INGREDIENTS: almond / macadamia nut butter, sliced banana, full-cream yoghurt, cinnamon, honey, toasted artisan bread

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1 ALMOND BUTTER TOAST INGREDIENTS: almond / macadamia nut butter, sliced banana, full-cream yoghurt, cinnamon, honey, toasted artisan bread Almond and Macadamia nut butter is rich in healthy fats which help improve good cholesterol and maintain blood sugar, keeping you fuelled all morning. Energy (kj) Protein (g) 6,6 10,7 4,6 8,9 Carbohydrate (g) of which Total Sugar (g) 8,6 14 7,9 15,3 Total fat (g) 3,3 5,4 1,9 3,6 of which Saturated fat (g) 1,1 1,8 0,9 1,8 Dietary fibre (g) 8,3 13,6 7,6 14,7 Total Sodium (mg) SMASHED AVO & TOAST INGREDIENTS: avo, lemon, toasted artisan bread Avocado is not only rich in healthy fat but fiber too! This fiber feeds the friendly bacteria in your tummy, which are very important for the optimal function of the digestive and immune system. Energy (kj) Protein (g) 5,5 8,7 3,3 6 Carbohydrate (g) of which Total Sugar (g) 1 1,5 1,5 2,8 Total fat (g) 11,4 18,1 8,6 15,8 of which Saturated fat (g) 1,6 2,5 1,3 2,4 Dietary fibre (g) 6,5 10,4 6,1 11,2 Total Sodium (mg) SCRAMBLED EGGS & TOAST INGREDIENTS: free range eggs, toasted artisan bread Our toast is low GI meaning it is digested more slowly, giving a sustained release of sugar into the bloodstream, this helps avoid blood sugar lows, keeping you fuller for longer. Energy (kj) Protein (g) 10 32,8 7,3 27,5 Carbohydrate (g) of which Total Sugar (g) 1,3 4,3 1,8 6,9 Total fat (g) 12,5 40,8 9,6 36,3 of which Saturated fat (g) 4,7 15,3 4 15,1 Dietary fibre (g) 2,2 7,3 2,4 8,9 Total Sodium (mg)

2 POACHED EGGS & TOAST INGREDIENTS: free range eggs, toasted artisan bread Our toast is low GI meaning it is digested more slowly, giving a sustained release of sugar into the bloodstream, this helps avoid blood sugar lows, keeping you fuller for longer. Energy (kj) Protein (g) 11,1 20,6 8,5 17,9 Carbohydrate (g) of which Total Sugar (g) 0,7 1,2 1,2 2,5 Total fat (g) 14,5 26,8 11,7 24,5 of which Saturated fat (g) 6,5 12 5,7 11,9 Dietary fibre (g) 2 3,7 2,1 4,5 Total Sodium (mg) AVO TOAST SRIRACHA INGREDIENTS: avo, cream cheese, sriracha, cucumber, lemon, hemp seeds This toast is sprinkled with hemp seeds, these help boost the nutritional quality of the meal as they are a great source of plant protein and contain high amounts of vitamin E and essential fatty acids which are beneficial for skin and heart health! Energy (kj) Protein (g) 5,3 12,3 3,7 9,6 Carbohydrate (g) of which Total Sugar (g) 2,2 5,2 2,5 6,4 Total fat (g) 10,6 24,7 8,7 22,4 of which Saturated fat (g) 2,7 6,3 2,4 6,2 Dietary fibre (g) 4,8 11,3 4,7 12,1 Total Sodium (mg) SMASHED AVO, POACHED EGGS & TOAST INGREDIENTS: free range poached eggs, avo, toasted artisan bread Avo and egg are a great combination on toast as they provide a balance of protein and healthy fats. Energy (kj) Protein (g) 8,2 22,6 6,6 19,9 Carbohydrate (g) of which Total Sugar (g) 0,7 2 1,1 3,3 Total fat (g) 10,4 28,5 8,7 26,2 of which Saturated fat (g) 2,1 5,9 1,9 5,8 Dietary fibre (g) 3,8 10,4 3,7 11,2 Total Sodium (mg)

3 SMOKED TROUT INGREDIENTS: franschhoek smoked trout, cream cheese, cucumber, rocket, pickled ginger, toasted 100% rye bread Smoked trout is a rich source of omega 3 fatty acids, these healthy fats are protective against heart disease. Energy (kj) Protein (g) 6,5 11,8 Carbohydrate (g) of which Total Sugar (g) 2 3,6 Total fat (g) 4,4 7,9 of which Saturated fat (g) 2,8 5 Dietary fibre (g) 2,8 5 Total Sodium (mg) BREAKFAST BOWL INGREDIENTS: full-cream yoghurt, pineapple, strawberries, banana, toasted almonds, honey, chia seeds Chia seeds are a source of omega 3 fatty acids and are full of fiber, making them helpful for digestive function. Energy (kj) Protein (g) 3,8 9,8 Carbohydrate (g) of which Total Sugar (g) 9,1 23,2 Total fat (g) 7,3 18,6 of which Saturated fat (g) 3,2 8,1 Dietary fibre (g) 1,2 3,1 Total Sodium (mg) POWER OATS INGREDIENTS: rolled oats, toasted almonds, banana, chia seeds, goji berries, milk, honey Oats are high in fiber, which can help lower bad cholesterol as well as keep the digestive system happy! Energy (kj) Protein (g) 3,4 15,9 Carbohydrate (g) of which Total Sugar (g) 5,1 24,1 Total fat (g) 3,8 17,6 of which Saturated fat (g) 0,9 4,3 Dietary fibre (g) 1,5 7 Total Sodium (mg)

4 SUNRISE UNWRAPPED INGREDIENTS: free range scrambled eggs, salsa, white cheddar, sautéed rosa tomato, baby spinach This delicious meal sneaks in extra servings of veggies with salsa, rosa tomatoes and baby spinach making it a very well balanced breakfast! Energy (kj) Protein (g) 8,8 30,2 Carbohydrate (g) 2 8 of which Total Sugar (g) 1,8 6,1 Total fat (g) 9,9 34 of which Saturated fat (g) 4,6 15,6 Dietary fibre (g) 0,4 1,5 Total Sodium (mg) SUNRISE WRAPPED INGREDIENTS: free range scrambled eggs, salsa, white cheddar, sautéed rosa tomato, baby spinach This delicious meal sneaks in extra servings of veggies with salsa, rosa tomatoes and baby spinach making it a very well balanced breakfast! Energy (kj) Protein (g) 8,7 36,2 Carbohydrate (g) of which Total Sugar (g) 1,8 7,5 Total fat (g) 9,8 40,8 of which Saturated fat (g) 4,5 18,7 Dietary fibre (g) 1,6 6,8 Total Sodium (mg) PROTEIN BREAKFAST WRAP INGREDIENTS: free range scrambled eggs, free range beef sausage, cream cheese, chipotle, red pepper, baby spinach, rosa tomato, spring onion A great post workout choice, packed full of protein from free range eggs and free range sausage! Energy (kj) Protein (g) 8,2 36,2 Carbohydrate (g) of which Total Sugar (g) 1,5 6,8 Total fat (g) 9,1 40,2 of which Saturated fat (g) 3,8 16,7 Dietary fibre (g) 2,1 9,3 Total Sodium (mg)

5 FULL BREAKFAST INGREDIENTS: free range scrambled / poached eggs, sautéed rosa tomato, free range beef sausage, toasted artisan bread A great post workout choice, packed full of protein from free range eggs and free range sausage! Energy (kj) Protein (g) 8,1 39,3 10,3 44,7 Carbohydrate (g) of which Total Sugar (g) 1,7 8,4 1,3 5,8 Total fat (g) 9,4 45,6 11,6 50,1 of which Saturated fat (g) 4 19,5 4,6 19,7 Dietary fibre (g) 2,3 11,2 2,2 9,6 Total Sodium (mg) SMOKED TROUT SCRAMBLED EGGS INGREDIENTS: free range scrambled eggs, franschhoek smoked trout, cream cheese, toasted artisan bread Smoked trout is a rich source of omega 3 fatty acids, which is beneficial for heart, brain and digestive health. Energy (kj) Protein (g) 11,8 45,2 9,2 39,8 Carbohydrate (g) of which Total Sugar (g) 1,4 5,2 1,8 7,7 Total fat (g) 9,3 35,5 7,2 31 of which Saturated fat (g) 3,2 12,2 2,8 12 Dietary fibre (g) 2,1 7,9 2,2 9,5 Total Sodium (mg)