These are the best pancakes I have ever eaten. Melt-in-your-mouth soft, so light, and seriously addictive while staying balanced. Pair with fresh fruits or my Chia Berry Compote. Top with a drizzle of syrup or honey. These can also be made in advance and heated up for ease – simply microwave or flash in a hot pan.

Serves 4 | Time: 25 minutes | Macros: Under 250kcal, 12g protein per serving

Ingredients:

• 250g ricotta cheese
• 125ml semi-skimmed milk
• 2 large free-range eggs, separated
• 100g plain flour
• 1 teaspoon baking powder
• Zest of 1 unwaxed lemon
• Pinch of salt
• Olive oil, for cooking

To serve

• 4 tablespoons Chia Berry Compote
• Drizzle of maple syrup or honey

Method:

1. Separate out 75g (1⁄3 cup) of ricotta and set to one side. In a large mixing bowl, beat the remaining ricotta, the milk and egg yolks to form a smooth batter. Gently mix in the dry ingredients (flour, baking powder, lemon zest and a pinch of salt).
2. In a separate, clean bowl, whisk the egg whites until soft, white and fluffy (around 2 minutes), then fold them into the batter. Using a teaspoon, dollop little blobs of the reserved ricotta into the bowl and fold through 5 or 6 times, trying not to break the ricotta up. We want little surprise pockets when eating the pancakes.
3. Place a non-stick frying pan over a medium heat and brush with a little olive oil. Dollop a large scoop of batter into the pan. Cook for around 2 minutes on each side until golden and risen. If your pan is big enough, you can cook multiple pancakes at once.
4. To serve, spoon over 1 tablespoon of chia berry compote and drizzle over some maple syrup or honey.

A tuna melt is undeniably comforting. One thing I love to do with these classic recipes is make a few swaps to transform something we all know and love into a meal with extra nutritional benefits. The bread is brushed with garlicky extra virgin olive oil for healthy fats, and the filling swaps mayo for a lighter, high-protein yoghurt mix.

Serves 1 | Time: 10 minutes | Macros: Under 535kcal, 36g protein

Ingredients:

• 60g drained canned tuna in brine, flaked
• 1 spring onion chopped
• 1 tablespoon capers, chopped
• 1 heaped tablespoon thick natural yogurt
• 1 teaspoon American mustard
• 1 teaspoon white vinegar
• 2 teaspoons extra virgin olive oil
• 1 garlic clove, finely chopped
• Small handful of parsley leaves, finely chopped
• 2 slices of bread of choice
• 40g (1.oz) mature Cheddar cheese, grated
• Salt and pepper

Method:

1. In a bowl, mix the tuna with the spring onion, capers, yoghurt, mustard and vinegar. Season with salt and pepper.
2. In another small bowl, mix the olive oil with the garlic and parsley, and season with salt and pepper.
3. Brush the garlic olive oil over both slices of bread on one side only. Flip the slices over and spoon the tuna mixture onto the un-oiled sides.
4. Sprinkle the grated cheese over the tuna mix and press the sandwich together.
5. Cook either in an air fryer at 200°C (400°F) for 3 minutes, flipping it over and cooking for a final 2 minutes until golden brown, or in a dry frying pan over low-medium heat for a total of 5 minutes, flipping it so that both sides turn golden and the cheese melts.

These are so delicious and so quick too. I honestly could eat them for breakfast every day. The corn tortilla really makes these so I highly recommend you seek them out, but otherwise mini wheat tortillas will work fine. So simple, these will leave you feeling full, satisfied and balanced, plus they’re great served with a dash of hot chilli sauce too.

Serves 1 | Time: 15 minutes | Macros: Under 350kcal, 16g protein

Ingredients:

• 1/4 ripe avocado
• 1 spring onion finely diced
• Handful of cherry tomatoes, diced
• Squeeze of lemon juice
• Pinch of dried chilli flakes, plus extra to finish
• 5 basil leaves, chopped
• 2 medium free-range eggs
• 2 corn tortillas
• 10g feta cheese
• Salt and pepper

For the optional toppings

• 1 tablespoon whole basil leaves
• 1/2 spring onion finely diced
• 1 lemon, cut into wedges

Method:

1. Begin by mashing the avocado in a bowl and then mix with the spring onion, tomatoes, lemon juice, chilli flakes and basil. Season with salt and pepper to taste.
2. In a separate bowl, whisk the eggs, adding a pinch of salt and pepper. Over a low heat, gently scramble the eggs in a nonstick pan.
3. Toast your tortillas until lightly browned and crisp.
4. Generously spread the avocado mixture over each, followed by a layer of scrambled egg. Finish by crumbling the feta over the top and adding an extra pinch of chilli flakes.

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Breakfast ideas to try in the AM…