Month Two
Breakfast Recipes
Overnight Oats with Chia, Kefir & Berries (RS-1 + Probiotic)
Ingredients:
• ½ cup rolled oats
• ¾ cup kefir or Greek yoghurt (plain, unsweetened)
• 1 tablespoon chia seeds
• ½ cup mixed berries (fresh or frozen)
• 1 teaspoon maple syrup or honey (optional)
• ¼ teaspoon cinnamon
How to Prepare:
• Combine oats, kefir, chia seeds, and cinnamon in a jar or bowl.
• Stir well, cover, and refrigerate overnight (at least 8 hours).
• In the morning, stir again and top with berries and maple syrup if desired.
Resistant Starch Boost:
• Chilling the oats overnight naturally increases resistant starch, supporting gut health and fullness.
Poached Eggs on Sourdough with Avocado & Spinach
Ingredients:
• 2 eggs
• 1 slice sourdough bread
• ½ avocado, mashed
• Handful of baby spinach
• Pinch of salt and black pepper
• Drizzle of olive oil
How to Prepare:
• Toast sourdough lightly.
• Poach eggs for 3–4 minutes in simmering water.
• Wilt spinach in a pan with a little olive oil.
• Spread avocado on toast, add spinach, and top with poached eggs.
• Season to taste.
Resistant Starch Boost:
• Cook and cool your sourdough toast ahead of time, then reheat before serving — this helps form resistant starch.
Protein Smoothie with Banana, Oat Milk, & Flaxseed
Ingredients:
• 1 cup oat milk (or almond milk)
• 1 large banana (preferably slightly green for resistant starch)
• ¼ cup rolled oats
• 1 tablespoon flaxseed
• ½ scoop protein powder (optional)
• ½ teaspoon vanilla extract
• ¼ teaspoon cinnamon
• Ice cubes as needed
How to Prepare:
• Blend all ingredients on high speed until smooth.
• Serve immediately.
Resistant Starch Boost:
• Use pre-soaked or cooked-and-cooled oats before blending to add resistant starch to your smoothie.
Greek Yoghurt Bowl with Cooled Quinoa, Berries & Almond Butter
Ingredients:
• ¾ cup Greek yoghurt (plain, unsweetened)
• ½ cup cooked and cooled quinoa
• ½ cup mixed berries
• 1 tablespoon almond butter
• 1 teaspoon honey or maple syrup (optional)
How to Prepare:
• Spoon yoghurt into a bowl.
• Add cooled quinoa, berries, and drizzle with almond butter.
• Finish with honey or maple syrup if desired.
Resistant Starch Boost:
• Cooking and cooling quinoa increases its resistant starch content, helping to nourish gut bacteria and support fullness.
Warm Porridge with Apple, Cinnamon & Nut Butter
Ingredients:
• ½ cup rolled oats
• 1 cup milk or plant milk
• ½ apple, chopped or grated
• ½ teaspoon cinnamon
• 1 tablespoon nut butter
• 1 teaspoon honey or maple syrup (optional)
How to Prepare:
• Simmer oats with milk and cinnamon for 5–7 minutes until creamy.
• Stir in chopped apple.
• Top with nut butter and drizzle of honey or maple syrup.
Resistant Starch Boost:
• Allow cooked porridge to cool completely, then reheat gently before eating — this increases resistant starch and supports digestion.
