Avocado toast

• 2 eggs + 2 egg whites
  
• 100g avocado (mashed with spices(salt, pepper, garlic powder) and a bit of lemon/lime juice)
  
• 2 slices whole grain toast

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.

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.

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.

Tortilla omelette

• 2 eggs + 2 egg whites
  
• 1 flour tortilla (60g)
  
• 30g philadelphia cream cheese
  
• 30g gouda cheese
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…
• 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.

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.

Fruit salad

• 1 medium apple
  
• 1 small banana
  
• 100g berries
  
• 15g almonds
  
• cinnamon (sprinkle on top)

Tuna salad

• 1 can tuna in water
  
• 70g pasta of choice
  
• veggies (paprika, onion, tomato, cucumber, lettuce, wild rocket, baby spinach…)
  
• Sause: 40g low fat Greek yogurt, 10g Light Mayo, 10g Mustard
  
• Cook pasta and mix everything together.

Strawberry oats

• 50g oats
  
• 2 tbsp chia seeds
  
• 1 scoop whey protein
  
• 150ml almond milk
  
• 100g low fat Greek yogurt
  
• 100g strawberries
  
• Mix everything together and leave it in the fridge for 1 hour or overnight.

PB & Banana oats

• 60g oats
  
• 1 tbsp chia seeds
  
• 1 scoop whey protein
  
• 200ml almond milk
  
• Topping: 20g peanut butter + sliced ½ banana

Fish & chips

• 200g sea bass
  
• 100g french fries (season and bake)
  
• Lemon garlic herb sauce: 10g butter, minced garlic cloves and fresh herbs (parsley, thyme…) - saute for 30-60 seconds and pour it on top of the fish.

Corn flakes

• 50g corn flakes
  
• 150ml almond milk
  
• 1 tsp honey

Big Mac Tacos (2 per serving)

• 2 mini tortillas
  
• 2x50g lean beef mince (+ diced onion + spices(salt, pepper, garlic powder, paprika, onion powder)
  
• 30g chedar cheese (2 slices)
  
• Sauce: 25g light mayo, 5g mustard, 1 tsp pickle juice, spices (salt, pepper, garlic powder, paprika, onion powder)

Chicken sandwich

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

Egg salad sandwich

• 2 slices whole grain toast + 5g butter (make pan fried toast)
• 2 eggs
  
• 40g low fat Greek yogurt
  
• 10g light mayo
  
• 5g mustard
  
• 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.

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…

1 apple

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.

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.

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.

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.

High calorie smoothie

• 60g oats
  
• 1 medium banana
  
• 250ml almond milk
  
• 2 fresh dates (30g)
  
• 30g peanut butter

Chicken Caesar salad

• 200g chicken
  
• 2 hard boiled eggs
  
• 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

Avo & Feta toast

• 2 eggs (prepared any style)
  
• 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

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.

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

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)

Basic oatmeal

• 60g oats
  
• 1 tbsp chia seeds
  
• 1 scoop whey protein
  
• 200ml almond milk
  
• 1 medium banana
  
• 20g chopped walnuts
  

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.

Mango smoothie

• 150g mango (frozen for creaminess)
  
• 120g low fat Greek yogurt
  
• 120ml almond milk
  
• 2 tbsp chia seeds
  
• 30g whey (1 scoop)

Tuna sandwich

• 2 slices whole grain toast
  
• 1 can tuna in water
  
• 1 hard boiled egg
  
• shredded cabbage
  
• onion (optional)
  
• 100g low fat Greek yogurt, 10g light mayo, 10g mustard
  
• Mix everything together and put the mixture on the bread slices.

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.

Spaghetti Bolognese

• 150g lean beef mince
  
• 70g spaghetti
  
• ½ tbsp olive oil
  
• 200g chopped tomato (in a can)
  
• 20g parmesan cheese
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…
  
• 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.

Protein shake

• 1 scoop of whey + water or milk

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.

Melted cheese sandwich

• 2 slices whole grain toast
• 30g gouda cheese
  
• 40g philadelphia cream cheese
  
• 80g turkey breast
  
• lettuce, tomato, cucumber

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.

Burger

• 1 burger bun
  

• 100g lean beef mince + onion (make a burger)
  
• 1 slice bacon
  
• 20g cheddar cheese
  
• 5g light mayo, 5g mustard

2 Brazil nuts

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.

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
  
• 80g pasta of choice
• Fresh salad - tomato, cucumber, lettuce, wild rocket…
  
• 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.

Omelette with bacon

• 2 eggs + 2 egg whites
  
• 3 slices bacon
  
• 2 slices whole grain toast
  
• tomato, cucumber, lettuce

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…
• 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.

20g almonds

Shrimps & rice

• 150g shrimps
  
• 1 tbsp olive oil
  
• 80g rice

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.

Chocolate oatmeal

• 60g oats
  
• 1 tbsp chia seeds
  
• 1 scoop whey protein
  
• 100ml almond milk
  
• 100g low fat Greek yogurt
  
• 1 Tbsp cocoa powder

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.

2 rice cakes & 20g almond butter

High protein smoothie

• 50g oats
  
• 30g whey protein (scoop)
  
• 200ml almond milk
  
• 50g low fat Greek yogurt
  
• 10g peanut butter
  
• ½ banana
  
• 80g frozen berries
  
• Blend all ingredients.

Chicken & hummus wrap

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

Basic breakfast

• 3 hard boiled eggs
  
• 50g turkey breast
  
• 80g low fat cottage cheese
  
• 2 slices whole grain toast

Chicken burrito

• 100g chicken
  
• 40g rice
  
• 20g corn, 30g black beans
  
• 50g sour cream
  
• 30g mozzarella
  
• 1 tortilla
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…

Banana sandwich

• 1 banana
  
• 10g almond butter
  
• 10g chopped almonds
• Cut the banana in half. Spread almond butter on halves and add chopped almonds on top.

Protein fruit yogurt

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

Salmon & mashed potato

• 200g salmon
  
• 250g potato + a bit of a milk (to mash it) + 10g butter
  
• 200g broccoli

Club sandwich

• 2 eggs (prepared any style)
  
• 2 slices whole grain toast
  
• 40g sour cream
  
• 50g turkey breast
  
• pickles, 10g ketchup (with less sugar)
  
• 100g french fries

Chicken in Tomato sauce

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

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.

Creamy smoothie

• 200g low fat Greek yogurt
  
• 30g whey (1 scoop)
  
• 30g oats
  
• 80g banana
  
• 10g peanut butter

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

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.

Cottage Cheese & granola

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

Salmon salad with quinoa

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

Scrambled eggs with tofu

• 2 eggs
  
• 100g tofu
  
• 2 slices whole grain toast
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…

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.

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.

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.

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.

Chocolate oatmeal

• 60g oats
  
• 1 tbsp chia seeds
  
• 1 scoop whey protein
  
• 100ml almond milk
  
• 100g low fat Greek yogurt
  
• 1 Tbsp cocoa powder

Spaghetti Bolognese

• 150g lean beef mince
  
• 70g spaghetti
  
• ½ tbsp olive oil
  
• 200g chopped tomato (in a can)
  
• 20g parmesan cheese
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…
  
• 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.

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.

Club sandwich

• 2 eggs (prepared any style)
  
• 2 slices whole grain toast
  
• 40g sour cream
  
• 50g turkey breast
  
• pickles, 10g ketchup (with less sugar)
  
• 100g french fries

PB & Banana oats

• 60g oats
  
• 1 tbsp chia seeds
  
• 1 scoop whey protein
  
• 200ml almond milk
  
• Topping: 20g peanut butter + sliced ½ banana + 20g granola

Fish & chips

• 200g sea bass
  
• 100g french fries (season and bake)
  
• Lemon garlic herb sauce: 10g butter, minced garlic cloves and fresh herbs (parsley, thyme…) - saute for 30-60 seconds and pour it on top of the fish.

Corn flakes

• 50g corn flakes
  
• 150ml almond milk
  
• 1 tsp honey

Big Mac Wrap

• 2 tortillas
  
• 2x100g lean beef mince (+ diced onion + spices(salt, pepper, garlic powder, paprika, onion powder)
  
• 50g chedar cheese
  
• Sauce: 70g low fat Greek yogurt, 40g light mayo, 5g mustard, 1 tsp pickle juice, spices (salt, pepper, garlic powder, paprika, onion powder)

Egg salad sandwich

• 4 slices whole grain toast + 5g butter (make pan fried toast)
  

• 2 eggs
  
• 40g low fat Greek yogurt
  
• 10g light mayo
  
• 5g mustard
  
• 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.

Beef & crispy potato

• 200g lean beef
  
• 200g potato
  
• 200g broccoli
  
• 1 tbsp olive oil
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…
  
• 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.

PB toast sandwiches + whey protein shake

• 4 slices whole grain toast
  
• 40g peanut butter
  
• 30g whey (1 scoop) mixed with water

High protein smoothie

• 50g oats
  
• 30g whey protein (scoop)
  
• 200ml almond milk
  
• 50g low fat Greek yogurt
  
• 10g peanut butter
  
• ½ banana
  
• 80g frozen berries
  
• Blend all ingredients.

Basic breakfast

• 3 hard boiled eggs
  
• 50g turkey breast
  
• 80g low fat cottage cheese
  
• 2 slices whole grain toast

Tuna sandwiches

• 4 slices whole grain toast
  
• 200g tuna (from can, in water)
  
• 2 hard boiled egg
  
• shredded cabbage
  
• 30g gouda cheese
  
• onion (optional)
  
• 150g low fat Greek yogurt, 20g light mayo, 10g mustard
  
• Mix everything together and put the mixture on the bread slices. Toast it so the gouda will melt.

4 rice cakes & 30g almond butter

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.

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

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.

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.

Banana smoothie

• 50g oats
  
• 30g whey protein (scoop)
  
• 200ml almond milk
  
• 50g low fat Greek yogurt
  
• ½ banana
  
• 80g frozen berries
  
• Blend all ingredients.

Tortilla omelette

• 2 eggs + 2 egg whites
  
• 1 flour tortilla (60g)
  
• 30g philadelphia cream cheese
  
• 30g gouda cheese
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…
• 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.

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.

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)

Basic oatmeal

• 60g oats
  
• 1 tbsp chia seeds
  
• 1 scoop whey protein
  
• 200ml almond milk
  
• 1 medium banana

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.

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.

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.

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
  
• 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

• 1 burger bun
  

• 100g lean beef mince + onion (make a burger)
  
• 1 slice bacon
  
• 20g cheddar cheese
  
• 5g light mayo, 5g 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

• 2 eggs + 2 egg whites
  
• 3 slices bacon
  
• 2 slices whole grain toast
  
• tomato, cucumber, lettuce

Chicken burrito

• 100g 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: 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.

Chicken & hummus wrap

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

PB & Banana oats

• 60g oats
  
• 1 tbsp chia seeds
  
• 1 scoop whey protein
  
• 200ml almond milk
  
• Topping: 20g peanut butter + sliced ½ banana

Chicken in Tomato sauce

• 200g chicken
  
• 1 tsp olive oil
  
• seasonings (salt, pepper, paprika, parsley, garlic, onion powder)
  
• 200g canned tomatoes
  
• 70g rice
  
• 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
  
• salad mix - lettuce, tomato, cucumber, wild rocket, lemon juice, ½ tbsp olive oil

Chicken sandwich

• 2 slices whole grain toast
  
• 100g chicken
  
• 50g avocado
  
• 100g skyr, 10g light mayo, 10g mustard, 2-3 pickles
  
• diced celery sticks and onion, lemon juice
  
• 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.

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.

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…
• 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

• 3 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

Avocado toast

• 2 eggs + 2 egg whites
  
• 80g avocado (mashed with spices(salt, pepper, garlic powder) and a bit of lemon/lime juice)
  
• 2 bacon slices
  
• 2 slices whole grain toast

Tuna salad

• 1 can tuna in water
  
• 70g pasta of choice
  
• veggies (paprika, onion, tomato, cucumber, lettuce, wild rocket, baby spinach…)
  
• Sause: 40g low fat Greek yogurt, 10g Light Mayo, 10g Mustard
  
• 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
  
• 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)

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.

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.

Hummus & veggies

• 30g hummus
  
• 2 medium carrots
  
• cucumber
  
• 1 slice whole grain toast

Shrimps & rice

• 150g shrimps
  
• 1 tbsp olive oil
  
• 80g rice

Smoked salmon & eggs

• 100g smoked salmon
  
• 2 eggs
  
• 2 slices whole grain toast
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…

Beef quesadilla

• 300g lean beef mince
  
• 1 tbsp olive oil
  
• 2 tortillas
  
• 30g black beans, 30g corn, pepper (optional)
  
• 30g mozzarella
  
• 150g canned tomatoes
  
• 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.

Banana ice cream

• 150g low fat Greek yogurt
  
• 1 frozen medium banana (140g)
  
• 30g whey
  
• Blend all ingredients.

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.

Tortilla omelette

• 2 eggs + 2 egg whites
  
• 1 flour tortilla (60g)
  
• 30g philadelphia cream cheese
  
• 30g gouda cheese
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…
• 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.

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.

Fruit salad

• 1 medium apple
  
• 1 small banana
  
• 100g berries
  
• 15g almonds
  
• cinnamon (sprinkle on top)

Tuna salad

• 1 can tuna in water
  
• 70g pasta of choice
  
• veggies (paprika, onion, tomato, cucumber, lettuce, wild rocket, baby spinach…)
  
• Sause: 40g low fat Greek yogurt, 10g Light Mayo, 10g Mustard
  
• Cook pasta and mix everything together.

Strawberry oats

• 50g oats
  
• 2 tbsp chia seeds
  
• 1 scoop whey protein
  
• 150ml almond milk
  
• 100g low fat Greek yogurt
  
• 100g strawberries
  
• Mix everything together and leave it in the fridge for 1 hour or overnight.

PB & Banana oats

• 60g oats
  
• 1 tbsp chia seeds
  
• 1 scoop whey protein
  
• 200ml almond milk
  
• Topping: 20g peanut butter + sliced ½ banana

Fish & chips

• 200g sea bass
  
• 100g french fries (season and bake)
  
• Lemon garlic herb sauce: 10g butter, minced garlic cloves and fresh herbs (parsley, thyme…) - saute for 30-60 seconds and pour it on top of the fish.

Corn flakes

• 50g corn flakes
  
• 150ml almond milk
  
• 1 tsp honey

Big Mac Tacos (2 per serving)

• 2 mini tortillas
  
• 2x50g lean beef mince (+ diced onion + spices(salt, pepper, garlic powder, paprika, onion powder)
  
• 30g chedar cheese (2 slices)
  
• Sauce: 25g light mayo, 5g mustard, 1 tsp pickle juice, spices (salt, pepper, garlic powder, paprika, onion powder)

Chicken sandwich

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

Egg salad sandwich

• 2 slices whole grain toast + 5g butter (make pan fried toast)
• 2 eggs
  
• 40g low fat Greek yogurt
  
• 10g light mayo
  
• 5g mustard
  
• 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.

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…

1 apple

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.

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.

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.

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.

High calorie smoothie

• 60g oats
  
• 1 medium banana
  
• 250ml almond milk
  
• 2 fresh dates (30g)
  
• 30g peanut butter

Chicken Caesar salad

• 200g chicken
  
• 2 hard boiled eggs
  
• 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

Avo & Feta toast

• 2 eggs (prepared any style)
  
• 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

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.

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

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)

Basic oatmeal

• 60g oats
  
• 1 tbsp chia seeds
  
• 1 scoop whey protein
  
• 200ml almond milk
  
• 1 medium banana
  
• 20g chopped walnuts

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.

Mango smoothie

• 150g mango (frozen for creaminess)
  
• 120g low fat Greek yogurt
  
• 120ml almond milk
  
• 2 tbsp chia seeds
  
• 30g whey (1 scoop)

Tuna sandwich

• 2 slices whole grain toast
  
• 1 can tuna in water
  
• 1 hard boiled egg
  
• shredded cabbage
  
• onion (optional)
  
• 100g low fat Greek yogurt, 10g light mayo, 10g mustard
  
• Mix everything together and put the mixture on the bread slices.

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.

Spaghetti Bolognese

• 150g lean beef mince
  
• 70g spaghetti
  
• ½ tbsp olive oil
  
• 200g chopped tomato (in a can)
  
• 20g parmesan cheese
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…
  
• 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.

Protein shake

• 1 scoop of whey + water or milk

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.

Chicken sandwich

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

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.

Burger

• 1 burger bun
• 100g lean beef mince + onion (make a burger)
  
• 1 slice bacon
  
• 20g cheddar cheese
  
• 5g light mayo, 5g mustard

2 Brazil nuts

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.

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
  
• 80g pasta of choice
  

• Fresh salad - tomato, cucumber, lettuce, wild rocket…
  
• 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.

Omelette with bacon

• 2 eggs + 2 egg whites
  
• 3 slices bacon
  
• 2 slices whole grain toast
  
• tomato, cucumber, lettuce

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…
• 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.

20g almonds

Shrimps & rice

• 150g shrimps
  
• 1 tbsp olive oil
  
• 80g rice

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.

Chocolate oatmeal

• 60g oats
  
• 1 tbsp chia seeds
  
• 1 scoop whey protein
  
• 100ml almond milk
  
• 100g low fat Greek yogurt
  
• 1 Tbsp cocoa powder

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.

2 rice cakes & 20g almond butter

High protein smoothie

• 50g oats
  
• 30g whey protein (scoop)
  
• 200ml almond milk
  
• 50g low fat Greek yogurt
  
• 10g peanut butter
  
• ½ banana
  
• 80g frozen berries
  
• Blend all ingredients.

Chicken & hummus wrap

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

Basic breakfast

• 3 hard boiled eggs
  
• 50g turkey breast
  
• 80g low fat cottage cheese
  
• 2 slices whole grain toast

Chicken burrito

• 100g chicken
  
• 40g rice
  
• 20g corn, 30g black beans
  
• 50g sour cream
  
• 30g mozzarella
  
• 1 tortilla
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…

Banana sandwich

• 1 banana
  
• 10g almond butter
  
• 10g chopped almonds
• Cut the banana in half. Spread almond butter on halves and add chopped almonds on top.

Protein fruit yogurt

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

Salmon & mashed potato

• 200g salmon
  
• 250g potato + a bit of a milk (to mash it) + 10g butter
  
• 200g broccoli

Club sandwich

• 2 eggs (prepared any style)
  
• 2 slices whole grain toast
  
• 40g sour cream
  
• 50g turkey breast
  
• pickles, 10g ketchup (with less sugar)
  
• 100g french fries

Chicken in Tomato sauce

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

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.

Creamy smoothie

• 200g low fat Greek yogurt
  
• 30g whey (1 scoop)
  
• 30g oats
  
• 80g banana
  
• 10g peanut butter

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

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.

Cottage Cheese & granola

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

Salmon salad with quinoa

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

Scrambled eggs with tofu

• 2 eggs
  
• 100g tofu
  
• 2 slices whole grain toast
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…

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.

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.

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.

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.

Chocolate oatmeal

• 60g oats
  
• 1 tbsp chia seeds
  
• 1 scoop whey protein
  
• 100ml almond milk
  
• 100g low fat Greek yogurt
  
• 1 Tbsp cocoa powder
  

Spaghetti Bolognese

• 150g lean beef mince
  
• 70g spaghetti
  
• ½ tbsp olive oil
  
• 200g chopped tomato (in a can)
  
• 20g parmesan cheese
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…
  
• 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.

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.

Club sandwich

• 2 eggs (prepared any style)
  
• 2 slices whole grain toast
  
• 40g sour cream
  
• 50g turkey breast
  
• pickles, 10g ketchup (with less sugar)
  
• 100g french fries

PB & Banana oats

• 60g oats
  
• 1 tbsp chia seeds
  
• 1 scoop whey protein
  
• 200ml almond milk
  
• Topping: 20g peanut butter + sliced ½ banana + 20g granola

Fish & chips

• 200g sea bass
  
• 100g french fries (season and bake)
  
• Lemon garlic herb sauce: 10g butter, minced garlic cloves and fresh herbs (parsley, thyme…) - saute for 30-60 seconds and pour it on top of the fish.

Corn flakes

• 50g corn flakes
  
• 150ml almond milk
  
• 1 tsp honey

Big Mac Wrap

• 2 tortillas
  
• 2x100g lean beef mince (+ diced onion + spices(salt, pepper, garlic powder, paprika, onion powder)
  
• 50g chedar cheese
  
• Sauce: 70g low fat Greek yogurt, 40g light mayo, 5g mustard, 1 tsp pickle juice, spices (salt, pepper, garlic powder, paprika, onion powder)

Egg salad sandwich

• 2 slices whole grain toast + 5g butter (make pan fried toast)
• 2 eggs
  
• 40g low fat Greek yogurt
  
• 10g light mayo
  
• 5g mustard
  
• 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.

Beef & crispy potato

• 200g lean beef
  
• 200g potato
  
• 200g broccoli
  
• 1 tbsp olive oil
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…
  
• 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.

PB toast sandwiches + whey protein shake

• 4 slices whole grain toast
  
• 40g peanut butter
  
• 30g whey (1 scoop) mixed with water

High protein smoothie

• 50g oats
  
• 30g whey protein (scoop)
  
• 200ml almond milk
  
• 50g low fat Greek yogurt
  
• 10g peanut butter
  
• ½ banana
  
• 80g frozen berries
  
• Blend all ingredients.

Basic breakfast

• 3 hard boiled eggs
  
• 50g turkey breast
  
• 80g low fat cottage cheese
  
• 2 slices whole grain toast

Tuna sandwiches

• 4 slices whole grain toast
  
• 200g tuna (from can, in water)
  
• 2 hard boiled egg
  
• 30g gouda cheese
  
• shredded cabbage
  
• onion (optional)
  
• 150g low fat Greek yogurt, 20g light mayo, 10g mustard
  
• Mix everything together and put the mixture on the bread slices. Toast it so the gouda will melt.

4 rice cakes & 30g almond butter

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.

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

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.

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.

Banana smoothie

• 50g oats
  
• 30g whey protein (scoop)
  
• 200ml almond milk
  
• 50g low fat Greek yogurt
  
• ½ banana
  
• 80g frozen berries
  
• Blend all ingredients.

Tortilla omelette

• 2 eggs + 2 egg whites
  
• 1 flour tortilla (60g)
  
• 30g philadelphia cream cheese
  
• 30g gouda cheese
  
• Fresh salad - tomato, cucumber, lettuce, wild rocket…
• 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.

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.

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)

Basic oatmeal

• 60g oats
  
• 1 tbsp chia seeds
  
• 1 scoop whey protein
  
• 200ml almond milk
  
• 1 medium banana

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.

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.

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.

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
  
• 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

• 1 burger bun
• 100g lean beef mince + onion (make a burger)
  
• 1 slice bacon
  
• 20g cheddar cheese
  
• 5g light mayo, 5g 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

• 2 eggs + 2 egg whites
  
• 3 slices bacon
  
• 2 slices whole grain toast
  
• tomato, cucumber, lettuce

Chicken burrito

• 100g 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: 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.

Chicken & hummus wrap

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

PB & Banana oats

• 60g oats
  
• 1 tbsp chia seeds
  
• 1 scoop whey protein
  
• 200ml almond milk
  
• Topping: 20g peanut butter + sliced ½ banana

Chicken in Tomato sauce

• 200g chicken
  
• 1 tsp olive oil
  
• seasonings (salt, pepper, paprika, parsley, garlic, onion powder)
  
• 200g canned tomatoes
  
• 70g rice
  
• 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
  
• salad mix - lettuce, tomato, cucumber, wild rocket, lemon juice, ½ tbsp olive oil

Chicken sandwich

• 2 slices whole grain toast
  
• 100g chicken
  
• 50g avocado
  
• 100g skyr, 10g light mayo, 10g mustard, 2-3 pickles
  
• diced celery sticks and onion, lemon juice
  
• 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
• 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…
• 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

• 3 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

Avocado toast

• 2 eggs + 2 egg whites
  
• 80g avocado (mashed with spices(salt, pepper, garlic powder) and a bit of lemon/lime juice)
  
• 2 bacon slices
  
• 2 slices whole grain toast

Tuna salad

• 1 can tuna in water
  
• 70g pasta of choice
  
• veggies (paprika, onion, tomato, cucumber, lettuce, wild rocket, baby spinach…)
  
• Sause: 40g low fat Greek yogurt, 10g Light Mayo, 10g Mustard
  
• 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
  
• 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)

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.

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.

Hummus & veggies

• 30g hummus
  
• 2 medium carrots
  
• cucumber
  
• 1 slice whole grain toast

Shrimps & rice

• 150g shrimps
  
• 1 tbsp olive oil
  
• 80g rice