Liver-friendly breakfasts

Breakfast 1 · 5 min

Greek Yogurt & Berry Bowl

2,155

kJ

515

Cal

31 g

PROTEIN

25 g

FAT

34 g

CARBS

10 g

FIBRE

133 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the granola, slivered almonds, chia seeds and leave the protein as it is.

Ingredients

• Greek yogurt 250 g
• Frozen mixed berries 100 g
• Light milk 50 ml
• Granola 20 g
• Slivered almonds 10 g
• Chia seeds 12 g

Method

1. Tip the berries into the bowl and leave them 5 minutes to soften, or warm them 30 seconds if you want them soft through.
2. Spoon the yogurt over, loosen with the milk.
3. Scatter the granola, almonds and chia on top.
4. A pinch of cinnamon lifts it without sugar.

Breakfast 2 · 8 min

Three-Egg Scramble with Spinach & Mushroom

1,648

kJ

394

Cal

28 g

PROTEIN

22 g

FAT

18 g

CARBS

5 g

FIBRE

398 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the wholegrain toast and leave the protein as it is.

Ingredients

• Eggs 3
• Spinach 60 g
• Mushrooms 80 g
• Olive oil 1 tsp
• Black pepper to taste
• Wholegrain toast 1 slice

Method

1. Slice the mushrooms and cook them hard in the oil until they colour - that browning is where the flavour comes from with no salt.
2. Add the spinach and let it wilt down.
3. Beat the eggs, pour them in, pull them through the pan over low heat.
4. Take them off while still slightly loose. Plenty of black pepper.
5. Toast alongside.

Breakfast 3 · 5 min

Cottage Cheese & Tomato on Toast

1,453

kJ

347

Cal

29 g

PROTEIN

13 g

FAT

25 g

CARBS

4 g

FIBRE

826 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the wholegrain toast, olive oil and leave the protein as it is.

Cottage cheese carries most of the salt in this one, around 660 mg. Swapping it for ricotta drops that to about 150 mg for similar protein.

Ingredients

• Cottage cheese 200 g
• Tomato 1 small
• Fresh basil a few leaves
• Black pepper to taste
• Wholegrain toast 1 slice
• Olive oil 1 tsp

Method

1. Toast the bread well.
2. Spread the cottage cheese thickly.
3. Slice the tomato, lay it over, tear the basil across.
4. Drizzle the oil, crack pepper over.

Breakfast 4 · 6 min

Protein Oats with Berries

1,962

kJ

469

Cal

37 g

PROTEIN

14 g

FAT

47 g

CARBS

9 g

FIBRE

182 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the frozen mixed berries, slivered almonds and leave the protein as it is.

Ingredients

• Rolled oats 50 g
• Protein powder 25 g
• Light milk 200 ml
• Frozen mixed berries 80 g
• Slivered almonds 10 g

Method

1. Cook the oats with the milk, 3 minutes, stirring.
2. Take the pot off the heat and let it cool a minute - stir the protein powder in off the heat or it goes grainy.
3. Fold the berries through so they bleed into it.
4. Almonds on top.

Breakfast 5 · 10 min

Turmeric Tofu Scramble

1,703

kJ

407

Cal

31 g

PROTEIN

21 g

FAT

22 g

CARBS

6 g

FIBRE

43 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the corn tortillas and leave the protein as it is.

Ingredients

• Firm tofu 200 g
• Capsicum 60 g
• Mushrooms 60 g
• Turmeric 1 tsp
• Cumin 1 tsp
• Olive oil 1 tsp
• Fresh coriander 10 g
• Corn tortillas 1 small

Method

1. Press the tofu between paper towel for a minute, then crumble it.
2. Cook the capsicum and mushrooms in the oil until they take colour.
3. Add the tofu and spices, stir hard for 3 minutes.
4. Coriander through at the end. Warm the tortilla in the dry pan.

Breakfast 6 · 4 min

Ricotta & Banana Toast

1,975

kJ

472

Cal

25 g

PROTEIN

21 g

FAT

46 g

CARBS

7 g

FIBRE

392 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the wholegrain toast, banana, walnuts and leave the protein as it is.

Ingredients

• Ricotta (reduced fat) 150 g
• Cinnamon 1/2 tsp
• Wholegrain toast 1 1/2 slices
• Banana 1 small
• Walnuts 10 g

Method

1. Toast the bread.
2. Spread the ricotta thickly and dust with cinnamon.
3. Slice the banana over the top.
4. Break the walnuts across by hand.

Breakfast 7 · 15 min

Baked Eggs with Tomato & Capsicum

1,549

kJ

370

Cal

20 g

PROTEIN

17 g

FAT

30 g

CARBS

8 g

FIBRE

307 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the wholegrain toast and leave the protein as it is.

Ingredients

• Eggs 2
• Tomato 2 small
• Capsicum 80 g
• Onion 1/2 small
• Smoked paprika 1 tsp
• Garlic 2 cloves
• Olive oil 1 tsp
• Fresh parsley 10 g
• Wholegrain toast 1 slice

Method

1. Soften the onion, capsicum and garlic in the oil, 5 minutes.
2. Add the chopped tomato and paprika, simmer until it thickens.
3. Make two wells, crack an egg into each, cover the pan.
4. Cook 4 minutes for a soft yolk. Parsley over. Toast to mop it up.

Breakfast 8 · 5 min, overnight

Chocolate Protein Chia Pudding

1,742

kJ

416

Cal

33 g

PROTEIN

20 g

FAT

21 g

CARBS

13 g

FIBRE

189 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the frozen mixed berries, walnuts and leave the protein as it is.

Ingredients

• Chia seeds 25 g
• Protein powder 20 g
• Light milk 250 ml
• Cocoa powder 1 tsp
• Frozen mixed berries 60 g
• Walnuts 10 g

Method

1. Whisk the milk, cocoa and protein powder smooth in a jar.
2. Stir the chia through, wait 2 minutes, stir again - that second stir is what stops it clumping.
3. Lid on, refrigerate overnight.
4. Berries and walnuts over it in the morning.

Breakfast 9 · 7 min

Smashed Avocado with Egg

1,692

kJ

404

Cal

21 g

PROTEIN

21 g

FAT

27 g

CARBS

9 g

FIBRE

378 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the wholegrain toast, cherry tomatoes and leave the protein as it is.

Ingredients

• Eggs 2
• Avocado 1/2 small
• Lemon juice 2 tsp
• Chilli flakes pinch
• Wholegrain toast 1 1/2 slices
• Cherry tomatoes 60 g

Method

1. Poach or fry the eggs however you like them.
2. Smash the avocado with the lemon juice and plenty of pepper.
3. Spread it on the toast, eggs on top.
4. Halve the tomatoes over, finish with chilli flakes.

Breakfast 10 · 12 min

High-Protein Pancakes

2,448

kJ

585

Cal

48 g

PROTEIN

25 g

FAT

37 g

CARBS

7 g

FIBRE

540 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the frozen mixed berries, greek yogurt and leave the protein as it is.

Ingredients

• Eggs 2
• Cottage cheese 100 g
• Rolled oats 40 g
• Protein powder 15 g
• Olive oil 1 tsp
• Frozen mixed berries 80 g
• Greek yogurt 60 g

Method

1. Blitz the oats, eggs, cottage cheese and protein powder to a batter.
2. Rest it 5 minutes - it thickens and holds together far better.
3. Cook small pancakes in the oil over medium heat, about 2 minutes a side.
4. Warm the berries in the pan afterwards, spoon over with the yogurt.

Breakfast 11 · 8 min

Mushroom & Herb Omelette

1,638

kJ

391

Cal

27 g

PROTEIN

22 g

FAT

18 g

CARBS

4 g

FIBRE

368 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the wholegrain toast, rocket and leave the protein as it is.

Ingredients

• Eggs 3
• Mushrooms 100 g
• Fresh parsley 10 g
• Olive oil 1 tsp
• Black pepper to taste
• Wholegrain toast 1 slice
• Rocket 20 g

Method

1. Cook the mushrooms hard in the oil until well browned. Set aside.
2. Beat the eggs with the parsley and pepper.
3. Pour into the hot pan, draw the edges in, let it set 2 minutes.
4. Mushrooms over one half, fold, slide out. Rocket and toast alongside.

Breakfast 12 · 4 min

Yogurt, Apple & LSA Bowl

1,865

kJ

446

Cal

29 g

PROTEIN

24 g

FAT

25 g

CARBS

6 g

FIBRE

104 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the apple, lsa mix, pumpkin seeds and leave the protein as it is.

Ingredients

• Greek yogurt 250 g
• Cinnamon 1/2 tsp
• Apple 1 small
• LSA mix 15 g
• Pumpkin seeds 10 g

Method

1. Grate the apple coarsely, skin on, and stir it through the yogurt with the cinnamon.
2. Leave it 5 minutes if you have them - the apple softens and sweetens it.
3. LSA and pumpkin seeds over the top.

Breakfast 13 · 9 min

Black Bean & Egg Tortilla

1,892

kJ

452

Cal

25 g

PROTEIN

20 g

FAT

37 g

CARBS

14 g

FIBRE

330 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the corn tortillas, avocado and leave the protein as it is.

Ingredients

• Eggs 2
• Black beans (rinsed) 100 g
• Fresh tomato salsa 40 g
• Fresh coriander 10 g
• Cumin 1 tsp
• Olive oil 1 tsp
• Corn tortillas 1 small
• Avocado 30 g

Method

1. Warm the beans with the cumin, crushing a few against the pan.
2. Fry or scramble the eggs in the oil.
3. Warm the tortilla in the dry pan until it blisters.
4. Beans, eggs, salsa, avocado, coriander. Roll or eat open.

Breakfast 14 · 8 min with cooked quinoa

Quinoa Bowl with Poached Egg

1,762

kJ

421

Cal

24 g

PROTEIN

23 g

FAT

29 g

CARBS

6 g

FIBRE

176 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the cherry tomatoes, pumpkin seeds and leave the protein as it is.

Ingredients

• Eggs 2
• Quinoa (cooked) 120 g
• Spinach 50 g
• Olive oil 1 tsp
• Lemon juice 2 tsp
• Cherry tomatoes 80 g
• Pumpkin seeds 10 g

Method

1. Warm the quinoa through with the spinach until it wilts.
2. Poach the eggs, 3 minutes for a running yolk.
3. Dress the quinoa with the oil and lemon - the acid does the work salt would otherwise do.
4. Eggs on top, tomatoes halved around, seeds scattered.