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Shopping List

  • Egg whites 

  • Frozen berries (blueberry and strawberry, summer fruit etc

  • Fresh spinach – big bag

  • Lots of green veg: courgettes, broccoli, peppers, asparagus etc

  • Cinnamon powder

  • Chilli flakes

  • Good olive oil (or olive oil spray)

  • Protein powder – Zuzest Clean and Lean Smooth Vanilla 

Cooking Eggs
Veggie Egg-white Omelette   

250 kcal (approx.) PRO 22g/100kcal, CHO 12g/50 kcal, FAT 12g/100kcal


  1. Heat 1 tablespoon of olive oil in a medium-size frying pan (or spray with olive oil spray).

  2. Fry chopped veggies until just translucent.
    (Ideas for veggies: courgettes, red onion, peppers, spinach, broccoli. Dark green veg mainly and lots of it – ie, a whole courgette.)

  3. Season well (chilli flakes etc). 

  4. Add approximately 150ml of egg whites and one large egg to the pan.

  5. Cook through, removing from the heat when the egg yolk is still runny.

  6. Add smoked salmon strips/avocado/Greek yoghurt etc for flavour and variety, according to your daily macro balance.


Watch points:

Olive oil is your ‘go-to’ fat but will pile on the calories.

Protein Berry Porridge

350kcal (approx.) PRO 22g/100kcal, CHO 48g/200 kcal, FAT 3g/40kcal

This is an ideal breakfast if you are going on a long walk.

  1. Defrost 2 cups of frozen fruit (leave overnight or pop in the microwave).

  2. Cook 100ml of porridge oats (less than 1/3 of a cup) in water.

  3. In a bowl, mix 2 scoops of protein powder with water until it has a mousse-like consistency.

  4. When the porridge has cooled a bit, combine the fruit, cooked porridge oats and protein powder.

  5. Sprinkle with cinnamon powder and add a blob of natural 0% fat yoghurt (Greek yoghurt has most protein).

Watch points:

Substitute as much fruit as you can for porridge oats – both are high in carbohydrates, but porridge oats have 7x more calories.

Protein paste will go to liquid if it gets too hot – let the porridge cool a bit before putting together.

Poached Egg Sandwich
Eggs, spinach and avocado   

322 kcal (approx.) PRO 18g/72kcal, CHO 4g/16kcal, FAT 26g/234kcal


  1. Poach 2 large eggs.

  2. Heat a 1/2 tablespoon of olive oil in a frying pan and add 6 big handfuls of spinach and cook until wilted.

  3. Season the spinach with chilli flakes and lime juice if you have it.

  4. Season well (salt, pepper, chilli flakes etc). 

  5. Scoop 1/4 of a ripe avocado onto a plate with the eggs and spinach.


Watch points:

Go heavy on spinach – it really shrinks down, but its fibre content will transit through the guy slowly, plus the fats will keep you full.

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