100g avocado (mashed with spices(salt, pepper, garlic powder) and a bit of lemon/lime juice)
2 slices whole grain toast
Lunch:
Creamy chicken pasta
200g chicken breast
100g light cooking cream
50g mozzarella
70g pasta of choice
Cook pasta. 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 mozzarella. Cook until everything is well combined and the cheese melted. Add your cooked pasta and some more pasta water.
Snack:
Protein pancakes
1 cup of oats (90g oats)
1 egg + 2 egg whites
140g low fat Greek yogurt
Topping: 1 tbsp maple syrup, 100g berries, 100g sliced banana
Add all ingredients into a blender and blend until smooth. Cook on medium low heat for a minute each side. Stack it up, add maple syrup and fruits.
Dinner:
Avocado & tuna sandwich
2 slices whole grain toast
1 can tuna (in water)
80g avocado
diced onion & celery sticks
5g sunflower seeds
Mix all ingredients together with some lemon juice. Put the mixture in the bread and toast it.
In a medium bowl, season eggs with salt and pepper and beat until well combined. Pour on a heated pan, cover and cook until almost done. Add tortilla on top and turn on the other side. Sprinkle gouda cheese all over the omelette and remove from the heat. Add cream cheese and fresh salad.
Lunch:
Beef & crispy potato
200g lean beef
200g potato
200g broccoli
1 tbsp olive oil
Season steaks generously with salt, pepper, and garlic powder on both sides. Place skillet over medium-high heat and drizzle with oil. Sear steaks for 2-3 minutes one each side until nice and browned. Transfer to a plate and set aside. Cut potatoes and cook for 15 min in boiled water. Drain and season them and then bake in the oven 200ºC for 40 minutes - until crispy.
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.
Peel boiled eggs and place in a bowl. Mash with a fork and add greek yogurt, light mayo, mustard, salt and pepper. Mix well and add diced celery sticks (if you want it crispy). Spoon onto bread slices to make a sandwich.
Add all ingredients into a blender and cook on a medium heat. Stack them up and cover with melted dark chocolate and berries.
Meal 4:
Chia pudding
40g chia seeds
30g whey (1 scoop)
1 cup almond milk
1 sliced medium banana
Mix all ingredients and leave it in the fridge for at least 3 hours or overnight. Add slices of banana on top.
Day 5
Breakfast:
Tiramisu oats
First layer:
60g oats
1 tbsp chia seeds
½ mashed banana
20g whey
200ml almond milk
Second layer:
100g low fat Greek yogurt
10g whey
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.
Lunch:
Salmon & asparagus
200g salmon
150g asparagus
10g butter
50g rice
Cook rice. Season both sides of the salmon filet with salt and pepper. Put it onto the aluminum foil near the center and then place trimmed asparagus.. Add butter pieces among the salmon and asparagus, sprinkle some garlic and add some lemon juice. Wrap the foil and bake in the oven for 9-12 minutes on 220ºC in a preheated oven.
80g avocado (mashed with spices(salt, pepper, garlic powder) and a bit of lemon/lime juice)
2 slices whole grain toast
20g feta cheese (sprinkle on top)
2-3 sliced grapes to add on top
Lunch:
Buffalo chicken & rice
175g chicken
1 tsp honey + 1 tsp buffalo sauce
100g rice
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.
Snack:
Chocolate & PB oats
60g oats
1 tbsp chia seeds
1 tsp cocoa powder
30g whey (1 scoop)
200ml almond milk
20g peanut butter
On top: 20g melted dark chocolate & 10g chopped peanuts
Dinner:
Loaded potatoes
250g potato (cut like fries)
150g lean beef mince
1 Tbsp Worcestershire sauce
30g cheddar cheese + 10-20 ml milk
Add fries in boiling water for 4-5 minutes. Dry them and add seasoning (salt, pepper, garlic powder, paprika) and bake in the oven 20-25min (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)
Day 7
Breakfast:
Basic oatmeal
60g oats
1 tbsp chia seeds
1 scoop whey protein
200ml almond milk
1 medium banana
20g chopped walnuts
Lunch:
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, salt
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.
Mix everything together and put the mixture on the bread slices.
Day 1
Breakfast:
Mushroom omelette
2 eggs + ½ tbsp olive oil (for pan)
100g mushrooms, onion, garlic
2 slices whole grain toast
Slice ½ onion, garlic and mushrooms. Heat a pan with oil on medium heat. Add onions, garlic. After 2 minutes add mushrooms and saute until mushrooms are cooked. Break 2 eggs, add salt and pepper and add to the pan. Mix everything together and wait until eggs are cooked.
Cook pasta. Heat oil in a pan and add sliced onion and garlic and cook until softened. Add beef. Break it up while cooking until browned. Add chopped tomatoes and cook for 15 minutes (add water if needed). Serve with spaghetti and sprinkle grated parmesan on top.
Snack:
Protein shake
1 scoop of whey + water or milk
Dinner:
Banana pancakes
2 eggs
1 medium banana
50g oats
Topping: 10g peanut butter, 100g berries
Mix eggs, banana and oats in a blender and cook as American pancakes. Add toppings on top.
Meal 4:
Melted cheese sandwich
2 slices whole grain toast
30g gouda cheese
40g philadelphia cream cheese
80g turkey breast
lettuce, tomato, cucumber
Day 2
Breakfast:
French toast
2 eggs
50ml almond milk
15g whey
2 slices whole grain toast
Topping: 15g whey + water, 1 medium banana
Whisk eggs, vanilla and cinnamon. Add mixture of whey and milk. Dip bread slices, turning to coat evenly on both sides. Cook bread slices on a non-stick pan until cooked through and browned on both sides. Add topping.
Lunch:
Burger
1 burger bun
100g lean beef mince + onion (make a burger)
1 slice bacon
20g cheddar cheese
5g light mayo, 5g mustard
Snack:
2 Brazil nuts
Dinner:
Hulk muffins
1 egg
100g egg whites
100g skyr
40g flour
40g polenta
30g gouda cheese (grated)
1 tsp baking powder
150g frozen spinach
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.
Meal 4:
Mac & Cheese Chicken
200g chicken, 1 tsp honey, 1 tsp hot sauce
Sauce: 85g low fat cottage cheese, 20 ml almond milk, 30g shredded cheddar cheese, 25g light philadelphia
Cook pasta. 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 hot sauce and honey and mix it together. Add all ingredients in a blender and blend until smooth and creamy. Combine sauce with cooked pasta and serve with chicken.
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.
Snack:
20g almonds
Dinner:
Shrimps & rice
150g shrimps
1 tbsp olive oil
80g rice
Meal 4:
American pancakes with protein topping
50g oats
1 medium banana
2 eggs
70g low fat Greek yogurt
Toppings: 1 scoop of whey (mixed with water), 20g granola.
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.
Day 4
Breakfast:
Chocolate oatmeal
60g oats
1 tbsp chia seeds
1 scoop whey protein
100ml almond milk
100g low fat Greek yogurt
1 Tbsp cocoa powder
Lunch:
Pesto chicken pasta
200g chicken breast
30g mozzarella
30g sour cream
20g pesto sauce
70g pasta of choice
Cook pasta. Season the chicken with salt, pepper, paprika, garlic powder and cook on medium heat for 10 minutes (until almost done). Add sour cream, pesto sauce and mozzarella. Cook until everything is well combined and the cheese melted. Add your cooked pasta and some more pasta water.
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.
Snack:
30g hummus
2 medium carrots
Dinner:
American pancakes
50g oats
2 eggs
70g low fat Greek yogurt
Toppings: ½ scoop of whey (mixed with water or milk), 20g melted dark chocolate and 100g sliced banana
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.
Meal 4:
Creamy smoothie
200g low fat Greek yogurt
30g whey (1 scoop)
30g oats
80g banana
10g peanut butter
Day 7
Breakfast:
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
Lunch:
Chicken Fajita pasta
150g chicken
½ tbsp olive oil
70g pasta of choice
10g fajita seasoning
30g light philadelphia
1 red pepper, 1 green pepper, ½ onion
Cook pasta. Cook diced chicken in a pan on olive oil. Add fajita seasoning and mix it together. Add sliced onion and pepper and mix it together. Add cream cheese and some pasta water. Mix it and add cooked pasta.
Slice ½ onion, garlic and mushrooms. Heat a pan with oil on medium heat. Add onions, garlic. After 2 minutes add mushrooms and saute until mushrooms are cooked. Break 2 eggs, add salt and pepper and add to the pan. Mix everything together and wait until eggs are cooked.
Lunch:
Creamy chicken pasta
200g chicken breast
100g light cooking cream
50g mozzarella
70g pasta of choice
Cook pasta. 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 mozzarella. Cook until everything is well combined and the cheese melted. Add your cooked pasta and some more pasta water.
Snack:
Berries oats
60g oats
2 tbsp chia seeds
1 scoop whey protein
150ml almond milk
100g low fat Greek yogurt
100g strawberries/blueberries/raspberries
Mix everything together and leave it in the fridge for 1 hour or overnight.
Dinner:
French toast
2 eggs
50ml almond milk
15g whey
2 slices whole grain toast
Topping: 15g whey + water, 1 medium banana
Whisk eggs, vanilla and cinnamon. Add mixture of whey and milk. Dip bread slices, turning to coat evenly on both sides. Cook bread slices on a non-stick pan until cooked through and browned on both sides. Add topping.
Cook pasta. Heat oil in a pan and add sliced onion and garlic and cook until softened. Add beef. Break it up while cooking until browned. Add chopped tomatoes and cook for 15 minutes (add water if needed). Serve with spaghetti and sprinkle grated parmesan on top.
Snack:
American pancakes
50g oats
2 eggs
70g low fat Greek yogurt
Toppings: ½ scoop of whey (mixed with water or milk), 20g melted dark chocolate and 100g sliced banana
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.
Peel boiled eggs and place in a bowl. Mash with a fork and add greek yogurt, light mayo, mustard, salt and pepper. Mix well and add diced celery sticks (if you want it crispy). Spoon onto bread slices to make a sandwich.
Season steaks generously with salt, pepper, and garlic powder on both sides. Place the skillet over medium-high heat and drizzle with oil. Sear steaks for 2-3 minutes on each side until nice and browned. Transfer to a plate and set aside. Cut potatoes and cook for 15 min in boiled water. Drain and season them and then bake in the oven 200ºC for 40 minutes - until crispy.
Mix everything together and put the mixture on the bread slices. Toast it so the gouda will melt.
Snack:
4 rice cakes & 30g almond butter
Dinner:
Banana pancakes
2 eggs
1 medium banana
50g oats
70g low fat Greek yogurt
Topping: ½ scoop whey mixed with water or milk & 20g melted dark chocolate
Mix eggs, banana, oats and Greek yogurt in a blender and cook as American pancakes. Add toppings on top.
Day 6
Breakfast:
Avo & Feta toast
2 eggs (prepared any style)
100g avocado (mashed with spices(salt, pepper, garlic powder) and a bit of lemon/lime juice)
2 slices whole grain toast
20g feta cheese (sprinkle on top)
2-3 sliced grapes to add on top
Lunch:
Pesto chicken pasta
200g chicken breast
30g mozzarella
30g sour cream
20g pesto sauce
60g pasta of choice
Cook pasta. Season the chicken with salt, pepper, paprika, garlic powder and cook on medium heat for 10 minutes (until almost done). Add sour cream, pesto sauce and mozzarella. Cook until everything is well combined and the cheese melted. Add your cooked pasta and some more pasta water.
Dinner:
American pancakes & dark chocolate
60g oats
30g whey protein (scoop)
50ml almond milk
2 eggs
1 medium banana
Topping: 20g dark chocolate, 100g berries
Add all ingredients into a blender and cook on a medium heat. Stack them up and cover with melted dark chocolate and berries.
In a medium bowl, season eggs with salt and pepper and beat until well combined. Pour on a heated pan, cover and cook until almost done. Add tortilla on top and turn on the other side. Sprinkle gouda cheese all over the omelette and remove from the heat. Add cream cheese and fresh salad.
Lunch:
Salmon & asparagus
200g salmon
150g asparagus
10g butter
50g rice
Cook rice. Season both sides of the salmon fillet with salt and pepper. Put it onto the aluminum foil near the center and then place trimmed asparagus.. Add butter pieces among the salmon and asparagus, sprinkle some garlic and add some lemon juice. Wrap the foil and bake in the oven for 9-12 minutes on 220ºC in a preheated oven.
Snack:
Protein fruit salad & granola
1 medium apple
1 small banana
100g berries
150g low fat Greek yogurt + 30g whey (1 scoop)
30g peanut/almond butter
40g granola
cinnamon (sprinkle on top)
Dinner:
Basic oatmeal
60g oats
1 tbsp chia seeds
1 scoop whey protein
200ml almond milk
1 medium banana
Day 1
Breakfast:
Tiramisu oats
First layer:
60g oats
1 tbsp chia seeds
½ mashed banana
20g whey
200ml almond milk
Second layer:
100g low fat Greek yogurt
10g whey
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.
Lunch:
Buffalo chicken & rice
175g chicken
1 tsp honey + 1 tsp buffalo sauce
70g rice
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.
Snack:
Banana sandwich
1 medium banana
10g almond butter
10g chopped almonds
Cut the banana in half. Spread almond butter on halves and add chopped almonds on top.
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.
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 toastit.
Day 5
Breakfast:
Hulk muffins
1 egg
100g egg whites
100g skyr
40g flour
40g polenta
30g gouda cheese (grated)
1 tsp baking powder
150g frozen spinach
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.
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.
Snack:
PB & chocolate toast
3 slices whole grain toast
40g peanut/almond butter
20g melted dark chocolate
Dinner:
Protein corn flakes
50g corn flakes
150ml almond milk
30g whey (1 scoop)
1 small banana
1 tsp honey
Day 6
Breakfast:
Avocado toast
2 eggs + 2 egg whites
80g avocado (mashed with spices(salt, pepper, garlic powder) and a bit of lemon/lime juice)
Add fries in a 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)
Day 7
Breakfast:
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
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.
Lunch:
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, salt
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.
Sauté onion and garlic on a preheated pan until soft. Add beef and cook for about 10 minutes (until color is changed). Add corn, beans, pepper and canned tomato. Mix everything well and cook a bit more until well combined. At the end, add spices.
Fill the tortilla, add mozzarella and heat in a pan on both sides.
Snack:
Banana ice cream
150g low fat Greek yogurt
1 frozen medium banana (140g)
30g whey
Blend all ingredients.
Dinner:
Polenta & yogurt
90g polenta
250g (1 cup) fresh yogurt
10g sunflower seeds
10g pumpkin seeds
Cook polenta in salted boiling water (4x more water than polenta) until creamy and cooked. Serve with yogurt and seeds.
In a medium bowl, season eggs with salt and pepper and beat until well combined. Pour on a heated pan, cover and cook until almost done. Add tortilla on top and turn on the other side. Sprinkle gouda cheese all over the omelette and remove from the heat. Add cream cheese and fresh salad.
Lunch:
Beef & crispy potato
200g lean beef
200g potato
200g broccoli
1 tbsp olive oil
Season steaks generously with salt, pepper, and garlic powder on both sides. Place skillet over medium-high heat and drizzle with oil. Sear steaks for 2-3 minutes one each side until nice and browned. Transfer to a plate and set aside. Cut potatoes and cook for 15 min in boiled water. Drain and season them and then bake in the oven 200ºC for 40 minutes - until crispy.
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.
Peel boiled eggs and place in a bowl. Mash with a fork and add greek yogurt, light mayo, mustard, salt and pepper. Mix well and add diced celery sticks (if you want it crispy). Spoon onto bread slices to make a sandwich.
Add all ingredients into a blender and cook on a medium heat. Stack them up and cover with melted dark chocolate and berries.
Meal 4:
Chia pudding
40g chia seeds
30g whey (1 scoop)
1 cup almond milk
1 sliced medium banana
Mix all ingredients and leave it in the fridge for at least 3 hours or overnight. Add slices of banana on top.
Day 5
Breakfast:
Tiramisu oats First layer:
60g oats
1 tbsp chia seeds
½ mashed banana
20g whey
200ml almond milk
Second layer:
100g low fat Greek yogurt
10g whey
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.
Lunch:
Salmon & asparagus
200g salmon
150g asparagus
10g butter
50g rice
Cook rice. Season both sides of the salmon filet with salt and pepper. Put it onto the aluminum foil near the center and then place trimmed asparagus.. Add butter pieces among the salmon and asparagus, sprinkle some garlic and add some lemon juice. Wrap the foil and bake in the oven for 9-12 minutes on 220ºC in a preheated oven.
80g avocado (mashed with spices(salt, pepper, garlic powder) and a bit of lemon/lime juice)
2 slices whole grain toast
20g feta cheese (sprinkle on top)
2-3 sliced grapes to add on top
Lunch:
Buffalo chicken & rice
175g chicken
1 tsp honey + 1 tsp buffalo sauce
100g rice
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.
Snack:
Chocolate & PB oats
60g oats
1 tbsp chia seeds
1 tsp cocoa powder
30g whey (1 scoop)
200ml almond milk
20g peanut butter
On top: 20g melted dark chocolate & 10g chopped peanuts
Dinner:
Loaded potatoes
250g potato (cut like fries)
150g lean beef mince
1 Tbsp Worcestershire sauce
30g cheddar cheese + 10-20 ml milk
Add fries in boiling water for 4-5 minutes. Dry them and add seasoning (salt, pepper, garlic powder, paprika) and bake in the oven 20-25min (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)
Day 7
Breakfast:
Basic oatmeal
60g oats
1 tbsp chia seeds
1 scoop whey protein
200ml almond milk
1 medium banana
20g chopped walnuts
Lunch:
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, salt
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.
Mix everything together and put the mixture on the bread slices.
Day 1
Breakfast:
Mushroom omelette
2 eggs + ½ tbsp olive oil (for pan)
100g mushrooms, onion, garlic
2 slices whole grain toast
Slice ½ onion, garlic and mushrooms. Heat a pan with oil on medium heat. Add onions, garlic. After 2 minutes add mushrooms and saute until mushrooms are cooked. Break 2 eggs, add salt and pepper and add to the pan. Mix everything together and wait until eggs are cooked.
Cook pasta. Heat oil in a pan and add sliced onion and garlic and cook until softened. Add beef. Break it up while cooking until browned. Add chopped tomatoes and cook for 15 minutes (add water if needed). Serve with spaghetti and sprinkle grated parmesan on top.
Snack:
Protein shake
1 scoop of whey + water or milk
Dinner:
Banana pancakes
2 eggs
1 medium banana
50g oats
Topping: 10g peanut butter, 100g berries
Mix eggs, banana and oats in a blender and cook as American pancakes. Add toppings on top.
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.
Day 2
Breakfast:
French toast
2 eggs
50ml almond milk
15g whey
2 slices whole grain toast
Topping: 15g whey + water, 1 medium banana
Whisk eggs, vanilla and cinnamon. Add mixture of whey and milk. Dip bread slices, turning to coat evenly on both sides. Cook bread slices on a non-stick pan until cooked through and browned on both sides. Add topping.
Lunch:
Burger
1 burger bun
100g lean beef mince + onion (make a burger)
1 slice bacon
20g cheddar cheese
5g light mayo, 5g mustard
Snack:
2 Brazil nuts
Dinner:
Hulk muffins
1 egg
100g egg whites
100g skyr
40g flour
40g polenta
30g gouda cheese (grated)
1 tsp baking powder
150g frozen spinach
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.
Meal 4:
Mac & Cheese Chicken
200g chicken, 1 tsp honey, 1 tsp hot sauce
Sauce: 85g low fat cottage cheese, 20 ml almond milk, 30g shredded cheddar cheese, 25g light philadelphia
Cook pasta. 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 hot sauce and honey and mix it together. Add all ingredients in a blender and blend until smooth and creamy. Combine sauce with cooked pasta and serve with chicken.
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.
Snack:
20g almonds
Dinner:
Shrimps & rice
150g shrimps
1 tbsp olive oil
80g rice
Meal 4:
American pancakes with protein topping
50g oats
2 eggs
70g low fat Greek yogurt
Toppings: 1 scoop of whey (mixed with 50g low fat greek yogurt), 20g granola.
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.
Day 4
Breakfast:
Chocolate oatmeal
60g oats
1 tbsp chia seeds
1 scoop whey protein
100ml almond milk
100g low fat Greek yogurt
1 Tbsp cocoa powder
Lunch:
Pesto chicken pasta
200g chicken breast
30g mozzarella
30g sour cream
20g pesto sauce
70g pasta of choice
Cook pasta. Season the chicken with salt, pepper, paprika, garlic powder and cook on medium heat for 10 minutes (until almost done). Add sour cream, pesto sauce and mozzarella. Cook until everything is well combined and the cheese melted. Add your cooked pasta and some more pasta water.
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.
Snack:
30g hummus
2 medium carrots
Dinner:
American pancakes
50g oats
2 eggs
70g low fat Greek yogurt
Toppings: ½ scoop of whey (mixed with water or milk), 20g melted dark chocolate and 100g sliced banana
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.
Meal 4:
Creamy smoothie
200g low fat Greek yogurt
30g whey (1 scoop)
30g oats
80g banana
10g peanut butter
Day 7
Breakfast:
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
Lunch:
Chicken Fajita pasta
150g chicken
½ tbsp olive oil
70g pasta of choice
10g fajita seasoning
30g light philadelphia
1 red pepper, 1 green pepper, ½ onion
Cook pasta. Cook diced chicken in a pan on olive oil. Add fajita seasoning and mix it together. Add sliced onion and pepper and mix it together. Add cream cheese and some pasta water. Mix it and add cooked pasta.
Slice ½ onion, garlic and mushrooms. Heat a pan with oil on medium heat. Add onions, garlic. After 2 minutes add mushrooms and saute until mushrooms are cooked. Break 2 eggs, add salt and pepper and add to the pan. Mix everything together and wait until eggs are cooked.
Lunch:
Creamy chicken pasta
200g chicken breast
100g light cooking cream
50g mozzarella
70g pasta of choice
Cook pasta. 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 mozzarella. Cook until everything is well combined and the cheese melted. Add your cooked pasta and some more pasta water.
Snack:
Berries oats
60g oats
2 tbsp chia seeds
1 scoop whey protein
150ml almond milk
100g low fat Greek yogurt
100g strawberries/blueberries/raspberries
Mix everything together and leave it in the fridge for 1 hour or overnight.
Dinner:
French toast
2 eggs
50ml almond milk
15g whey
2 slices whole grain toast
Topping: 15g whey + water, 1 medium banana
Whisk eggs, vanilla and cinnamon. Add mixture of whey and milk. Dip bread slices, turning to coat evenly on both sides. Cook bread slices on a non-stick pan until cooked through and browned on both sides. Add topping.
Cook pasta. Heat oil in a pan and add sliced onion and garlic and cook until softened. Add beef. Break it up while cooking until browned. Add chopped tomatoes and cook for 15 minutes (add water if needed). Serve with spaghetti and sprinkle grated parmesan on top.
Snack:
American pancakes
50g oats
2 eggs
70g low fat Greek yogurt
Toppings: ½ scoop of whey (mixed with water or milk), 20g melted dark chocolate and 100g sliced banana
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.
Peel boiled eggs and place in a bowl. Mash with a fork and add greek yogurt, light mayo, mustard, salt and pepper. Mix well and add diced celery sticks (if you want it crispy). Spoon onto bread slices to make a sandwich.
Season steaks generously with salt, pepper, and garlic powder on both sides. Place the skillet over medium-high heat and drizzle with oil. Sear steaks for 2-3 minutes on each side until nice and browned. Transfer to a plate and set aside. Cut potatoes and cook for 15 min in boiled water. Drain and season them and then bake in the oven 200ºC for 40 minutes - until crispy.
Mix everything together and put the mixture on the bread slices. Toast it so the gouda will melt.
Snack:
4 rice cakes & 30g almond butter
Dinner:
Banana pancakes
2 eggs
1 medium banana
50g oats
70g low fat Greek yogurt
Topping: ½ scoop whey mixed with water or milk & 20g melted dark chocolate
Mix eggs, banana, oats and Greek yogurt in a blender and cook as American pancakes. Add toppings on top.
Day 6
Breakfast:
Avo & Feta toast
2 eggs (prepared any style)
100g avocado (mashed with spices(salt, pepper, garlic powder) and a bit of lemon/lime juice)
2 slices whole grain toast
20g feta cheese (sprinkle on top)
2-3 sliced grapes to add on top
Lunch:
Pesto chicken pasta
200g chicken breast
30g mozzarella
30g sour cream
20g pesto sauce
60g pasta of choice
Cook pasta. Season the chicken with salt, pepper, paprika, garlic powder and cook on medium heat for 10 minutes (until almost done). Add sour cream, pesto sauce and mozzarella. Cook until everything is well combined and the cheese melted. Add your cooked pasta and some more pasta water.
Dinner:
American pancakes & dark chocolate
60g oats
30g whey protein (scoop)
50ml almond milk
2 eggs
1 medium banana
Topping: 20g dark chocolate, 100g berries
Add all ingredients into a blender and cook on a medium heat. Stack them up and cover with melted dark chocolate and berries.
In a medium bowl, season eggs with salt and pepper and beat until well combined. Pour on a heated pan, cover and cook until almost done. Add tortilla on top and turn on the other side. Sprinkle gouda cheese all over the omelette and remove from the heat. Add cream cheese and fresh salad.
Lunch:
Salmon & asparagus
200g salmon
150g asparagus
10g butter
50g rice
Cook rice. Season both sides of the salmon fillet with salt and pepper. Put it onto the aluminum foil near the center and then place trimmed asparagus.. Add butter pieces among the salmon and asparagus, sprinkle some garlic and add some lemon juice. Wrap the foil and bake in the oven for 9-12 minutes on 220ºC in a preheated oven.
Snack:
Protein fruit salad & granola
1 medium apple
1 small banana
100g berries
150g low fat Greek yogurt + 30g whey (1 scoop)
30g peanut/almond butter
40g granola
cinnamon (sprinkle on top)
Dinner:
Basic oatmeal
60g oats
1 tbsp chia seeds
1 scoop whey protein
200ml almond milk
1 medium banana
Day 1
Breakfast:
Tiramisu oats
First layer:
60g oats
1 tbsp chia seeds
½ mashed banana
20g whey
200ml almond milk
Second layer:
100g low fat Greek yogurt
10g whey
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.
Lunch:
Buffalo chicken & rice
175g chicken
1 tsp honey + 1 tsp buffalo sauce
70g rice
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.
Snack:
Banana sandwich
1 medium banana
10g almond butter
10g chopped almonds
Cut the banana in half. Spread almond butter on halves and add chopped almonds on top.
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.
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.
Day 5
Breakfast:
Hulk muffins
1 egg
100g egg whites
100g skyr
40g flour
40g polenta
30g gouda cheese (grated)
1 tsp baking powder
150g frozen spinach
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.
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.
Snack:
PB & chocolate toast
3 slices whole grain toast
40g peanut/almond butter
20g melted dark chocolate
Dinner:
Protein corn flakes
50g corn flakes
150ml almond milk
30g whey (1 scoop)
1 small banana
1 tsp honey
Day 6
Breakfast:
Avocado toast
2 eggs + 2 egg whites
80g avocado (mashed with spices(salt, pepper, garlic powder) and a bit of lemon/lime juice)
Add fries in a 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)
Day 7
Breakfast:
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
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.
Lunch:
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, salt
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.