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Low Carb Recipes with fat burning foods for Breakfast

Low Carb Recipes with fat burning foods for Breakfast

Low Carb Recipes with fat burning foods for Breakfast

The whole idea is to change your lifestyle and not eat rubbish as this makes fatter. What we need is not to starve ourselves, get carbs in to ensure we have energy, ensure we have protein to ensure our muscles recover from the workout and daily routines and then ensure our fats and fibre is balanced by good fats and fibre.

I have lost 28kg’s and I feel with a 10 to 15% permanent body fat, I look competition ready all the time all year thru.

I spoke to many competitors and tried their routines, but, in doing so I have tried many approaches to get lean for a contest. Such approaches include ketogenic diet, carb rotation diet, high carb-low fat, low carb-high fat and more. Finally, tired of all the bland and boring meals day in and day out, I started to experiment with the limited ingredients that were available to me during my contest preparation. After long hours in the kitchen I have developed over a few tasty and exciting recipes that would not hinder my progress of getting “shredded” for the show.

You will encounter the same ingredients over and over again throughout this blog. I made sure to pick the leanest types of proteins, the most effective fat burning spices, complex carbs and the best unsaturated fat sources possible. These ingredients are staples in our diet, due to their high quality and effectiveness, when it comes to getting rid of excess fat and staying healthy.

 

Breakfast Meals

 

Protein Oatmeal Pudding

This recipe is a great way to start your day. It takes about 5 minutes to make and is a lifesaver when you are running late. It is also just as delicious as it is simple to make.

What you need:

½ cup of Oats

1 scoop of Whey Isolate Protein Powder

½ cup of Unsweetened Almond Milk (optional)

What you do:

  1. Combine oats with the almond milk.
  2. Microwave on high setting for 1-2 minutes, until the oatmeal is of a little runny consistency.
  3. Add the protein powder.

Makes 1 serving. Nutrient breakdown per serving:

Calories 335

Fat 5

Carbs 35

Protein 345

Fibre 8

 

Chocolate-Berry Protein Oatmeal

Yes, yet another oatmeal recipe. But what can we say, it is easy and tastes great! Enjoy this post workout or for breakfast.

What you need:

½ cup Dry Oats

4 egg whites

½ scoop of Whey Protein Isolate Powder

1 tsp. of Pure Cocoa Powder

2 packets of Stevia

1 tbsp. of Flax Oil

½ cup of Frozen Mixed Berries

¼ cup of Water

What you do:

  1. In a big bowl, mix all the ingredients (except for the frozen Berries).
  2. Microwave on high setting for 1-2 minutes, until the oatmeal is of a little runny consistency.
  3. Once cooked, add the frozen berries, stir and enjoy.

Makes 1 serving. Nutrient breakdown per serving:

Calories 536

Fat 21

Carbs 42

Protein 45

Sugar 8

Fibre 6

 

Protein Cinnamon Oatmeal

Here is an alternative to the above omitting the protein powder. Combo is a bit odd, however very tasty!

What you need:

½ cup of oats

6 egg whites

¼ tsp. of cinnamon

5-6 drops of liquid vanilla stevia or 1-2 packets of dry stevia

What you do:

  1. Combine all ingredients with the oats.
  2. Microwave on high setting for 1-2 minutes, until the oatmeal is of a little runny consistency.

Makes 1 serving.

Nutrient breakdown per serving:

Calories 270

Fat 3

Carbs 30

Protein 27

Fibre 5

 

Gluten Free Squash Pancakes

We like pancakes, who doesn’t? One day we wanted a weekend treat and knowing there is absolutely nothing healthy about the traditional pancake, we wanted to find a better way to make it. We wanted a gluten free and free of all other grain types, homemade healthy option.

Salty version

What you need:

2 cups Cooked Squash or Pumpkin

1 cup Chopped Spinach

1 cup Minced Onion

¼ cup Almond Flour

½ tsp. Sea Salt

12 egg whites

1 tsp. Coconut Oil

Sweet version:

Omit the onions, and salt and add Stevia and cinnamon instead.

What you do:

  1. If you’re using cooked spaghetti squash, place it in a bowl and separate the strands with a fork. If you’re using another variety of cooked squash or pumpkin, puree it in a food processor or blender (keep the squash a bit chunky) and transfer to a bowl.
  2. Mix in the onion, flour, and salt. Lightly beat the eggs and add them to the squash mixture.
  3. Heat a skillet or griddle over medium heat. Lightly grease the pan with oil. Use a ¼ cup measure to scoop the batter into the hot pan.
  4. Cook the pancakes until they develop a very crunchy crust – they’ll stay delightfully chewy on the inside.

Makes 2 servings. Nutrient breakdown per serving:

Calories 305

Fat 15

Carbs 9

Protein 33

Sugar 2

Fibre 9

 

Zucchini Pancakes

Pancakes are not always all about syrups and whipped cream. If you are in a mood for a savory and delicious breakfast this recipe is for you!

What you need:

1 tbsp. Coconut Flour

3 whole eggs

Sea Salt & Pepper

(plus any other fresh spices and herbs to your taste)

2 cups Shredded Zucchini

1 tsp. Coconut Oil

What you do:

  1. Sift the coconut flour into the eggs and beat them together
  2. Mix in the shredded zucchini, sea salt & pepper
  3. Use a large cast iron or stainless steel skillet over medium-low heat with coconut oil coating the pan
  4. Spoon the mixture into the pan in size of pancake you desire
  5. Cook for a few minutes and flip over when golden brown Topping ideas (choice depends if your pancake is sweet or salty):

Unsweetened apple sauce

Cinnamon

Nutmeg

Hot sauce or salsa

Tomato sauce

Caramelized onions

Nut butter

Chopped chives, parsley, or cilantro

Makes 1 serving. Nutrient breakdown per serving:

Calories 357

Fat 23

Carbs 14

Protein 23

Fibre 7

 

Banana Oatmeal Pancakes

Pancakes are so versatile… We can never get tired from coming up with new recipes of this delightful dish! This recipe contains a large amount of carbs, so we suggest to save it for your cheat/carb up day.

What you need:

1.5 cups Unsweetened Almond Milk

1 cup Rolled Oats

1 Banana

½ cup of Almond Flour

1 tsp. of Baking Powder

1 tbsp. Non Fat Plain Greek Yogurt

5-8 drops of Liquid Stevia

2 tbsp. Blueberries

What you do:

  1. In a blender, puree 1 ½ cup of almond milk & 1 cup of rolled oats until smooth
  2. Add banana, almond flour & 1 tea spoon of baking powder
  3. Let sit for 10 min
  4. In the meantime mix topping ingredients together
  5. Make a pancake on a non stick pan

Makes 2 servings. Nutritional breakdown per serving:

Calories 335

Fat 18.5

Carbs 45

Protein 14

Fibre 9.5

 

Chia Seed Cereal

Nature has given us some amazing foods that are packed with antioxidants, vitamins and minerals. Chia seeds are one of those super foods. This cereal is a great way to start your morning.

What you need:

1 cup of Organic Rolled Oats

1 tsp. of Cinnamon

1 tbsp. of Chia Seeds

Few drops of Stevia

1 cup of Almond Milk

1 scoop of Whey Protein Isolate

What you do:

  1. Boil/microwave the oatmeal with almond milk
  2. Add all the remaining ingredients

Makes 1 serving. Nutrient breakdown per serving:

Calories 288

Fat 6g (0g saturated)

Carbs 35.7

Protein 26

Fibre 7.5

 

Ground Turkey Omelet

What you need:

8 egg whites

2 large whole eggs

2 Small, Raw Onions, Diced

3 oz. Ground, Raw Turkey

1 cup Chopped Green Bell Peppers

1 cup Chopped Red Bell Peppers

1 cup Raw Mushrooms, Sliced

3 tbsp. Extra Virgin Olive Oil

1 dash Ground Black Pepper

1 tsp. Hot Pepper Sauce

3 cloves Raw Garlic, Minced

1 tsp. Ground Turmeric

1 tsp. Worcestershire Sauce

What you do:

  1. Sauté turkey, vegetables and spices, except turmeric, with 1tsp of olive oil until tender.
  2. Whip the eggs, egg whites and turmeric together.
  3. Pre-heat 2 tsp. of olive oil in a second skillet, then add ½ egg mixture and cook to form an omelet. Repeat to make 2 omelets.
  4. Place 1 omelet on plate, top with ½ of the turkey mixture, and roll it to form a wrap. 5. Repeat the same procedure with the other omelet.

Makes 2 servings. Nutritional breakdown per serving:

Calories 437

Fat 25g

Carbs 17.5

Protein 35.5

Fibre 4.5

 

Egg White Mushroom Omelet

Egg whites provide a great amount of protein, are easy to make and if done properly, can be very delicious! Here is a great low carb and low fat, high protein recipe:

What you need:

12 egg whites

1 cup Grated Zucchini

1 tbsp. Paprika

1 tsp. Fresh Oregano

1 cup Sliced Mushrooms

1 cup of Spinach

Salt, Pepper (to taste)

What you do:

  1. Blend all the ingredients, aside from mushrooms, in a blender.
  2. Pour it on a hot pan lightly greased with coconut oil.
  3. Cook it like an omelet.
  4. When almost ready, add the mushrooms on top.
  5. Cook until the mushrooms are ready.
  6. Serve and Enjoy!

Makes 1 serving. Nutrient breakdown per serving:

Calories 280

Fat 0

Carbs 4

Protein 58

Fibre 1

 

Blueberry Oatmeal Pancakes

This dish can be a perfect breakfast or a snack, give it a try!

What you need:

½ cup Frozen Blueberries

1 cup Oats

1 tsp. Baking Powder

1 cup Almond Milk (Unsweetened)

12 egg whites

1 cup Unsweetened Applesauce

Stevia (to taste)

2 tsp. of Cinnamon

What you do:

  1. Blend stevia, egg whites, baking powder, almond milk, salt and oats.
  2. Add ¼ of the blueberries to the mixture.
  3. Cook the pancakes on a lightly oiled pan over medium heat.
  4. Top with a blend of applesauce, cinnamon and stevia.

Makes 1 serving. Nutrient breakdown per serving:

Calories 344

Fat 5

Carbs 38

Protein 36

Fibre 9

 

High Protein (almost zero carb) Pancake

We absolutely love this recipe and would have it almost daily until just a few weeks before our competition. It takes no time to make and it feels like a real treat!

What you need:

½ scoop of Whey Protein Isolate Powder

¼ tsp. Baking Powder

2 tbsp. Ground Flaxseed

4 egg whites

1 tsp. Coconut Oil

What you do:

  1. Lightly oil a medium sized nonstick pan with coconut oil.
  2. Mix or blend (better if blended) all above ingredients together.
  3. Once the pan is hot, pour half the batter into the pan and cover.
  4. Let cook for 3-4 minutes checking regularly so it does not burn.
  5. Once the top of the pancake looks solid flip it over and cook the other side for an additional 30-60 seconds.

Topping Options:

  1. ¼ tsp. Cinnamon mixed with 2-3 packets of Stevia
  2. 1 tsp. unsweetened cocoa powder mixed with 2-3 tbsp. nonfat plain yogurt, 10-15 drops of liquid stevia (adjust to taste), a few drops of vanilla extract
  3. Peanut, Macadamia, walnut or almond butters

Makes 1 serving. Nutrient breakdown per serving:

Calories 233

Fat 9

Carbs 6

Protein 31

Fibre 6

 

Protein Waffles

Downing protein shakes can be unsatisfying and boring. However, making these protein waffles can be a great and exciting addition that will turn any dieter’s breakfast into a delicious event!

What you need:

2 scoops of Whey Protein Isolate (any flavor)

4 egg whites

½ cup Oats, blended into flour

2 packets of Stevia

1 tsp. Cinnamon

1 tsp. Coconut Oil

What you do:

  1. Beat the egg whites
  2. Add cinnamon, oat flour, stevia and cinnamon and mix well
  3. Cook on a preheated waffle maker sprayed with Pam for 3 minutes
  4. Meanwhile, mix all the topping ingredients
  5. Once the waffles are ready, pour the topping over them and enjoy!

Topping Options:

  1. 2 tbsp. Almond Milk
  2. 2 packets Of Stevia
  3. 1 tsp. Cinnamon

Makes 2 servings. Nutrient breakdown per serving:

Calories 259

Fat 4

Carbs 11

Protein 43

Fibre 4

 

For supplements before, during and after, click the link:

Pre-workouts

Intra-workouts

Post Workouts

Protein Shake

Fat Burners

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