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.

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!

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.

Vinegar Chicken

Products
• 1.2 pound Skinless, boneless chicken breasts
• 2 tablespoon Garlic salt
• 2/3 cup Vinegar

Preparations Preheat oven to 170 degrees C (350 degrees F). Place chicken breasts in baking dish. Sprinkle with garlic salt, then pour vinegar over all. Bake for 35 minutes or until chicken is browned and cooked through, and 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.

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.

BBQ Turkey Meatballs

Products
• 1 pound Ground turkey
• 4 tablespoon Seeded, chopped peppers
• 2 teaspoon Parsley

Preparations Preheat a grill for high heat. In a bowl, mix the turkey, peppers and parsley, and season with salt and pepper. Form the mixture into patties. Cook patties about 8 minutes per side on the prepared grill, to an internal temperature of 90 degrees C (180 degrees F). 

*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

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 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.

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 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.

Healthier Baked Tilapia

Products
• 1.3 pound Fillets tilapia
• 1/4 teaspoon Seafood seasoning
• 1 . Clove garlic, minced
• 1 . Lemon, sliced
• 1 package Frozen cauliflower with broccoli and red pepper

Preparations Preheat the oven to 190 degrees C (370 degrees F).  Place tilapia fillets in the bottom of the baking dish and season with seafood seasoning. Cook garlic in a small bowl in the microwave, about 30 seconds on medium and pour over fish. Top each fillet with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper. Cover the dish with aluminum foil. Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, 25 to 30 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.

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

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.

Marinated Spicy Pork Chops

Products
• 1 pound Center cut pork chops
• 3 tablespoon Soy sauce
• 1 teaspoon Fresh lemon juice
• 1/2 teaspoon Brown sugar
• 1/2 teaspoon Chili sauce
• 1/3 teaspoon Garlic powder

Preparations In a large resealable bag, mix together the soy sauce, lemon juice, brown sugar, chili sauce, and garlic powder. Place the pork chops into the bag, carefully seal the bag, and marinate for 6-12 hours in the refrigerator (If you want). Turn the bag over about halfway through. Preheat an outdoor grill for high heat. Arrange pork chops on grate, and cook 5 to 7 minutes on each 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!

Protein bar

Smaller part of the lunch

Seasonal salad