Macro Cookbook - Breakfast

TH E
Physique
FRIENDLY
;/1@=
COOKBOOK
20 Super Simple
FAT BURNING
B R E A K FA S T S
Breakfasts
FAT BURNING
Contents
Lemon Blueberry Pancakes 7
Turkey Breakfast Burgers 8
Cottage Cheese Fruit Bowl 9
Salmon Omelet 10
Cottage Cheese Pancakes 11
Egg White Puffs with Vegetables 12
Greek Yogurt Peach Delight 13
Chicken Muffins 14
Egg Mushroom and Turkey Quiche 15
Banana Protein Orange Muffins 16
Strawberry Lemon Pancakes 17
Beef Scrambled Eggs 18
Breakfast Parfait Sundae 19
Turkey, Cottage Cheese and Chives Scramble 20
Spinach and Sun-Dried Tomatoes Frittata 21
Fast Chicken Roll 22
Quark Cheese with Protein Nut Topping 23
Tuna Omelet In Microwave 24
Protein Cacao Waffles 25
Pancakes with Cottage Cheese Topping 26
General Disclaimer
All information, programs and tools presented within the site, eBooks and recipe book (or other) are
intended for educational purposes only. Any health, diet or exercise advice is not intended as
personal advice you should follow, without prior approval from your medical professional or dietician.
No information or recommendations are meant as a medical diagnosis or treatment for illness or
disease. All nutritional plans are example only and should not be followed without approval from a
certified dietician. If you think you have any type of medical condition or other illness you must seek
professional advice, even if you believe it may be due to diet, food or exercise. Rudy Mawer and
Mawer Consulting is not a medical institute and therefore will not give any diagnosis or medical
advice. By using our site, products or downloading the program you agree to our terms and conditions.
Copyright
Copyright 2016 by Rudy Mawer and Mawer Consulting
All rights reserved. No part of this publication, or other related products purchased, may be
reproduced, distributed, or transmitted in any form or by any means including photocopying,
recording, or other electronic or mechanical methods, without the prior written permission
of the owner.
Introduction
W
elcome to my macro friendly recipe cookbook! In this book you will find a ton of highly nutritional
and enjoyable recipes that can help you take your physique one step further. These recipes were
created to help members and clients find a balance between good nutrition, fat loss and enjoyment;
after all, food shouldnt be boring!
If youve followed my work for some time, you will know I constantly preach the importance of long-term
sustainability, with most diets failing in the long term. One big part of this is finding an enjoyable diet that
yields good results you can follow in the future but which, as you probably know, is also most likely to be
few and far between. After working with 100s of clients, Ive become opposed to the typical meat and
vegetable diet that 99% of the bodybuilding and fat-loss world is based on. While this can work ok for
some, most people who enjoy food will quickly become bored and either quit the diet or, worse still, lose
the weight and then rebound rapidly.
By implementing some of the recipes in this book, you will still become just as healthy or lean as you
would on the chicken and broccoli diet but, more importantly, you will enjoy the process and create
new healthy eating habits that last a life time. Like all tasty recipes, it will require some upfront commitment,
preparing the foods and purchasing specific ingredients, the long-term enjoyment and success is
certainly worth it.
During initial testing and creation, which spanned over a 12 month period, all recipes were tried
and tested by over 20 different people. For any recipe to be included, over 90% of the participants
in the test group must provide positive feedback.
Depending on your time commitments, I recommend you get started by preparing and testing
1 - 5 recipes per week. After several weeks you will start to get a comprehensive list of highly
nutritious and tasty recipes that can be used on a regular basis to make your diet more
enjoyable. Here we go
Recipe Card Breakdown
Recipe Title
Lemon Blueberry Pancakes
Prep Time & Serving Size Preparation and Cooking Time: 15 minutes Ingredients:
Servings: 4 pancakes - 2 scoops (60g)whey protein powder
- 5.5oz. (155g) liquid egg whites
- 2oz. (56g) fresh blueberries
- 1/2 teaspoon baking soda
- 1 1/2 teaspoons grated lemon zest
Directions:
Ingredients & Directions 1. In a large bowl, combine the protein powder
and baking soda.
2. Whisk the egg whites until smooth. Stir in the
blueberries and lemon zest.
3. Melt coconut oil in a skillet/frying pan.
4. Cook the pancakes in batches, over
medium-high heat until bubbles appear on
the surface.
5. Carefully flip to the other side and cook for
1-2 minutes more.
6. Serve while still hot.
Amount/Serving Amount/Serving
Nutrition Calories 86.2 Sodium 261.6 mg

Macro & Micronutrient Facts Total Fat
Saturated Fat
1.2 g
0.6 g
Potassium
Total Carbohydrate
169.4 mg
5.0 g
Details per Serving 4 Servings Polyunsaturated Fat 0.0 g Dietary Fiber 0.9 g
Monounsaturated Fat 0.0 g Sugars 3.1 g
Cholesterol 34.6 mg Protein 14.1 g
Recipe Key
Lemon Blueberry Pancakes
Preparation and Cooking Time: 15 minutes Ingredients:
Servings: 4 pancakes - 2 scoops (60g)whey protein powder
- 2oz. (56g) fresh blueberries
- 1/2 teaspoon baking soda
- 1 1/2 teaspoons grated lemon zest
Directions:
1. In a large bowl, combine the protein powder
and baking soda.
2. Whisk the egg whites until smooth. Stir in the
blueberries and lemon zest.
3. Melt coconut oil in a skillet/frying pan.
4. Cook the pancakes in batches, over
medium-high heat until bubbles appear on
the surface.
5. Carefully flip to the other side and cook for
1-2 minutes more.
Facts Total Fat

Saturated Fat
1.2 g
0.6 g
Potassium
Total Carbohydrate
169.4 mg
5.0 g
Polyunsaturated Fat 0.0 g Dietary Fiber 0.9 g
4 Servings Monounsaturated Fat 0.0 g Sugars 3.1 g
urkey Breakfast Burgers Ingredients:
Preparation and Cooking Time: 20 minutes -
-
1.25lb. (560g) extra lean ground turkey mince
1/2 teaspoon diced ginger
Servings: 6 burgers - 2 garlic cloves, diced/finely chopped

-
1/2 teaspoon baking soda (1 1/2 tsp fresh thyme)
-
1/2 teaspoon salt
- 1 pinch black pepper

- 1 pinch cayenne pepper
Directions:
1. Combine the ginger, garlic, thyme, salt, black
pepper, and cayenne pepper.
2. Add the ground lean turkey mince and mix
with clean hands.
3. Shape the mixture into six burgers.
4. Melt some cooking oil in a large skillet/frying
pan/grill pan, over a medium-high heat.
5. Cook the burgers in the pan until no longer
pink. Once they are brown, cook, covered,
for 2 minutes.
Facts Total Fat

Saturated Fat
3.0 g
0.8 g
Potassium
Total Carbohydrate
9.9 mg
0.6 g
Cottage Cheese ruit Bowl
Preparation Time: 10 minutes Ingredients:
Servings: 1 bowl - 1 cup (225g) cottage cheese
- 2 sliced apricots
- 1oz. (28g) dried cherries, unsweetened
- 2 tablespoons almond flakes
- 1 teaspoon vanilla essence
Directions:
1. Slice the apricots, remove the stone, and place
aside.
2. In a bowl, combine the cottage cheese with
vanilla essence.
3. Stir in the dried cherries and almond flakes.
4. Top with apricots and serve immediately.
Facts Total Fat

Saturated Fat
19.9 g
3.3 g
Potassium
Total Carbohydrate
419.2 mg
24.9 g
Salmon Omelette Ingredients:
- 1 medium egg
Preparation and Cooking Time: 15 minutes - 2.5oz. (70g) smoked salmon
Servings: 1 - 1 tablespoon snipped chives
- 1 teaspoon dried basil
- 1 tablespoon sour cream
- 1 pinch salt
Directions:
1. In a bowl, whisk the egg whites, egg, chives,
basil, salt, and pepper.
2. Heat large non-stick skillet/frying pan/pan over
medium-high heat.
3. Once hot, pour in the egg mixture. Cook until
the bottom is set.
4. Flake the salmon and spread over the omelet.
Top with sour cream.
5. Fold the omelet in half. Cook for 2 minutes
over medium heat or until the eggs are done.
Facts Total Fat

Saturated Fat
9.8 g
3.6 g
Potassium
Total Carbohydrate
391.5 mg
3.0 g
1 Serving Monounsaturated Fat 3.7 g Sugars 0.2 g
Cottage Cheese Pancakes Ingredients:
- 1 cup (225g) cottage cheese
Preparation and Cooking Time: 15 minutes - 1 medium egg
Servings: 5 pancakes - 2.2oz. (60g) liquid egg whites
-
1/2 cup (75g) flaxseed powder
- 1 teaspoon vanilla essence

- 1 tablespoon powdered Erythritol
- 1 pinch salt
Directions:
1. Beat the egg whites with a pinch of salt until
soft peaks form.
2. Beat the egg in a separate bowl.
3. Gently fold the flaxseed powder into the egg
whites, followed by the Erythritol, cottage
cheese, vanilla essence and the beaten egg.
4. Melt cooking oil in a skillet/frying pan/pan over
medium-high heat.
5. Drop around 3 tablespoons of batter per
pancake. Cook for 2-3 minutes per side or until
the pancakes are golden brown.
6. Serve immediately.
Facts Total Fat

Saturated Fat
5.9 g
1.5 g
Potassium
Total Carbohydrate
30.1 mg
5.5 g
Egg White Puffs with Vegetables
Preparation and cooking Time: 20 minutes
Ingredients:
Servings: 8 puffs
- 9oz. (255g) liquid egg whites
- 1 (60g) red bell pepper, seeded and chopped
- 1 cup (30g) packed baby spinach
-
1/4 teaspoon salt
Directions:
1. Preheat oven to 180C/375F.
2. Beat the egg whites with the salt until fluffy.
3. Grease 8-hole muffin tin with cooking oil.
4. Fill each muffin up to 2/3 with the egg white
mixture.
5. Top with the chopped bell pepper and baby
spinach.
6. Season with pepper.
7. Bake the egg whites for 20 minutes. Serve
while still hot.
Facts Total Fat

Saturated Fat
0.0 g
0.0 g
Potassium
Total Carbohydrate
60.8 mg
1.1 g
Greek Yogurt Peach Delight
Preparation Time: 15 minutes
Servings: 2 bowls
Ingredients:
- 2 cups (560g) Fage 0% Natural Yogurt
- 2 large peaches, stoned
- 2 tablespoons ground almonds
-
1/2 teaspoon cinnamon
- 1 tablespoon powder Erythritol
Directions:
1. Preheat the grill pan over medium heat. Cut
the peaches in half and then into quarters.
2. Brush the peaches with some oil. Grill peaches
for 3 minutes per side.
3. Divide the Greek yogurt between bowls.
4. Top the yogurt with grilled peaches and
ground almonds.
Facts Total Fat

Saturated Fat
2.7 g
0.2 g
Potassium
Total Carbohydrate
231.2 mg
21.4 g
Chicken Muffins Ingredients:
- 10oz. (280g) chicken, cooked and shredded
-
1/2 cup (60g) chopped celery
Preparation and Cooking Time: 20 minutes - 1 (55g) green pepper, seeded and finely chopped
Serving: 6 muffins - 2 medium eggs
-
1/4 cup (35g) chopped scallion/spring onion
- 1oz. (28g) grated Parmesan cheese

-
1/2 teaspoon lemon pepper
-
1/2 teaspoon garlic powder
-
1/4 teaspoon salt
-
1/4 teaspoon cayenne pepper
Directions:
1. Preheat oven to 350F/175C. Line a 6-hole
muffin tin with paper cases or coat with oil.
2. In a bowl, combine all the ingredients by order.
3. Stir thoroughly to combine all the igredients
and divide evenly between the paper cases.
4. Bake the muffins for 18-20 minutes or until
golden brown.
5. Serve while still hot
Facts Total Fat

Saturated Fat
2.7 g
0.8 g
Potassium
Total Carbohydrate
156.3 mg
2.5 g
Egg Mushroom And urkey Quiche Ingredients:
- 4 medium eggs
Preparation and Cooking Time: 20 minutes - 1 tablespoon heavy/double cream
Servings: 12 mini Quiche - 10oz. (280g) baby spinach
- 6oz. (170g) sliced button mushrooms
- 4oz. (113g) grated cheddar cheese
- 2oz. (56g) deli turkey ham, chopped
-
1/2 teaspoon salt
-
1/4 teaspoon black pepper
Directions:
1. Preheat oven to 375F/190C and grease 12-hole muffin
tin with cooking oil.
2. Coat the skillet/frying pan/pan with cooking oil.Add the
mushrooms and cook over medium-high heat for 5 min.
Add the spinach and cook until just wilted, for 1 min.
Remove from the heat.
3. In a bowl, combine the eggs, heavy/double cream, salt,
and pepper.
4. Stir in the cooked mushrooms, spinach, cheddar cheese,
and turkey ham.
5. Divide the mixture between the muffin cases.
6. Bake for 20 minutes or until firm to the touch.
Remove from the oven and set aside for 5 minutes.
7. Remove from the tin before serving.
Facts Total Fat

Saturated Fat
5.3 g
2.8 g
Potassium
Total Carbohydrate
174.2 mg
1.6 g
Banana Protein Orange Muffins
Servings: 12 muffins - 6oz. (170g) liquid egg whites
- 1 medium banana, sliced
- 2 scoops (60g) whey protein powder
- 2 teaspoons grated orange zest
-
1/2 cup (114g) Fage 0% Natural Yogurt
- 3/4 cup (70g) almond flour

- 2 tablespoons Splenda
Directions:
1. Preheat oven to 350F/175F.
2. Line a 12-hole muffin tin with paper cases.
3. Combine all the ingredients in a food blender.
Pulse until blended thoroughly.
4. Divide the batter between paper cases.
5. Bake the muffins for 20 minutes or until firm to
the touch and inserted skewer comes out clean.
6. Remove from the tin and serve at room
temperature.
Facts Total Fat

Saturated Fat
2.2 g
0.3 g
Potassium
Total Carbohydrate
91.51 mg
4.6 g
Strawberry Lemon Pancakes Ingredients:
- 1 scoop (30g) whey protein powder
Preparation and Cooking Time: 15 minutes - 3.5oz. (100g) liquid egg whites
Servings: 4 pancakes - 1 medium egg
- 2 tablespoons coconut milk
- 1
/2 cup (75g) strawberries, sliced
- 1 teaspoon lemon zest
- 1
/2 cup (60g) almond flour
Directions:
1. In a bowl, combine the whey protein and almond
flour.
2. In a separate bowl, whisk the liquid egg whites,
egg, coconut milk, and lemon zest.
3. Fold the wet ingredients into dry ones. Stir in the
strawberries.
4. Heat a large skillet/frying pan/pan over medium
-high heat.
5. Pour the batter into a skillet/frying pan and cook
until bubbles appear on the surface. Flip carefully
aand cook for 2 minutes on the other side.
Facts Total Fat

Saturated Fat
7.5 g
3.2 g
Potassium
Total Carbohydrate
580.0 mg
10.6 g
Beef Scrambled Eggs
Servings: 2 - 4oz. (115g) lean ground/chopped beef
- 3 medium eggs
- 1
/2 cup (142g) Fage 0% Natural Yogurt
- 2 tablespoons (30g) grated Parmesan
- 2 cups (60g) packed baby spinach
- 1 teaspoon hot sauce
- 1
/4 teaspoon salt
- 1/8 teaspoon pepper
Directions:
1. Whisk the eggs in a bowl with 1/8 teaspoon salt.
2. Cook the beef in a skillet/frying pan/pan over
medium-high heat until browned. Remove from
the pan.
3. Pour the whisked eggs into the skillet/frying pan/
pan and scramble. Add the beef and baby spinach.
4. Cook for 2 minutes. Serve, sprinkled with
parmesan and topped with yogurt.
Facts Total Fat

Saturated Fat
19.6 g
7.8 g
Potassium
Total Carbohydrate
244.4 mg
5.1 g
Breakfast Parfait /Sundae
Servings: 1
Ingredients:
- 1 cup (230g) papaya, cubed
- 2 tablespoons (30g) toasted hazelnuts, chopped
Directions:
1. Place
1/4 tablespoon of hazelnuts in the bottom
of a parfait/sundae glass.
2. Top with 1/4 papaya and
1/4 cottage cheese.
3. Repeat the layers until all ingredients are used.

Facts Total Fat

Saturated Fat
5.7 g
2.3 g
Potassium
Total Carbohydrate
549.8 mg
21.9 g
urkey, Cottage Cheese
and Chives Scramble
Preparation and Cooking Time: 15 minutes
Ingredients:
- 4oz. (113g) deli turkey ham, chopped
Servings: 2 - 2 medium eggs
-
1 /2 tablespoon chopped chives

- 1 pinch salt
Directions:
1. In a bowl, combine the eggs, liquid egg whites,
salt, and pepper.
2. Melt cooking oil in large skillet/frying pan/pan.
3. Heat the skillet/frying pan over medium-high
heat. Pour in the eggs and begin to scramble.
4. Place the turkey ham and cottage cheese in
the middle of the eggs.
5. Cook for 2 minutes or until the eggs is set.
6. Serve immediately sprinkled with chopped
chives.
Nutrition Calories 247.1 Sodium 1,115.2 mg
Facts Total Fat

Saturated Fat
9.7 g
3.4 g
Potassium
Total Carbohydrate
365.8 mg
6.1 g
Spinach and Sun-Dried
omatoes rittata Ingredients:
-
-
-
7oz. (198g) liquid egg whites

1 / 2 sun-dried tomato, chopped
1 cup (30g) baby spinach

Preparation and cooking Time: 15 minutes -
-
2 tablespoons (30g) grated parmesan cheese
2 button mushrooms, sliced
Servings: 1 - 1 pinch salt
- 1 pinch pepper
Directions:
1. Melt cooking oil in a large skillet/frying pan/pan
over a medium-high heat.
2. Add the mushrooms and cook for 2 minutes.
Add the baby spinach and cook for 2 minutes.
3. Stir in the sun-dried tomato and remove from heat.
4. Pour the egg whites over the spinach and cook over
medium heat until the bottom is set. Gently lift the
frittata so uncooked eggs run under the cooked part.
Sprinkle with 1 tablespoon grated Parmesan.
Cook for 1 minute.
5. Meanwhile, preheat the broiler/poaching pan to med-high.
6. Sprinkle the frittata with remaining Parmesan and
broil/poach for 2 minutes or until the eggs are puffed
and cooked through.
7. Remove and cut into wedges. Serve and enjoy.
Facts Total Fat

Saturated Fat
3.2 g
1.9 g
Potassium
Total Carbohydrate
584.7mg
3.1 g
ast Chicken Roll Ingredients:
-
-
-
-
5.5oz. (155g) chicken grilled and cut into strips
1 carrot, peeled
1 Lebanese cucumber, peeled
4 pieces rice paper
For the sauce:
- 2 tablespoons organic peanut butter
Servings: 1 - 1 teaspoon Sriracha/chilli sauce
- 2 teaspoons lime juice
- 1
/4 teaspoon Thai Curry paste
- 1 tablespoon hot water
- 1 pinch salt
Directions:
1. Prepare the sauce: in a bowl combine the peanut
butter and hot water.
2. Add the remaining ingredients and stir until
blended.
3. Prepare the rolls: moisten the rice paper and
place on a kitchen towel.
4. Cut the chicken, carrot, and cucumber into
matchsticks.
5. Divide the prepared chicken and veggies between
four rice papers.
6. Wrap into rolls and arrange on a plate. Drizzle
with prepared sauce and enjoy.
Facts Total Fat

Saturated Fat
19.6 g
4.1 g
Potassium
Total Carbohydrate
493.0 mg
16.4 g
Quark Cheese with
Protein Nut opping
Ingredients:
- 1 cup (226g) quark cheese (or ricotta)
Servings: 2 - 1 tablespoon chopped almonds
- 2 tablespoon almond flour
- 1 1/4 tablespoon coconut flour

-
1/4 cup (60ml) milk
- 1 tablespoon Erythritol
-
1/4 teaspoon cinnamon
- Mixed berries to top
Directions:
1. Heat the milk in a saucepan. Do not bring to
a boil.
2. Stir in the almond flour, coconut flour, protein
powder, Erythritol, and cinnamon.
3. Stir well and remove from the heat.
4. Serve the quark cheese in a two bowls. Pour
over prepared topping.
5. Sprinkle with chopped almonds and mixed
berries before serving.
Facts Total Fat

Saturated Fat
7.6 g
1.6 g
Potassium
Total Carbohydrate
191.8 mg
13.8 g
una Omelet in Microwave Ingredients:
- 7oz. (198g) tuna in water
Preparation and Cooking Time: 10 minutes - 2 medium eggs
Servings: 1 - 1 tablespoon extra-virgin olive oil
-
1/2 teaspoon dried basil
- 1 pinch red pepper flakes

- 1 tablespoon chopped parsley
- 1 pinch salt
- 1 pinch pepper
Directions:
1. In a bowl, combine the tuna with 1 egg, olive
oil, dried basil, red pepper flakes, salt, and
pepper.
2. Mix until you have a well-combined mixture.
3. Transfer the tuna mix in a microwave safe
wide bowl. Press with a pack of a spoon.
4. Microwave the tuna for 3 minutes at 700W or
medium.
5. Remove the tuna from a microwave and crack
an egg over it. Microwave for 1 minute more.
Facts Total Fat

Saturated Fat
24.6 g
6.2 g
Potassium
Total Carbohydrate
508.7 mg
1.0 g
Protein Cacao Waffles
Servings: 2
- 2 scoops (60g) whey powder protein
-
1/2 tablespoon raw cacao
- 3/4 cup (72g) almond flour

- 1/4 cup (60ml) almond milk
Directions:
1. Preheat waffle iron.
2. In a food processor/blender, combine all
ingredients.
3. Pulse until mixed thoroughly. If the batter is
too thick, add 1-2 tablespoons water.
4. Pour enough batter on the waffle iron, so the
iron is covered.
5. Cook the waffles for 3-4 minutes.
Facts Total Fat

Saturated Fat
12.0 g
2.4 g
Potassium
Total Carbohydrate
341.9 mg
12.1 g
Pancakes with
Cottage Cheese Topping
Ingredients:
-
-
-
-
-
3.5oz. (99g) liquid egg whites
1 tablespoon pumpkin, mashed

1/4 (60ml) cup milk
3 tablespoons coconut flour

1/2 teaspoon vanilla paste
-
1/2 teaspoon baking powder

- 1 tablespoon powdered Erythritol
Preparation and cooking time: 15 minutes - 1 pinch salt
Servings: 1 For the filling:
-
1/4 cup (56g) cottage cheese
- 1 tablespoon chopped dried apricots

-
1/4 teaspoon vanilla essence
Directions:
1. Prepare the filling: in a bowl, combine the cream
cheese, chopped apricots, and vanilla paste.
2. Place aside.
3. Prepare the pancakes: beat the egg whites with
salt until soft peaks form.
4. Stir in the baking powder, coconut flour, protein
powder, mashed pumpkin, baking powder, and Erythritol.
5. Heat cooking oil in a pan over medium-high heat.
6. Pour the 1/4 cup batter per pancake into the heated
pan. Cook until bubbles appear on the surface.

7. Flip carefully and cook for 1-2 minutes more.
Repeat the procedure with remaining batter.
8. Serve pancakes while still hot, topped with
prepared cottage cheese filling.
Facts Total Fat

Saturated Fat
7.1 g
2.3 g
Potassium
Total Carbohydrate
809.1 mg
39.0 g
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About
Rudy Mawer
Rudy is a world renowned Hollywood Celebrity Trainer with nearly a decades
experience in physique transformation. He has successfully coached over 500
personal clients, including NBA Athletes, Gold Medalists, Pro Bikini Athletes and
Bodybuilders and World Record Holders.
Along with this, he has a 1st class Masters and
Bachelors in Exercise & Nutrition Science, is
a certified CISSN Sports Nutritionist and is a
respected researcher in the fitness,supplement
and nutrition scientific community.
Rudy also consults for the worlds leading fitness
authorities and is a part time scientific editor
for Bodybuilding.com, T-Nation, Authority
Nutrition, Muscle Strength, Kaged
Muscle, IFBB Ben Pakulski, Mi40,
Kris Gethin and many more
You can now get the advanced
techniques that Rudy has tried
and tested on over 500 clients,
along with nearly a decade of
research in a condensed and done-
for-you plans and articles over
at www.rudymawer.com
Endof
Book
Photo Credits
Lemon Blueberry Pancakes : David Smith 123RF.com
Turkey Breakfast Burgers : fotogal 123RF.com
Cottage Cheese Fruit Bowl : strannikfox 123RF.com
Salmon Omelet : Nataliia Peredniankina 123RF.com
Cottage Cheese Pancakes : Tatyana Aksenova 123RF.com
Egg White Puffs with Vegetables : Thitaree Sarmkasat 123RF.com
Greek Yoghurt Peach Delight : Svetlana Kolpakova 123RF.com
Chicken Muffins : Sergii Koval 123RF.com
Egg Mushroom and Turkey Quiche : tidty 123RF.com
Banana Protein Orange Muffins : Olga Vasileva 123RF.com
Strawberry Lemon Pancakes : William Collins 123RF.com
Beef Scrambled Eggs : Sona Sladeckova 123RF.com
Breakfast Parfait/ Sundae : Paylessimages 123RF.com
Turkey, Cottage Cheese and Chives Scramble : piyato 123RF.com
Spinach and Sun-Dried Tomato Frittata : alein 123RF.com
Fast Chicken Roll : Pisit Koolplukpol 123RF.com
Quark Cheese with Protein Nut Topping : Anastasiya Sviderska 123RF.com
Tuna Omelet in Microwave : margouillat 123RF.com
Protein Cacao Waffles : siraphol 123RF.com
Pancakes with Cottage Cheese Topping : buccaneer 123RF.com

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TH E

- 1 1/2 teaspoons grated lemon zest

Nutrition Calories 86.2 Sodium 261.6 mg

- 1 1/2 teaspoons grated lemon zest

Nutrition Calories 86.2 Sodium 261.6 mg

Facts Total Fat

Servings: 6 burgers - 2 garlic cloves, diced/finely chopped

- 1 pinch black pepper

Nutrition Calories 119.3 Sodium 252.4 mg

Facts Total Fat

Nutrition Calories 429.9 Sodium 749.0 mg

Facts Total Fat

Nutrition Calories 232.9 Sodium 1676.4 mg

Facts Total Fat

- 1 teaspoon vanilla essence

Nutrition Calories 111.0 Sodium 211.7 mg

Facts Total Fat

- 1 pinch black pepper

Nutrition Calories 18.2 Sodium 71.4 mg

Facts Total Fat

- 1 tablespoon powder Erythritol

Nutrition Calories 202.4 Sodium 85.1 mg

Facts Total Fat

- 1oz. (28g) grated Parmesan cheese

Nutrition Calories 88.2 Sodium 55.8 mg

Facts Total Fat

Nutrition Calories 78.0 Sodium 446.9 mg

Facts Total Fat

- 3/4 cup (70g) almond flour

Nutrition Calories 61.3 Sodium 42.8 mg

Facts Total Fat

Nutrition Calories 274.3 Sodium 359.5 mg

Facts Total Fat

Nutrition Calories 319.2 Sodium 288.0 mg

Facts Total Fat

3. Repeat the layers until all ingredients are used.

Nutrition Calories 248.6 Sodium 750.2 mg

Facts Total Fat

- 1 cup (226g) cottage cheese

Nutrition Calories 247.1 Sodium 1,115.2 mg

Facts Total Fat

1 cup (30g) baby spinach

Nutrition Calories 152.8 Sodium 530.3 mg

Facts Total Fat

Nutrition Calories 429.7 Sodium 290.5 mg

Facts Total Fat

- 1 scoop (30g) whey protein powder

- Mixed berries to top

Nutrition Calories 230.6 Sodium 103.9 mg

Facts Total Fat

- 1 pinch red pepper flakes

Nutrition Calories 416.6 Sodium 617.2 mg

Facts Total Fat

- 3/4 cup (72g) almond flour

Nutrition Calories 277.5 Sodium 207.9 mg

Facts Total Fat

3 tablespoons coconut flour

- 1 scoop (30g) whey protein powder

- 1 tablespoon chopped dried apricots

pan. Cook until bubbles appear on the surface.

Nutrition Calories 390.7 Sodium 515.9 mg

Facts Total Fat

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