Breakfasts

Mar 2, 2019 | 0 comments

Breakfasts

Breakfasts

	Cost per portion	Calories	Fat	Protein	Carbs	Vegetarian Vegan	Gluten Free
Cooked Muesli
Overnight Oats						veg/vegan with appropriate subs	use gf oats	squillions of variations
Plummy Oats						veg/vegan with appropriate subs	use gf flour	lots of different flavours
Bacon & Ketchup paste, cals per 10g	2p	35 cals	3g fat	2g protein	neg	no
Sausage Paste	4p per tblsp	31 cals	2g fat	2g protein	1g carbs
Fruit & Nut Case Paste	4p per tblsp	38 cals	2g fat	1g protein	5g carbs
Porridge	5p	436 cals	8g fat	11g protein	80g carbs	veg/vegan	use gf oats
Jammy Oat Bars	7p	289 cals	12g fat	3g protein	42g carbs	veg/vegan	use gf oats
Beef & Sun Dried Tomato sandwich paste,on 2 x toast	7p per tblsp, just the paste	43 cals	4g fat	2g protein	0g carbs	no	use gf bread
White Cabbage Pancakes & Sweet Chilli	8p	243 cals	7g fat	6g protein	38g carbs	veg/vegan	use gf flour, check the chilli sauce
Raisin Pancakes	8p	304 cals	1g fat	6g protein	71g carbs	veg/vegan	use gf flour
Granola	8p or 14p including milk	343 cals, excl milk	18g fat	4g protein	40g carbs	veg/vegan	use gf oats	makes 24 portions
Potted Cheese	8p per tblsp, just the paste	98 cals	9g fat	3g protein	0g carbs	veg/not vegan	use gf bread
Cinnamon Toast	8p, 2 slices	334 cals	20g fat	6g protein	33g carbs	veg/vegan	use gf bread
Home Made Muesli	9p incl milk	227 cals	5g fat	8g protein	36g carbs	veg/vegan
Sardine Sandwich Paste, on 2 x toast	10p a sandwich	229 cals	5g fat	8g protein	31g carbs	no	use gf bread
Bean & Spicy Katjan Sauce on 2 x toast	12p a sandwich	240 cals	4g fat	13g protein	32g carbs	veg/vegan	use gf bread
Chicken & Sun Dried Tomato Paste	12p per tblsp, just the paste	45 cals	4g fat	2g protein	0g cabs	no	use gf bread
1 x toast with egg, 1 x toast with marmalade	13p	219 cals	21g fat	16g protein	46g carbs	no	use gf bread
Peanut Butter & Coconut Pancakes with Sweet Chilli	15p	402 cals	22g fat	11g protein	42g carbs	veg/vegan	use gf flour
Herby Pancakes with Poached Egg	15p	346 cals	13g fat	12g protein	45g carbs	veg/not vegan	use gf flour
Maple Syrup & Toasted Almond Granola	18p per 50g portion + milk	222 cals	10g fat	4g protein	28g carbs	veg/vegan (sub butter)	use gf oats
4 Wheat Bisks & Milk	19p	337 cals	2g fat	14g protein	58g carbs	veg/vegan, use alt milk
Bran Flakes and milk	19p	323 cals	2g fat	14g protein	58g carbs	veg/vegan, use alt milk
Egg on Toast, Jam on Toast.	21p	388 cals	10g fat	16g protein	58g carbs	veg/not vegan	use gf bread
Ginger Toast with Banana	22p	372 cals	20g fat	7g protein	42g carbs	veg/vegan	use gf bread
Muesli & milk	22p	594 cals	21g fat	51g protein	91g carbs	veg/not vegan, milk powder in the muesli
Bircher Muesli	24p	282 cals	12g fat	8g protein	37g carbs	veg/not vegan
Rosti with Sweetcorn	24p	365 cals	15g fat	5g protein	56g carb	veg /vegan	use gf flour
Gorgeous Granola Breakfast Bars	24p	490 cals	20g fat	6g protein	44g carbs	veg/use vegan fat	use gf oats and flour	many variations
Bacon Sandwich	26p	584 cals	34g fat	30g protein	39g carbs	no	use gf bread
Broccoli Pesto on Toast	27p	227 cals	14g fat	6g protein	17g carbs	veg/vegan	use gf bread	lots of uses
Breakfast Bhaji's	31p	314 cals	14g fat	6g protein	39g carbs	veg/vegan	use gf flour	lots of variations
Savoury Yogurt	33p	164 cals	14g fat	5g protein	5g carbs	veg/not vegan	gf	many variations
Apple Pancakes - look at bottom of post	34p	456 cals	13g fat	8g protein	77g carbs	veg/vegan
Creamy Apples and Croutons	37p with bought apples, 17p with foraged ones	304 cals	11g fat	5g protein	43g carbs	veg/not vegan	use gf bread
Mushrooms on Toast	41p	220 cals	7g fat	13g protein	29g carbs	veg/not vegan	use gf bread
Smoked Mackerel & Creamy Soft Cheese on Granary Toast	63p	320 cals	18g fat	25g protein	11g carbs
Spring Green Breakfast Pancakes	made from odds and ends						use gf flour	lots of variations
Savoury baked oats	31p	330 cals	10g fat	17g protein	46g carbs	veg/not vegan		lots of variations
Carrot & Raisin Loaf	8p	280 cals	1g fat	8g protein	61g carbs	veg + vegan