Breakfast, Snacks &

Desserts
Michelle’s Favourite
Member Recipes
12wbt.com

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 WELCOME
Reading through the forums, it is obviously that members want really quick breakfast and snack options
for during the week, but then more relaxed options for the weekend. I also know that every now and
then a small dessert or special treat can be just what the Doctor ordered!

During Week 8, I challenged you all to come up with your own recipes that are 12WBT appropriate i.e. a
meal with ~300 cals or a snack/ dessert with ~150 cals, less than 10 ingredients, time & budget friendly
and most importantly- tasty! It was a very hard decision, but I have put together just a few of my most
favourite breakfast, snack and dessert options for you to try at home.

Enjoy!

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Breakfast, Snacks & Desserts
BREAKFAST

Beccc Be clean, Eat green,

Get Lean - Spinach and
Berry Pancakes.
“I got a little creative this morning with leftovers I had in
the kitchen, so yummy & very filling. My boyfriend was
doubtful at first when I told him to wake up as I had made
spinach pancakes, but he did finish his plate pretty quick
and with a smile!!” ”Fresh and light pancakes are the best
way to start the day. Happy cooking “

Serves: 2
Makes 8 Pancakes.
Calories per serve: 275

Ingredients
• Extra Light Olive oil spray
• 30g washed Baby Spinach
• 50g Low Fat Cottage cheese
• 3 Egg whites
• 30 g Protein powder
• 1/2 Cup of Rolled Oats
• 1/2 cup skim milk
• 1/2 tsp ground cinnamon
• 180g Frozen Mixed berries

Method
1. Mix the spinach, cottage cheese, protein powder, oats, milk and
cinnamon in a food processor until nice and smooth.
2. Whisk the egg whites until soft peaks form.
3. Gently fold the egg whites into the mixture.
4. Heat up a non stick pancake pan, and lightly spray with oil.
5. Pour about 1/3 a cup of mixture onto the middle of the pan, flip
pancake when bubbles have formed on the top, or when you think
its ready. Be careful as they are easy to burn.
6. Continue to flip and create pancakes until batter runs out, meanwhile
place the frozen berries in a microwave safe dish, on medium for 1-2
1/2 mins, until a juice has formed and they are nice and hot.
7. Stack pancakes into a pile and elegantly place berries on top of
pancakes.
8. Share and enjoy with your loved one.

Tips : The protein powder that I use is quite sweet so I don’t feel the
need to add sugar, but you might like to add a sachet or 2 of a no cal
sweetener like Stevia. You could serve with a small amount of maple
syrup or greek yogurt if you liked, however you must add those the extra
calories on. It’s also very important to wash your spinach first, especially
if it isn’t from your own garden.

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Breakfast, Snacks & Desserts
BREAKFAST

Beccc’s Quinoa and Sweet

Potato Muffins
“A simple and tasty treats, they seem naughty but they are
far from it. These gluten free, low GI muffins are one of
my favourite dishes to serve to family and friends and a
personal favourite mid morning snack. They fill you up so
fast and deliever day long energy. Just what every 12wbt
member needs.”

Makes: 15 Muffins
Cals per serve: 55

Ingredients
• 200g uncooked white Quinoa
• 3 Eggs
• 200g Sweet Potato peeled and grated
• 1 Cup of extra light tasty cheese grated
• 2 Spring onions
• 1/2 tsp Paprika
• 1 tsp Basil
• Sprinkle of Pepper
• 5g Sunflower seeds
• Extra light olive oil

Method
1. Preheat oven to 250C, and spray a muffin tin with olive oil.
2. Add quinoa and 3 cups of water (1 part quinoa, to 3 parts water) to a
saucepan on the stove, bring to boil and turn down heat to simmer
until all water has been absorbed, approximately 15min.
3. Mean while place the eggs into a large bowl and whisk.
4. Add Sweet potato, Cheese, Spring onions, Paprika, basil, and pepper
to the bowl mix well.
5. When quinoa is cooked add to the bowl and mix well, spoon a
heaped tablespoon into each oiled muffin tray. Sprinkle sunflower
seeds on top of each muffin, or place them delicately for nice
presentation.
6. Cook in oven for 15-25min until lightly browned.
7. Remove from tray and be careful as it is hot.

Tips: Watch the quinoa doesn’t boil over, and reduce heat to a simmer
before it does. To avoid the muffins sticking spray muffin pan well.

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Breakfast, Snacks & Desserts
BREAKFAST

Kenno Breakfast Wrap Sabs Youghurt berry

“You don’t have to go without on the weekends, this wrap French toast
is a great alternative to traditional bacon and eggs.”
Serves: 1
Serves: 2 Cals per serve: 293
Cals per serve: 280
Ingredients
Ingredients • 2 slices raisin toast
• 2 Mountain bread wrap • 100g natural low fat yoghurt
• 2 slices low fat tasty cheese • ½ tsp vanilla essence
• 2 medium eggs • ½ cup frozen berries
• 100g Honey Roasted ham light • 1 large egg white
• 1 cup baby spinach leaves
• 1 teaspoon vinegar Method
• Pepper to serve 1. Mix egg white, vanilla extract and yoghurt in a bowl.
2. Cut off the crust of the bread
Method 3. Dip the bread into the mixture on each side
1. Bring a medium saucepan of water to the boil. Reduce the heat to 4. Heat a non stick saucepan on medium to low heat
about medium. Add the vinegar to the pan and use a spoon to stir 5. Cook French toast on each side for approx 2min or until golden
the water around like a whirlpool. Crack one egg onto a saucer and
6. Arranged on plate, cut the bread in triangles and serve with the
then pour into the centre of the water and poach for 3-4 minutes.
mixed berries on top
2. Remove egg and set aside, then cook second egg with the same
method.
3. Place wrap on plate and arrange with spinach leave, cheese and ham.
4. Add egg on top and wrap, sprinkle with pepper and WRAP.

Tips: Sometimes I microwave the ham and cheese on a saucer for 20

seconds so that its warm and melted, alternatively you could toast the
wrap once assembled.

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Breakfast, Snacks & Desserts
BREAKFAST

Ute’ Creamy Berry Porridge

Serves: 1
Cals per serve: 258

Ingredients
• 1/2 Punnet of fresh strawberries
• 1/2 Small Banana
• 100g of Frozen Berries
• 1 Medium sized raw egg
• 1/4 cup of Rolled Oats
• 1/2 cup water

Method
1. Thinly slice banana. Slice strawberries in half and remove stems, set
aside.
2. Place Rolled Oats and water in saucepan on low heat.
3. As the mixture thickens crack egg into the saucepan.
4. Stir continuously until thick and creamy. Add frozen berries. Remove
from heat and continue to stir.
5. Pour Berry porridge in bowl and decorate with banana and
strawberries.

For Calories Boost add 1 tablespoon of LSA (grounded Linseed,

Sunflower and Almonds) on top of fruit

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legislation which applies in your location, and except where expressly stated, you may not in any form or by any means: adapt, modify, download, reproduce, distribute, publicly display, perform,
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Breakfast, Snacks & Desserts
DESSERT/ SNACKS

Strongyon’s Choc Walnut

Brownie Rice Puff Bars
“A perfect Choc Nutty Treat packed with Protein and
some essential Healthy fats. High protein, low sugar -
perfect!”

Serves: 8
Cals per serve:104

Ingredients
• 20 g Wholegrain puffed rice
• 50 g Rolled Oats
• 3 Tbs Unsweetened Cocoa Powder
• 1/2 Tsp Bicarbonate of Soda
• 1/2 Tsp Salt
• 9 g Natvia or Stevia (natural sweetener available in supermarkets) - this
is optional depending on desired sweetness
• 30 g Chocolate Whey Protein powder
• 4 Egg whites
• 30g Crumbed walnuts
• 240g Pureed apple or apple varieties (tubs available in tinned fruit
aisle)

Method
1. Preheat oven to 175 degrees.
2. Put all dry ingredients including crumbed walnuts in a mixing bowl
and stir until combined.
3. Stir in egg whites, apple puree and add half a cup of water to the
mix.
4. Pour into a small 20cm x 20cm cake tin or similar, lined with baking
paper.
5. Tap the tin gently on the bench to remove any air bubbles and to
flatten the mixture.
6. Bake at 175 degrees for 30-35 mins.
7. Slice into 8 pieces and enjoy.

Options - Add a Tbs of Thick Greek Yoghurt and a Sliced strawberry to

each serve for a luscious looking desert!

Extra calories for this option; 15 cals

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Breakfast, Snacks & Desserts
DESSERT/ SNACKS

Mihi Snow White Milk Jelly Beccc Delicious Banana-

“Introduction: Agar is a dried type of seaweed, rich in Berry Popsicles.
fibers and calcium with no calories, it can be your best
friend on meal plan! Not like gelatine, it is suitable for “I first made these delicious popsicles for my boyfriend
vegetarians, too!” from some left over protein shake. The best snack for
after dinner or on a warm afternoon.”
Serves: 6
Cals per serve: 97 Serves: 6
Cals per serve: 77
Ingredients
• 2 cups skim milk
Ingredients
• 250ml Skim Milk
• 2 cup water
• 150g Natural Yogurt
• 6g agar powder
• 125g Mixed Berries
• 6 tbsp raw sugar
• 1 Medium Banana
• 12 Strawberries (Optional)
• 30g Vanilla Flavoured Protein powder

Method
1. Stir water and agar powder in a saucepan over medium heat, turn
Method
down the heat when it starts boiling. Let the water boil gently for 1. Mix all the ingredients together in a blender or with a whizz stick.
about 2 minutes so the powder completely melts. Pour into the popsicle moulds, (I only have 4 so i put the remaining 2
servings into small containers).
2. Add milk and sugar and keep stirring until just before boiling again.
2. Place into freezer for 6 hours.
3. Pour into 6 dessert bowl evenly or one 1L capacity dish to share at
serving (I use Pyrex). 3. To remove from the moulds, run them under some cool water and
pull out. Enjoy!
4. Chill in the fridge. Add fruit just before eating!

Tips: If you don’t have protein powder you can leave it out, and the
Tips: Almost any fruit go with it as long as you watch the calories. You
popsicles will only be 55 cal per serve. Go crazy and get creative.
could also add one drop of almond essence to make it taste like almond
Experiment with different flavors of protein (chocolate mmmm), and
jelly found in Chinese restaurants. You can get agar powder in most
with different fruit. You could add peanut butter (add the calories
Asian grocery shop.
however), or a sachet of stevia to replace for the sweetness the protein
adds. Or you could leave some slices of banana out of the blender and
You can adjust the amount of agar powder for the soft to hard results. I
pop into the popsicles for a textured frozen pop.
love this a little soft so there is some juice at the bottom.

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Breakfast, Snacks & Desserts
DESSERT/ SNACKS

Charly76’s Terrific
Tiramisu Shots
“I first made these delicious popsicles for my boyfriend
from some left over protein shake. The best snack for
after dinner or on a warm afternoon.”

Serves: 12
Cals per serve: 74

Ingredients
• 30g dark or bittersweet chocolate, chopped
• 350g firm silken tofu, drained
• 1/4 cup brewed espresso, cooled
• 1/4 cup sugar
• 1 teaspoon lemon juice
• 1/8 teaspoon salt
• 24 x 3cm pieces sponge cake
• 2 tablespoons brewed espresso, cooled, or coffee- flavoured liqueur
• Unsweetened cocoa powder
• 12 chocolate-covered espresso beans

Method
1. Place chocolate in a food processor. Cover and process until finely
chopped. Add tofu, espresso, sugar, lemon juice, and salt. Cover and
process until nearly smooth.
2. Place a cake piece in the bottom of each of 12 shot glasses or
demitasse cups, pressing lightly. Drizzle each with about 1/2
teaspoon espresso or liqueur. Spoon about 1 tablespoon of the tofu
mixture over each cake piece in the glasses. Top each with remaining
cake pieces. Spoon remaining tofu mixture over each.
3. Place glasses on a tray. Cover with plastic wrap. Chill for 30 minutes
or up to 24 hours.
4. To serve, lightly sift cocoa powder over mixture in glasses and top
each with an espresso bean.

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Breakfast, Snacks & Desserts
DESSERT/ SNACKS

Beccc’s Apple and

Pistachio Crumble
“Apple Crumble is my all-time favourite quick dessert that
mum and dad would whip up after dinner when I would
beg for sweets as a kid. This is my “12wbt / Masterchef “
version of this simple and tasty dessert. Enjoy and keep
up the good work“

Serves: 4
Cals per serve: 130

Ingredients
• 30g Raw Pistachios
• 15g Rolled Oats, plus a sprinkle for at the end
• 10g Unsalted cooking butter
• 2 medium Pink lady apples, peeled and cored, cut into thin wedges
• 1 Tbs white sugar
• 1 Tsp Cinnamon ground

Method
1. Place shelled pistachios, rolled oats, butter in a food processor and
blend until forms a crumb.
2. Place chopped apples in a saucepan, cover with water and add the
sugar and cinnamon, bring to a boil and simmer for 10-15min until
apples are soft but not mushy.
3. Drain excess water from the soft apples, and place in layers in a small
baking dish.
4. Cover the apples evenly with the pistachio crumb and sprinkle with
remaining oats.
5. Cook in 280C oven for about 20 - 25 min, until the crumb is nice and
toasty.
6. Serve and enjoy

Tips: Watch the crumble in the oven very closely as you do not want it
to burn. You could serve with berries of your choice or a nice yogurt or
custard.

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Breakfast, Snacks & Desserts
DESSERT/ SNACKS

Bobs Yummy Warm Pear Jannysue’s Chocolate

Crispy Wrap Apricots
“This is a very quick dessert or snack & all you need is Serves: 1
three ingredients, a microwave & a sandwich press” Cals per serve: 101 per serve

Serves: 2 Ingredients
Cals per serve: 124 • 3 Dried Apricots
• 10gms Lindt 70% Dark Chocolate
Ingredients • Green Mint Tea
• Med sized pear
• 1 Mountain Bread Method
• 200g of French Vanilla Forme Yogurt 1. Break up chocolate, divide into 3 and place on top of apricots.
2. Microwave for 15 seconds to melt chocolate.
Method 3. Serve with Mint Green Tea.
1. Turn on the sandwich press. Cut the pear into small slices and warm
in the microwave for approx 1 min or til hot. Spread the hot pear
onto the mountain bread and roll wrap. Place wrap in the sandwich
press for approx 1 min until crispy.
2. Cut wrap into 2. Add 100g of yogurt to each plate.

As an alternative try Apple and cinnamon or a different flavored low cal

yogurt.

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Breakfast, Snacks & Desserts
DESSERT/ SNACKS

Chellby’s Choc Orange

Fudge Puddings
“I can’t go past something chocolate for dessert, so when
time and calories allow, I have made these delicious little
treats, which are just enough to satisfy the chocolate
tastebuds without overdoing it!“

Serves: 6
Cals per serve: 144

Ingredients
• ¼ cup (25g) Raw cocoa
• 1/3 cup (65g) brown sugar, firmly packed
• ¼ cup (60ml) boiling water
• 120g cannellini beans, drained and rinsed
• ½ tsp vanilla extract
• 1 tsp orange zest
• 3 large egg whites (100ml)
• 40g Lindt intense orange dark chocolate (4 squares), finely chopped
• 1 tub of vanilla bean Fruche

Method
1. Preheat oven to 175C (fan forced). Lightly spray 6 holes of a
silicone muffin tray. These tend to stick to the paper so I wouldn’t
recommend lining the tray, but you can if you prefer.
2. Place rinsed cannellini beans in food processor, along with boiling
water, brown sugar, cocoa, vanilla extract and orange zest and blitz
until well combined.
3. Add egg whites and mix again for 20 seconds, or until well
combined.
4. Finally add the dark chocolate and blitz again for a few seconds.
5. Pour the mixture evenly into the 6 greased muffin holes, making sure
you spread the chocolate bits left at the bottom of the bowl evenly
between the puddings.
6. Bake for 17min. Allow to cool for 10min before turning out carefully,
run a knife around the edges and underneath if you can as the
chocolate may have stuck to the bottom.
7. Serve warm with fruche divided between the 6 serves

Tips: If you don’t have a food processor or stick mixer, mash your beans
well with a fork, then mix the rest of the ingredients in with a whisk.
Black beans make a great substitute for the cannellini beans, if you can
find them.

Ordinary cocoa powder, has less calories, but doesn’t taste quite the
same.

If you prefer icecream, a small scoop (25g) of Bulla light 98% fat free
icecream will only add an extra 2 cal per serve, in place of the fruche.

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Copyright of this document is owned or licensed by 12WBT P/L. Other than for the purposes of personal use, and subject to the conditions prescribed under the Copyright Act 1968 (Cth) and similar
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Breakfast, Snacks & Desserts
DESSERT/ SNACKS

Chelby’s Berry Delicious

Easy Sorbet
“I make this up for my family for dessert - we don’t miss
ice-cream because this is just so yummy and so simple -
always have the ingredients.”

Serves: 1
Cals per serve: 120

Ingredients
• 150g Diet Passionfruit Yoghurt
• 100g Frozen Raspberries
• a few mint leaves

Method
1. Place yoghurt and raspberries (leave out 3 if garnishing) into blender.
2. Blend until all smooth.
3. Place into bowl or cup, garnish with mint leaves and reserved
raspberries.
4. Serve immediately.

Tip: Can be made with a hand held blender but best to let raspberries
thaw slightly and place mixture back in freezer for awhile to harden
before serving.

Use other flavoured yoghurts or mixed berries for variety.

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 Thank You
I just wanted to say a huge thank you for being involved in
my 12 Week Body Transformation.

Keep up the amazing work and encouraging each other to be your best.

Train hard!

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Copyright of this document is owned or licensed by 12WBT P/L. Other than for the purposes of personal use, and subject to the conditions prescribed under the Copyright Act 1968 (Cth) and similar
legislation which applies in your location, and except where expressly stated, you may not in any form or by any means: adapt, modify, download, reproduce, distribute, publicly display, perform,
publish, create derivative works or otherwise publicly make available any part of this document without our written permission.