Tiramisu oats

First layer:

• 80g oats
• 2 tbsp chia seeds
• 1 mashed banana
• 30g whey
• 200ml almond milk

Second layer:

• 200g low fat Greek yogurt
• 20g whey

How to cook?
Mix everything for the first layer. Leave it in the fridge for 20 minutes. Mix everything for the second layer and add on top of the oats. Sprinkle some cocoa powder on top.

Buffalo chicken & rice

• 175g chicken
• 1 tsp honey + 1 tsp buffalo sauce
• 70g rice

How to cook?
Cook rice. Season diced chicken breast with salt, pepper, paprika, garlic and onion powder and cook on a medium heat for 8-10 min.Once the chicken is cooked turn off heat and add buffalo sauce and honey and mix it together. Serve with rice.

Banana sandwich

• 1 medium banana
• 30g almond butter
• 10g chopped almonds

How to cook?
Cut the banana in half. Spread almond butter on halves and add chopped almonds on top.

Beef & mashed sweet potato

• 200g beef + 10g butter (for the pan)
  
• 200g sweet potato (cook it, season and mash)
  
• 150g cauliflower
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…

Chia pudding

• 40g chia seeds
• 30g whey (1 scoop)
• 1 cup almond milk
• 1 sliced medium banana

How to cook?
Mix all ingredients and leave it in the fridge for at least 3 hours or overnight. Add slices of banana on top.

Green smoothie

• 1 cup baby spinach
  
• 30g whey (1 scoop)
  
• 1 medium banana (frozen to be creamy)
  
• 150g low fat Greek yogurt
  
• 100ml almond milk
  
• 30g almond butter
  
• 1 tbsp chia seeds

Burger

• 2 burger buns
• 2x100g lean beef mince + onion (make a burger)
  
• 2 slices bacon
  
• 2x20g cheddar cheese
  
• 10g light mayo, 10g mustard

Protein fruit yogurt

• 200g low fat Greek yogurt
  
• 1 scoop of whey
  
• 200g berries
  
• 10g peanut butter

Chicken Caesar salad

• 200g chicken
  
• 1 hard boiled egg
  
• 2 slices of bacon (cook in the pan until crispy)
  
• 1 slice whole grain toast
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…
  
• Sauce: 100g low fat Greek yogurt, 15g light mayo, 5g mustard

Fast energy

• 60g oats
  
• 150ml almond milk
  
• 1 tsp honey
  
• 30g granola
  
• 20g almond butter

Omelette with bacon

• 4 eggs
  
• 3 slices bacon
  
• 3 slices whole grain toast
  
• tomato, cucumber, lettuce

Chicken burrito

• 200g chicken
  
• 40g rice
  
• 20g corn, 30g black beans
  
• 50g sour cream
  
• 30g mozzarella
  
• 1 tortilla
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…

Covered dates

• 30g fresh dates
  
• 15g almond butter

American pancakes

• 50g oats
• 2 eggs
• 70g low fat Greek yogurt
• Toppings: 1 scoop of whey (mixed with water or milk), 20g melted dark chocolate and 100g sliced banana

How to cook?
Add all ingredients into a blender and blend until smooth. Cook on medium low heat for a minute each side. Stack it up, add toppings.

Chicken & hummus wrap

• 1 tortilla
  
• 100g chicken
  
• 50g hummus
  
• 30g rice
  
• peppers, tomato, cucumber and lettuce

PB & Banana oats

• 80g oats
  
• 2 tbsp chia seeds
  
• 1 scoop whey protein
  
• 200ml almond milk
  
• Topping: 20g peanut butter + sliced 1 banana

Chicken in Tomato sauce

• 250g chicken
• 1 tbsp olive oil
• seasonings (salt, pepper, paprika, parsley, garlic, onion powder)
• 200g canned tomatoes
• 70g rice

How to cook?
Cook rice. Season chicken. Cook on a medium heat for 5 minutes and then flip. Add tomatoes, onion and the same seasoning as used for the chicken. Cook covered for 10 minutes. Serve with rice.

Cottage Cheese & granola

• 150g low fat cottage cheese
  
• 100g berries
  
• 20g granola

Salmon salad with quinoa

• 200g salmon
  
• 60g quinoa
  
• 30g walnuts
  
• salad mix - lettuce, tomato, cucumber, wild rocket, lemon juice, ½ tbsp olive oil and chopped walnuts

Chicken sandwich

• 2 slices whole grain toast
• 100g chicken
• 100g avocado
• 100g skyr, 10g light mayo, 10g mustard, 2-3 pickles
• diced celery sticks and onion, lemon juice

How to cook?
Cook the chicken (season if you wish). Dice the chicken and add all other ingredients to a bowl and mix together. Serve as a sandwich in bread and toast it.

Hulk muffins

• 1 egg
• 100g egg whites
• 100g skyr
• 40g flour
• 40g polenta
• 30g gouda cheese (grated)
• 1 tsp baking powder
• 150g frozen spinach

How to cook?
Melt down spinach. Mix eggs, skyr, flour, polenta and baking powder. Add spinach. Mix well and add grated gouda cheese. Spoon batter into the muffin cups, sprinkle some sesame seeds on top and bake in a preheated oven on 180ºC for 15 minutes.

Chicken meatballs

• 200g ground chicken
• 1 egg
• 30g breadcrumbs
• 20g parmesan cheese
• 1 tbsp olive oil
• 200g french fries
• Fresh salad - tomato, cucumber, lettuce, wild rocket…

How to cook?
In a bowl, add ground chicken. Mix with olive oil, minced garlic, oregano, onion powder, salt and pepper. Give it a good stir. Add breadcrumbs and parmesan and crack the egg. Mix all ingredients together until evenly combined. Form meatballs. Bake in the preheated oven for 15-20 minutes at 200ºC. Flip them halfway through.

PB & chocolate toast

• 2 slices whole grain toast
  
• 40g peanut/almond butter
  
• 20g melted dark chocolate

Protein corn flakes

• 50g corn flakes
  
• 150ml almond milk
  
• 30g whey (1 scoop)
  
• 1 small banana
  
• 1 tsp honey
  

Pesto gnocchi

• 150g chicken
• 100ml light cooking cream
• 30g pesto sauce
• 150g gnocchi

How to cook?
Cook gnocchi. Season the chicken with salt, pepper, paprika, garlic powder and cook on medium heat for 10 minutes (until almost done). Add cooking cream, some more spices and pesto. Cook until everything is well combined and the cheese melted. Add your cooked gnocchi.

Avocado toast

• 4 eggs
  
• 130g avocado (mashed with spices(salt, pepper, garlic powder) and a bit of lemon/lime juice)
  
• 2 bacon slices
  
• 3 slices whole grain toast

Tuna salad

• 200g canned tuna in water
• 90g pasta of choice
• veggies (paprika, onion, tomato, cucumber, lettuce, wild rocket, baby spinach…)
• Sause: 40g low fat Greek yogurt, 10g Light Mayo, 10g Mustard

How to cook?
Cook pasta and mix everything together.

Delicious smoothie

• 70g oats
  
• 1 medium banana
  
• 250ml almond milk
  
• 2 fresh dates (30g)
  
• 30g peanut butter
  
• 30g whey (1 scoop)

Loaded potatoes

• 250g potato (cut like fries)
• 150g lean beef mince
• 1 Tbsp Worcestershire sauce
• 30g cheddar cheese + 10-20 ml milk

How to cook?
Add fries in boiling water for 4-5 minutes. Dry them and add seasoning (salt, pepper, garlic powder, paprika) and bake in the oven for 20-25 min (220ºC). In a pan add oil in spray, add diced onions and lean beef mince. Add the same seasoning. When it's cooked add Worcestershire sauce, mix and cook through. Melt cheddar with milk.
Add beef on fries and cover with melted cheese (optional: add lettuce)

Baked oats

• 80g oats
• 20g whey
• 2 small banana - 200g
• 2 egg
• 2 tbsp maple syrup
• ½ tsp baking powder, pinch of salt
• Topping: 10g dark chocolate chips, 20g peanut butter

How to cook?
Combine ingredients in a blender until smooth. Add chocolate chips and peanut butter on top and bake for 20-25 minutes in a preheated oven on 180ºC.

Mexican bowl

• 200g chicken
• 80g avocado - diced
• 80g rice
• 30g black beans
• 30g corn
• Sauce: 2 tbsp sour cream, 1 clove garlic (pressed), juice of 1 lime, 1 tbsp olive oil, salt

How to cook?
Cook rice and then add lime juice and cilantro. Season the chicken and cook it in the pan/air fryer. Add fresh veggies and all ingredients to the bowl and drizzle with sauce.

Hummus sandwich

• 2 slice whole grain toast
• 30g hummus
  
• 130g sliced avocado
  
• 2 medium carrots
  
• cucumber

Shrimps & rice

• 250g shrimps
  
• 1 tbsp olive oil
  
• 80g rice