Month Three
Breakfast Recipes
Greek Yoghurt with Oats, Berries & Chia Seeds
Ingredients
• 150g Greek yoghurt or kefir yoghurt
• ¼ cup rolled oats (pre-cooked and cooled for resistant starch)
• 1 tbsp chia seeds
• ½ cup mixed berries (fresh or frozen, thawed)
• 1 tsp honey or pure maple syrup (optional)
How to Prepare
• Layer the yoghurt, oats, and chia seeds in a bowl or jar.
• Top with berries and drizzle with honey if desired.
• Chill for 15–30 minutes before eating for a thicker texture.
• To add resistant starch, use oats that have been cooked and cooled overnight.
Scrambled Egg with Cooled Brown Rice, Spinach & Avocado
Ingredients
• 2 large eggs
• ½ cup cooled cooked brown rice (for resistant starch)
• 1 handful baby spinach
• ¼ avocado, sliced
• 1 tsp olive oil
• Salt and pepper to taste
How to Prepare
• Heat olive oil in a non-stick pan, add spinach, and cook until wilted.
• Add the rice and warm gently before pushing to one side.
• Whisk eggs, season, and scramble softly in the pan.
• Combine everything and top with avocado before serving.
Protein Porridge with Oats, Chia Seeds & Protein Powder
Ingredients
• ½ cup rolled oats
• 1 scoop vanilla or plain protein powder
• 1 tbsp chia seeds
• 1 cup almond milk or oat milk
• ½ banana, mashed (optional for sweetness)
• ½ tsp cinnamon
How to Prepare
• Heat oats, chia, and milk in a pan until creamy.
• Stir in the protein powder once off the heat to keep texture smooth.
• Top with banana or a dusting of cinnamon.
• For resistant starch, cook the oats ahead and cool overnight before reheating.
Mini Quinoa Egg Bites
Ingredients
• ½ cup cooked and cooled quinoa (for resistant starch)
• 4 large eggs
• ¼ cup chopped spinach or peppers
• 2 tbsp feta cheese (optional)
• Salt and pepper to taste
• Olive oil spray for the muffin tin
How to Prepare
• Preheat oven to 180°C (350°F) and lightly grease a muffin tin.
• Whisk eggs in a bowl, add quinoa, vegetables, feta, salt, and pepper.
• Pour mixture into the muffin cups (about ¾ full).
• Bake for 15–18 minutes until set and lightly golden.
• Cool before removing — can be eaten warm or cold for meal prep.
Bacon, Egg & Sweet Potato Bowl
Ingredients
• 1 small sweet potato, cubed and roasted (cool before reheating for resistant starch)
• 2 rashers of lean bacon
• 2 large eggs
• 1 handful spinach or kale
• 1 tsp olive oil
• Salt and pepper to taste
How to Prepare
• Roast sweet potato cubes at 200°C for 20–25 minutes until soft, then allow to cool.
• Pan-fry bacon until crisp, set aside, and scramble or fry eggs in the same pan.
• Warm the sweet potato and spinach together until just wilted.
• Combine everything in a bowl and drizzle with olive oil to serve.
