Rugby Renegade’s Rugby Recipes


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!


Protein Pancakes

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



  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

Omelet Wraps

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



  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

Eggs Fried on Tomatoes

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


  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

Smoked Salmon, Feta & Asparagus

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


  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

Spanish Tortilla

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


  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

Egg & Turkey Stuffed Peppers

Prep Time: 5 minutes                 Cook Time: 20 minutes
329kcal per serve | Protein 43g | Carbs 11g | Fats 12g
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


  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

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


  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 


  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


  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


  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