Bread-free breakfasts

Here are three bread-free breakfast ideas to try out, one for each of the three LK Fitness meal plan types. If you haven’t yet decided which of the three meal plans is best suited to your preferences and lifestyle, we suggest you first read: Wondering which meal plan to choose?

Keto/banting chorizo and cheese muffin

Serving size

Serves 12


6 cherry tomatoes, sliced

½ large onion

12 slices of chorizo sausage

butter for frying

½ teaspoon garlic, crushed

1 baby marrow

4 eggs

½ cup cream

½ cup cheddar cheese

salt and pepper to taste

  1. Preheat the oven 180°C.
  2. Chop up the onion and chorizo into small pieces and fry in butter together with the garlic.
  3. Cut the baby marrow into round slices, and slice the cherry tomatoes in half. Add the marrow and tomatoes to the chorizo and onion. Cook until tender.
  4. Whisk the eggs and cream together, and add seasoning if desired.
  5. Place the marrow mixture into the muffin pan, and then pour the beaten egg over the marrow mixture, and bake for 15-20 minutes.
  6. Grate the cheese and spread it on top of the egg, then grill in the oven until the cheese starts to bubble and go brown.


The muffins can be eaten hot or cold, and they’re also great for lunch-box items.

Low GI winter fruit salad

Serving size

Serves 12


600g dried fruit (such as prunes, pears, apricots, figs and/or cranberries)

3 tablespoons clear honey

1 vanilla pod, split lengthways

1 Earl Grey tea bag

1 tablespoon fresh lemon juice

1 tablespoon seeds

1 tablespoon oat bran

½ cup Greek yoghurt, to serve

  1. Tip the dried fruit and 700ml cold water into a large saucepan. Add the honey and vanilla, scraping the seeds from the pod into the pan. Bring to the boil. Stir well, lower the heat and simmer for 10 minutes until slightly syrupy.
  2. Take the pan off the heat and stir in the tea bag. Leave to infuse for 10 minutes.
  3. Discard the tea bag and vanilla pod, tip the fruit and liquid into a non-metallic bowl and add the lemon juice. Stir, then leave to cool. Cover and chill until ready to serve.
  4. Serve with seeds, oat bran and yoghurt.

Mediterranean scrambled egg tacos

Serving size

Serves 4 (Nutrition per 2 tacos: 478 cal.)


2 tablespoons olive oil

1 x 400g can black beans, rinsed

½ teaspoon cumin seeds

1 clove of garlic, finely chopped



4 cups baby spinach

1 tablespoon fresh lemon juice

8 large eggs

8 yellow corn tortillas

sour cream, for serving

crumbled feta, for serving

cilantro, for serving

  1. Heat 1 tablespoon oil in a large skillet on medium. Add beans, cumin, and garlic. Season with salt and pepper and cook until garlic begins to turn golden brown (about 2 min).
  2. Add spinach, remove skillet from heat, and toss until leaves just barely wilt. Stir in lemon juice.
  3. In a bowl, whisk together eggs, 1 tablespoon water, and salt and pepper to taste.
  4. Heat 1 tablespoon oil in a medium-sized nonstick skillet to a medium heat.
  5. Add eggs and cook, stirring with a rubber spatula every few seconds to your desired texture (2 to 3 minutes for medium-soft eggs).
  6. Lightly char tortillas under the oven’s grill or over a gas flame.
  7. Fill tortillas with beans, eggs, sour cream, feta, and cilantro if desired before serving, or serve fillings on the side so everyone is able to add their own filling.

Sources: &

Raak Ontlae Van Jou Boepie

Kry Die Mooi Maag E-Boek!!!

Hierdie program is vir jou as jy:

  • Droom om weer ‘n plat maag te kry
  • Vet om jou middellyf stoor
  • Gereeld opgeblase voel
  • Van jou Muffin-tops ontslae wil raak
  • Wil spog met ‘n sespak
  • Jou middellyf (core) wil versterk vir sport-doeleindes

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