Perfect Breakfast

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• 2 . Eggs
• 1/2 tablespoon Butter
• 1 . Slice sourdough bread, toasted
• 1/2 . Avocado - peeled, pitted, and sliced
• 2/3 tablespoon Grated Parmesan cheese, or more to taste

Preparations Melt butter in a skillet over medium heat and add the eggs. Allow the egg whites to cook until mostly firm before breaking the yolks. Continue cooking until eggs are completely cooked and no longer runny, 2 to 3 minutes. Spread one side of toasted sourdough bread slice with Dijon mustard. Arrange avocado slice onto the mustard. Top avocado with cooked eggs.В Sprinkle Parmesan cheese over eggs.

Picante Chicken

Products
• 1.2 pound Skinless, boneless chicken breasts
• 2 tablespoon Picante sauce

Preparations Put picante sauce into a large saucepan. Add chicken breasts to picante sauce and bring to a steady boil. Boil gently for 20 to 25 minutes or until the chicken is no longer pink inside and the juices run clear. 

*The given recipe is for lunch and dinner so that you don't have to cook twice. Consume the bigger part of the meal at lunch and leave the remainder for dinner.

Boiled Potatoes

Products
• 1 cup Potatoes cubed

Preparations Bring a large pot of salted water to a boil. Add potatoes and cook until tender, 20 to 30 minutes.

Protein bar

Smaller part of the lunch

Seasonal salad

Perfect Breakfast

Products
• 2 . Eggs
• 1/2 tablespoon Butter
• 1 . Slice sourdough bread, toasted
• 1/2 . Avocado - peeled, pitted, and sliced
• 2/3 tablespoon Grated Parmesan cheese, or more to taste

Preparations Melt butter in a skillet over medium heat and add the eggs. Allow the egg whites to cook until mostly firm before breaking the yolks. Continue cooking until eggs are completely cooked and no longer runny, 2 to 3 minutes. Spread one side of toasted sourdough bread slice with Dijon mustard. Arrange avocado slice onto the mustard. Top avocado with cooked eggs.В Sprinkle Parmesan cheese over eggs.

Baked Salmon

Products
• 0.8 pound Fillets salmon
• 2 . Cloves garlic, minced
• 1 teaspoon Dried basil
• 1 teaspoon Salt
• 1 teaspoon Ground black pepper
• 1 tablespoon Lemon juice
• 1 tablespoon Fresh parsley, chopped

Preparations In a medium glass bowl, prepare marinade by mixing garlic, basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a medium glass baking dish, and cover with the marinade. Marinate in the refrigerator about 1 hour if you want. Preheat oven to 190 degrees C (375 degrees F ). Place fillets in aluminum foil, cover with marinade, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork. 

*The given recipe is for lunch and dinner so that you don't have to cook twice. Consume the bigger part of the meal at lunch and leave the remainder for dinner.

Whole grain rice

Products
• 1/4 cup Rice

Preparations Wash the rice with cold water in a bowl. Strain and repeat twice. Put a fairly large amount of water in a big pan and bring to the boil. Add salt if you prefer. Tip the rice into the boiling water and stir round. Boil vigorously for about 20-25 minutes stirring occasionally. Strain with a sieve. Rinse with water boiled in a kettle. Your rice is ready! Optional: Put the butter into the serving bowl.

Protein bar

Smaller part of the lunch

Seasonal salad

Oatmeal Pancakes

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• 1/2 . Egg
• 1/4 cup All-purpose flour
• 1/4 cup Quick cooking oats
• 1/2 tablespoon Brown sugar
• 1/2 teaspoon Baking powder
• 1/4 teaspoon Baking soda
• 1/4 teaspoon Salt
• 1/3 cup Almond milk
• 1/2 teaspoon Vanilla extract
• 1 tablespoon Vegetable oil

Preparations Place flour, oats, sugar, baking powder, baking soda, salt, vanilla and egg in a food processor and puree until smooth. Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle.

Pork Skewers

Products
• 1 pound Pork tenderloin
• 2 tablespoon Teriyaki sauce
• 1 tablespoon Vinegar
• 1 tablespoon Olive oil
• 1/2 teaspoon Red pepper flakes

Preparations In a medium bowl, mix teriyaki sauce, vinegar, olive oil and red pepper flakes. Place pork tenderloin cubes in the mixture. Toss to coat. Preheat an outdoor grill for high heat and lightly oil grate. Place pork on skewers. Cook on the prepared grill, turning and brushing with the teriyaki sauce mixture frequently. Cook 10 to 12 minutes, or to desired doneless. 

*The given recipe is for lunch and dinner so that you don't have to cook twice. Consume the bigger part of the meal at lunch and leave the remainder for dinner.

Boiled long grain rice

Products
• 1/4 cup long grain Rice

Preparations Wash the rice with cold water in a bowl. Strain and repeat twice. Put a fairly large amount of water in a big pan and bring to the boil. Add salt if you prefer. Tip the rice into the boiling water and stir round. Boil vigorously for about 10-12 minutes (check the package for specific instructions) stirring occasionally. Strain with a sieve. Rinse with water boiled in a kettle. Your rice is ready!

Egg whites

Products
• 2 . Eggs

Preparations Cover eggs with cold water and bring to a rolling boil, partially covered. Reduce heat to low and cook eggs, covered completely, 30 seconds. Remove from heat and let stand, covered, 15 minutes. Transfer eggs with a slotted spoon to a bowl of ice and cold water to stop cooking and let stand 5 minutes. Peel eggs and halve lengthwise. Carefully remove yolks and eat only the egg whites.

Smaller part of the lunch

Seasonal salad

Oatmeal Pancakes

Products
• 1/2 . Egg
• 1/4 cup All-purpose flour
• 1/4 cup Quick cooking oats
• 1/2 tablespoon Brown sugar
• 1/2 teaspoon Baking powder
• 1/4 teaspoon Baking soda
• 1/4 teaspoon Salt
• 1/3 cup Almond milk
• 1/2 teaspoon Vanilla extract
• 1 tablespoon Vegetable oil

Preparations Place flour, oats, sugar, baking powder, baking soda, salt, vanilla and egg in a food processor and puree until smooth. Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle.

Apple Chicken

Products
• 1.2 pound Bone-in chicken breast halves, skinless
• 1 package Dry onion soup mix
• 1 package Cream of chicken soup mix
• 2 tablespoon Soy sauce
• 2 . Crushed garlic
• 1 cup Apple juice
• 1 cup Orange juice

Preparations Preheat oven to 175 degrees C (350 degrees F). Place the chicken pieces in a lightly greased baking dish. In a medium bowl combine cream of chicken soup mix, soy sauce, garlic, apple and orange juice, salt and pepper. Mix together and pour mixture over chicken. Cover and bake in the preheated oven for 1 hour, then remove cover/lid and bake for another 1/2 hour to brown the chicken. 

*The given recipe is for lunch and dinner so that you don't have to cook twice. Consume the bigger part of the meal at lunch and leave the remainder for dinner.

Boiled Potatoes

Products
• 1 cup Potatoes cubed

Preparations Bring a large pot of salted water to a boil. Add potatoes and cook until tender, 20 to 30 minutes.

Egg whites

Products
• 2 . Eggs

Preparations Cover eggs with cold water and bring to a rolling boil, partially covered. Reduce heat to low and cook eggs, covered completely, 30 seconds. Remove from heat and let stand, covered, 15 minutes. Transfer eggs with a slotted spoon to a bowl of ice and cold water to stop cooking and let stand 5 minutes. Peel eggs and halve lengthwise. Carefully remove yolks and eat only the egg whites.

Smaller part of the lunch

Seasonal salad

Baked Omelet

Products
• 2 . Eggs
• 1/8 . Onion, chopped
• 1/8 . Green bell pepper, chopped
• 1 tablespoon Shredded Cheddar cheese

Preparations Preheat oven to 200 degrees C (400 degrees F). Prepare a round baking dish. Cook and stir onion and bell pepper in large skillet until softened, about 5 minutes.  Beat eggs and cheddar cheese in a large bowl and season with salt and black pepper. Pour mixture into prepared baking dish. Bake in preheated oven until eggs are browned and puffy, about 25 minutes. Serve warm.

Blackened Tuna

Products
• 0.9 pound Fresh tuna steaks
• 4 tablespoon Herbs
• 4 teaspoon Olive oil
• 4 teaspoon Butter

Preparations Generously coat the tuna with herbs by your taste. Place tuna steaks in a heat pan. Cook on one side for 3 to 4 minutes, or until blackened. Turn steaks, and cook for 3 to 4 minutes, or to desired doneness. 

*The given recipe is for lunch and dinner so that you don't have to cook twice. Consume the bigger part of the meal at lunch and leave the remainder for dinner.

Whole grain rice

Products
• 1/4 cup Rice

Preparations Wash the rice with cold water in a bowl. Strain and repeat twice. Put a fairly large amount of water in a big pan and bring to the boil. Add salt if you prefer. Tip the rice into the boiling water and stir round. Boil vigorously for about 20-25 minutes stirring occasionally. Strain with a sieve. Rinse with water boiled in a kettle. Your rice is ready! Optional: Put the butter into the serving bowl.

Protein bar

Smaller part of the lunch

Seasonal salad

Baked Omelet

Products
• 2 . Eggs
• 1/8 . Onion, chopped
• 1/8 . Green bell pepper, chopped
• 1 tablespoon Shredded Cheddar cheese

Preparations Preheat oven to 200 degrees C (400 degrees F). Prepare a round baking dish. Cook and stir onion and bell pepper in large skillet until softened, about 5 minutes.  Beat eggs and cheddar cheese in a large bowl and season with salt and black pepper. Pour mixture into prepared baking dish. Bake in preheated oven until eggs are browned and puffy, about 25 minutes. Serve warm.

Beef Tenderloin

Products
• 0.8 pound Beef tenderloin roast
• 2 tablespoon Soy sauce

Preparations Preheat oven to 175 degrees C (350 degrees F ). Place roast into a shallow, glass baking dish. Pour soy sauce over the tenderloin. You can use herbs you want. Bake in preheated oven for 10 minutes, then turn the roast over, and continue cooking 35 to 40 minutes, basting occasionally until the internal temperature of the roast is at 60 degrees C (140 degrees F) for medium. Or, cook to your desired degree of doneness. Let meat rest for 10 to 15 minutes before slicing.

*The given recipe is for lunch and dinner so that you don't have to cook twice. Consume the bigger part of the meal at lunch and leave the remainder for dinner.

Boiled long grain rice

Products
• 1/4 cup long grain Rice

Preparations Wash the rice with cold water in a bowl. Strain and repeat twice. Put a fairly large amount of water in a big pan and bring to the boil. Add salt if you prefer. Tip the rice into the boiling water and stir round. Boil vigorously for about 10-12 minutes (check the package for specific instructions) stirring occasionally. Strain with a sieve. Rinse with water boiled in a kettle. Your rice is ready!

Protein bar

Smaller part of the lunch

Seasonal salad

Yogurt, Almond Breakfast

Products
• 2 tablespoon Sliced almonds
• 1 cup Low fat yogurt
• 2 . Apples - peeled, cored, and sliced
• 2 tablespoon Maple syrup
• 1/2 cup Blueberries
• 2 pinch Ground cinnamon, or to taste
• 2 pinch Ground nutmeg, or to taste

Preparations Toss apple slices with maple syrup in a bowl. Place yogurt in a bowl. Top yogurt with apple mixture, blueberries, and almonds; sprinkle with cinnamon and nutmeg.

Olive Chicken

Products
• 4 tablespoon Sliced pimento-stuffed green olives
• 1.2 pound Skinless, boneless chicken breast halves
• 2 tablespoon Tablespoon olive oil
• 1/2 teaspoon Salt
• 1/2 teaspoon Ground black pepper
• 2 tablespoon Butter
• 3 . Clove garlic, chopped
• 4 tablespoon Gin
• 1 tablespoon Dry vermouth
• 1 tablespoon Lemon juice

Preparations Heat olive oil in a large skillet over medium-high heat. Season chicken breasts with salt and pepper. Place chicken in the skillet and cook until browned, about 5 minutes per side. Reduce heat to medium; add butter and garlic. Cook and stir mixture until garlic is fragrant, about 3 minutes. Mix olives, gin, vermouth, and lemon juice into chicken mixture; simmer until chicken is no longer pink in the center and sauce is thickened, about 5 minutes.

*The given recipe is for lunch and dinner so that you don't have to cook twice. Consume the bigger part of the meal at lunch and leave the remainder for dinner.

Boiled Potatoes

Products
• 1 cup Potatoes cubed

Preparations Bring a large pot of salted water to a boil. Add potatoes and cook until tender, 20 to 30 minutes.

Egg whites

Products
• 2 . Eggs

Preparations Cover eggs with cold water and bring to a rolling boil, partially covered. Reduce heat to low and cook eggs, covered completely, 30 seconds. Remove from heat and let stand, covered, 15 minutes. Transfer eggs with a slotted spoon to a bowl of ice and cold water to stop cooking and let stand 5 minutes. Peel eggs and halve lengthwise. Carefully remove yolks and eat only the egg whites.

Smaller part of the lunch

Seasonal salad