High Protein Granola

Make this up in bulk and save time in the mornings! Servings: 16 Prep time: 10 mins Cook time: 30 mins Total time: 40 mins

Ingredients

• 2 cups oats
• 1 cup chopped nuts (walnuts, almonds, brazil, cashews etc.)
• ½ cup pumpkin and sunflower seeds (raw)
• ½ cup flax seed
• 1 scoop protein powder*
• 1 tsp. cinnamon
• ½ salt
• ? cup honey or maple syrup
• ? coconut oil (or olive oil)

*Try these great flavoured proteins: Dymatize - ISO 100 and Optimum Nutrition - Gold Standard 100% Whey.

Method

1. Preheat oven to 160 degrees. In a large bowl, combine oats, nuts, seeds, flax, protein powder, cinnamon and salt.
2. Pour in honey/ maple syrup and oil and stir well to evenly coat the mixture. Spread the mixture on a baking paper lined oven tray and bake until golden, about 30 minutes (check occasionally to make sure it doesn’t burn!) Let cool completely before serving and store it in an airtight container.

Nutrition

• KILOJOULES:833kj
• CARBOHYDRATES: 16g
• PROTEIN: 5g
• FAT: 13g
• SATURATED FAT: 1g
• SODIUM: 86mg
• POTASSIUM: 167mg
• FIBRE: 3g
• SUGAR: 6g
• VITAMIN A: 85IU
• VITAMIN C: 1.1mg
• CALCIUM: 45mg
• IRON: 1.5m

   

Banana Protein Pancakes

Pancakes don’t have to be indulgent. This protein packed powerhouse is so quick, easy and healthy – you can have them any day of the week! Servings: 8 pancakes Prep time: 10 mins Cook time: 5 mins Total time: 15 mins

Ingredients

• 1 scoop of protein powder*
• 1 large ripe banana
• 1 pinch of cinnamon
• ^1/4 baking powder
• ^1/4 salt
• 2 large eggs

*Try these great flavoured proteins: Muscle Pharm - COMBAT 100% WHEY and GHOST - WHEY.

Method

1. In two bowls, carefully separate egg yolks and whites.
2. Beat the egg whites until they form soft peaks with the egg whites are just holding their shape.
3. Add the egg yolks, banana and the remaining ingredients to the other bowl and beat until smooth.
4. Gently fold 1/3 of the egg white mixture in until just combined. Fold half of the remaining egg whites into the mixture and finally the last portion until everything is well combined.
5. Heat a frying pan on low heat. Scoop 1/4 cup of the mixture into the pan and cook for 60-90 seconds on each side.

Serve immediately topped with fresh fruit, a spoonful of non-fat Greek yogurt and a drizzle of honey.

Nutrition

• SERVING SIZE: 4 pancakes
• KILOJOULES:849kj
• FAT: 5g
• SATURATED FAT: 2g
• TRANS FAT: 0g
• UNSATURATED FAT: 3g
• CHOLESTEROL: 189mg
• SODIUM: 455mg
• CARBOHYDRATES: 17g
• FIBER: 2g
• SUGAR: 9g
• PROTEIN: 23g

   

Protein Porridge

Delicious hot or cold, this breakfast is chock-full of protein and fibre and will give you sustained energy all morning. Servings: 1 Prep time: 5 mins Cook time: 10 mins Total time: 15 mins

Ingredients

• ^1/2 cup rolled oats
• 1 cup water
• pinch of sea salt
• ^1/2 cinnamon
• 1 scoop protein powder*
• ^1/2 vanilla essence (optional)
• Add your favourite toppings (banana, berries, apple, walnuts, brazil nuts, hazel nuts, sunflower seeds, pumpkin seeds etc.)

*Try these great flavoured proteins: Max's - 100% Pure Whey Protein and Pro Supps - PS WHEY 100

Method

1. Add everything except the protein powder into a saucepan with the water, stir and heat over medium-high for 8-10 minutes or until all the liquid has been absorbed. Make sure you stir the oats while cooking so the banana slices melt into the oats. You’ll know the porridge is done when all the liquid is absorbed, and the oats are thick and fluffy.
2. Remove from the heat and stir in protein powder. If it’s a bit too thick, add in a little more water or milk. Transfer oats to a bowl and top with your favourite toppings. I love chocolate chips, peanut butter and bananas.

Nutrition

• KILOJOULES:1360kj
• SUGAR: 11g
• SODIUM: 206mg
• FAT: 5g
• CARBOHYDRATES: 49g
• FIBRE: 9g
• PROTEIN: 26g

   

Banana Protein Shake

A great start to the day that you can enjoy on the run! Serving: 1 Prep time: 2 mins Cook time: 2 mins Total time: 4 mins

Ingredients

• 1cupplain unsweetened almond milk
• 1/2cupplain full fat Greek yogurt
• 1 scoop of protein powder
• 1frozen banana
• 1/8tspground cinnamon
• Iceas needed

*Try these great flavoured proteins: International Protein - Protein Synergy and Mutant - ISO SURGE

Instructions

1. Add the almond milk, yogurt, protein powder, frozen banana, and ground cinnamon into a blender.
2. Blend until smooth.
3. If you find your shake is too thick, you can try adding more milk, little by little, until you get your desired consistency.

Nutrition

• KILOJOULES:1515kj
• FAT: 10.7g
• SATURATED FAT: 0.1g
• CHOLESTEROL: 19.2mg
• SODIUM: 208.8mg
• CARBOHYDRATES: 32.6g
• FIBRE: 6g
• SUGAR: 19.2g
• PROTEIN: 38.2g

   

Chocolate Peanut Butter High Protein French Toast

A weekend breakfast that is as delicious as it is nutritious Servings: 1 Prep time: 20 mins Cook time: 10 mins Total time: 30 mins

Ingredients

• ^1/2 cup Liquid egg whites (4 egg whites)
• ^1/4 cup unsweetened almond or soy milk
• 1 scoop of protein powder*
• ^1/2 Vanilla essence
• Dash of maple syrup
• 2slices of bread
• 1-2 natural peanut butter
• ^1/2 chocolate chips

*We suggest these great flavoured proteins: GAT - Radical Mass and Optimum Nutrition - Gold Standard 100% Whey

Method

1. In a large bowl, mix egg whites, protein powder, cocoa powder, milk, vanilla essence and maple syrup.
2. Place the bread in the egg mixture and let soak for about 10 minutes. Flip and let the other side soak up the rest of the mixture.
3. Heat a large frying pan and spray with cooking spray. When the pan is hot, place the bread in the pan and cook gently until golden brown on each side, about 3-4 minutes per side.
4. Pop the peanut butter in the microwave for about 30 seconds until smooth and melted. Put the toast on a plate, pour the peanut butter over the toast and sprinkle with chocolate chips.

 

Nutrition

• KILOJOULE: 1900kj
• CARBOHYDRATES: 44.5g
• PROTEIN: 32.9g
• FAT: 15.4g
• SATURATED FAT: 3.8g
• POLYUNSATURATED FAT: 2g
• MONOUNSATURATED FAT: 1.3g
• CHOLESTEROL: 35mg
• SODIUM: 622mg
• POTASSIUM: 472mg
• FIBRE: 5.8g
• SUGAR: 9.1g
• VITAMIN A: 125IU
• CALCIUM: 380mg
• IRON: 1.1mg

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