcal. 59g. 20.3g. Maple Glazed Granola. Slimmer Leaner Stronger. Breakfast

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1 Maple Glazed Granola Serves: 1 Granola (makes 6 servings) 2 tbsp Coconut Oil 2 tbsp Maple Syrup 40g Flaked Almonds 2 tbsp Pine Nuts 25g Sunflower Seeds 25g Porridge Oats* *use gluten free if required To serve (per person) 375ml Soya Yogurt* 30g Rasberries 30g Blueberries *non-vegans use natural low fat yogurt if preferred 1. Preheat the oven to 180c (160 fan), 350f, gas mark 4. Line a baking tray with greaseproof paper. 2. Heat the coconut oil in a non-stick frying pan, add the maple syrup, nuts, seeds & oats. Stir together. Spread over the baking sheet & bake for 5-8 minutes, stirring once or twice until the granola is evenly toasted. 3. Allow the granola to cool & put into a glass lidded storage jar. Will store for 10 days. Makes 6 portions. 4. Serve 1 portion with berries & yogurt. 20.3g 59g 22.1g 419Kcal

2 Cranberry Muffins Serves: g Plain Flour* 150g Self-Raising Flour* 1 tbsp Baking Powder* 65g Light Brown Sugar 3 pieces jar Stem Ginger, finely chopped 100g Dried Cranberries 1 large Egg 250ml Skimmed Milk 4 tbsp Vegetable Oil *use gluten-free if required 1. Preheat the oven to 200c (180 fan), 400f, gas mark 6. Line a 12-hole muffin tin with 12 paper muffin cases. 2. Sift the flours & baking powder into a large bowl. Stir in the ginger, sugar & cranberries until evenly distributed. 3. In a separate bowl, whisk the egg, oil & milk together. 4. Using a large metal spoon, gently stir the egg mixture into the flour until only just combined. The muffin mixture should look craggy with specks of flour still visible. Spoon into the muffin cases & bake for minutes until the muffins are risen & golden. 5. Transfer to a wire rack to cool. Can be served warm or stored in an airtight container for 2-3 days. 6. Also suitable for individual wrapping in tin foil & freezing. Defrost overnight in the fridge & microwave for 1530 seconds in the morning to warm through before serving. 14.6g 33.3g 5.75g 200Kcal

3 Bacon & Eggs for One Serves: 1 1 slice Thick Sliced White Bread* 2 small Eggs, whisked 30g Smoked Bacon Lardons 5-6 pumps Cooking Oil Spray ½ tbsp Olive Oil *use gluten free if required 1. Use a non-stick frying pan, add the olive oil & heat to medium-high. Add the lardons & cook for 3-4 minutes. 2. Meanwhile cut in one piece the centre of the bread away from the crust, making a frame of the crust. Keep the soft bread. Add the crust frame to the frying pan so that the lardons are inside the frame. 3. Add the whisked egg into the frame. Cook for 1 minute & top with the soft bread centre, so that it looks like a whole slice of bread again. Spray with 5-6 pumps of coking oil & cook for 1-2 minutes before using a fish slice to carefully turn the bread over. 4. Cook for a further 3-4 minutes until the bread is golden brown on both sides. Serve immediately. 20g 23g 19g 343Kcal

4 Cancun Frittata Serves: 4 2 Red Chillies, sliced 300g Russet Potatoes, thickly sliced 2 tbsp Olive Oil 1 medium Onion, finely chopped 1 tbsp Chilli Puree 3 Garlic Cloves, minced small handful of Fresh Basil Leaves 6 large Eggs, beaten 4-6 Baby Tomatoes, halved 50g Half Creme Fraiche 1 tsp Salt pinch of Black Pepper 50g Jalapeno Cheese or similar, grated* *use vegetarian cheese if required 1. In a large non-stick frying pan, heat the olive oil & add the potatoes, onion & garlic. Cook over medium heat, stir frequently until the vegetables are golden. Add the tomatoes, 1 of the chillies & the chilli puree. 2. In a bowl beat the eggs with the creme fraiche, salt & pepper. Add to the frying pan. Cook over a medium heat, shaking the pan & lifting the sides of the frittata so the uncooked egg rolls into the base. 3. Heat the grill on high. Once the base is set, sprinkle the cheese over the frittata & place under the grill for 24 minutes until the cheese has melted & the egg has set. 4. Sprinkle with the remaining chilli slices & the basil. One serving is a quarter of the frittata. 14.5g 21.2g 20.7g 329Kcal

5 Blueberry Burst Serves: 1 50g Frozen Blueberries 1 medium Frozen Banana 15g Porridge Oats* 1 tbsp Almond Butter 250ml Vanilla Almond Milk 15g Pitted Dates handful of Baby Spinach Leaves *use gluten free if required 1. Put all the ingredients into a powerful blender. Blend on high until smooth. Serve immediately. 8g 60g 13g 389Kcal

6 Packed Waffles Serves: 6 6 large Eggs 325g Low Natural Cottaged Cheese 180g Porridge Oats ½ tsp Vanilla Extract 1 tbsp Light Brown Sugar 30+ pumps Cooking Oil Spray To serve 3 tbsp Stevia Agave Syrup 3 medium Bananas, slices 1. Put the oats, eggs, cottage cheese, vanilla & sugar into a food processor & blend until a smooth batter. 2. Using an electric waffle maker & liberally spray all the plates with the cooking oil. Add a ladle of batter per waffle, close the lid & cook for 5 minutes. Make waffles in batches, keeping the cooked waffles warm, as the remaining waffles are made. 3. Serve with a drizzle of the syrup & some slices of banana. 15.2g 45.8g 10.5g 339Kcal

7 Rustic Brunch Serves: 1 100g Mixed Mushrooms 30g Butter, softened 1 Garlic Clove, crushed 1 Egg, beaten 1 thin slice Farmhouse Bread* Salt & Pepper to season 1 handful Salad Vegetables *use gluten free if required 1. Chop any large mushrooms. Mix 15g Butter with the crushed garlic. Add the garlic butter & mushrooms to a large non-stick frying pan. Season & stir-fry for 3-4 minutes over a medium-high heat. 2. Meanwhile in a small non-stick frying pan, melt 10g of butter. Add the beaten egg, season & scramble the egg as it cooks. 3. Toast the bread & spread with the remaining butter before topping with the garlic mushrooms & scrambled egg. Add some fresh salad vegetables & serve immediately. 12g 22g 31g 415Kcal

8 Eggs to Go Serves: 1 2 medium Eggs, whisked 4 Wafer Thin Slices Chicken Breast 1 Cheese Slice 6-8 pumps Cooking Spray Salt & Pepper to season 1. Spray a medium sized non-stick frying pan with a little cooking spray or use a tsp of olive oil brushed over the base of the saucepan. Heat on a medium-high heat & add the eggs to the pan & season to own taste. Cover with pan with a lid or foil & cook for 1-2 minutes. 2. Uncover the pan & add the chicken slices & cheese. Cover & cook for a further 1-2 minutes until the cheese has melted & the eggs are cooked. 3. Tip the egg onto a board. When cool enough to handle, roll the egg & wrap one end in foil so you can eat on the go. 18g 4g 18g 252Kcal

9 with Mr Bennett Serves: 2 200g Smoked Haddock, boned 3 large Eggs, whisked 1 tbsp Half Creme Fraiche 1 tbsp 0% Greek Yogurt 1 tsp Lemon Juice ½ tsp Lemon Zest 2 large handfuls Fresh Parsley, chopped 1 tsp Olive Oil Black Pepper to season 1. Put the haddock in a large deep-sided non-stick frying pan, cover with hot water & poach for 6-7 minutes. Drain & remove the fish setting aside until cool enough to handle. Then remove the skin & flake the fish into medium-large chunks removing any bones. Discard the skin & bones. 2. In a small bowl mix together the creme fraiche, yogurt, lemon juice & lemon zest. 3. Preheat the grill to medium-high & wipe clean the frying pan. 4. Beat the parsley through the eggs & season with black pepper to own taste. Add the olive oil to the frying pan, warm through then add the eggs making sure to cover the base of the pan wih the egg mix. 5. After a few minutes scatter the haddock & spoon the creme fraiche mix, over the top of the eggs. Transfer the frying pan to the grill & cook for 2 minutes. Season again if preferred & serve immediately. 29.5g 1.5g 11.5g 228Kcal

10 Fakeaway Vegan Mc Serves: 1 2 x 20g slices of Tofu 1 Bagel, halved 1 Vegan Cheese Slice Marinade 2 tbsp Maple Syrup 2 tbsp Light Soy Sauce 2 tbsp Dark Soy Sauce 1 tbsp Light Brown Sugar 1 tbsp Garlic Granules 1 tbsp Blackbean Sauce ½ tsp Liquid Smoke* *available from Amazon 1. Make the marinade by whisking together all the marinade ingredients. 2. Place the tofu slices on a plate & microwave for 30 seconds. This helps to dry out the tofu. If it still seems too wet, microwave for another 30 seconds. The drier the tofu the more it will absorb the marinade. 3. Put the tofu in a bowl, or container, & pour the marinade over. Leave at room temperate for 30 minutes. Or marinate overnight in the fridge. 4. Use a good quality large non-stick pan on a medium heat & toast the cut sides of the bagel for 5 minutes. At the same time in the same pan, fry the tofu, brushing with the marinade & turning regularly. 5. Build the Mc by layering the tofu & vegan cheese in the bagel. For a soft bagel & melted 'cheese' microwave for 30 seconds. 6. Serve immediately. 14g 82g 5g 429Kcal

11 Bubble & Bacon Serves: 3 100g Mashed Potato* 2-3g Fresh Coriander, chopped 3 small Eggs, whisked 3 rashers Lean Bacon, halved 4 Mozzarella Slices, quartered 10 pumps Olive Oil Spray *can used leftover mash potato 1. Preheat the oven to 200c (180 fan), 400f, gas mark 6. Spray 3 silicon muffin cases with olive oil spray. 2. In a large plastic food bag add the mashed potato, coriander & 1 whisked egg. Seal the top of the bag & using hands squash & mix the ingredients together. Push the ingredients into the base of the bag & cut off one corner. Pipe the potato into the 3 muffin cases. 3. Add a ¼ of a slice of mozzarella to each case. Divide the remaining whisked eggs between the cases. Add the bacon halves, two per case & top with the remaining mozzarella. 4. Bake for minutes until the cheese is bubbling & browning. Serve one per person immediately. 20.3g 8.3g 15.6g 255Kcal

12 Fakeaway Bacon McBagel Serves: 1 1 Lean Bacon Rasher 1 Egg, beaten 4 Baby Tomatoes, halved 1 Bagel, halved 1 slice Edam Cheese 1. Using a good quality non-stick frying pan, dry fry the bacon for 5-7 minutes, turning once. Using the same pan, fry the egg for 3 minutes, turning once. Use a cooking ring to stop the egg from spreading into the bacon. 2. Once the egg has cooked, set aside & add the tomatoes, cook until soft 3-4 minutes. 3. Meanwhile toast the cut side of the bagel only. 4. When ready assemble add the egg, bacon, tomatoes & cheese slice onto the bagel base. Top with the other half of the bagel & microwave for 30 seconds to soften. Serve immediately. 20g 55g 15g 435Kcal

13 Strawberry Shortcake Smoothie Serves: 2 400g Frozen Strawberries 480ml Almond Milk 40g Cashews 2 scoops Vanilla Vegan Powder 2 tbsp Ground Flaxseeds 1. Using a hgh powered blender, blend all the ingredients together until smooth. Serve immediately. 31g 30g 14g 370Kcal

14 Hash Brown Cups Serves: 5 6 large Egg Whites 2 large Whole Eggs 2 rashers of Lean Bacon 5 mini Mozzarella Balls ½ tsp Dried Oregano 1 cooked Hash Brown, finely chopped 15g Parmesan, grated 1. Preheat the oven to 200c (180 fan), 400f, gas mark 6. Remove all the visible fat from the bacon & chop the lean bacon. 2. In a bowl mix the chopped hash brown with one egg white, one whole egg & 1 rasher of chopped bacon. Pour the mixture into the base of 5 muffin holes in a silicon muffin tray. Bake for 10 minutes in the oven. Once cooked set aside to cool a little. 3. In a bowl mix 5 egg whites & one whole egg, add the remaining bacon, parmesan & dried oregano. Mix together & top up the cooked muffin bases with the mix. Place one mini mozzarella ball in each muffin & return to the oven for minutes until risen, golden & filled with melted cheese. 4. Allow to cool for 5 minutes & then release from the muffin tray. Either serve immediately, or use as breakfast preparation for the week. 19.6g 3.6g 10.2g 185Kcal

15 Rocky Road Overnight Oats Serves: 1 25g Porridge Oats 1 Vanilla & Chocolate Mullerlight ½ small Banana, roughy chopped To Garnish 5g Unsalted Peanuts 6 Marshmallows 1 tbsp Unsweetened Chocolate Sauce 1. Mix the porridge oats, yogurt & banana together in a small dish or jar & chill overnight in the fridge. 2. Garnish with marshmallows, peanuts & chocolate sauce before serving. 16g 84g 5g 485Kcal

16 Egg Burritos Serves: 4 2 tbsp Olive Oil 2 medium Red Peppers, chopped 3 tbsp Chilli Sauce ½ Lime, juice only ½ tsp Smoked Paprika 4 Whole Eggs, beaten 4 Egg Whites, beaten 100ml Semi Skimmed Milk 4 Reduced Flour Tortillas 100g Reduced Cheddar, grated Salt & Pepper to own taste 1 tbsp Fresh Coriander, chopped 1. Heat 1 tbsp of the olive oil in a large non-stick frying pan & cook the red peppers for minutes until very soft. Add the paprika season to own taste with salt & pepper & cook for a further 2 minutes. 2. Mix together the chilli sauce, coriander & lime juice & set aside. Preheat a grill on medium. 3. Whisk the whole eggs, egg whites & milk in a bowl & season with salt & pepper to own taste. Heat the remaining oil in the pan & cook the eggs over a high heat, along with the peppers, stirring to scramble & mix together. Remove from the heat. 4. Heat the tortillas under the grill then spoon the egg mixture into the centre of each of the tortillas. Top with grated cheese & a drizzle of the chilli sauce mix. Fold the burritos & serve immediately. 22.7g 40g 21.2g 442Kcal

17 Oatie Banana Pancakes Serves: 2 2 Bananas, mashed 2 Eggs, beaten 45g Rolled Oats* 1 tsp Cinnamon 1 tsp Vanilla Extract Optional to serve 1 tbsp Golden Syrup *use gluten free if required 1. Blend the oats in a food processor to make a fine oat flour. 2. Mix all the pancake ingredients together in a bowl. 3. Use a good non-stick frying pan, heat over a medium heat & add a ice-cream scoop of pancake batter at a time. Dry fry for 1-2 minutes on each side before serving immediately topped with golden syrup if desired. 10g 48g 7g 447Kcal

18 Skinny Easter Bagels Serves: 4 120g Plain Flour 1 Egg, beaten 2 tsp Baking Powder 285g 0% Greek Yogurt 1 tsp Ground Cinnamon 40g Raisins To serve 8g Butter 4 tsp Jam 1. Preheat the oven to 190c (170 fan), 375f, gas mark 5. Line a baking tray with greaseproof paper, or use a non-stick baking tray. 2. In a bowl mix the plain flour & baking powder together. Make a well in the dry ingredients & add the greek yogurt. Roughly mix together. 3. Add the raisins & cinnamon & mix into the dough. 4. Lightly flour a board & the dough. Lightly knead the dough on the board for about 15 turns & make into a ball of dough. Quarter the dough & roll each quarter into a ball. Create a whole in the centre of each ball, like a bagel shape. 5. Brush each bagel with a little beaten egg & bake in the oven for 25 minutes. Cool for 10 minutes. Serve warm with butter & jam. 10.7g 33g 5g 220Kcal

19 Canadian Brunch for One Serves: 1 2 slices Thin White Bread 1 small Egg, beaten 2 rashers of Lean Bacon 2 tsp Maple Syrup ¼ tsp Cinnamon 1. In a non-stick frying pan over a medium heat cook the bacon in its own fat until crispy. Set aside to cool. 2. Remove the crusts from the bread. 3. Chop the bacon & place in the centre of one slice of bread. Top with the remaining slice & using a fork or tumb, seal the edges of the bread together to make a sealed bacon sandwich. 4. Beat the cinnamon into the egg & pour the egg mix onto a large plate. Dip both sides of the sandwich in the egg mix & place the sandwich in the non-stick frying pan. Cook on a high heat for 2-3 minutes, turn the sandwich, reduced the heat to medium & cook for a further 2-3 minutes. 5. Serve hot with a drizzle of maple syrup. 10g 41g 11g 303Kcal

20 Solo French Style Omelette Serves: 1 2 large Eggs, beaten 1 tbsp Fresh Dill, Parsley & Coriander, chopped 15g Baby Spinach Leaves 1 tsp Olive Oil Salt & Pepper to season 1. Whisk the eggs & the fresh herbs together. Season with salt & pepper to own taste. 2. Heat a small non-stick frying pan on a medium-high heat & brush with olive oil. 3. Pour in egg mix & swirl gently with a wooden spoon so not to scratch the non-stick surface. 4. Cook for 1-2 minutes until the egg is set & serve immediately alongside the baby spinach. 13g 2g 15g 195Kcal

21 Very Berry Porridge Serves: 1 50g Rolled Oats* 4-5 Almonds, halved 1 tbsp Unsweetened Desiccated Coconut 100ml Skimmed Milk 50g Blueberries 50g Cranberries or Raspberries *use gluten-free if required 1. Add the oats & 250ml of water to a saucepan. Bring to the boil, then turn down the heat & stir regularly for 4 5 minutes. 2. Stir in ¾ of the fruit & add the milk. 3. Bring the heat back up, mix well & put into a bowl. Sprinkle over the coconut, the remaining berries & the almonds, & then serve. 13g 54g 10g 358Kcal

22 All Day Serves: 4 4 rashers Lean Back Bacon 4 medium Tomatoes, halved 4 large Eggs 420g can Reduced Sugar Baked Beans 300g Mushrooms, sliced 150ml Vegetable Stock* 2 tsp Olive Oil *use gluten-free if required 1. Preheat the grill. 2. Put the mushrooms & stock in a small saucepan & bring to the boil, reduce the heat & simmer for 5-6 minutes, stirring occasionally. Put the beans into another saucepan & gently heat. 3. Arrange the bacon rashers on the grill rack with the tomatoes. Cook for 4-5 minutes, turning the rashers once. 4. Meanwhile heat the oil in a non-stick frying pan, carefully break in the eggs & cook them over a medium heat for 2-3 minutes to set them. 5. While plating up the bacon, tomatoes, beans & mushrooms, briefly place the egg pan under the grill to set the top of the eggs before serving. 19.5g 23.7g 9.7g 261Kcal

23 Brunch for One Serves: 1 5g Butter, plus a 2g extra 100g Chestnut Mushrooms, thickly sliced 2 large Eggs 2 large Egg Whites 10g Mature Vegetarian Cheddar, grated handful of Parsley Salt & Pepper to season 1. Preheat the grill to high. 2. Melt the butter in a medium, non-stick frying pan over a medium heat. Add the chestnut mushroom. Cook for 3-4 minutes, stirring constantly, until just softened. Tip into a bowl & set aside. 3. In a large bowl, lightly beat the eggs & egg whites with 1 tablespoon water. Stir in the Cheddar, parsley & mushrooms. Season & mix together. 4. Melt the extra butter in the frying pan over a medium-low heat. Add the egg mixture, stir briefly, then cook for 6-8 minutes, or until golden underneath & nearly set. 5. Pop under the hot grill for 3-4 minutes, until just set & turning golden on top. Slide onto a board, cut in half & serve with a dressed green salad. 23g 1g 19g 267Kcal

24 Egg & Tomato Muffins Serves: 6 35g Tomatoes, chopped 20g fresh Basil, chopped 40g Kale, chopped 20g Coriander, chopped 35g Onions, chopped 12 Eggs, beaten 3 Garlic Cloves, chopped 1 tsp Olive Oil Salt & Pepper to season Cooking Spray 1. Preheat the oven to 180c (160 fan), 350f, gas mark 4. Grease the muffin tin with the olive oil. 2. Mix the chopped vegetables with the beaten eggs & pour into muffin moulds. 3. Bake for minutes or until eggs are set. Serve 2 egg muffins per person. 12.6g 2g 10.8g 156Kcal

25 Overnight Spanish Frittata Serves: 4 12 Eggs, whisked 1 large Onion, chopped 150g Potatoes, thinly sliced 50g Chorizo, finely chopped 2 tsp Olive Oil 1. Gently saute the onions & potatoes in 1 tsp of oil in a large non-stick frying pan for 5-10 minutes, until golden. 2. Brush the slow cooker with the remaining oil. Add all the ingredients & cook overnight on LOW for 6-8 hours. 22.2g 11.7g 22.2g 336Kcal

26 Vegan Brekkie in a Jar Serves: 1 15g Porridge Oats* 50g 0% Alpro Yogurt or similar ½ ripe Banana, thinly sliced 30g Vegan Powder 10g Peanut Butter 3 tbsp Coconut Milk 50g Raspberries few Berries to garnish *use gluten-free if required 1. Mix together the vegan yogurt, coconut milk & vegan protein powder. 2. Mash the raspberries with a little water until a puree. 3. Spoon layers of the ingredients into a jar, seal with a lid & leave in the fridge overnight. 4. Serve for breakfast topped with a few fresh berries. 30g 36g 8g 336Kcal

27 Peanut Butter & Jelly Smoothie Serves: 1 100g Frozen Berries 1 tbsp Peanut Butter 30g Vanilla Powder* 240ml Soy Milk *use vegan variety if required 1. Place all the ingredients into a blender & blend until smooth. 30g 26g 12g 330Kcal

28 Quick Veggie Frittata Brunch Serves: 2 25g Butter, plus a tsp extra 200g Chestnut Mushrooms, thickly sliced 2 ripe Tomatoes, cut into wedges 4 Eggs 75g Mature Vegetarian Cheddar, grated handful of Parsley Salt & Pepper to season 1. Preheat the grill to high. 2. Melt the butter in a medium, non-stick frying pan over a medium heat. Add the chestnut mushrooms & tomatoes. Cook for 3-4 minutes, stirring constantly, until just softened. Tip into a bowl & set aside. 3. In a large bowl, lightly beat the eggs with 1 tablespoon water. Stir in the Cheddar, parsley, mushrooms only. Season & mix together. 4. Melt the extra butter in the frying pan over a medium-low heat. Add the egg mixture, stir briefly, then cook for 6-8 minutes, or until golden underneath & nearly set. 5. Pop under the hot grill for 3-4 minutes, until just set & turning golden on top. Slide onto a board, cut in half & serve with a dressed green salad & the quartered cooked tomatoes. 23.5g 5.5g 34.5g 427Kcal

29 Chocolate & Nut Overnight Oats Serves: 1 45g Rolled Oats* 1 tsp unsweetened Cocoa Powder 2 tbsp Coconut Cream 50ml Coconut Milk 1 tbsp Peanut Butter handful of Berries, your choice * use gluten-free if required 1. Mix together the cocoa powder, peanut butter, oats & coconut milk. Store in fridge overnight. 2. Layer up coconut cream, oats & berries. Serve immediately. 9g 41g 20g 380Kcal

30 Peanut Butter Smoothie Bowl Serves: 1 200g 0% Total Greek Yogurt 15g Peanut Butter 1 tbsp Stevia 1 tsp Goji Berries 2 tsp Chia Seeds 6 tbsp Fresh Berries (your choice) 1. Mix together the yogurt, peanut butter & stevia. Top with berries & chia seeds & serve. 27g 33g 12g 348Kcal

31 Almond Milk Oats Serves: 5 90g Oats* Homemade Almond Milk (see recipe) *use gluten-free if required 1. Use all the milk from the homemade almond milk recipe & mix together with oats. Bring to the boil. 2. Serve with a sprinkle of ground cinnamon if liked. 12g 19g 11g 223Kcal

32 Baked Eggs & Beans Serves: 4 4 large Eggs 400g Baked Beans Salt & Pepper 5g Butter, melted 1. Brush the insides of four ovenproof ramekins with soft butter & season with salt & pepper. 2. Heat the beans in a small pan & drain some of the sauce from the beans. Spoon some of the beans into the bottom of each dish. 3. Crack an egg on top of the beans, repeat for each ramekin. 4. Place the ramekins on a piece of kitchen paper in the bottom of a deep roasting tray, then gently pour boiling water around them until halfway up the ramekin & place in the oven at 180c (160 fan), 375f, gas mark Check after seven minutes the white should be just set & the yolk still runny, bake for longer if you prefer them firmer. 12g 21.2g 6.5g 191Kcal

33 Weekend Bake Serves: 8 300g Mushrooms, coarsely chopped 1 Shallot, finely chopped 50g Butter 4 tbsp Dried Breadcrumbs 2 tbsp grated Parmesan Cheese ¼ tsp Sea Salt ¼ Freshly Ground Black Pepper 100g Cheddar Cheese, grated 200g Extra Light Cream Cheese, softened 4 Eggs 1 dash Tabasco Sauce 150g cooked Bacon, diced chopped fresh Parsley to garnish 1. Preheat the oven to 190c (170 fan), 375f, gas mark In a medium pan, sauté the mushrooms & shallots in butter until just tender, about 5 minutes. Stir in the breadcrumbs, Parmesan, salt & pepper. 3. Butter the bottom & sides of a 25.5cm (10 in) pie dish. Press the mushroom mixture into pan evenly on bottom & sides. Sprinkle the grated cheese over the mushrooms. 4. In a blender, beat together the cream cheese, eggs & tabasco until well incorporated. Stir in the diced bacon. Pour over the mushroom & cheese. 5. Bake for 30 minutes or until it is set in centre. Garnish with fresh chopped parsley 16.3g 7.7g 17.2g 252Kcal

34 Egg White Frittata Serves: 1 2 tbsp Olive Oil 1 Red Pepper, chopped 1 Green Pepper, chopped ¼ Onion, chopped 1 tsp Salt & Pepper 8 Egg Whites 55g Feta Cheese, crumbled 1 bag Fresh Spinach 1. Preheat the oven to 190c (170 fan), 375f, gas mark In a oven-proof frying pan, add olive oil, peppers & onions. Sauté the onions over a medium heat for 7 minutes. 3. Pour the egg whites into the pan, sprinkle over the seasoning & cook for 3 minutes. 4. Sprinkle the top with feta & spinach. Put the pan in the oven & bake, uncovered, for 8 to 10 minutes. 30g 11.2g 20.8g 352Kcal

35 Summer Frittata Serves: 6 1 Corn-on-the-Cob 1 tbsp Butter 1 small Courgette, very finely sliced 8 large Eggs 40g 0% Greek Yogurt 1 tsp Salt 2 small pinches Black Pepper 25g Baby Spinach 56g low-fat Mature Cheddar Cheese, grated* *can use vegetarian if required 1. Using a sharp knife cut off the kernels of corn. Or use 75g canned sweetcorn, rinsed, drained & patted dry. 2. Melt the butter in an oven safe non-stick pan. Add the corn & courgette, a pinch of salt & pepper. Cook on a hob, stirring regularly, for 6-8 minutes. 3. Meanwhile whisk the eggs in a large bowl. Mix in the yogurt, cheese, remaining salt & pepper until fully combined. 4. Pour the egg mixture into the sweetcorn & courgette. Add some baby spinach & mix well. Allow to settle & top with remaining baby spinach. Cook on a medium to low heat for 5-7 minutes. 5. Transfer the pan to oven & cook for a further minutes. Allow to cool for a further 5 minutes before slicing into 6 wedges. 13g 5g 11g 171Kcal

36 Quick Fruit Salad Serves: 1 1 medium Banana, sliced 70g Strawberries, chopped 1 Kiwi, in chunks 1-2 tbsp Lemon Juice 1-2 tsp Stevia 1. Mix the lemon juice with the stevia. 2. Add the fruit to a bowl & toss through the lemon juice. Suitable for dessert & packed lunch as well as breakfast. 3g 50g 1g 221Kcal

37 Cinnamon Porridge Serves: 1 40g Porridge Oats* 2 tbsp Chia Seeds ½ tsp Ground Cinnamon 150g Skyr, Icelandic Yogurt *use gluten-free if required 1. Microwave the oats with 220ml of water for seconds or cook in a pan for 3-4 minutes. 2. Let cool slightly & stir in remaining ingredients. 22g 43g 7g 324Kcal

38 High Espresso Serves: 1 240ml Vanilla Almond Milk 185g Vanilla Greek Yogurt 1 tbsp unsweetened Cocoa Powder 1 scoop Chocolate Powder 2 tsp Instant Coffee handful ice cubes 1. Place everthing into a high powered blender & blend until smooth. Serve immediately. 42g 20g 12g 356Kcal

39 Finger Food Serves: 4 8 Chicken Sausages 8 thin Pancetta Rashers 1. Heat the oven to 180c (160 fan), 350f, gas mark Wrap each chicken sausage in a pancetta rasher & roast for about 30 mins. 3. Serve 2 sausages per person. Cooked the night before, stored in fridge & can be eaten on-the-go. 32g 4g 12g 260Kcal

40 Greek Eggs Serves: 2 15g Butter 4 large Eggs 75g Feta,* crumbled Salt & Pepper to taste *use vegetarian Feta if required. 1. Heat the butter in a frying pan over medium-high heat. Beat the eggs & 1 tsp water together, then pour into the pan. Add the feta cheese & cook, stirring occasionally to a soft scramble. Season with salt and pepper, if needed. 17.5g 1.5g 24g 292Kcal

41 Easy Cooked Serves: 4 4 Minute Steaks 4 Large Eggs, beaten 1 tbsp Olive Oil 20 Asparagus Spears handful Salad Vegetables, if required * Kosher & Halal if meat prepared correctly 1. Steam the asparagus for 5-6 minutes until al-dente. 2. Meanwhile in non-stick frying pan, lightly scramble the eggs takes 3-4 mins. Take the eggs off the heat before fully scrambled as they will continue to cook in a hot pan. 3. Heat a griddle pan brushed with oil until very hot & lightly smoking. Add the steaks & cook for 15 seconds on each side. Serve immediately, adding a salad garnish if required. 31g 8g 13g 270Kcal

42 Supergreen Smoothie Serves: 1 150ml Almond Milk 50g Kale 100g Pineapple, in chunks ½ large ripe Avocado 150g Silken Tofu 3+ ice cubes 1. In a high-powered blender blend until smooth. 2. Add cold water if it's too thick. Serve and drink immediately. 13g 23g 19g 315Kcal

43 Tortillas Serves: 4 2 Flour Tortillas* 4 Eggs, beaten 1 Avocado, in chunks 1 tbsp Butter Salt & Pepper to own taste *use gluten-free if required 1. Lightly scramble the eggs with butter in a non-stick frying pan. Season to own taste. 2. Meanwhile warm the tortillas in either a large frying pan or warm oven. 3. Assemble all the ingredients together in a tortilla wrap. Cut each in half. Serve immediately. 9g 15.7g 16.2g 245Kcal

44 Scottish Oats Serves: 4 75g Rolled Oats* 600ml reduced-fat Greek Yogurt 250g Raspberries or Blueberries *use gluten-free if required 1. Preheat the grill. Spread the oats on a baking sheet, place under a hot grill for 3-4 minutes. Stir regularly. Set aside to cool. 2. When completely cooled, fold in the greek yogurt & then fold in most of the raspberries (or blueberries). 3. Spoon into 4 serving glasses & top with remaining berries. 16.2g 26.7g 2g 190Kcal

45 Kickstart Muffins Serves: 12 6 Eggs 1 pot Onion & Chives Cottage Cheese handful Cherry Tomatoes, halved 125g rindless Bacon Lardons 1. Preheat the oven to 180c (160 fan), 350f, gas mark Whisk the eggs together in a bowl. Add the cottage cheese & tomatoes. 3. Pan fry the bacon for a few minutes. Allow to cool a little & mix into eggs. 4. Pour the mixture into non-stick muffin tin. Makes 12. Bake for minutes. 6.9g 0.7g 5.2g 78Kcal