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

Banana Smoothie Bowl

Products
• 1 tablespoon Sliced almonds
• 1 . Bananas, divided
• 1 cup Frozen peach slices
• 1/2 tablespoon Apple
• 4 tablespoon Water
• 1 teaspoon Coconut oil
• 2 tablespoon Shredded unsweetened coconut
• 1 tablespoon Raisins

Preparations Blend banana, peaches, apple, water, and coconut oil together in a blender until smooth; pour into a serving bowl. Slice banana and arrange on top of smoothie. Add shredded coconut, almonds, and raisins.

Paprika Chicken

Products
• 1.2 pound Skinless, boneless chicken breast halve
• 1 teaspoon Coconut oil
• 1/2 teaspoon Minced garlic
• 1/2 teaspoon Paprika

Preparations Heat coconut oil in a large skillet over medium high heat. Cook garlic in oil until tender. Place chicken in the skillet, and cook about 10 minutes on each side, until no longer pink and juices run clear. Drain coconut oil from skillet. Sprinkle chicken with paprika. Cover, and simmer about 15 to 20 minutes; lightly baste chicken while cooking. Season to taste with salt and pepper. 

*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

Banana Smoothie Bowl

Products
• 1 tablespoon Sliced almonds
• 1 . Bananas, divided
• 1 cup Frozen peach slices
• 1/2 tablespoon Apple
• 4 tablespoon Water
• 1 teaspoon Coconut oil
• 2 tablespoon Shredded unsweetened coconut
• 1 tablespoon Raisins

Preparations Blend banana, peaches, apple, water, and coconut oil together in a blender until smooth; pour into a serving bowl. Slice banana and arrange on top of smoothie. Add shredded coconut, almonds, and raisins.

Turkey Meatballs

Products
• 1.3 pound Ground turkey
• 2 teaspoon Marjoram
• 1 teaspoon Salt
• 1/2 teaspoon Ground black pepper
• 1/4 teaspoon Red pepper flakes
• 1/8 teaspoon Dried oregano

Preparations Mix, salt, black pepper, red pepper flakes, and marjoram together in a small bowl. Place turkey in a large bowl and mix the spice mixture into the turkey using your hands and form into patties. Cook patties in a large skillet over medium-high heat until no longer pink in the center and the juices run clear, about 5 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.

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

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 Chicken with Herbs and Parmesan

Products
• 1.2 pound Skinless, boneless chicken breast halves
• 4 tablespoon Finely crushed herb-seasoned stuffing mix
• 2 teaspoon Dried parsley
• 1 teaspoon Curry powder
• 2 tablespoon Italian-style seasoning
• 2 tablespoon Butter

Preparations Preheat oven to 175 degrees C (350 degrees F ).В In a small shallow dish combine the stuffing mix, cheese, parsley, curry powder and seasoning. Mix together. In baking dish, melt the butter/margarine in the microwave. Dip the chicken breasts in the stuffing mixture, coating both sides of each breast. Place chicken in baking dish and sprinkle any leftover stuffing mixture over the chicken. Bake in the preheated oven for 20 minutes, then turn chicken pieces over and bake for another 20 to 25 minutes or until chicken is cooked through. Enjoy! 

*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

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.

Chicken with garlic

Products
• 1.2 pound Skinless, boneless chicken breast halves
• 2 tablespoon Parmesan cheese
• 4 teaspoon Coconut oil
• 2 . Clove garlic, crushed
• 4 tablespoon Italian-seasoned bread crumbs

Preparations Preheat oven to 220 degrees C (425 degrees F ). Heat coconut oil and garlic in a small saucepan over low heat until warmed, 1 to 2 minutes. Move garlic and coconut oil to a shallow bowl. Combine bread crumbs and Parmesan cheese in a separate shallow bowl. Dip chicken breasts in the mixture using tongs; transfer to bread crumb mixture and turn to evenly coat. Place the coated chicken to a shallow baking dish. Bake in the preheated oven until no longer pink and juices run clear, 30 to 35 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.

Protein bar

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.

Tuna Egg Sandwich

Products
• 2 can Tuna, drained
• 3 . Hard-cooked eggs, peeled and chopped
• 1 cup Chopped celery
• 4 . Slices whole wheat bread

Preparations In a medium bowl, stir together the tuna, eggs and celery. Season with salt and pepper to taste. Place half of the mixture onto 1 slice of bread and the other half on another slice of bread. Top with remaining slices of bread.

*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

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.

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