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Five Tasty Breakfasts

Posted By: mehrad - August 19, 2015    

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For most of the every day working man and woman, breakfast tends to be a panic attack waiting to happen. The thought of having to prepare food, waking up earlier to get into work on time and contemplating what exactly to make is enough to make them completely disband the idea and wait until the afternoon.

Here are five quick breakfast ideas that take no longer than ten minutes to prepare. They are all under 400 calories each and have a good balance of protein, fats and carbs.

Peanut Butter and Berry Greek Yoghurt Oatmeal

mehrad_tafreshi_2015-08-17_14-03-50IMG_20150819_143918 (1)

  • Half a cup of oats
  • 170 grams of Fage Total 0% Greek Yoghurt
  • 150 grams of blueberries (or any other berry of your choice)
  • 1 teaspoon of stevia (or any other sweetener of your choice)
  • 1 teaspoon of peanut butter

Cook the oats in water (I like to use 300ml of water) with the stevia until it forms into a porridge like consistency. Once the oats are ready, add in the greek yogurt and mix it in for a further one minute before taking it off the stove.

Once it’s off the stove, add one teaspoon of peanut butter and mix it into the mixture. After this there are two ways you can serve the berries depending on your preference.

You can either add them on top of the porridge or you can mix them in. From experience, both work equally as well.  I tend to opt for frozen blueberries as they keep very well and are easier to purchase in bulk for the week (and they can be used for other recipes).

Green Fruit Blast Protein Smoothie


  • 1 scoop of protein powder (Vanilla works best)
  • 1 cup of milk (any kind)
  • 1 cup of frozen fruit (My suggestions would be: peaches, pineapples or any berry)
  • Half a banana
  • 2 cups of kale
  • 1 tablespoon of ground flaxseed

Add everything into a blender and mix until smooth. Simple.

Quick Fix Omelette

west end cafe omelet closeup

  • 5 egg whites
  • 1 whole egg
  • 2 spring onions
  • 3 tablespoons of low fat milk
  • Salt, pepper and paprika to taste

Beat all the ingredients together and fry in a non stick pan with two sprays of cooking oil. Once cooked, fold the omelette and serve on a plate with two small slices of low calorie toast.

The Breakfast Bagel


  • 1 plain regular sized bagel (don’t use any other type as they have ALOT more calories)
  • 4 slices of low fat turkey bacon
  • 2 lettuce leaves
  • 2 slices of tomato
  • 1 tablespoon of low fat mayonnaise
  • salt and pepper to taste

Cook your turkey bacon on a non stick pan using only 2-3 sprays of non fat cooking spray to cook them with.

Whilst the bacon is cooking prepare your bagels. Using a toaster or oven, toast your bagels for 2 minutes.

Once everything has been prepared. Arrange all of the ingredients and condiments in order like so:

Bottom bagel, lettuce, mayo, sprinkle of salt and pepper, tomato slices, turkey bacon, lettuce and top bagel.

Protein Cake


This recipe comprises of two mixtures, one for the cake and one for the icing.

The cake ingredients:

  • 1/3 cup of oats
  • 1 scoop of protein (Again, vanilla works best)
  • 1 whole egg
  • 1 teaspoon baking powder
  • Half a mashed banana
  • 50ml low fat milk
  • 1 teaspoon of stevia (or equivalent)

Mix all the ingredients together in a bowl (one that’s used for oatmeal is good enough) until it forms into a nice batter.

Place the bowl in the microwave for 60-90 seconds or in the oven if you don’t have a microwave. You should know it’s ready once it has risen near the top of the bowl and is almost dry.

Once the cake has been made, put it aside to cool down and make your icing:

The Icing:

  • 50 grams of Fage 0% Greek Yoghurt
  • 1 tablespoon raw cacao powder
  • 1 teaspoon stevia (or equivalent)

Mix until smooth.

Place a small plate on top of your cake bowl and tilt it upside down so it comes out without breaking apart. Then spread your icing evenly on the cake.

TIP: Make the mixture for the cake and icing the night before to reduce prep time, especially if you’ve never made this before as you might find yourself taking longer than usual from scratch.

Essential ingredients are the key to broadening your meal variety

Notice with every meal, there is a common theme of ingredients. Having the essentials stocked up will help increase the variety of meals you’re able to prepare whilst still keeping mindful of your nutrition and calorie target.

Share your versions of these breakfasts with us

Interested in trying these out the next time you have breakfast? Why don’t you take a photo and share it with us by tagging us on instagram/twitter?

Use the tweet and hashtag #symmetrybreakfasts to let us know how you get on!

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