So, the consensus is eggs are boring or they are best eaten in the evening while on 5:2. I get it; they’re probably better suited to being sliced over a salad in the evening rather than on its own with a coffee in the morning.
Well you guys drive a hard bargain, but I’m up for the challenge. Something low calorie, high in nutrition, high satiety factor and easy to transport to work. Sure, great, yep…I can do it. *frantically researches, trials and tastes new creations…*
….four days and a terribly messy kitchen, later…
Ta da! I present to you my version of a Bircher muesli.
These recipes have nutritional value charts so you know exactly what you’re getting. Don’t be fooled by the portion of the breakfast, it may be little but it’s quite filling. I usually have half a serve and my daughter the other half, but you’re welcome to have the whole thing, skip lunch (or have a miso soup) and have an egg on salad for dinner, which will keep you around 400cal.
The great thing about this breakfast it has all the major components for a filling meal – complex carbohydrates, fibre, good fats and high in protein.
You will need to get your hands on a tub of this yogurt - avail from most supermarkets in Australia. If your'e opting for dairy free, go for the coconut yogurt on the right.
Enjoy my 5:2 community…
Ingredients (normal version)
½ cup rolled oats (I uses Bob’s Red Mill organic oats)
1 medium apple grated (skin on)
½ tsp cinnamon
1 mango cheek diced
80gm Icelandic yogurt (preferably skyr if you can find it and if you can't find either, a very low cal yogurt)
1 tsp chia seeds
1/3 cup water (1/2 cup if you don’t want it too thick)
½ capful of Rochway’s fermented coconut water concentrate (optional)
If you’re not doing 5:2 and you want something indulgent, add a tablespoon of nut butter or drizzle honey and add sesame seeds. For my husband I add acai berry puree and peanut butter, but he’s not a 5:2 guy. These are so delicious, but crazily high in calories, so skip them if you're doing 5:2. I pop them on for my kids for extra oomph!
This beauty has the peanut butter with cacao powder. HEAVEN
Gluten free version
Replace oats with millet flakes, same quantities.
Lactose free version
Replace skyr with Nudie Coconut yogurt. The reason why I like this one, is because it’s low calorie, it uses coconut water instead of coconut milk. Other brands use coconut milk, which is fine when you’re not on a 5:2 day, because the calories are insane!!
Happy eating folks. If you have a version you’d like to share let me know in the comments. Next recipe will be something with egg *giggle*
Below are the nutritional labels for each recipe, and remember each recipe makes two serves.