Rugby Renegade’s Rugby Recipes

    Breakfast

    Start your day and eat breakfast like a king! These simple recipes have been put together to give you nutritious breakfasts when you are short on time in the morning. If you’re really pressed for time first thing then take a look at our smoothie recipes for even more ideas!

    Breakfast

    Protein Pancakes

    Prep Time: 5 minutes                 Cook Time: 10 minutes
    257kcal per serve | Protein 36g | Carbs 18g | Fats 5g
    Ingredients
    4 eggs
    25g Vanilla Whey Protein
    Half Banana (Mashed)
    25g Blueberries
    Half tsp coconut oil

     

    Instructions

    1. Whisk the eggs and whey powder together
    2.  Stir in the mashed banana and blueberries (add almond milk if your mixture is too thick)
    3.  Heat the coconut oil and add the mixture. Cook until small bubbles appear through the mix (approximately 5 minutes)
    4. Flip and heat the opposite side (approximately 3 minutes)
    5. Serve with favorite toppings *not included in the nutritional break down
    Breakfast

    Omelet Wraps

    Prep Time: 15 minutes                 Cook Time: 10 minutes
    237kcal per serve | Protein 20g | Carbs 3g | Fats 15g
    Ingredients
    200g cottage cheese
    4 handfulls of watercress
    1 lemon (peel only)
    6 eggs
    60ml soy milk
    4 tsp coconut oil
    100g smoked salmon

     

    Instructions

    1. Place the cottage cheese, watercress and lemon peel in a high bowl and puree with the hand blender (or food processor) until smooth paste forms
    2.  Beat the eggs with the milk and herbs in a separate bowl.
    3.  Heat 1 tsp. of oil in the medium size frying pan and fry 1/4 of the egg over medium heat for 2 minutes until the egg solidifies, then turn around. Bake the other side for ½ minute. 
    4. Remove the omelet from the pan and set aside. Fry the other omelets with the rest of the oil.
    5. To serve, spread the cottage cheese paste over the omelets and top with smoked salmon. Roll up the omelet as a wrap and cut in half
    Breakfast

    Eggs Fried on Tomatoes

    Prep Time: 5 minutes                 Cook Time: 5 minutes
    307kcal per serve | Protein 32g | Carbs 8g | Fats 15g
    Ingredients
    1 large tomato
    1 tsp coconut oil
    2 eggs
    80g tuna
    1 pinch oregano 1 pinch chilli flakes
    parsley to taste

    Instructions

    1. Chop the tomato into cubes
    2.  Heat the coconut oil and fry tomato on high heat for 2-3 minutes
    3.  Create a gap in the tomato and break the eggs in to the middle 
    4. Top the eggs with tuna (pre-cooked) and allow the eggs to cook through (3 minutes approximately).
    5. Serve topped with parsley to taste
    Breakfast

    Smoked Salmon, Feta & Asparagus

    Prep Time: 10 minutes                 Cook Time: 15 minutes
    302kcal per serve | Protein 20g | Carbs 6g | Fats 21g
    Ingredients
    125g asparagus
    1 tsp coconut oil
    3 eggs
    70ml milk (of your choice)
    60g smoked salmon
    30g feta cheese
    4-5 cherry tomatoes

    Instructions

    1. Boil asparagus stems for 2 minutes and set aside
    2.  Whisk together the eggs, milk, asparagus, salmon (cut into pieces) and feta (cubed)
    3.  Heat the oil in a pan on medium heat, add the mixture and top with the halved cherry tomatoes. Cover and cook for 5 minutes 
    4. Uncover the mixture and place in a preheated oven for a further 6-10minutes until the mas sets.
    5. Serve topped with dill and season with black pepper to taste
    Breakfast

    Spanish Tortilla

    Prep Time: 10 minutes                 Cook Time: 25 minutes
    377kcal per serve | Protein 21g | Carbs 22g | Fats 22g
    Ingredients
    1 small potato, peeled and chopped
    1 small onion, chopped
    half courgette, thinly sliced
    6 eggs
    1 tbsp olive oil 

    Instructions

    1. Heat the oil and sear the potato and the onion on medium heat
    2.  Whisk the eggs in a bowl and add the vegetables from the pan
    3. Add the completed mixture back to the pan and spread the mix evenly. Heat on low heat for 8-10 minutes
    4. After 8-10 minutes, flip the tortilla
    5. Cook for a further 5-6 minutes and serve
    Breakfast

    Egg & Turkey Stuffed Peppers

    Prep Time: 5 minutes                 Cook Time: 20 minutes
    329kcal per serve | Protein 43g | Carbs 11g | Fats 12g
    Ingredients
    4 eggs & 4 egg whites
    1 small onion
    450g lean turkey mince
    60g spinach
    4 red peppers
    50g grated cheese
    2 tbsp almond milk, 1 tsp coconut oil
    2 tsp oregano, 1 tsp cumin & parsley to taste
     

    Instructions

    1. Heat the oven to 200°C
    2. Beat the eggs, egg whites and milk and set to one side
    3. Heat the coconut oil on medium heat and cook the chopped onion for 3 minutes
    4. Add turkey, oregano & cumin and cook through (5 minutes approx), then add the spinach for 2 minutes
    5.  Increase the heat and add the egg mix and cook for approximately 3 minutes
    6. Cut the peppers horizontally, remove the seeds and stuff with the egg and turkey mix
    7. Sprinkle with grated cheese and bake in the oven for 15 minutes
    8. Serve, adding parsley to taste
    Breakfast

    Spinach Shakshuka

    Prep Time: 5 minutes                 Cook Time: 20 minutes 321kcal per serve | Protein 24g | Carbs 19g | Fats 22g Ingredients

    4 eggs
    450g spinach
    300g mushrooms
    1 large onion
    2 cloves of garlic
    1 tbsp coconut oil
    1 handful of parsley

    Instructions

    1. Heat the oil in a pan on medium heat. Add the onion and garlic and cook for 2-3 minutes. Add the mushrooms and cook for a further 3-4 minutes
    2. Add the spinach to the pan in batches allowing it to reduced as it wilts
    3. Make 4 indentations and crack an egg in to each. Cook for 5-6 minutes until the egg whites are set
    4. Dress in fresh parsley and serve
    halloumi toast image

    Halloumi Toast

     528 Kcal | Protein 26g | Carbs 43g | Fats 27g Ingredients

    1 Slice sourdough bread
    1/4 Avocado
    4-5 Cherry tomatoes, halved
    Halloumi Sliced
    To season: Pepper, Drizzle of Balsamic glaze, Drizzle of olive oil, Chopped basil 
     
     
    Nutrition X 25% Off with RRNX

    Instructions

    1. Toast the bread and add the smashed avocado on top
    2.  Cook the halloumi until lightly browned on each side, 2 minutes on each side maximum before turning)
    3. Once cooked top the toast with the halloumi, add the tomatoes and season to taste!
    apple porridge image

    Apple Porridge

    626 Kcal | Protein 27g | Carbs 77g | Fats 20g Ingredients

    1/2 Cup of Oats
    250ml Semi-skimmed Milk
    15g Sugar
    1 tsp Cinammon
    1 tsp Vanilla extract 
    115g Cottage cheese
    15g Chopped pecans
    60g Diced apple
    15ml Water
    Nutrition X 25% Off with RRNX

    Instructions

    1. In a saucepan add the apples, sugar, water, cinnamon, and cook until softened
    2. Add oats, milk, sugar and vanilla to a pan. Bring to a low boil and cook for approximately 10 minutes. Add water as needed, the oats are ready when the oats have soaked up the liquid and are creamy
    3. Transfer to a bowl and top with pecans, the remaining apple and a sprinkle of cinnamon
    eggs and avo toast image

    Eggs and Avo

    516 Kcal | Protein 23g | Carbs 48g | Fats 24g Ingredients

    15g Diced Onion
    2 Slices Sourdough Bread
    1/2 Avocado
    2 Boiled Eggs, Sliced
    1 Tsp Lemon Juice (fresh)
    Salt and Pepper to Taste
    Nutrition X 25% Off with RRNX

    Instructions

    1. Toast sourdough bread
    2. In a bowl mash avocado, lemon juice, onion and a pinch of salt
    3. Add mix to the top of the toast, spread evenly and place the sliced egg on top. Season to taste