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.

Chicken with Herbs

Products
• 1.2 pound Skinless, boneless chicken breast halves
• 1 tablespoon Dried parsley, divided
• 1 tablespoon Dried basil, divided
• 4 . Cloves garlic, thinly sliced
• 1/2 teaspoon Salt
• 1/2 teaspoon Crushed red pepper flakes
• 2 . Tomato, sliced

Preparations Preheat oven to 170 degrees C (350 degrees F). Coat baking dish with cooking spray. Sprinkle parsley and basil evenly over the bottom of the baking dish. Arrange chicken breast halves in the dish, and sprinkle evenly with garlic slices. In a small bowl, mix the parsley, basil, salt, and red pepper; sprinkle over the chicken. Top with tomato slices. Bake covered in the preheated oven 25 minutes. Remove the cover, and continue baking 15 minutes, or until chicken 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

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.

Blackened Salmon Fillets

Products
• 0.8 pound Salmon fillets, skin and bones removed
• 1 tablespoon Ground paprika
• 2 teaspoon Ground cayenne pepper
• 2 teaspoon Onion powder
• 1/4 teaspoon Salt
• 1/4 teaspoon Ground white pepper
• 1/4 teaspoon Ground black pepper
• 1/4 teaspoon Dried thyme
• 1/4 teaspoon Dried basil
• 1/4 teaspoon Dried oregano
• 2 teaspoon Unsalted coconut butter

Preparations In a small bowl, mix paprika, cayenne pepper, onion powder, salt, white pepper, black pepper, thyme, basil and oregano. Sprinkle salmon fillets evenly with the cayenne pepper mixture. Drizzle one side of each fillet with coconut butter. In a large, heavy skillet over high heat, cook salmon, butter side down, until blackened, 2 to 5 minutes. Turn fillets, drizzle with remaining coconut butter, and continue cooking until blackened and 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.

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.

Meatloaf

Products
• 0.8 pound Lean ground beef
• 2 tablespoon Crushed buttery round crackers
• 2 tablespoon Shredded Cheddar cheese
• 1/4 package Dry soup mix
• 1 . Egg, beaten
• 2 teaspoon Ketchup
• 1 teaspoon Steak sauce

Preparations Preheat oven to 175 degrees C (350 degrees F ). Stir the ground beef, crushed crackers, Cheddar cheese, and soup mix in a large bowl until well combined. Whisk the eggs, ketchup, and steak sauce in a separate bowl until smooth. Mix the eggs into the meat until evenly combined, if the mixture seems too dry, add a little water. Press into a loaf pan. Bake in preheated oven until the meatloaf reaches 160 degrees F (71 degrees C) and is no longer pink in the center, 45 to 60 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!

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.

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

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

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.

Barbecue Chicken Salad

Products
• 1.2 pound Skinless, boneless chicken breast halves
• 4 stalk Celery, chopped
• 1 . Large red bell pepper, diced
• 1/2 . Red onion, diced
• 2 tablespoon Sweet corn, drained
• 2 cup Lettuce
• 4 teaspoon Olive oil

Preparations Preheat grill for high heat. Grill chicken 10 minutes on each side, or until juices run clear. Remove from heat, cool, and cube. In a large bowl, toss together the chicken, celery, red bell pepper, onion, and corn. Pour over the chicken and veggies. Stir, and chill 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.

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

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.

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