BREAKFAST
Homemade Bagels
What you need:
1 cup (200g) low fat greek yogurt
1 1/4 cup (200g) spelt flour
1 egg
1 tsp baking powder
1/4 tsp salt
toppings (poppy, sesame, pumpkin seeds)
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Directions:
Mix all ingredients together and divide the dough into 5 equal pieces. Shape each one into a ball and make a hole. Top them with seeds if you like, everything but the bagel seasoning blend is delicious!
Bake bagels at 400F/200C for about
15 minutes.
BREAKFAST
Protein Pancakes
What you need:
1/4 cup oatflour
1 scoop whey protein (natural, vanilla etc)
1 tsp baking powder
1/4 low fat greek yogurt
1 Eggwhite
1 tbsp unsweetened almond milk
(optional: vanilla, lemon or almond extract)
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Directions:
Mix all ingredients together.
Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle. Flip when bubbles form and cook for another minute.
BREAKFAST
Oat Banana Pancakes
What you need:
1 1/2 cups oats
2 bananas
2 eggs
1/2 cup unsweetened almond milk
1 tsp cinnamon
2 tsp baking powder
1 tsp vanilla extract
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Directions:
Mix all ingredients in a blender.
Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle. Flip when bubbles form and cook for another minute.
BREAKFAST
Cereal Bar
What you need:
2 ripe bananas
2 tsp honey
3 tsp nut butter
3 tsp chia seeds
2 cups (160g) oats
2/3 cup (150ml) plant milk
Toppings: granola, more seeds, chocolate chips...)
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Directions:
Preheat oven to 350F.
Mix together the bananas, honey and nutbutter. Fold in the chia seeds and let sit for 10 mins. Add the oats and mix well. Fold in the milk and fill everything into a lined baking dish.
Sprinkle with your favorite crunchy granola (not the sugar loaded one) and optional chocolate chips.
Bake at 350F for 20-25 minutes.
BREAKFAST
Berry Protein Muffins
What you need:
1 1/4 cups almond flour
1 1/4 cups vanilla protein powder
3/4 tsp baking soda
1/2 tsp fine sea salt
3 eggs
1/3 cup unsweetened applesauce
2 tbsp maple syrup or monk fruit
2 tbsp coconut oil (melted)
1 tsp vinegar (white or cider)
1/2 tsp vanilla
1 cup berries (fresh or frozen)
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Directions:
Preheat oven to 350F. Line 10 cups in a standard 12-cup muffin tin with paper. In a large bowl whisk the almond flour, protein powder, baking soda, and salt.
In a small bowl, whisk the eggs, applesauce, maple syrup, oil, vinegar and vanilla.
Add the wet ingredients to the dry, stirring until blended. Fold in berries.
Divide batter evenly among prepared cups. Bake for 14-18 minutes until set at the centers and golden at the edges.
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BREAKFAST
Buckwheat Cottage Cakes
What you need:
1/3 cup (75g) buckwheat flour
1 egg
1 cup (250g) cottage cheese
1 tsp oil or cooking spray for frying
optional: flavor or sweetener
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Directions:
Mix the cottage cheese with the egg and flour. Add a sweetener or flavor of choice to it (optional).
Fry on low to medium heat for about 3 minutes on each side.
You can serve it with applesauce, yogurt and/or berries.
BREAKFAST
French Toast
What you need:
2 slices bread (whole wheat)
1 egg
2 tbsp unsweetened almond milk
Dash of cinnamon
1 tsp vanilla extract
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Directions:
Mix the egg, milk, cinnamon and vanilla together. Dip in your bread.
Coat your pan with cooking spray or a little coconut oil. Fry the bread on medium heat until it's golden on both sides.
You can top it with maple syrup, fruit, cottage cheese or all of them together :)
SNACK
Protein Fluff
What you need:
1 cup frozen berries (any frozen fruit works well)
1 scoop of whey
1 tsp xanthan gum (optional) for extra gooeyness
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Directions:
Mix all ingredients in a high speed blender. You might have to stop and scrape down the sides a few times until you get the fluffy consistency.
SNACK
Chocolate Covered
Donuts
What you need:
1 cup pitted medjool dates
1/2 cup almond milk
1/2 cup peanut butter
1/4 cup almond flour
1/4 cup tapioca starch
1/2 tsp baking soda
for the glaze:
1 cup coconut milk
2.5 oz dark or unsweetened chocolate (85% - 100%)
1 tbsp almond butter
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Directions:
Preheat oven to 350F.
Prepare a donut pan by greasing with coconut oil or spray. The recipe will make 6 regular or 12 mini donuts .
Mix the dates, peanut butter and milk in a high-speed blender until smooth. Add the rest of the ingredients and blend until fully combined. Spoon the batter into the prepared pan about 3/4 full. Smooth the tops to avoid inconsistent baking. Bake for about 20 minutes.
For the glaze melt the chocolate with the almond butter. Stir in the milk and mix well until it becomes smooth and glaze like. Add more milk if glaze appears to be too thick. Once the donuts are cooled down dip into glaze and top with roasted nuts, shredded coconut, edible flowers or whatever your heart desires!
SNACK
5 Minute Cheesecake
What you need:
1 cup low fat curd or greek yogurt
1 egg
1 1/2 tbsp Vanilla Pudding Powder
15g whey protein
sweetener of choice.
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Directions:
mix everything together
(optional: fold in a handful of blueberries or strawberries.)
Scoop it into a microwave safe bowl and microwave on 800 W for 4-5 minutes.
SNACK
Packed
Protein Shake
What you need:
1 cup almond milk
handful of spinach
1 cup frozen berries
a little fresh ginger
1/2 cucumber
1 tbsp peanut butter
1 scoop protein powder
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Directions:
mix everything in a blender.
pro tip: Always start with liquids.
SNACK
Green
Protein Shake
What you need:
1 cup coconut water
handful lettuce
handful arugula
1/2 cucumber
a little fresh ginger
1 tsp fresh lemon juice
1 cup frozen tropical fruit mix
1 scoop protein powder
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Directions:
mix everything in a blender.
pro tip: Always start with liquids.
SNACK
No Bake
Choco PB Bars
What you need:
¾ cup natural peanut butter
¼ cup honey
1 tbsp melted coconut oil
1 tsp vanilla
1/3 cup ground flaxseed meal
1/2 cup vanilla or plain protein powder
2.5 ounces 85% or more dark chocolate
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Directions:
mix together peanut butter, honey, coconut oil, vanilla until smooth. Add in ground flaxseed meal and protein powder. Use a spoon to mix together until you can’t anymore, then use clean hands to help work together. The batter should be similar to cookie dough.
Press into an 8x4 inch pan lined with parchment paper.
Melt the chocolate in a pot over low heat and pour over the batter. Tilt the pan so the chocolate covers everything evenly.
Put in fridge for ~ an hour. Great to freeze too!
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SNACK
1 Minute Low Carb
Mug Cake
What you need:
2 tbsp almond flour
1 tbsp granulated sweetener of choice
1 tbsp cocoa powder
1/8 tsp baking powder
1 tbsp smooth nut butter
3 tbsp unsweetened almond milk
1 tbsp chocolate chips of choice (optional)
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Directions:
Lightly grease a small microwave safe container with cooking spray and set aside.
In a small mixing bowl, combine all your dry ingredients and mix well.
In a separate bowl, combine your smooth nut butter with milk and whisk together. Combine your wet and dry ingredients and mix well. If using chocolate chips, fold them in.
Microwave in 30-second intervals until desired texture is achieved. Remove from the microwave and let sit for a minute, before enjoying.
MAIN COURSE
Healthier
Beef Lo Mein
What you need:
8 ounces lo mein noodles or whole wheat spaghetti
3 cups broccoli florets
1 Tablespoon olive oil
8 ounce flank steak sliced against the grain
3 garlic cloves minced
1 medium carrot shredded
¼ cup packed brown sugar
¼ cup reduced-sodium soy sauce
2 Tablespoons hoisen sauce
2 teaspoons sesame oil
¼ teaspoon ground ginger
¼ teaspoon crushed red pepper flakes
¼ teaspoon pepper
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Directions:
In a large pot with boiling water, cook the noodles according to package directions. Add the broccoli the last 5 minutes of cooking and let them cook until tender. Drain the noodles and broccoli.
While the pasta is cooking, add olive oil to a medium sized skillet. Cook the steak until no longer pink. Add the garlic, and carrots and cook for a minute more.
In a small bowl whisk together the brown sugar, soy sauce, hoisin sauce, sesame oil, ginger, red pepper and pepper.
Add the spaghetti to the skillet and pour the sauce on top and toss until combined.
MAIN COURSE
Sweet Potato
Curried Chicken
What you need:
1/4 cup quinoa
1/4 tsp cinnamon
2 tbsp raisins
1 medium sweet potato peeled + chopped
1 zucchini
a little pepper, curry, curcuma, paprika powder
2 garlic cloves minced (about 1 tablespoon)
1 tbsp freshly grated ginger
1 can coconut milk
1 tbsp of vegetable stock
1/2 yellow onion, diced
1 lb. chicken breasts cut into 1-inch cubes
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Directions:
Boil the quinoa and mix with a little cinnamon and raisins. Set aside.
Cut sweet potatoes and zucchini into pieces, fry the sweet potatoes and season with pepper, curry, curcuma, paprika. Add the zucchini, fresh ginger, a can of coconut milk and 1 tablespoon of vegetable stock. Bring to boil and simmer until the potatoes are tender.
In the meantime, fry the onion and add the chicken. Once cooked through add the chicken to the curry. Season to taste with salt and pepper.
Serve the curry over quinoa.
BREAKFAST
Sweet Potato Protein Pancakes
What you need: (6 servings)
2 large sweet potatoes
1 1/2 cups low-fat cottage cheese
1 1/2 cups oats
5 large eggs
4 large eggwhites
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1 1/2 tbsp maple syrup
cooking spray
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Directions:
Preheat oven to 400F.
Pierce each potato several times with a fork. Place them on a baking sheet and bake about 50 minutes, until tender. Remove from the oven and carefully make a slit lengthwise. Let them cool for a few minutes, scoop the flesh into a blender.
Add the cottage cheese, oats, eggs, egg whites, cinnamon, nutmeg, and maple syrup to the blender, and blend until smooth.
Spray a large skillet (or griddle) with cooking spray and place over medium heat. Scoop a heaping 1/3 cup of the batter into the skillet and cook pancakes until they are golden brown.
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MAIN COURSE
Mediterranean
Slow Cooker Chicken
What you need: (4 servings)
4 boneless, skinless chicken breasts
1 can (28 oz) crushed tomatoes
1 (8 oz) container mushrooms, sliced
1 garlic clove, minced
1/2 yellow onion, chopped
1 tsp Italian Seasoning
1/4 tsp salt
1/8 tsp freshly ground black pepper
1 cup fresh basil leaves, chopped
1/4 cup pitted olives, sliced
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Directions:
In the slow cooker, add the chicken, tomatoes, mushrooms, garlic, onion, Italian Seasoning, salt and pepper. Stir to combine. Cover and cook on low for 4 to 6 hours.
Turn off the slow cooker and stir in the basil and olives.