P3 Recipes


P3 Flaxseed Muffins

Baking Powder 1/2 tsp
Salt 1/8 tsp
Sweetner 1 tsp
Water, tap, 1 fl oz 

Milled Flaxseed 7 tbsp
Egg 1 whole
Canola Oil1 fl oz

Mix all together and bake for 15mins at 180c. Makes 3 muffins.

P3 Muffins

1/2 cup Ground almonds
1/2 cup soya flour
1tsp baking powder
1/8tsp salt
1/4 cup oil
1/4 cup water
2 eggs

Bake at 180c for about 15minutes.
Makes 6 muffins, 

P3 - Halloumi Salad & Apple

Grilled Halloumi Salad

34g Light Halloumi
100g Lettuce
1oz Red Pepper
1oz Broccoli
1oz Cucumber
1 Large Cherry Tomato
Balsamic Vinegar
Hot Sauce
Cottage Cheese

In a bowl chopped up and throw in the lettuce, tomato and cucumber and spoon on the cottage cheese.
Slice the Halloumi and place on a hot fry pan, spray with oil, and add the red peppers and broc around it. Flipping every few minutes with grilled and then place over the salad ( i Break up the Halloumi into smaller pieces), add balasmic and hot sauce and yumm ready to eat. 

Add a bowl of chopped apples for a sweet after!

P3 D1 Breakfast - Mexican Cheese Ommlette & Fage Cherries

2 Egg Whites
1oz mushroom
1oz red peppers
1oz broccoli
Slice of Mexicana Cheddar Cheese Irchester
Saute veg, add egg whites cook for a few minutes. Place under the grill until almost cooked, then break up cheese sprinkle on top grill for a another minute or so and serve. Nommmm

Fage 0% 3oz and fresh 25g of cherries and a sprinkle of sweetener

P3 French Onion Soup

My dinner yesterday consisted of a starter of French onion soup - and it was Yummy!!!

4 Large onions sliced
1 Tsp oil
900 ml of vegetable Stock
Salt & Pepper to season

Slice the onions into half rings, then heat oil in a pan. Add onions and cook on medium heat until completed soft and Burgundy/brown about 30 mins. Then add stock and seasoning and let simmer for a further 30mins partially covered. Serve up in bowls.

Mug Bread:
1/4 Cup milled Flaxseed
1 Tsp baking powder
pinch of salt
1 Egg
1 Tsp melted butter/margarine

Mix all together with a fork and place in the microwave for approx 2-3 mins. Then let cool slightly ( 30 secs) and tip upside down. Cut into slices and add a few slices to the bowl of soup and sprinkle with cheese, place under the broiler/Grill for a few minutes until cheese golden brown. Butter remaining slices of bread and enjoy!

P3 Quorn Curry and Cauli Rice

Quorn Curry + Cauli Rice

5oz Quorn 
2 Table Spoon Tomato Puree
1 Teaspoon oil
pinch of cumin seeds
1 Teaspoon of cumin powder
1 Teaspoon of tumeric
1 Teaspoon of Chilli powder
1 Teaspoon of ground corriander
Small Onion
Pinch of salt
Pinch of stevia
1 Teaspoon lemon juice
Greek Yogurt
4oz Cauliflower ( cooked and riced)

Heat oil, once heated add cumin seeds once all sizzled, add chopped onions, chopped tomatos, tomato puree, salt, all spices and quorn. Add cup of water then let it cook and simmer for 10 mins.
Then add 1 table spoon of yogurt and stir, add lemon juice and serve over cooked riced ( grated) cauliflower. Add some more greek yogurt as required.

P3 Courgette Crust Pizza

 P3 Courgette Crust Pizza, 

This recipe very similar to the Cauliflower pizza crust, but made with Courgette (Zucchini)

1 Cup Courgette
1 Cup Mozzarella
1 Egg
Herbs ( I use oregano & Basil)

Mix the ingredients together, and spread into a oven proof tray ( I use stoneware by pampered chef) Bake in the oven at 200c for 20 mins or so until cooked. 

Tomato Sauce
4 tbsp Tomato Puree
2 tsp Mixed herbs
3 tbsp of water

Mix it together and spread over the courgette crust, then add the toppings of your choice.
I added Quorn pieces, spinach, tomatos, mushrooms, onions, bell pepper, olives and chedder and more mozzeralla.
Place back in the oven for another 15 mins at 180c or until cheese is melted & browned slightly.

P3 Halloumi Creamy vegetables


50g light Halloumi
50g extra light cream cheese
100g fresh spinach
100g fresh broccoli
40g red pepper
40g aubergine
1/2 tsp mixed herbs
1/2tsp paprika

In a grill pan, grill the halloumi until brown. Remove and place on the side.
Add vegetables and herbs & spices to the pan and sauté uncooked. Add the cream cheese mix until all mixed in.
Serve in a plate, then break up the halloumi pieces and place on the vegetables.



P3 Strawberry Desert

So part of my lunch today consisted on strawberry desert

50g Strawberries fresh Cut up
100g Fage 0% Greek yogurt
1tsp sweetener

Mix all together and enjoy


P3 Chocolate Muffins

1 cup ground almonds
2 eggs
1 tsp baking powder
...1/8 tsp salt
1/4 margerine
1/4 water
4 tsp unsweetened cocoa
10 tsp sweetener

Mixed and baked 180c for 15-20 mins- make 6 muffins


P3 Custard & Chocolate Muffins


100 ml Milk 
1 Egg york
3 tsp sweetner

Heat the milk, then in a seperate bowl mix york and sweetner, then slowly add to milk, reduce temperature and let it thicken slowly.

Serve over the P3 Chocolate muffins and enjoy! 


P3 Salad with Quorn & Cheese

P3 Salad with Cranberry Quorn Slices & Cheese

2 Slices Cranberry Quorn Turkey
1 Slice Half Fat Mature CHeese
60g Cottage Cheese
Fry Light Balsamic Dressing
Fry Light Ceaser Dressing
Splash of Hot Sauce

Toss together - yumm


P3 Quorn cheese Omelette

I made this P3 friend Omelette for dinner...very high in protein.

6 Egg whites
50ml Unsweetened Soya Light Milk
1 Egg Whole
150g Quorn Chicken Pieces
30g Half Fat Cheese ( Mature)
50g Mushrooms
50g Courgette
50g Broccoli
50g Bell Peppers
Mixed Herbs and spices to taste

Saute over medium heat the veg and quorn. Once cooked, remove from the pan, spy with oil. Beat together the egg, egg whites and milk add any spices or herbs ( i added mixed herbs, cayanne pepper and curry powder) and add egg mixture to the pan, add back in the veg and Quorn. 

Let it cook for a few minutes until the bottom looks cooked, then place under the grill to cook the top. Once cooked, add cheese and place back under the grill until cheese melted and browned. 

Splash of hot sauce and enjoy 


P3 Pancakes


2 Egg whites
1 Egg
15g Milled Flaxseed
15g Whey Protein
3oz unsweeten Light Soya Milk

Beat all the ingredients together, and make pancakes as usuall. I added a tbsp of peanut butter and strawberries to mine. 

Made 3 pancakes. 


P3 Chocolate Meringues

2 egg whites, at room temperature
1/4 teaspoon cream of tartar
1/2 cup sugar substitute
2 tablespoons unsweetened cocoa powder, lumps removed
1/2 teaspoon vanilla extract


Preheat oven to 250°F. Place egg whites and cream of tartar in a clean bowl or electric mixer fitted with whisk attachment. Whisk at highest speed until whites form soft peaks that hold their shape when you lift the whisk. Add the sugar substitute, 1 tablespoon at a time; whisk until whites turn glossy and form stiff peaks that hold their shape. Do not underbeat. Whisk in cocoa and vanilla until blended. 

Line a baking sheet with parchment paper. Fit a large star nozzle into a pastry bag. Fill pastry bag with meringue. Pipe 20 meringue kisses onto prepared sheet. Bake 30 mintues, until crisp and dry. Turn oven off, let cookies cool in oven for 30 minutes. Remove from baking sheet.


P3 spicy omelette


4 Egg whites
Pinch Cayanne Pepper
50g Mushrooms
50g Broccoli
50g Spinach
1 slice of Cheddar cheese broken into peices (25g)
5 Jalapeno rings

saute the veg, mix egg whites, jalapenos, and cayanne pepper ( plus any other herbs you want to add) pour over the veg, cook a few minutes then place under the grill for a minute until set. 
Add cheese and grill until melted - splash of hot sauce!


P3 Fage & Jelly

Easy quick desert 

150g Fage 0% Greek Yogurt
1/2 pint of Sugar free Jelly

And mix it together....

easy as pie!


P3 Quorn steak veg wraps

75g of lettuce in cups
100g Broccoli
100g spinach
100g courgette
100g aubergine
75g mushrooms
150g Quorn Steak strips
100g garlic and herb cream cheese
80ml unsweeten soya milk light

saute the steak strips for 3-4 mins, then add the veg. saute until soft and cooked, add milk and cream cheese and cook for another 5 mins. 

and serve!