Smashed Avocado on Toasted Microwave Egg Bread

A scrumptious and satisfying breakfast where the ‘bread’ can be made ahead of time (and even frozen!) It’s important to mention that the Tupperware dish we used was an 11cm x 11cm lunchbox dish – simply perfect to mimic sandwich size. Try and get as close as you can to this. While these slices freeze perfectly, we don’t advise doubling the recipe if you want more yield – instead make separate batches inside the microwave to ensure thorough cooking. It’s worth it because this is a game-changer for those doing keto!

Serves 2

Calories per serving = 251 kCal

Macros per serving:

  • FATS – 20.6g
    • of which saturates 3.4g
  • CARBS – 3.9g
    • of which sugars 2.8g
  • PROTEIN – 9.5g

Ingredients:

For the ‘bread’
4 TB almond flour
2 TB ground flax seed
1 tsp baking powder
pinch cayenne pepper
¼ tsp onion powder
¼ tsp garlic powder
¼ tsp mustard powder
2 eggs, lightly beaten
salt and freshly ground black pepper

To finish the dish
½ avocado
salt and freshly ground black pepper
¼ lemon
2 slices of Microwave Bread
1 tsp olive oil
1 large tomato, sliced
handful salad cress or washed sprouts

Method:

  1. Combine all the ingredients to make the ‘bread’ in a small bowl. Grease a small microwave-friendly dish (see the head note for tips on size) and spoon the contents in. Cook on high in the microwave for 90 seconds, then remove. Tip the solid mass out onto a chopping board and allow to cool. Once cooled, turn the mass on its side and slice into 3 slices. Set aside.
  2. Roughly crush half the avocado in a bowl using the back of a fork. Season with salt and pepper and squeeze a lemon into the mixture.
  3. To finish the dish, heat the olive oil in a small pan and lightly fry two slices of microwave bread until toasted on both sides. Remove, then lay the slices of tomato on each and top with the avocado mixture. Garnish with the salad cress.

Allergens
Almonds
Mustard
Eggs
Sulphites
Wheat (may contain)

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“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

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Smoked Salmon Breakfast Bagel

It’s all about balance, right? While we wouldn’t encourage bagels-for-breakfast on a regular basis, there is no reason why you can’t compromise and share one bagel between two people post-workout. Ensuring its topped with healthy toppings, this is sure to be a weekend treat for you and your loved one. Do not be intimidated by the fancy end-result – barely any work goes into the assembly and it can be done in less time it takes to boil an egg!

Serves 2

Calories per serving = 192 kCal

Macros per serving:

  • FATS – 15.2g
    • of which saturates 4.4g
  • CARBS – 22.2g
    • of which sugars 5.6g
  • PROTEIN – 23.2g

Ingredients:

1 white bagel (average-size)
2 TB reduced-fat cream cheese
1 tsp dill, finely chopped, plus additional fronds to garnish
1 lemon, cut into wedges
½ avocado, sliced
100g smoked salmon
10g red onion, finely sliced
1 tsp capers
sea salt flakes
freshly cracked black pepper

Method:

  1. Preheat the oven to maximum grill. Halve the bagel and place under the grill to toast. Remove and set aside.
  2. In the meantime, combine the reduced fat cream cheese with the finely chopped dill. Squeeze the juice from one lemon wedge, season and mix well to combine.
  3. Spread the dill cream cheese onto each bagel half and arrange the slices of avocado on top. Season generously with salt and pepper.
  4. Divide the pieces of smoked salmon onto each avocado-topped bagel and scatter over the red onion and capers.
  5. Finish with additional fronds of dill to garnish and another generous crack of black pepper. Serve with lemon wedges.

Allergens
Wheat
Milk
Fish
Eggs (may contain)

 

 

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Quinoa Porridge with Berries and Pistachios

This high protein ‘porridge’ has a surprising crunch from the nuts and offers sweetness from the berries. You could use skimmed milk, but it is equally tasty with almond milk and therefore suitable for vegans. Halve the recipe below if you are cooking for one, and double it up if you are making it for the family.

Serves 2

Calories per serving = 230 kCal

Macros per serving:

  • FATS – 6.3g
    • of which saturates 0.8g
  • CARBS – 32.1g
    • of which sugars 11.3g
  • PROTEIN – 8.1g

Ingredients:

½ cup quinoa, rinsed
½ tsp vanilla essence
½ tsp ground cinnamon
2 tsp maple syrup, plus extra to drizzle
¼ cup unsweetened almond milk
2 TB dried cranberries, chopped
2 TB shelled pistachios, chopped
¼ cup blueberries
¼ cup raspberries

Method:

  1. Place the rinsed quinoa into a pan with 1 ½ cups of water. Bring to the boil, then reduce to a simmer. Simmer for 10-15 minutes until the quinoa is cooked and all the liquid has evaporated. You may need to add a little more water if it cooks out and the quinoa is still uncooked.
  2. When done, stir in the vanilla essence, ground cinnamon, maple syrup and half the almond milk. Add the chopped dried cranberries and half the chopped pistachios and combine well.
  3. Divide between two breakfast bowls and top with the remaining pistachios, blueberries, raspberries and a drizzle of maple syrup on top. Add a dash of the remaining almond milk to each.

Allergens
Almonds
Pistachios
Sulphites (may contain)

 

 

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Bacon & Veg Pops

Another great breakfast or snack to prepare the night before and eat on the go….

Makes x6 pops / calories per pop = 130 cals

Macros per pop:

  • FAT – 9g
  • CARBS – 4g
  • PROTEIN – 10g

Ingredients:

  • x 6 back bacon rashers
  • 125g mozzarella, sliced into 6 pieces
  • 250g courgette
  • 100g roasted red pepper
  • 1 tbsp vegetable oil
  • salt & pepper

bacon & veg pops

 

How To Cook:

  1. Preheat the oven to 180°c fan / 200°c electric / gas mark 6
  2. Slice the courgette into 1cm pieces, place onto a baking tray, drizzle with oil, season with salt and pepper then roast in the middle of the oven for 15 mins.
  3. Meanwhile line the muffin tins with rashers of bacon (no greasing of the tin required)
  4. Once your courgettes are cooked, layer up the bacon cups with a slice of courgette on the bottom followed by a cutting of red pepper, another slice of courgette, another slice of red pepper, topped with a slice of mozzarella. Sprinkle with some black pepper then roast in the oven for 20 mins.
  5. Great hot or cold.

Enjoy.

Bacon and veg pops IMG_6829 IMG_6830 IMG_6837

Bacon and veg pops

 

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Smoked Salmon & Asparagus Frittata

 

High protein, low carb breakfast, perfect for your pre-workout meal before your morning workout.

Serves x2 / calories per serving = 275 cals

Macros per serving:

  • FAT – 18g
  • CARBS – 4g
  • PROTEIN – 24g

Ingredients:

  • 6 eggs
  • 70g asparagus
  • 50g smoked salmon
  • Few sprigs flat leaf parsley, chopped
  • 1 wedge lemon
  • 1 tsp butter
  • salt & pepper

Smoked Salmon & Asparagus Frittata

How To Cook:

  1. Pre-heat an over-head grill to a high heat.
  2. Boil the asparagus for 3 mins until tender then transfer to some ice cold water to retain their green colour.
  3. Cut the smoked salmon into strips.
  4. Melt the butter in a small non-stick pan over a med/high heat, whisk the eggs with the chopped parsley, some salt and pepper before pouring into the pan, continue to stir slowly like you are making scrambled eggs but stop before it gets too scrambled and is still runny. Remove from the heat then add your smoked salmon and asparagus on top of the egg mix, squeeze over some lemon juice before popping under the grill for around 3-5 mins until the egg has cooked through and its starting to turn golden on top.
  5. Can be served hot or cold.

Enjoy.

Smoked Salmon & Asparagus Frittata

Smoked Salmon & Asparagus Frittata

 

 

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Breakfast Smoothie

If you really struggle to get a good breakfast down you in the morning, try experimenting with smoothies.  The key thing is to make sure it’s protein rich, so get a scoop or two of your favoured whey in there.  Next you want a good selection of fats and fibre, so don’t be afraid to throw in some raw nuts and green veg, it won’t taste like cut grass trust me, once it’s blended up with all the other flavours you won’t even notice that there’s veg in there.

Give this one below a try, its delicious and contains all the right macros for a nutritious breakfast.

Servings x1 / calories per serving = 469 cals

Macros per serving:

  • FAT – 22g
  • CARBS – 19g
  • PROTEIN – 45g

action reaction training

Ingredients:

 

Action reaction training

Action reaction training

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Spinach & Coconut Flour Pancakes Stuffed With Goats Cheese Mushrooms

These funky looking pancakes made from Sukrin coconut flour are highly nutritious and taste amazing, so fill them with any savoury filling of your choice and give them a try.

Serves x1 / calories = 390 cals

Macros:

  • FAT – 18g
  • CARBS – 14g
  • PROTEIN – 23g

Ingredients:

How to prepare:

  1. In a blender mix the eggs, coconut flour, spinach and some salt and pepper into a smooth batter then set aside.
  2. Fry the mushrooms in a touch of oil for 5 minutes until softened.
  3. Meanwhile cook your pancakes one by one in a small none-stick frying pan, melting a touch of coconut oil in the pan before adding your batter. Keep each pancake warm under some foil or in a warmed oven whilst you cook up the rest of the pancakes.
  4. Once all your pancakes are cooked (ingredients allow for around 3 pancakes depending upon size of your pan), fold the goats cheese into the cooked mushrooms, season with salt and pepper then spoon into the pancakes, roll them up and serve immediately with a wedge of lemon.

 

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Bacon And Egg Muffins

These bacon and egg muffins are so delicious and way more filling than they look which is a good thing, as we need to fill ourselves up with protein in the morning to prevent energy crashes throughout the day.  You could make these the night before and eat on the go the next morning as they hold together very well and are so good you’ll struggle to not scoff the whole lot.

Makes x6 muffins / calories per muffin = 159 cals

Macros per muffin:

  • FAT – 12g
  • CARBS – 1g
  • PROTEIN – 13g

IMG_1907

Ingredients:

  • 3 eggs
  • 200g courgette, grated
  • 30g parmesan, grated
  • 6 rashers back bacon
  • Black pepper

 

How to prepare:

  1. Preheat oven to 170c fan /190 electric / gas mark 5
  2. Line your cup tins with the bacon rashers, making a bacon cup, press down to seal any holes to keep the egg mix contained. (You won’t need to grease the tin as the bacon provides enough of its own fat, which will stop it sticking.
  3. In a large bowl mix together the grated courgette, parmesan, and eggs, season with pepper then spoon the mixture into the bacon cups.
  4. Bake for 25 mins until the egg is cooked through.

Screenshot 2016-01-08 09.12.30

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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On The Go Turkey Muffins

You can have these Turkey Muffins for breakfast, lunch, snacks, whatever you like, great at any time of the day hot or cold.  The preparation for this dish is fool proof, literally couldn’t be any easier, bash all the ingredients in a bowl, mix it up and bake in muffin tins for 30 mins.  If you get it wrong then there’s clearly no hope for you 😉

Produces x12 muffins / calories per muffin = 104 cals

Macros per muffin:

  • FAT – 6g
  • CARBS – 3g
  • PROTEIN – 9g

Ingredients:

  • 250g lean turkey mince, from Athleat high quality meats
  • 120g red onion, finely chopped
  • 170g courgette grated
  • 150g red pepper, finely chopped
  • 100g feta cheese, diced
  • 4 eggs
  • 1 tbsp cottage cheese
  • 1 lemon, juice of
  • 1 clove garlic, minced
  • 2 tsp oregano
  • 2 tsp basil
  • 2 tsp chili flakes
  • 2 tsp Lucy bee coconut oil
  • Salt and pepper
Action Reaction Training Recipe

Action Reaction Training Recipe

How to prepare:

  • Preheat the oven to 180c fan / 200 electric / gas mark 6. Grease a 12-cup muffin pan with the coconut oil.
  • In a large bowl mix together all the ingredients, get in there with your hands and squish it all together.
  • Spoon the mixture into the muffin cups and bake in the pre heated oven for 30 mins or until cooked through. Simple

Enjoy.

Action Reaction Training Recipe

Action Reaction Training Recipe

Action Reaction Training Recipe

Action Reaction Training Recipe

Screenshot 2015-12-11 14.59.32

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Blueberry and Raspberry, Vanilla Protein Pancakes

You need to try these protein pancakes, a great way to pack in your protein without knocking it back in a shake.  I’ve used Blueberries and Raspberries but you could pretty much use any fruit you fancy.

The below quantities produced about 8 pancakes / calories per pancake =81 cals

Macros per pancake (x8):

  • FAT – 4g
  • CARBS – 5g
  • PROTEIN – 6g

Ingredients:

  • 35g cup oats
  • 2 eggs
  • 1 tbsp almond butter
  • 3 scoops of vanilla whey
  • 250ml almond milk
  • 1 tbsp honey
  • 1tbsp flaxseeds
  • 1 tsp Lucy Bee Coconut oil
  • 15g blueberries
  • 15g raspberries

How to cook:

  1. Put all the ingredients (apart from the fruit, lucy bee and Greek yogurt) in a bender and mix until you get a smooth pancake mixture. If you think it’s too thin, add some more oats. If it’s too thick, add some more almond milk.
  2. Heat a small non-stick pan to a high heat and melt a small amount of Lucy Bee Coconut oil for each pancake just to prevent the pancake sticking.
  3. As your pancake is cooking on side no:1, press in your blueberries and raspberries into upturned uncooked side, be sure to squash the fruit as this makes it easier to flip.
  4. Cook each pancake for around 2 mins on each side or until golden brown. Pop into a warm oven, to keep warm as you cook the rest of the pancakes.
  5. Once all done serve immediately with a dollop of Greek yogurt if desired.

Enjoy.

 

 

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30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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