Ingredients:

Oat base:

1.5 cups rolled oats

2 Tbsp chia seeds

2 Tbsp cocoa powder

2 Tbsp instant coffee (consider using decaf)

2 cups of soy milk (milk of your choice)

2 Tbsp date syrup (honey or maple)

Pinch of salt

Vanilla tofu cream topping:

1 block of silken tofu (I used 307g block)

1 tsp vanilla essence

2 Tbsp date syrup (maple or honey)

Method:

Add all base ingredients to a blender (oats, chia, cocoa, coffee, milk, syrup and salt), and blend until smooth. Divide evenly into 3 containers.

Blend the tofu, vanilla, and syrup until completely smooth. Evenly split the mixture atop the oat base.

Refrigerate for at least 3 hours, and consume within 4 days.

Per serve* (3 serves):

Energy: 400 kcal

Protein: 20g

Net carbs: 44g

Fat: 10g

*Ingredients used may slightly alter totals

Ingredients:

1 cup cottage cheese

1 medium ripe banana

1 large egg

1 tsp vanilla essence

2 tsp baking powder

½ tsp cinnamon

1 cup rolled oats

pinch of salt

Method:

Blend all ingredients until smooth.

Heat a pan over medium heat and lightly grease.

Scoop ¼ cup batter per pancake into the pan.

Cook for about 2 minutes, flip, and cook another 2 minutes until golden.

Enjoy as breakfast pancakes or lunchbox pikelets.

Per serve* (4 serves):

Energy: 182 kcal

Protein: 11g

Net carbs: 21g

Fat: 5g

*Ingredients used may slightly alter totals

Ingredients:

1 cup rolled oats 

½ cup natural or vanilla flavoured protein powder 

¾ cup peanut butter 

¼ cup date syrup (honey or maple)

Method:

Lightly blitz rolled oats in a food processor, or keep whole if preferred. Combine dry oats with protein powder

Separately, slowly heat peanut butter and syrup in the microwave or stovetop

Combine all ingredients, and roll into 12 balls

Per serve* (12 serves):

Energy: 150 kcal

Protein: 8 g

Net carbs: 10 g

Fat: 8 g

*Ingredients used may slightly alter totals

Ingredients

240 g full-fat cottage cheese 

6 large eggs 

½ cup / 50 g grated Edam cheese 

¼ cup chopped spring onion 

2 Tbsp plain flour

½ tsp baking powder 

Pinch of salt and pepper 

Vegetable toppers:

Handful of sliced capsicum, tomato, or cherry tomatoes.

Method:

Preheat oven to 180°C. Prepare/grease 6 large muffin cups or cases (they will spill over ordinary sized cases).

In a large bowl whisk the eggs, Edam, cottage cheese, spring onion, salt and pepper.

Sift in flour and baking powder, and stir gently.

Divide the batter evenly among the 6 muffin cups. Gently place vegetable toppings on top of each muffin (try to avoid letting them sink to avoid trapped moisture inside the muffins)

Bake for 28 minutes.

Per serve* (6 serves):

Energy: 160 kcal

Protein: 13 g

Net carbs: 5 g

Fat: 10 g

*Ingredients used may slightly alter totals

Ingredients:

2 cans whole peeled tomatoes, drained (or 6–8 fresh tomatoes, quartered)

1 large onion, cut into chunks

1 head garlic, halved horizontally

1 carrot, cut into large pieces

2 tbsp olive oil

2 tbsp balsamic vinegar

1 tsp smoked paprika

Salt and pepper

1 tbsp tomato paste

1 block silken tofu

1 cup vegetable or chicken stock (add more if needed)

½ cup fresh basil leaves

Smoky chickpea topping:

1 can chickpeas, drained and rinsed

1 tsp olive oil

½ tsp smoked paprika

Pinch of salt

Method:

Heat oven to 200°C.

Spread drained tomatoes (or fresh), onion, garlic head, and carrot on a tray. Drizzle with olive oil, balsamic, smoked paprika, salt and pepper. Roast for 25–35 minutes until softened and lightly caramelised.

Meanwhile, pat chickpeas dry with paper towels. Toss with olive oil, smoked paprika, and salt.
Spread on a separate tray and roast for 20–25 minutes, shaking once, until golden and crisp.

Squeeze roasted garlic out of the skins and blend roasted vegetables with silken tofu, tomato paste, basil, and enough stock to reach your preferred thickness.

Taste and adjust seasoning. Serve topped with crispy chickpeas.

Per serve* (6 serves):

Energy: 180 kcal

Protein: 9g

Net carbs: 16g

Fat: 8g

*Ingredients used may slightly alter totals

Ingredients:

1 can cannellini beans drained and rinsed

¾ cup cottage cheese

2 Tbsp Olive oil

2 Tbsp lemon juice

Lemon zest from half a lemon

2 garlic cloves

Fresh or dried chilli 

Salt and pepper

Suggested veggie dippers

Broccoli florets (3-4 g protein per cup)

Carrot sticks 

Celery sticks

Cucumber sticks

Method:

Add all ingredients to a food processor and combine

Adjust consistency with a small amount of water if too thick

Dip - per serve* (4 serves):

Energy: 160 kcal

Protein: 9g

Net carbs: 11 g

Fat: 8 g

*Ingredients used may slightly alter totals

Ingredients:

2 195g tuna in spring water, drained 

2 Tbsp Greek yoghurt

2 Tbsp mustard 

2 garlic cloves, crushed  

2 eggs

½ cup chopped parsley 

Salt and pepper 

Optional, add diced capsicum or grated carrot

Method:

Flake well drained tuna in a bowl

Add remaining ingredients and mix well

Heat a pan on high heat, and add a drizzle of olive oil

Scoop ¼ cup of mixture per patty into the pan and try until golden

Per serve* (4 serves):

Energy: 125 kcal

Protein: 21g

Net carbs: 1g

Fat: 4g

*Ingredients used may slightly alter totals

Ingredients:

2 eggs

100 g Greek yoghurt

140 ml milk

2 tsp vanilla essence

70 g plain flour

50 g protein powder

1 tsp baking powder

1 Tbsp chia seeds

Topping:

½ cup berries of choice

4 Tbsp maple syrup (2 Tbsp per serve)

Method:

Heat oven to 180°C.

Mix ingredients smooth and pour into 3 greased glass containers approx. 15cm×15cm, or a larger casserole dish.

Bake for 25-30 minutes.

Blend the berries and maple syrup to drizzle over each portion.

Per serve* (3 serves):

Energy: 328 kcal

Protein: 24g

Net carbs: 40g

Fat: 6g

*Ingredients used may slightly alter totals