MUSCLE MORPH NUTRITION

Delicious Breakfast &
Snack Recipes
Fast, healthy meals &
snacks in minutes!
-By Mark Woodgate
Holistic Health Coach &
Body Transformation Specialist
Body Blueprint Personal Training
www.bodyblueprint.co.nz
Mark Woodgate – Holistic Health Coach & Body Transformation Specialist
Mark Woodgate is the fitness director of Body Blueprint, a leading personal training
company which he founded in 1995.
With a background in natural therapies, Mark takes a holistic approach to health and
fitness to help you achieve the best possible results.
Originally based out of Les Mills World of Fitness in Hamilton, Mark was the first personal
trainer in New Zealand to create a specialised personal training package for the Body for
Life Challenge. He quickly became known as a top body transformation specialist and in
2001 he created his own body transformation programme, the Body Blueprint 12 Week
Challenge.
Since 1999 Mark has transformed more than 10,000 people thanks to his revolutionary
quality versus quantity training principles. 5 of his clients have placed in the top 2000 in
the world for their remarkable body transformations. (International Body for Life
Challenge)
Mark provides a range of services including one on one personal training, boxing,
kettlebell training and specialised strength and cardio programmes. He trains a variety of
clients - from those wanting to transform their bodies to elite swimmers and strongmen.
Mark is the creator of the Biggest Loser 12 Week Challenge, the 5 Week LEAN
Programme, the Muscle Morph System, 30 Minute Express Workouts and 3 Day Holiday
Detox, all available as downloadable programmes from his website.
Visit Mark’s website at: www.bodyblueprint.co.nz
Join Mark on Facebook at: https://www.facebook.com/transformyourself
Receive my FREE Motivational Fit Tips!
Plus when you sign up you’ll also receive my FREE report,
“Body Transformation Secrets Revealed!”
Visit: http://www.bodyblueprint.co.nz/free-help/
CONTENTS
Page
Contents
Breakfast & Snack Recipes
6
Cranberry & Bircher Muesli
7
Pineapple & Banana Pancakes
8
Apple Oatmeal Pancakes
9
Protein Pancakes
10
Omelette
11
Berry Dessert Crepes
12
Strawberry & Banana Oatmeal
13
Hot Banana Breakfast Quinoa
14
Buckwheat & Amaranth Cereal
15
Pineapple Orange Honey Smoothie
16
Mango Smoothie
17
Berry Smoothie
18
Watermelon Strawberry Smoothie
19
Banana Protein Muffins
20
Carrot Muffins
21
Gluten free Superfood Muffins
22
Coconut Rice Pudding
22
Litebread with Banana, Honey and a Sprinkle of Nuts
23
Ryvita Crackers with Cottage Cheese & Salmon
23
Strawberry Fruit Dip
24
Ryvita Crackers with Tuna, Tomato & Avocado
24
Apple with Almonds
25
Carrot Sticks with Hummus
26
Chocolate Bliss Balls
27
Raw Cacao Protein Bars
28
Chocolate Quinoa Protein Bars
29-30
Sample 7 Day Menu
Dear friend,
It’s easy to underestimate the role that good nutrition plays when it comes to achieving our fitness
goals and improving our health and wellbeing.
How well we perform mentally and physically to how well our immune system reacts to foreign
invaders, are all governed by what we ingest on a day to day basis. So, how is your nutrition?
Here are some questions to ask yourself…
1) Do you drink at least 1.5 litres of pure water every day to keep your body hydrated,
mentally and physically alert?
2) Do you keep sugar intake, alcohol consumption and processed foods to a minimum?
3) Do you eat small and often throughout the day to maintain consistent energy levels,
avoid cravings and overindulgence?
4) Do you take the time to prepare healthy meals and snacks in advance?
5) Is your diet high in fresh fruit and vegetables?
6) Do you limit convenience foods or takeaways to once or twice per week?
If you answered ‘no’ to any or all of the above, it’s not too late to take control of your health and
start reaping the benefits of good nutrition. Time starts NOW!
There’s a common misconception that healthy eating equals bland and boring. Nothing could be
further from the truth. In fact, I know you’ll be pleasantly surprised because not only are these
recipes healthy and nutritious, they’re incredibly DELICIOUS as well.
The meals and snacks contained in this e-book provide a balance of protein, carbohydrates, fibre,
healthy fats and youth promoting antioxidants. Each recipe requires minimal preparation time. In
other words that means more time to enjoy.
Therefore it is with great pleasure that I bring you some of my favourite breakfast and snack
recipes. These are the same recipes I’ve shared with my clients and whose goals have included
improving their health, increasing their energy levels, losing weight and transforming their bodies.
Bon appétit!
-Mark Woodgate
Holistic Health Coach & Body Transformation Specialist
Ps: For additional recipes, see my accompanying ebooks, ‘Delicious Lunch & Dinners’ and
‘Delicious Smoothies.’
Cranberry & Bircher Muesli
Ingredients
2 tbsp chopped almonds
2 tbsp plain yoghurt
¼ cup dried cranberries & ¼ cup raisins
1 cup low fat milk or rice or almond milk
30 grams plain or vanilla whey protein powder
¾ cup rolled oats
Directions
In a bowl, combine the rolled oats, low fat milk, dried cranberries & raisins. Cover and
chill overnight.
Before serving, divide the muesli between two serving bowls and top with or stir in the
yoghurt, almonds, whey protein powder and extra low fat milk if desired.
(Makes 2 servings)
Pineapple & Banana Pancakes
Ingredients
2 cups wholegrain rolled oats (preferably soaked overnight)
1 cup crushed pineapple in juice
1 mashed banana
2 whole eggs
½ cup low fat milk, almond or rice milk
40 grams whey protein powder
2 tbsp melted honey
Directions
Mix all ingredients together and cook in a non stick fry pan.
(Can use a small amount of rice bran oil for cooking)
Serve with sliced banana and / or berries & sprinkle with
cinnamon or nutmeg.
(Makes 4 servings)
7
Apple Oatmeal Pancakes
Ingredients
3 eggs
½ cup wholegrain oats (preferably soaked overnight)
1 tbsp unsweetened apple sauce
Pinch of cinnamon
2 tbsp honey or a pinch of stevia
1 apple- finely diced
¼ tsp baking soda
1 tbsp virgin coconut oil
Directions
1: Heat a frying pan until hot and then reduce to medium temperature. Mix all the
ingredients in a blender except the diced apple. Add coconut oil and drop by spoonful into
pan.
2: When bubbles start to form, place diced apple evenly on pancake.
3: Let them set in before flipping the pancake.
Makes about 4-6 pancakes depending on size. (Makes 2-3 servings)
8
Protein Pancakes
Ingredients
½ cup wholegrain oats (preferably soaked overnight)
½ cup cottage cheese
3 eggs
A dash of nutmeg
A tsp of vanilla
Directions
Combine all ingredients, blend for 20 seconds and it's ready to cook!
Serve with ½ sliced banana or ½ cup strawberries & sprinkle nutmeg on top
(Makes 3-4 average sized pancakes)
9
Omelette
Ingredients
2-3 whole eggs
¼ cup low fat milk (or non dairy such as oat, rice or almond milk)
Sprinkle of Himalayan salt & cracked pepper
Optional extras:
Ham, sundried tomatoes, chopped capsicum, broccoli, courgette, grated carrot, feta cheese.
Directions
Whisk ingredients together with a fork until well blended.
Mix in optional extras. Poor into a heated non stick fry pan with a small amount of butter or
add cooking spray.
Using a spatula continuously pull in edges so they don’t set.
Once the middle starts to set, add lid on top for approx 1 min.
Once it starts to puff, turn over until brown.
(Makes 1 serving)
10
Berry Dessert Crepes
Ingredients
1 whole egg
¼ cup low fat milk
1/3rd cup whole wheat flour
2 tbsp melted honey
3 tbsp plain or vanilla whey protein
½ cup low fat vanilla yoghurt
½ cup berries of your choice
Directions
In a medium mixing bowl combine the egg, milk, flour and honey until well blended.
Lightly coat a non stick frying pan with butter and place over a medium heat.
Pour half of the crepe batter into the heated frying pan then quickly tilt the pan to spread
the batter. Return to heat. When the edges of the crepe are dry, carefully flip it over and
cook for about 2 minutes or until lightly browned.
Place crepe on a small plate and repeat with remaining batter.
In a mixing bowl combine yoghurt and protein powder and mix well
Divide filling into 2 portions & spoon into crepes with berries.
Fold the crepe over the filling, serve and enjoy.
(Makes 2 servings)
11
Strawberry & Banana Oatmeal
Ingredients
½ cup rolled oats (preferably soaked overnight)
¼ cup oat bran
½ cup frozen or fresh strawberries
½ banana – sliced
2 tbsp strawberry or vanilla whey protein powder
Water – as directed
A large dash of cinnamon
Directions
Bring the oats, bran and water to a simmer and add the banana, cinnamon, and oat bran.
(add water as required)
Keep stirring and simmer until you have the desired consistency.
(10 mins or so)
Remove from heat and stir in the strawberries and protein powder.
(Makes 2 servings)
12
Hot Banana Breakfast Quinoa
Ingredients
1 banana - mashed
1/3 cup quinoa
2 eggs
¼ tsp Himalayan salt
¼ tsp cinnamon
Chopped walnuts or LSA (linseed, sunflower, almond mix)
Directions
In a saucepan or rice cooker combine 1/3rd cup quinoa with 2/3rd cup of water. Cook for 1520 mins until quinoa is swollen.
Combine the mashed banana, cooked quinoa, eggs, salt, and cinnamon together in a small
bowl and mix thoroughly.
Transfer the batter to an oven proof bowl, leaving a little room at the top to prevent
overflow.
Bake for 12 -15 minutes at 180 degrees until the centre is cooked through and set.
Serve with low fat milk & add a sprinkle of walnuts or LSA on top.
(Makes 2 servings)
13
Buckwheat & Amaranth Cereal
(Dairy & gluten free)
Ingredients
½ cup buckwheat groats
¼ cup amaranth (nb: can also substitute with quinoa)
1 tbsp chia seeds
2 cups water
¼ cup rice or oat milk
¼ tsp Himalayan salt
15-20g dried fruit
(eg: mix of apricots, plums, apples, pears etc)
Directions
Bring water to the boil. Add salt, buckwheat groats, amaranth and chia seeds.
Cover, reduce heat and simmer for 15-20 minutes, stirring occasionally, until mixture is
creamy and all the water is absorbed.
Turn off the heat. Stir in milk, cover and let stand for 5 minutes.
Add dried fruit.
Stir to combine and transfer to serving bowls.
Add cold milk if desired.
(Serves 1-2)
14
Pineapple Orange Honey Smoothie
Ingredients
1 cup almond milk, rice milk or water
¼ cup diced pineapple
3 tbsp plain yoghurt
20-30 grams whey protein powder
1 tbsp flax or virgin olive oil
1 tbsp melted honey
2 tbsp orange juice
1 tsp orange zest
2 ice cubes - optional
Directions
In a blender, combine all ingredients except ice cubes and blend until smooth.
If desired, add ice cubes, one at a time, and blend until smooth.
(Makes 1 serving)
15
Mango Smoothie
Ingredients
½ ripe mango
1 cup of rice milk or water
2 tbsp low fat vanilla yogurt
2 tbsp low fat mango yogurt
20-30 grams whey protein powder
1 tbsp virgin coconut or virgin olive oil
2 ice cubes – optional
Directions
Pit the mango and remove peel.
Place fruit in blender then add rice milk (or water), vanilla & mango yogurt.
Blend for 20 seconds.
(Makes 1 serving)
16
Berry Smoothie
Ingredients
½ cup fresh or mixed frozen berries
1 cup of rice milk or water
1 tbsp LSA (linseed, sunflower and almond mix)
1 tbsp virgin olive oil or coconut oil
20-30 grams whey protein powder
Directions
Place berries in blender then add rice milk (or water).
Blend for 20 seconds.
(Makes 1 serving)
17
Watermelon Strawberry Smoothie
Ingredients
2 tbsp non fat lemon yogurt
1 cup cubed, seeded watermelon
½ cup fresh strawberries - cleaned and hulled
20-30 grams whey protein powder
1 tbsp flax or virgin olive oil
½ tsp nutmeg or cinnamon
Directions
In blender or food processor, process yogurt, watermelon, strawberries & whey protein
powder until smooth and frothy. Add water if desired.
Sprinkle with nutmeg or cinnamon
Serve immediately.
(Makes 1 serving)
18
Banana Protein Muffins
Ingredients
½ cup low fat milk
2 whole eggs
2 tbsp butter
1 tsp cinnamon or mixed spice
4 tbsp whey protein powder
2 tsp baking powder
2 tbsp melted raw honey
2 cups wholemeal or gluten free flour
1 mashed banana
Directions
Lightly oil muffin tin and preheat oven to 190C. Put the first five ingredients into a bowl and
mix well. Then add the remaining ingredients and blend until just mixed.
Two thirds fill the muffin tins and bake for 15 minutes
This recipe makes 12 muffins (12 servings)
19
Carrot Muffins
Ingredients
1 cup low fat milk
1 egg
3 tbsp butter
1 cup carrot - grated
½ cup raisins (optional)
1 tsp cinnamon
1 tsp nutmeg
4 tbsp whey protein powder
2 tsp baking powder
2 tbsp melted honey
1 ½ cup wholemeal flour
Directions
Lightly oil muffin tin and preheat oven to 190C.
Put the first seven ingredients into a bowl and mix well.
Then add the remaining ingredients and blend until just mixed.
Two thirds fill the muffin tins and bake for 15 minutes.
This recipe makes 12 muffins (12 servings)
20
Gluten free Superfood Muffins
Ingredients
1 cup of coconut flour
½ tsp of baking soda
½ tsp of baking powder
¼ tsp of Himalayan salt
5 eggs
½ cup coconut butter (or virgin olive oil)
1 cup coconut sugar
1 tsp vanilla
¼ cup chia seeds
1 cup almond milk
1 cup blueberries (fresh or frozen)
Directions
1. Mix 1/2 cup of almond milk with chia seeds and set aside for 30 mins.
2. Combine flour, baking soda, baking powder, salt, vanilla, coconut sugar - mix well.
3. Add eggs, coconut butter, chia seeds (the texture should be thick) and the rest of the
almond milk.
4. Blend in the frozen blueberries by hand, being careful not to crush the blueberries.
5. Pour this batter into paper muffin liners that you've placed in a muffin baking pan. Two
thirds fill the muffin tins.
6. Bake the muffins at 180C for 35 to 40 minutes, or until they’re golden brown on the
outside and completely cooked on the inside.
Makes approx 12 muffins (12 servings)
21
Coconut Rice Pudding
1/3rd cup basmati or jasmine rice (makes approx ¾ cup)
Add ¼ cup shredded coconut
Mix in 2 tbsp chocolate or vanilla whey protein powder
Add ½ cup low fat milk
1-2 drops coconut essence
Sprinkle with slivered almonds
(Makes 1 serving)
Litebread with Banana, Honey and a Sprinkle of Nuts
Ingredients
2 litebread
4 slices of banana
1 tsp honey
1 tbsp mixed, chopped nuts
Directions
Top litebread with 4 chunky slices of banana
Drizzle honey over the top. Sprinkle with chopped nuts. (makes 1 serving)
22
Ryvita Crackers with Cottage Cheese & Salmon
Ingredients
2 Ryvita crackers
2 tbsp cottage cheese
4 slices of salmon
Directions
Top ryvita crackers with cottage cheese and salmon on top
Strawberry Fruit Dip
Ingredients
½ cup low fat cottage cheese
½ cup strawberry yoghurt
3 strawberries & 1/3rd cup blueberries
Directions
Combine cottage cheese & yoghurt in a blender for 20 seconds.
Spoon into a small bowl and add strawberries & blueberries.
23
Ryvita Crackers with Tuna, Tomato & Avocado
Ingredients
2 ryvita crackers
80 grams of tuna in spring water
2 slices tomato
1/8th avocado
Directions
Top ryvita crackers with tuna, tomato & avocado.
(1 serving)
Apple with Almonds
1 medium sized apple with 10 almonds
24
Carrot Sticks with Hummus
Hummus Recipe
Ingredients
400 gram tin of chickpeas
¼ cup liquid from tin of chickpeas
3-5 tablespoons lemon juice (depending on taste)
2 tbsp tahini
1 tsp turmeric
2 tsp cumin
2 cloves crushed garlic or 2 tsp minced garlic
½ teaspoon Himalayan salt
2 tbsp virgin olive oil
Directions
Drain chickpeas and set aside liquid from can.
Combine remaining ingredients in blender or food processor.
Add ¼ cup of liquid from chickpeas.
Blend for 3-5 minutes on low or until thoroughly mixed and smooth.
Serve with carrot sticks (1 medium carrot) & 1 serving of hummus.
Will keep for 3 days in a refrigerator or 1 month in a freezer.
(Makes approx 10 servings)
25
Chocolate Bliss Balls
(A guilt free chocolate indulgence!)
Ingredients
1 cup of raw nuts eg: cashews, almonds, walnuts etc - blended until smooth
2 tablespoons of raw honey
1 tsp vanilla essence
10 dates - pitted and soaked for at least 4 hours
2 tablespoons raw cacao powder
1 cup of desiccated coconut for coating
Directions
Place all the ingredients except for the coconut in a food processor and blend until smooth.
Roll the mixture into small balls.
Pour the desiccated coconut onto a chopping board and roll the balls in it to top.
Place the balls on a plate and refrigerate until hard.
(Makes 10 to 12 bliss balls)
26
Raw Cacao Protein Bars
Ingredients
1 cup melted virgin coconut oil
3 tablespoons melted manuka honey
4 tablespoons raw cacao powder
½ teaspoon vanilla essence
½ tsp Himalayan salt
½ cup chia seeds
½ cup plain whey protein powder
1 cup coconut flour
Directions
Put all the ingredients in a mixing bowl and stir until well combined.
Spread in an 8 x 8 inch glass baking dish and press down firmly.
Put in the freezer for approx 15-20 mins or until hardened.
Move to the refrigerator until ready to eat.
(Makes 8 medium sized protein bars)
27
Chocolate Quinoa Protein Bars
Ingredients
1/3rd cup quinoa, rinsed
2/3 cup water
16 whole dates, pitted
½ cup raw almonds
½ cup natural crunchy almond butter
½ cup chocolate whey protein powder
1 tbsp honey (optional)
Directions
In a covered pot over medium heat, bring quinoa and water to a boil. Reduce to a
simmer, and leave covered for 15 minutes. Cool the quinoa, and then refrigerate
for a couple hours or overnight.
Make a date paste by pulsing them alone in a food processor or blender. Set
aside.
In the food processor, grind almonds until they are broken in small pieces but not
ground to flour.
Add the dates back in, along with peanut butter, quinoa, and protein powder. If
desired, add honey. Mix until all ingredients are well integrated.
Divide mixture into 8 parts, and form each one into a bar. Refrigerate for an hour
or two, and store in an airtight container.
28
Sample 7 Day Menu
Breakfast
Mid morning
Lunch
Mid afternoon
Dinner
(optional)
Mon
Cranberry & bircher
muesli
Apple & almonds
Chicken tortilla wrap
Carrots & hummus
Lamb curry
Tue
Carrot muffin
Berry Smoothie
Lamb curry (left overs)
Ryvita, salmon &
cottage cheese
Prawn, mango,
Watermelon
smoothie
Balsamic glazed salmon
salad
Wed
Oatmeal & apple pancakes
Apple & almonds
Meatloaf
avocado salad
Thu
Cottage cheese,
Mango smoothie
yoghurt & berries
Meatloaf (left overs)
Carrots & hummus
Turkey plum stirfry
29
Fri
Strawberry & banana
oatmeal
Apple & almonds
Turkey plum stirfry
(left overs)
Ryvita, banana,
nuts & honey
Steak with mushroom
sauce
Sat
Omelette
Carrots & hummus
Chicken tortilla wrap
Apple & almonds
Healthy hawaiaan pizza
Sun
Ham & Cheese Frittata
Pineapple &
Coconut rice pudding
Pineapple. Orange
Honey Smoothie
Chicken & cashew
nut stirfry
banana pancakes
Body Blueprint Personal Training
www.bodyblueprint.co.nz
30