High-Protein Breakfast
Blueberry Smoothie
- 1 scoop Protein Works Vanilla Whey Protein Isolate
- 100g blueberries
- 300ml koko coconut milk
- 1 tsp peanut butter
- Whizz all ingredients together in a blender until smooth.
Protein & Fat Snack
Ham and Egg Parcels
- 2 slices lean honey roast ham
- 3 whole eggs
- 40g chopped tomato, onion and spinach
Method:
- Take a cupcake baking tray and wrap 2 slices of ham around the inside of the cup.
- Crack 3 large eggs into a bowl
- Finely chop your spinach, baby plum tomatoes & onions
- Add your spinach, tomato & onions to the mix
- Season with salt and pepper and whisk again
- Pour the mix into the ham wrapped baking tray cups
- Bake in the oven for 20-30 minutes at 180 degrees
Protein & Carb Post-Workout Meal
Tuna Steak with Tender Stem Broccoli and Basmati Rice
- 100g tuna
- 50g broccoli
- 1/2 bag of Tilda basmati rice
Method:
- Pepper the tuna steak
- Steam broccoli
- Microwave Tilda Basmati rice and use half
- Season with lemon juice and chopped coriander
Protein Breakfast / Dessert
Vanilla Quinoa & Dark Chocolate Protein Pudding – 348 Calories
- 30g quinoa dry – 108 cals
- vanilla whey protein 1 scoop – 95 cals
- 20g dark chocolate – 115 cals
- 150ml Alpro coconut milk – 30 cals
Method:
- Place dry quinoa in a pan, add vanilla whey protein and mix
- Break chocolate in to small pieces and add to quinoa and protein mix
- Add 150ml Alpro or KOKO coconut milk and mix until lump free
- Cook on a low heat for approx. 15 minutes until the chocolate has melted and quinoa has cooked
Protein & Fat Lunch
Chicken, Avocado & Spinach Salad with chopped tomatoes and mixed peppers
- chicken 100g
- avocado 100g
- spinach 50g
- tomatoes & mixed peppers 40g
- lemon
- paprika
Method:
- Grill chicken and place on a bed of sliced avocado, spinach, chopped tomatoes and mixed peppers.
- Season with lemon juice and paprika.
By UK personal trainer and founder of Bodyin8.co.uk program, Callum Melly
