Spinach and Mushroom Egg White Frittata

Ingredients:

30g fresh spinach

75g chopped mushrooms

75g diced onions 

250ml egg whites 

Salt and pepper to taste 

A pinch of turmeric (optional for color) 

30g reduced-fat feta cheese (optional)

Instructions: 

Preheat the oven to 190°C. 

Sauté the vegetables: Sauté onions, mushrooms, and spinach in a non-stick pan until the spinach wilts and mushrooms are soft. 

Mix and bake: Mix the cooked veggies with the egg whites, and season with salt, pepper, and turmeric. 

Pour the mixture into a greased baking dish or individual muffin tins for portion control. 

Sprinkle with feta cheese if using. 

Bake for 20-25 minutes or until the eggs are set.

Greek Yogurt and Berry Parfait

Ingredients:

245g plain Greek yogurt (non-fat)

75g mixed berries (blueberries, strawberries, raspberries)

1 tablespoon chia seeds 

1 teaspoon honey or a sugar-free sweetener (optional)

A sprinkle of cinnamon (optional)

Instructions: 

Layer the parfait: Layer half the Greek yogurt in a glass or bowl. Top with half the mixed berries and half the chia seeds. Repeat the layers and drizzle with honey and a sprinkle of cinnamon if desired.

Berry Protein Overnight Oats

Ingredients:

50g rolled oats

180ml unsweetened almond milk (or any milk of choice) 

75g mixed berries (fresh or frozen) 

1 scoop (about 30g) of vanilla or berry-flavored protein powder 

1 tablespoon chia seeds 

1 tablespoon almond butter (optional for added richness and healthy fats) 

Sweetener to taste (honey, maple syrup, or a sugar-free alternative)

Instructions: 

Combine dry ingredients: In a mason jar or airtight container, add the rolled oats, protein powder, and chia seeds. 

Mix these dry ingredients together to ensure the protein powder doesn't clump when liquid is added. 

Add the wet ingredients and berries: Pour in the almond milk and stir thoroughly to combine. 

Ensure all the oats and chia seeds are submerged and the protein powder is well mixed. 

Fold in the mixed berries gently into the mixture. If using almond butter, swirl it in at this stage. 

Refrigerate overnight: Seal the container and place it in the refrigerator overnight, allowing the oats to soak and the flavors to meld. 

This will also give the oats a chance to absorb all the liquid and soften up nicely. Stir and serve: In the morning, give the oats a good stir. If they seem too thick, you can loosen them with a bit more milk. Taste and add sweetener if desired, adjusting to your taste. Add toppings and enjoy: Before serving, top with additional fresh berries, a sprinkle of nuts, or seeds for extra crunch and nutrition.