Breakfast recipes

Cinnamon ricotta bake – serves 1

• Quick tasty hearty breakfast, perfect for the cooler months
• 100g low fat ricotta cheese
• 1 egg
• 3 Stevia drops 
• Vanilla essence and cinnamon powder to taste
• 1 scoop Ultra Diet™ 2 powder
• 100ml water
• Mix all ingredients except Ultra Diet™ 2 powder and water together. Microwave for 90 seconds or until soft but not runny. Mix Ultra Diet™ 2 powder and water together and serve over the bake.

Protein: 18g | Carbohydrate: 2.5g

Bacon and Egg breakfast muffins – serves 2

• 2 rashers middle bacon (100g)
• 2 eggs
• 1 Tbs grated parmesan cheese 
• 1 tomato, diced
• Fresh parsley
• Lite Seasoner and pepper to taste
• Lightly grease 2 rounds of a muffin tray. Place 1 bacon rasher inside each round, break 
• 1 egg into each bacon lined round. Divide the tomato and parsley and sprinkle evenly 
• on each egg. Add Lite Seasoner and pepper. Bake for 8-12 minutes in an oven at 150 degrees Celsius.

Each serving : Protein: 14.5g

Florentine eggs with ham – serves 1

• 1 egg
• 1 cup fresh spinach
• 50g lean shaved ham
• 1 Tbs grated/shaved parmesan
• Lite seasoner and pepper to taste
• Microwave spinach or heat in a pan until wilted. Lightly sauté the ham until it is heated 
• through. Poach 1 egg in water with a dash of vinegar. Arrange spinach first on the plate, add parmesan, Lite Seasoner and pepper, add ham and top with the egg.

Protein: 17g | Carbohydrate: 1.2g40 | ultra diet™2 handbook

Eggs Benedict – serves 1

1 egg
1 cup fresh spinach
Sauce:
1 Tbs (20g) low fat cream cheese
½ tsp fresh rosemary, chopped
2 tsp lemon juice
1 tsp avocado oil
Lite Seasoner to taste
Pinch cayenne
Mix the sauce ingredients in a small bowl with a fork. Microwave spinach or heat in a
pan until wilted. Poach 1 egg in water with a dash of vinegar. Arrange spinach first on
the plate, add the egg and top with the sauce.
Protein: 8.2g | Carbohydrate: 3.2g | Oil: 5ml

Cheesy scrambled eggs – serves 1

2 eggs
50ml water
20g grated cheese e.g. Colby, edam or Cheddar
Chopped fresh herbs of your choice e.g. parsley, chives etc
Lite Seasoner and pepper to taste
Optional: fresh tomato, sliced mushroom or spinach - analysis excludes these
Whisk the eggs and water until well mixed. Add to heated pan, put cheese and herbs on
top. Stir until scrambled and cooked through. Add Lite Seasoner and pepper to taste.
Protein: 17g

Basic omelette – serves 1

2 eggs
50ml water
1 tsp butter
Whisk the eggs and water until well mixed. Add butter to heated pan, then eggs
making the mixture spread as much and as evenly possible. Put chosen ingredients on
one side of the egg mixture. When the eggs are cooked through, turn the unfilled half
of the mixture on top of the filling. Remove carefully from the pan and serve. Add Lite
Seasoner and pepper to taste.
Protein: 12g

Optional fillings: 20g crumbled feta cheese, 20g grated hard cheese, mixed vegetables e.g. capsicum, zucchini,

spinach, tomato, fresh herbs, ham or smoked chicken. Be sure to calculate your chosen filling protein and

carbohydrate content.www.alphalipidsd2.com | 41

Scrambled spicy tofu – serves 1

150g soft tofu (typically half a block)
1 cup diced vegetables e.g. capsicum, tomato, zucchini and onion
1Tbs olive oil
½ fresh chilli, finely diced (more if you like)
½ tsp paprika
Pinch of cumin powder
Fresh coriander, Lite Seasoner and pepper to taste
Add oil, dried spices and diced vegetables to a heated pan, cook until tender. Add
tofu, break up until it resembles the texture of scrambled eggs. Cook until well mixed
and heated through. Serve with fresh coriander on top.
Protein: 20g | Carbohydrate: 6g | Oil: 15ml

Salmon patties – serves 1

105g tin of plain, pink salmon
1 egg
1 scoop Fibre Max™
Fresh parsley, chopped
2 tsp olive oil
Mix all ingredients together except for olive oil and form into patties (makes 4). Add
olive oil to a pan and cook patties until heated through and golden brown.
Serve with 1 cup salad greens (rocket or spinach) and 1 tomato.
Protein: 22g | Oil: 10ml | FibreMax™: 1 scoop

Smoked salmon pinwheels – serves 1

100g smoked salmon
25g low fat cream cheese
1 tsp water
5cm long piece of cucumber, sliced
1 tomato, sliced
Lite Seasoner and pepper to taste
Mix cream cheese with water to soften. Spread salmon fillet out and cover evenly with
cream cheese. Roll up the salmon and slice crosswise into 1cm pinwheels. Serve with
cucumber and tomato, season to taste.
Protein: 23g | Carbohydrate: 4.1g