6 Operation Transformation: Food Plan - Series 9
1. Overnight Oats
2. Brunch Quiche Cups*
3. Berry and Chia Smoothie
4. Wholewheat Cereal with Milk
5. Mixed Grill*
6. Porridge with Fruit
* The Mixed Grill and Brunch Quiche Cups are weekend specials to be had on occasion. These two should not be eaten daily as your breakfast!
1. Overnight Oats (as pictured above)
Serves: 1 Calories per portion: 193kcal
Ingredients:
- 45g porridge oats
- 120ml low fat milk
- 60g 3% fat natural yogurt
- 70g mixed berries
- 1 tablespoon chia seeds
- 1 pinch of cinnamon
- ¼ teaspoon vanilla
- 2 teaspoon honey
Method:
1. Measure out all the ingredients and put the ingredients in a bowl or
tupperware container and mix well.
2. Cover the bowl with clingfilm or put the lid on the tupperware container.
3. Refrigerate for at least 3 hours or over overnight before eating to soften
oats.
4. This breakfast can be prepared in advance and stored up to six days or frozen in
containers for later consumption.
5. If you’re freezing it make sure you thaw the frozen containers overnight in the refrigerator or in the microwave for 1-2 minutes.
2. Brunch Quiche Cups
This breakfast option is one of the two weekend specials and should not be eaten daily.
Serves: makes 6. 1 cup and 1 pita per serving. Calories per portion: 195kcal
Ingredients:
- 90g chopped broccoli
- 30g Baby spinach
- 30g cheddar cheese
- 1 tablespoon chopped parsley
- 10g onion
- 2 eggs
- 60ml low fat milk
- ¼ teaspoon salt
- ¼ teaspoon mustard
- ¼ teaspoon ground pepper (optional)
- 6 small wholewheat pitta breads (1 pitta per serving)
Method:
1. Preheat oven to 200°C.
2. Put paper liners in a muffin tray.
3. Steam the chopped brocolli for 5 minutes.
4. Grate the cheese, and chop the onion.
5. In a medium bowl, beat the eggs. Then add milk, mustard, salt, pepper,
onions, parsley. Whisk again.
6. Divide the spinach and cooked brocolli equally among muffin cups.
7. Pour egg mixture evenly into the muffin cups.
8. Place the muffin tray in the oven for 20 minutes or until eggs set or top
becomes lightly golden. Sprinkle on the cheese for the last minute of cooking
until melted.
9. Toast pitta to lightly golden. Slice the quiche cup in two and place in pitta.
Notes:
This recipe can be made in advance. Place the quiches in ziplock bag or container
to refrigerate or freeze until ready to eat. You can reheat straight from the freezer
in microwave for 30-60 seconds.
3. Berry and Chia Smoothie
Serves: 1 Calories per portion: 199kcal
Ingredients:
90g almond milk
1 mandarin
60g 3% fat natural yogurt
1 cup berries (60g)
2 teaspoon chia seeds
½ cup baby spinach (5g)
2 small carrots
Method:
1. Measure out all the ingredients.
2. Put all the ingredients in the blender and blend until smooth.
(Boil berries if they are frozen.)
4. Wholewheat Cereal with Milk
Serves: 1 Calories per portion: 202cal
Ingredients:
2 wholewheat biscuits
150ml low fat milk
Method:
1. Place 2 wholewheat biscuits in a bowl.
2. Pour 150ml of low fat milk on top.
5. Mixed Grill
This breakfast option is a weekend special and should not be eaten daily.
Serves: 1 Calories per portion: 221kcal
Ingredients:
1 poached egg
100g baked beans
2 turkey rashers
Method:
1. Poach egg in a saucepan of water.
2. Cook rashers under the grill.
3. Heat beans in a pot over a medium heat.
4. Place egg, rashers and beans together on a plate to serve.
6. Porridge with Fruit
Serves: 1. Calories per portion: 227cals (apple) and 253cals (banana)
Ingredients:
30g porridge oats
75ml low fat milk
75ml water
1 teaspoon cinnamon
1 teaspoon nutmeg
½ apple or ½ banana
1 teaspoon honey
Method:
1. Place oats in a bowl and pour the milk and water on top.
2. Sprinkle with cinnamon and nutmeg.
3. Top with fruit and honey.
4. Serve hot.
