Breakfast Recipe Guide
by
Contents
3
Before you start
4
5
Favourite ingredients
Nutrition & sauces for toppings
6
Cookie creations
•
Cookie dough #1
•
Cookie dough #2
•
Oatmeal raisin cookies
10 Pancake creations
•
Oat protein pancakes
•
Crepes
•
Savoury oat pancakes
•
Spinach pancakes
15
French Toast
16
17
Eggy Crumpets
Overnight Oats
18
19
Breakfast Doughnuts
Chocolate Peanut Butter Muffins
20 Banana Rockcakes
21 Protein Granola
22 Breakfast Crumble
2
before you
START
Hey my friends!! Firstly, thank you so much for choosing to buy my ebook. This is the first
time I’ve ever done something like this and it means the world that you are supporting me and
helping me continue doing what I love on YouTube!
I’ve done absolutely everything in this book (even take the photos!) and I've force-fed friends
and family all the little variations on each recipe as I played about with ingredients. I've had
mini obsessions with each one of these recipes and I really hope that you’ll find something you
like the look of as you flick through the pages!
This book is not a set meal plan, it’s a recipe guide designed so that you can tailor each meal
to what you fancy and to your diet as you progress. That's why I've tried to keep each recipe
simple and really adaptable so that you can make tweaks to change the macros to suit
you. And if you don’t calculate macros, that's fine too, ignore the nutrition breakdown and
just go by how you feel!
Hopefully the ingredients shouldn't be too difficult to find - I remember when I started cooking
healthy foods and I was buying exotic flours from strange places all over the internet!
As with any balanced lifestyle, I believe in moderation and I didn’t want this book to be full out
clean. You know I love my cheat days and have lots of refeed days too, so I’ve included some
breakfasts that are perfect for these! After all, they really help me stick to my diet over the
long term so I couldn't go without them.
Anyway, I’ve rambled on a bit but let the cooking begin!! And don't forget to send me your IG
stories, tag me in your photos or use #noceanecreations so that I can see your take on
these recipes. I always love hearing from you!
3
Favourite ingredients
Ingredients to get to help you on your way:
•
Egg Whites. I use these a lot because I prefer to keep the calories lower to increase
the amount of volume that I eat but of course, feel free to use eggs instead wherever
you see egg whites in the ingredients list. 1 egg = approx 60g egg whites
•
If you’re vegan then you can make a similar egg consistency using ground flax
or chia seeds (mix 1 tbsp seeds with 3 tbsp water).
•
Protein powder. There are so many different brands and types (vegan too) so pick
whichever you prefer but it is always nice when you can find the list of ingredients
and that it's been scientifically tested. Your best bet is to get vanilla as it works well
with other flavours, but I also love chocolate peanut butter!
•
There are times when I am using specific flavours of protein powders, but I've
included swaps you can do to get the same taste if you don't have access to them.
•
If you don’t have protein powder, powdered peanut butter is high in protein. If not,
then you can just have more protein for lunch and dinner from other natural sources
(tofu, seitan, mycoprotein, lentils, beans etc.)
•
Powdered peanut butter. I use this a lot to give me the peanut flavour without the
excess calories because I prefer eating a lot of volume. I like both P2B and Nuts n'
More, both of which are on amazon. However, feel free to omit or add normal peanut
butter if you don’t have access to the powdered version.
•
Sukrin. This is my favourite sweetener out there because it actually tastes like sugar
and doesn’t have a weird aftertaste like other sweeteners. Although I’m happy to eat
honey or other sugar sources, Sukrin doesn’t contain any calories and works 1:1 for
baking. You can find this in some supermarkets and on amazon .
4
*Nutrition: Extras & Toppings
Throughout this ebook, 'extras' can be added inside the base of each recipe, or can replace
some of the ingredients, to play around with the macros. The toppings are serving
suggestions and are often how I have mine. If I’m starving I’ll chuck in all the extras and
toppings, but on a normal day just a few of the toppings go down a treat.
I’ve included the nutrition breakdown of each recipe at the bottom of the page. This excludes
extras and toppings, as these are for you to play around with until you find the recipe that's
perfect for you!
Sauces
•
Powdered peanut butter sauce (PPB) - Mix 1 tbsp powder with 1 tbsp water/milk
or with 2 tbsp egg whites to make a thick sauce just like real peanut butter!
•
Protein sauce - Mix 1 scoop of protein powder with water 1 tbsp at a time until
you’ve reached your desired consistency
•
Chia jam - Mix chia seeds with blended fruit in a 1:2 ratio for a thicker sauce or 1:3
for a thinner jam, and add your choice of sweetener.
•
Chocolate sauce - Mix 1 tbsp 100% cocoa powder with 1 tbsp Sukrin (or sweetener
of choice) and ~1 tbsp water/nut milk or more until you’ve reached your desired
consistency.
5
cookie
CREATIONS
T
C
E
F
R
PE
FOR:
’
s
r
e
‘rush
6
PERFECT
FOR:
‘rushers’
cookie
1
#
DOUGH
I’ve been addicted to this for a long time, it’s really good if you
have no time in the morning to make anything fancy and it even
works when going abroad (the dry ingredients keep for a long
time). I turn to this when I have a tough morning workout because
the carbs keep me going throughout! You can swap anything to
change the macros so be creative with this one, you really can
add anything to it!
INGREDIENTS
Serves 1
100g oats
30g Sukrin or dates
EXTRAS
Cacao nibs / chocolate
Fruit (dry or fresh!)
Pinch of salt
Chopped nuts
60g egg whites (40ml liquid)
Soya crispies
30g powdered peanut butter
Chopped protein bar
Mix all dry ingredients together and blend them. At this
stage, add your chosen ‘extras’. Then add either water/
milk/egg whites and mix well. If you
consistency then add more liquid
prefer a thinner
NUTRITION*/ serving| 575kcal | 39g Protein | 71g Carb | 10g Fat
7
cookie
PERFECT
FOR:
‘rushers’
2
# DOUGH
Here’s a higher fat, lower carb version if that’s what works for you!
INGREDIENTS
Serves 1
75g oats
30g Sukrin or dates
EXTRAS
Cacao nibs / chocolate
Dried chopped fruit
1/2 scoop protein powder
Chopped nuts
60g egg whites or 40ml liquid
Soya crispies
25g peanut butter
Chopped protein bar
Mix all dry ingredients together and blend them. At this
stage, add your chosen ‘extras’. Then add either water/
milk/egg whites and mix well. If you
consistency then add more liquid
prefer a thinner
NUTRITION*/serving| 575kcal | 47g Protein | 50g Carb | 19g Fat
8
Oatmeal raisin
COOKIES
INGREDIENTS
Makes 100g oats
8
1 egg
1 tbsp peanut butter
40g maple syrup/honey
1 tsp cinnamon
60g raisins
EXTRAS
Chopped nuts
Chocolate chips
PERFEC
T
FOR:
‘meal
preppi
ng'
Cookies will always have my heart. I
used to make them all the time at
uni and so having this healthier
version brings back a ll the
memories and acts as a great preworkout too! You can have them for
breakfast, a morning snack or for
dessert with some ice-cream in
between 2 cookies !
Heat the oven to 180C. Blend 70g of the oats and mix in with the remaining ingredients
together including unblended oats. Place the cookie dough into 8 rounded scoops on a tray
lined with baking paper. Cook for 7-8 minutes, the centre should still be soft - this is
crucial!Serve warm and store the rest for another quick breakfast
NUTRITION*/cookie| 125kcal | 3.8g Protein | 20g Carb | 3.5g Fat
9
pancake
CREATIONS
PERFEC
T
FOR:
the
weeke
nd
10
oat protein
PANCAKES
I know I said these are perfect for the weekend but honestly, sometimes it’s worth getting up just
a little bit earlier to have these for breakfast!
INGREDIENTS EXTRAS
Serves 1 80g oats 2tbsp PPB
PERFEC
T
FOR:
the
weeke
nd
40g protein powder 2tbsp blueberries
100g egg whites
250ml almond milk
Blend the oats into a flour. Add the rest of the ingredients
and blend further to make a smooth batter. Heat a pan to
medium heat and lightly grease with a little oil. If you want to
make small pancakes, add the mix to each corner of the pan
to form little circles. Cook until bubbles form on the top or
until the top is no longer liquid and then flip until both sides
are brown. Serve with your choice of toppings - they're not
limited to the suggestions above!
Topping suggestions: PPB sauce (p.5) chocolate sauce
(p.5), syrup, chocolate/cacao nibs, fruit
NUTRITION*/serving| 670kcal | 45g Protein | 65g Carb | 22g Fat
11
PERFEC
T
FOR:
lazy
mornin
gs
CREPES
My all time favourite for breakfast, these are great for the
weekend and pancake day of course. Feel free to replace
the plain flour with oat flour or wholemeal flour.
Serves 1
INGREDIENTS
100g plain flour
100g egg whites
200ml almond milk/water
Sukrin and/or salt (optional)
Mix the flour, eggs, Sukrin and salt to make a
thick mix, then add the almond milk bit by bit to
make a smooth batter.
Heat a pan to medium
heat and lightly grease. Then pour a bit of the mix
into the pan and swirl it around to make it thin.
Cook until bubbles form on the top or until the top
is no longer liquid and then flip until both sides are
brown. Serve with your choice of toppings they're not limited to the suggestions above!
Topping suggestions: PPB sauce (p.5)
chocolate sauce (p.5), syrup, chocolate or cacao
nibs, fruit
NUTRITION*/serving| 416kcal | 22g Protein | 71g Carb | 4g Fat
12
savoury oat
PANCAKES
You know the extent of my sweet tooth but I appreciate that we're all different so here’s a savoury
recipe for you. I’ve served with an egg, ham and tomatoes but go ahead and add whatever you’d
like! It also works for a quick brunch!
INGREDIENTS EXTRAS
Serves 1
100g oats Chopped ham
80g egg whites Cheese
250ml almond milk Chives
Salt & pepper
Blend the oats into a flour. Add the rest of the ingredients and blend further to make a smooth
batter. Then heat a pan to medium heat and lightly grease. Once the pan is hot add half the
batter and swirl the pan to evenly distribute the pancake mix onto the pan. Cook until bubbles
form on the top or until the top is no longer liquid. Then flip until both sides are brown.
Topping suggestions: Ham/chicken slices, tomatoes, smoked salmon, avocado, spinach
NUTRITION*/serving| 460kcal | 21g Protein | 63g Carb | 10g Fat
13
spinach
PANCAKES
How funny do these look?! I always find it super fun to make interesting-looking food!
And the bonus here is that it doesn’t take any extra time to make them! I’ve added
spinach but feel free to add other vegetables in there too!
INGREDIENTS EXTRAS
50g fresh spinach leaves
50g flour
100g egg whites
Salt & pepper
Parmesan cheese
Kale
r
e
S
1
s
ve
Blend the egg whites, spinach, flour, salt and pepper in a food processor. Heat the pan to lowmedium heat and add a little oil. Pour the batter into small pancakes and flip when the top of
the pancake is no longer liquid. Remove from the pan and serve with any topping you like!
Topping suggestions: Egg, tomatoes, sun-dried tomatoes, spinach, ham slices, mushrooms
NUTRITION*/serving| 230kcal | 17g Protein | 36g Carb | 1g Fat
14
french
TOAST
I stayed well clear of bread for a long time because
I’d labelled it bad but I have to say, I’m glad I
welcomed it back into my life and making french
toast is now one of my favourite things! I like to
have thinner slices because it increases the volume
of my food, and the longer it lasts, the better!
CT
E
F
PER :
FOR
h
nc
u
r
b
Serves 1
INGREDIENTS
4 slices toast
200g egg whites
Pinch of salt
1tsp cinnamon
Sukrin to taste (optional)
Whisk together the egg whites, salt, Sukrin and cinnamon in a large shallow bowl. Then heat a
large non-stick frying pan with a spray of oil. Dip one slice at a time into the egg mixture making
sure to coat both sides. Place the slices onto the pan (you may have to do this one at a time if
your pan is too small) and cook until golden brown on both sides.
Topping suggestions: PPB sauce (p.5) chocolate sauce (p.5), syrup, yoghurt, fruit, chia jam
NUTRITION*/serving| 450kcal | 37g Protein | 62g Carb | 3g Fat
15
eggy
CRUMPETS
If you like French toast and you like crumpets, this one is for you!
Serves 1
INGREDIENTS
3 crumpets
100g egg whites
Heat a non-stick pan to medium
heat and lightly grease. .Dip the
crumpets on both sides into the egg
whites and place on the pan. Cook
until golden brown on both sides.
Remove and add your chosen
toppings!
Topping suggestions: Smoked
Sa lmon, avocado, spinach,
mushrooms, chia jam (pg.5), syrup,
PPB sauce (pg.5), peanut butter
NUTRITION*/serving| 344kcal | 20g Protein | 61g Carb
16
overnight
OATS
PERFEC
T
FOR:
‘rusher
s’
Porridge isn’t that appealing
during the summer months for
me so I’ve been obsessed
making different combinations
of overnight oats. I reckon you
can make this recipe in under 2
minutes before you go to sleep.
The most difficult bit is deciding
what to put in it!
INGREDIENTS EXTRAS
Serves 1 75g rolled oats Berries
100ml milk (of choice) Fruit & nut mix
3 tbsp powdered peanut butter Chocolate
1 scoop protein powder (optional)
Mix all the ingredients together as well as
your chosen ‘extras’ into a small bowl or
jar. Cover and put in the fridge overnight.
DONE!! Add extra toppings if you wish!
Topping suggestions: Chia jam (pg.5),
PPB sauce (pg.5), peanut butter, fruit
NUTRITION*/serving| 570kcal | 52g Protein | 60g Carb | 11g Fat
17
breakfast
DOUGHNUTS
PERFEC
T
FOR:
‘on the
go’
It’s true - you can have doughnuts for breakfast. And they go down well with coffee!
INGREDIENTS EXTRAS
130g egg whites Soya crispies
30ml milk (of choice) Cocoa powder
1 1/2 tsp vanilla extract Berries
1 scoop protein powder (vanilla)
6
s
ke
1 tsp baking powder
a
M
36g oat flour
Heat the over to 180°C. Mix all the ingredients together in a bowl. Then lightly
grease a non-stick doughnut tin and spoon the mixture into it. Cook for 6-8mins.
Once they’re out of the oven, cover them with your chosen toppings and enjoy.
Topping suggestions: Chia jam (pg.5), PPB sauce (pg.5), protein sauce (pg.5),
peanut butter, fruit, soya crispies, seeds
NUTRITION*/doughnut | 58kcal | 7g Protein | 4g Carb | 0.6g Fat
18
CT
E
F
R
E
P
FOR:
’
e go
h
t
n
‘o
Choc-PB
MUFFINS
Coming up with recipe ideas has definitely opened my eyes to
switching things up for breakfast! I use chocolate peanut butter
protein powder but if you only have vanilla then you can add an extra
tbsp cocoa powder and more powdered peanut butter as a substitute.
Makes
12
INGREDIENTS EXTRAS
125g oats Cacao nibs/chocolate chips
1 large egg Soya crispies
100ml milk 1 scoop protein powder (Choc PB)
1 tbsp cocoa powder
1 large banana (mashed)
3/4 tsp baking powder
1 tbsp powdered peanut butter
2 tbsp Sukrin
Heat the oven to 180C. Blend the oats into a flour and
add the rest of the ingredients, add
extras now if you
wish. Pour into muffin cups or a cupcake tray and place in
the oven for 15 minutes. Serve hot, cold, or keep for later!
NUTRITION*/muffin| 65kcal | 5.5g Protein | 9g Carb | 3g Fat
19
banana
ROCKCAKES
PERFEC
T
FOR:
‘anytim
e’
Banana is in my eyes one of the most versatile fruits around, it
goes with everything!! These are great for breakfast but really can
be eaten anytime. And they keep too, just not when I’m around…!
Makes 8 INGREDIENTS
2 large bananas, mashed
3 tbsp chia seeds
3 tbsp powdered peanut butter
1/4 tsp salt
EXTRAS
2 scoops protein powder
Soya crispies
Cinnamon
Sukrin
Heat the oven to 180C. Mix all the ingredients together and use
a tbsp to drop them onto a tray lined with baking paper and
cook for 4-5mins!
Topping suggestion: Chia jam (pg.5), fruit slices, PPB sauce
(pg.5), blended frozen berries
NUTRITION*/cake| 70kcal | 3.5g Protein | 10g Carb | 1.6g Fat
20
PERFEC
T
FOR:
‘meal
preppi
ng
'
protein
GRANOLA
This is great for those of you who like to food prep at the
weekend. It takes a little longer than the other breakfasts but it
keeps well and is great to eat on the go or as a snack whilst
you’re working! They’re so easy to munch on!
Serves INGREDIENTS
2
100g rolled oats
2 scoops protein powder
50ml water
1 tbsp Sukrin
1 tbsp coconut oil
EXTRAS
Almond/coconut flakes
Soya crispies
Dried fruit (add at the end)
Chopped nuts
Seeds (chia, flax, pumpkin)
Heat the oven to 180C. Mix the protein powder with the
water, Sukrin and coconut oil in a bowl until smooth. Add the
oats as well as any nuts, seeds or soya crispies and mix well.
The dried fruit should be added once the oats come out of the
oven. Place the oats into the oven for 10mins until crunchy.
Let cool and store for a week in an airtight container.
Serving suggestions: Milk, yoghurt, fruit, porridge
NUTRITION*/serving| 420kcal | 40g Protein | 37g Carb | 10g Fat
21
breakfast
CRUMBLE
This works well for winter but can also be made summery by
adding berries! You can increase the fat content here by
adding some butter or coconut oil to the crumble mix and if
you don’t have sukrin then a liquid sweetener like maple syrup
is fine too, just add less egg whites!
Serves 1
INGREDIENTS
60g oats
200g fruit (apple/berries etc)
30g egg whites
30g Sukrin/sweetener (optional)
15g powdered peanut butter
1 tsp cinnamon
Heat the oven to 180C. Dice the fruit and put into an oven-proof dish with a little cinnamon. Place into
the oven for 15-20mins. In the meantime, blend 50g of the oats and mix with sukrin, salt, PPB and
egg whites to form a dough. Take out the fruit and spread the dough on top evenly, then sprinkle over
the remaining oats and place in the oven for a further 15mins or until the top has browned and the fruit
is bubbling! Serve straight away with a spoonful of yoghurt or just on its own!
Topping suggestions: Yoghurt, coconut cream, custard
NUTRITION*/serving| 450kcal | 19g Protein | 80g Carb | 6g Fat
22
And that’s it!! Thanks again for buying this ebook, I really hope you found this recipe guide
helpful and please don’t forget to tag me in your photos! I’d love to see your takes on them!!
#noceanecreations
natacha.oceane
Natacha Océane
23