Eating the right amount of protein at breakfast can increase feelings of satiety; helping you to feel fuller for longer, aiding weight loss and weight control, and making it easier to concentrate at work. Eggs are one of the best sources of complete protein, so are a great addition to this breakfast!
Cooking Time: 10 minutes
1 scoop chocolate protein powder (I used The Good Guru– use code Hannaheats20 for 20% off),
1 tbsp raw cacao powder,
1/4 c unsweetened almond milk,
4 egg whites (100g of Two Chicks Egg Whites),
1/4 c sweetener (I used Natvia),
1/2 tsp vanilla extract
2 slices of bread
Toppings: Choose any you desire but some options are:
frozen berries of choice
In a large bowl whisk together all the ingredients except the bread and topping.
Place the bread in a large rectangular container and pour the egg mixture over the top allow to sit for 10mins.
Heat a pan to a medium heat and cook the bread for 2-3 minutes each side.
Place the toppings onto the toast and serve immediately.
You can still enjoy a treat and eat healthy as these Hazelnut ‘Ferrero Rocher’ style truffles, made with healthy OPPO icecream, prove. Made with oat flour, cacao powder and chocolate whey protein, you wont be able to stop at just one!
– 70g of Cacao and Hazelnut OPPO Icecream, melted,
– 80g of soaked medjool dates,
– 50g of oat flour,
– 3 teaspoons of cacao powder,
– 30g of chocolate protein powder (or sub for more flour).
– 1 tbsp of chocolate spread (a cacao nut butter was my option),
Place all of the ingredients in your blender,
Blend until well combined,
Leave the mix to harden in the fridge for around an hour,
Take the mix out of the fridge and scoop teaspoon size amounts on to a place,
Place these scoops in to the freezer for a further half an hour,
Take out the freezer, role in to shape and store in the fridge!
Brookies I hear you say?! Brookies are a genius combination of cookies and brownie! Two of my favourite desserts combined…. what’s not to love?! What’s even better…….each Brookie contains 11g Protein and less than 150 calories. The combination of the rich soft brownie with the soft gooey cookie I promise is one you don’t want to miss. This recipe is both dairy free and gluten free.
For the cookies:
70g Cashew Butter (could use another nut butter)
30g Vanilla Protein Powder
2 Tbsp Coconut Sugar
3 Tbsp dairy free chocolate chips
For the brownie:
30g chocolate Protein Powder
2 Tbsp Cocoa Powder
1 Tbsp Coconut Sugar
20g Ground Almonds
30ml Almond Milk
Tbsp Coconut oil (melted)
1. Preheat the oven to 180oc and line a baking tin with baking paper
2. Combine all the ingredients for the cookies in one bowl until the consistency is like cookie dough.
3. In a second bowl combine all the ingredients for the brownie to a similar consistency as the cookie dough. If its too dry add a splash of water.
4. Pour the brownie mixture into the tin and follow with the cookie mixture on top
5. Bake in the oven for 15 minutes (if you prefer your cookies crispy rather than gooey leave in for longer)
6. Leave to cool slightly then slice into squares,
It’s a long time since I made a protein powder free cake and ate it… so, I naturally had to celebrate this success by putting in on my blog for you to all enjoy too! Banana is one ingredient that I end up using a lot while baking. I have baked cookies, cupcakes, muffins and so many breakfast recipes but a simple no egg banana bread recipe was missing here.
This recipe is really easy- it uses just two bowls, you mix it all in together and then pop it in the oven. The use of coconut oil as well as the bananas keeps this loaf really nice and moist!
Serves 8 (generous slices)!
Prep time: 10 minutes
Cooking time: 65 minutes
3 medium-large bananas (+1 extra to cut in to coins)
Skillets are one of my favourite breakfasts; you can easily mix it all together and then pop it in the oven. Simple! I love this one as it is seasoned with cinnamon and filled with mixed dried fruits; a healthy take on an Easter favourite!
1 crumpet (shredded),
20g of coconut flour,
50g of egg whites,
100ml of milk,
30g of dried fruit,
1 serving of protein powder,
½ a teaspoon of cinnamon.
You will also need one skillet or baking dish!
Pre heat the oven to 160C,
Combine all of the ingredients together until well combined,
Pour the mix in to your skillet,
Pop the skillet in to the oven for 25minutes or until golden on top!
The ingredients in this chocolate and parsnip brownie work beautifully together – I dare you to try it. The sweetness of the parsnip perfectly complements the rich, dark chocolate. Plus, if they have parsnip in, they surely count as one of your five a day, right?
Serves 8 Preparation time 10 minutes
Cooking time 10-15 minutes
150g of chopped parsnip,
50g of Doisy and Dam Chocolate (any will be fine for this),
120g of egg whites or two whole eggs,
50g of sweetener (I used a granulated one but honey, or similar, would work fine),
100g of Buckwheat flour,
100ml of milk (I used a strawberry flavoured one),
2 tablespoons of cacao powder,
½ a teaspoon of baking powder.
Grease and line a small baking tin (I actually used a loaf tin),
Pre heat the oven to 160C,
In you blender, pop all of the ingredients.
Blend until they are well combined,
Now pour the mixture in to your prepared tin and pop in to the oven for around 30 minutes or until the brownies are firm to touch,
Take out of the tin and then leave to cool on a cooling rack,
Once cooled, use a sharp knife to cut in to squares.
If you love adding volume to your breakfast, then you will LOVE zoats.
I am a massive lover of adding volume to my food to make something so tasty last even longer and zoats do just that! This is the most basic idea yet is super tasty, will keep you full for a nice, long time and can be done in SO many different ways. So, basically, go grab a courgette!
I love zoat bowls.
What are they?
They are quite simply a mix of courgette and oats.. sounds strange, right? And, I was dubious to start off with but now I’m, quite simply, obsessed.
I specifically like pro-zoats; adding a bit more protein in to my meal to keep me satisfied for even longer.
The basic recipe:
– half a grated courgette,
– a serving of oats (change this to suit your needs; I use Nutriseed Superfood oats and they are delicious),
– a teaspoon of cinnamon,
– 250ml of liquid (I, more often than not, use water),
To make pro-zoats add in:
– a scoop of protein of choice,
– egg whites (I use two chicks products)
To make the basic recipe, combine all of the ingredients and microwave until they are of a nice, thick consistency (around 3 minutes).
If using egg whites, add the whites in after 2 minutes, mix, and microwave for a further minute. Then, when ready, stir in the protein powder and eat.
Different flavour options:
1. Chai Spiced; simply add in cinnamon, vanilla, nutmeg, ginger and cardamon to your mix. I’ve topped it with a plum compote.
2. Chocolate zoats; add in some nutriseed Cacao powder and cacao nibs,
3. Beetroot and Vanilla zoats; grate in some raw beetroot when you grate in the courgette and add in vanilla essence.
4. Simple cinnamon:
For more recipe inspiration, check out my instagram @_hannaheats AND don’t forget to tag me in your creations!
Who else is in agreement that February went so (too) fast? But, before March rolls around, I thought I’d go over some of my favourite products I’ve been eating and using this month.
Ripped Kit; I love these boxes as they open your eyes to the best of the massive range of protein bars on the market. Every month you get a delivery of the newest and most delicious protein based snacks to help keep you on track to reach personal fitness targets.
This month, the box contained the new grenade bar; one that I have been dying to try and it didn’t disappoint. It has also opened my eyes to other protein bar options on the market; I particularly like the Fulfil bars and, in last months box, the battle-oats bar which was a great, quick breakfast on the go!
Two Chicks products; chirps and egg whites: I love this brand (and the lovely lady behind it). The egg whites are just so handy; 17 calories and 0 grams of fat per serving and SO versatile. I use them in my baking, breakfasts, to make egg fried rice, pad thai, mug cakes.. the options are endless (See below)! And the chirps? Well, they are a great, low carb, high protein, delicious snack to have on the go. My favourite flavour is the sea salt and cracked black pepper but they are all super tasty!
That Protein: are an organic protein company who produce THE tastiest protein. Thatprotein create protein that is made from premium organic plant protein powders and superfoods combined in to one product. The protein is natural, organic, cold pressed and pure and never processed by heat over 40 degrees. Alongside this it is ALSO dairy free with no added sugars, non GMO, no sweeteners AND free from anything artificial; literally no negatives about it.
Having been lucky enough to receive a lovely, surprise package of their Chirpy Chirpy Choca Mocha Super Protein, I didn’t hesitate in trying it out. The Chirpy Chirpy Choca Mocha Super Protein is:
Made from brown rice protein; a complete plant protein that helps support healthy muscles, skin, hair and nails.
Made from Raw Cacao; a top source of antioxidants and packed full of iron and magnesium.
Contains caffeine to wake you up in the morning or pre-workout.
So, after all that, I have also developed a simple, delicious and nutritious breakfast/snack/pudding for you as a Choca Mocha Protein Mugcake.
Simply grease a mug or small bowl with coconut oil, put in all the dry ingredients, add in the egg whites and mix it together and then slowly add in water until you have a batter like consistency.
Pop cling film over the top and microwave for 30 second sessions until it is bouncy/ firm on top!
Then top with whatever you desire.
Optional extras to mix in the batter are endless. I’ve tried:
Nut butter (make the mixture, drop in a teaspoon of nut butter and then microwave),
Dried nuts and fruit,
Berries (do the same as with the nut butter)
Fit Kitchen: Don’t get me wrong, I love meal prep- I find it so therapeutic- but sometimes you just don’t have the time. And, this month has gone that way; work has been crazy and available time has been minimal. Therefore, these delicious, protein packed, low calorie meals have come in so handy; keeping me full until snack time and the hunger pangs at bay. My personal favourite is the Pad Thai Chicken with zesty sauce; only 288 calories, all natural ingredients, 3 of your 5 a day and most importantly DELICIOUS.
My Fitbit Blaze; I loveeeee my blaze and have @whenharrymetsalad to thank for having one! It tracks my steps (making sure that I am active throughout the whole day, not just at the gym), my running routes (this means that I can make sure I am progressing run by run, week by week, in order to meet my pace goals), my weight training sessions (making sure I keep my heart rate up at all points; not just when I’m warming up) and most importantly tells me how many calories I’ve burned (I’m currently cutting, so this helps me to stay in a slight calorie deficit).
Sunday walks with those who matter the most; this might sound such a silly one, but taking the time to spend quality time with those you often take for granted is a must in life. My Mum, sister and I have been making sure that we go on long, country walks on a Sunday to forget our worries and just let the world go by.
I am a big supporter of meal prep. You don’t have to be a body builder, or even a gym goer, to partake, and it saves so much time in the week when you’re busy and making meals for the next day is the last thing you want to do! I know it seems like a gargantuan task, but it’s importance in achieving your goals (however big or small) really can’t be underestimated. Knowing what to eat, how much to eat, when to eat and then preparing your meals is one of important aspects of achieving a healthy, balanced diet.
The key to getting it right is finding a few staples that are quick and easy to prepare yet packed full of healthy fats, protein and carbohydrates. I have a few staple foods (chicken, vegetables, oats and protein powder) that can be used in many, more adventurous ways that don’t allow me to get bored of my midday meals!
Why meal prep?
Save money; buy going on just one food shop, with a list, per week you are not going to be tempted by things that are on offer that you don’t reallllly want!
Save time; cook all your meals in one fowl swoop and that’s it, you’re done!
Keep your meals clean and nutritious so that you stay on track with ease.
Save mid-week stress; you can just come home and relax!
How do I meal prep?
For this, you simply have to make meals in bulk!
The simplest way, for lunch, is to double up your meal from the night before.
Roast a tray of your favourite veg and then separate in to individual tupperware.
Make a meal and freeze it in portions; curry is a great option for this!
Roast multiple chicken breasts and refrigerate until you need them!
Meal prep ideas:
Overnight oats; there are so many options to find online! I like a simple mix of cinnamon, oats, vanilla protein, milk, berries and a sprinkle of granola!
Pancakes/Waffles; a nice treat in the week! You make these in bulk and refrigerate or freeze and then just get out when you want them! Find my staple pancake recipe here! Instead of the lavish toppings, I serve with yogurt and fruit!
Breakfast cookies and loaves; again, I make these on a Sunday to have on both Monday and Tuesday! So quick and simple to make! Head to the loaf cake section on my blog!
Bro food; roasted chicken breast with steamed veg and spinach. Sometimes I add in a hard boiled egg for extra protein.
Fritattas/egg muffins; mix together any eggs and veg that you fancy, tip in to a muffin tin or baking tray, pour over whisked egg and oven cook until firm to touch!
Chicken, quinoa and veg.
For a vegan option; buddha bowls are great. A mix of roasted veg, lentils and hummus.
Hard boil eggs,
Make energy balls; I love these! Find my favourite recipes here.
Carrot and cucumber sticks dipped in nut butter,
Melon and nuts,
Chirps are great; they are packed full of protein and keep me full for a long time,
Paleo bakes; blondies, brownies, cookies etc.
Mug cakes; a mix of egg whites, protein powder, coconut flour, mashed banana and baking powder. Pop in the microwave for 1 and half minutes and then you’re sorted!
How do I know what to buy/prep?
Make a plan! I get out all my favourite cook books, decide what I want to eat that week, make a list and shop away!