7 DAY BREAKFAST PLAN

Your 7 Day BreakfastPlan


 

 

BACON & EGG BREAKFAST WRAPS WITH AVOCADO
These breakfast wraps are filled with bacon & eggs, cheddar cheese, avocado and salsa. This low carb and super easy recipe will keep you full all morning.

3 slices bacon cooked
2 large eggs
1/2 cup grated cheddar cheese
1/2 avocado sliced
1/4 cup salsa
salt and pepper to taste

Instructions
Cook the bacon in the pan until crisp. Remove, cut in half and set aside. Pour out all but 1 teaspoons of bacon fat. Slice the avocado.
In a small bowl, beat the eggs and half of the cheddar cheese cheese with a fork. Cook the scrambled eggs to your liking and remove from the pan. Season with salt and pepper.
Place the wraps into the hot pan over medium heat (I had to overlap mine just a bit in the middle).
Divide the scrambled eggs and place them on 1/2 of each wrap, not going past the middle. Add the avocado, bacon and remaining cheese. Add 1 tablespoon of water to the pan and cover quickly with a lid. Leave covered for 1-2 minutes or until the cheese has melted and the bottom of the wraps have browned a bit. Serve with salsa.

 

 

 

 

Spinach Quiche in the microwave!

Yes, it’s easy to make a quiche in the microwave!
Cover half a cup of spinach with water in a mug, and microwave for a minute. Drain water and add an egg, milk, cheese, and a crumbled slice of bacon. Mix thoroughly, then microwave for three more minutes. Throw a top on the container to eat later or enjoy right away.

 

 

 

 

Tumeric Cauliflower

 

Turmeric Cauliflower Egg Skillet

1/2 tsp olive oil
1/4 cup thinly sliced red onion
2 cups cauliflower florets
Squeeze of lime juice
1 teaspoon turmeric powder
1 teaspoon fresh minced ginger
1/4 teaspoon salt
Pinch cayenne pepper
2 eggs
Lime juice, for serving
Coriander, for serving

Over medium low heat, add olive oil in an 8 to 10 inch skillet. Add in the onions, followed by the cauliflower. Cook, stirring occasionally, until the onions and cauliflower are slightly brown and tender, about 5 to 7 minutes.
Squeeze in the lime juice and scrape up any stuck pieces. Add in the turmeric, ginger, and cayenne (if desired). Cook for 1 minute more, just to warm the ginger.
Create a well in the center. Crack the eggs in the center, reduce the heat to low and cover the skillet with a lid. Cook until the egg whites are set and the egg yolks are at your desired firmness, 8 or so minutes for over-easy eggs, longer for more firm yolks.
Serve with extra lime juice and coriander !

 

 

 

 

Green Machine Zucchini and Spinach Frittata

INGREDIENTS
1 medium zucchini, diced
2 cups packed fresh spinach
8 eggs
1/4 cup chopped fresh coriander(or parsley, or other herbs)
3 spring onions , chopped
salt and pepper, to taste
1 tablespoons olive oil
avocado and/or hot sauce, for serving

INSTRUCTIONS
Saute zucchini over medium high heat in a cast iron (or other oven safe) skillet in olive oil. Season with salt and pepper.
Add spinach; saute until wilted.
Meanwhile, beat eggs in a bowl and mix in coriander and spring onions . Season with salt and pepper.

Add egg mixture to skillet and stir. Continue stirring and folding up from the bottom until eggs are just starting to cook.
Place entire skillet under the grill on high for five minutes, or until top is just starting to brown and eggs are set.
Serve with sliced avocado and hot sauce, if desired.

 

 

 

Baked eggs – lots of ways
TASTY & VERSATILE

Olive oil
4 large free-range eggs
SPINACH & HAM
20 g baby spinach
75 g quality cooked ham
TOMATO & BASIL
70 g ripe cherry tomatoes
1 sprig of fresh basil
SMOKED SALMON & CHIVES
50 g smoked salmon
a few fresh chives
TRUFFLE MUSHROOMS
50 g chestnut mushrooms
a few drops of truffle oil

Method
Preheat the oven to full whack. Lightly grease 2 ovenproof ramekins or small baking dishes with a little oil.
Prepare your chosen filling – roughly chop the spinach, quarter the tomatoes, finely chop the chives or slice the mushrooms.
Place your chosen filling into the prepared ramekins, crack a couple of eggs on top and season with salt and pepper.
Place in the hot oven for 8 to 10 minutes, or until the whites are set but the yolks are still runny, then serve straight away.

 

 

 

Simple Satisfying Omelette!
Weekend vibes😋
3 Eggs 🥚
1tbs olive oil
1/2 onion
1/2 cup spinach
1/2 cup mushrooms
1/2 cup asparagus
pinch of turmeric / chilli 🌶
salt and pepper
oregano and parsley

 

 

Prawn Omelette

Serves: 2
• 3 eggs or Egg White
• 1 Tbsps skim milk
• 1/2 Tbsp light soy sauce
• 1/2 Tbsp sesame oil
• 2 shallots (sliced finely)
• 1/2 small red capsicum
(sliced finely)
• 100 gms small
• cooked, peeled prawns
• 1 Tbsp chopped fresh basil

Recipe suitable for ketogenic weight loss
Beat the eggs, milk and soy sauce together. Heat the
sesame oil in a wok. Add the shallots and capsicum.
Stir fry briskly for 2-3 minutes. Add the prawns and
chopped basil to the wok and stir fry for 2 minutes.

Transfer to plate and keep warm. Add oil to a large frying pan and add the beaten egg mixture.

Cook over a medium heat until just set. Spoon the vegetable and prawn mixture in a line down the middle of the omelette, then fold each side of the omelette
over. Transfer the omelette to a warmed serving dish and cut into 4 portions. Serve immediately.