Summer Berry Parfait

Products
• 2/3 cup Blueberries
• 2/3 cup Sliced strawberries
• 1 package Vanilla yogurt
• 1 tablespoon Wheat germ
• 1/2 . Banana, sliced
• 1/3 cup Granola

Preparations Layer strawberries, blueberries, container yogurt, wheat germ, sliced banana, and granola in a large bowl. Continue to build the parfait, repeating the layers until all of the ingredients are used completely. 

Italian Turkey Meatloaf

Products
• 1.3 pound Ground turkey
• 1 . Egg
• 4 tablespoon Italian seasoned bread crumbs
• 1 teaspoon Italian seasoning
• 1/2 . Clove garlic, minced
• 1/2 teaspoon Ground black pepper, or to taste
• 1/4 teaspoon Salt, or to taste
• 2 cup Tomato sauce, divided

Preparations Preheat oven to 200 degrees C (400 degrees F). Prepare a baking dish with cooking spray. Mix turkey, egg, bread crumbs, Italian seasoning, garlic, black pepper, and salt in a large bowl, shape into a loaf and put into prepared baking dish. Bake in preheated oven for 40 minutes. Spoon about half the tomato sauce over the loaf and continue baking until the meatloaf is no longer pink in the center, 10 to 15 minutes more. Rest meatloaf 5 to 10 minutes before slicing to serve. While the meatloaf rests, warm remaining tomato sauce in a small saucepan over medium-low heat and serve with the sliced meatloaf. 

*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.

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

Summer Berry Parfait

Products
• 2/3 cup Blueberries
• 2/3 cup Sliced strawberries
• 1 package Vanilla yogurt
• 1 tablespoon Wheat germ
• 1/2 . Banana, sliced
• 1/3 cup Granola

Preparations Layer strawberries, blueberries, container yogurt, wheat germ, sliced banana, and granola in a large bowl. Continue to build the parfait, repeating the layers until all of the ingredients are used completely. 

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 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

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.

Simple Lemon Chicken

Products
• 1.2 pound Skinless, boneless chicken breast halves
• 2 . Lemon
• 2 tablespoon Olive oil
• 2 pinch Dried oregano
• 4 sprigs Fresh parsley, for garnish

Preparations Cut lemon in half, and squeeze juice from lemon on chicken. Season with salt to taste. Let sit while you heat small skillet and put chicken there. As you saute chicken, add more lemon juice, pepper to taste, and oregano. Saute for 5 to 10 minutes each side, or until juices run clear. Serve with parsley for garnish. 

*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.

Fast Tuna Salad

Products
• 2 can Canned tuna
• 4 tablespoon Prepared basil pesto sauce
• 6 tablespoon Oil-packed sun-dried tomatoes, drained and diced
• 2 tablespoon Parmesan cheese

Preparations In a bowl, mix the tuna, pesto, sun-dried tomatoes. Cover, and refrigerate until ready to serve. 

*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

Grilled Sandwich

Products
• 2 . Slices whole wheat bread
• 2 tablespoon Peanut butter
• 1 . Banana, sliced

Preparations Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Grill the sandwich about 2 minutes per side.

Chinese Pork Chops

Products
• 1 pound Boneless pork chops
• 2 tablespoon Soy sauce
• 2 teaspoon Lemon juice
• 1/4 teaspoon Ground ginger
• 1/8 teaspoon Garlic powder

Preparations In a bowl, mix the soy sauce, lemon juice, ginger, and garlic powder. Set aside some of the mixture in a separate bowl for marinating during cooking. Pierce the pork chops on both sides with a fork, place in a large resealable plastic bag, and cover with the remaining marinade mixture. Preheat the grill for high heat. Discard marinade, and grill pork chops 6 to 8 minutes per side.

*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

Grilled Sandwich

Products
• 2 . Slices whole wheat bread
• 2 tablespoon Peanut butter
• 1 . Banana, sliced

Preparations Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Grill the sandwich about 2 minutes per side.

Yogurt Chicken

Products
• 1 package Container plain low-fat yogurt
• 1.2 pound Skinless, boneless chicken breasts
• 1 . Lemon, juiced
• 2/3 cup Bread crumbs, seasoned
• 1/2 teaspoon Garlic powder
• 2 tablespoon Butter
• 2 teaspoon Chopped fresh parsley

Preparations Preheat oven to 170 degrees C (350 degrees F). Place yogurt in a small bowl and stir until creamy smooth. Add lemon and stir together. (Note: If you do not stir the yogurt first, the lemon juice will make the yogurt curdle.) In a separate shallow dish or bowl combine the bread crumbs, garlic powder and salt to taste and mix them together. In a baking dish place chicken breast. Rinse chicken breasts and pat dry. Dip each breast in the lemon/yogurt mixture, then in the bread crumb mixture (coating completely but not heavily). Place coated chicken in the baking dish and top each breast with butter. Sprinkle with chopped parsley and bake in the preheated oven for 1 hour. Let cool for 5 to 10 minutes before serving. 

*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.

Baked Halibut Steaks

Products
• 1.1 pound Halibut steaks
• 1/2 teaspoon Coconut oil
• 1/2 cup Diced zucchini
• 4 tablespoon Minced onion
• 1/2 . Clove garlic, peeled and minced
• 1 cup Diced fresh tomatoes
• 1 tablespoon Chopped fresh basil
• 1/4 teaspoon Salt
• 1/4 teaspoon Ground black pepper

Preparations Preheat oven to 230 degrees C (450 degrees F). Lightly grease a shallow baking dish. Heat coconut oil in a medium saucepan over medium heat and stir in zucchini, onion, and garlic. Cook and stir 5 minutes or until tender. Remove saucepan from heat and mix in tomatoes, basil, salt, and pepper. Arrange halibut steaks in a single layer in the prepared baking dish. Spoon equal amounts of the zucchini mixture over each steak. Bake 15 minutes in the preheated oven, or until fish is 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