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.

Easy Baked Tilapia

Products
• 1.3 pound Fillets tilapia
• 1/8 teaspoon Seafood seasoning
• 1/2 teaspoon Garlic salt, or to taste
• 1 . Lemon, sliced
• 1 package Package frozen cauliflower with broccoli and red pepper

Preparations Preheat the oven to 190 degrees C (370 degrees F). Place the tilapia fillets in the bottom of the baking dish. Season with herbs by your taste and garlic salt. Top each one 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 and bake for 25 to 30 minutes in the preheated oven, until vegetables are tender and fish flakes easily 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

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.

Golden Pork Chops

Products
• 1 pound Pork chops
• 1/4 teaspoon Seasoned salt
• 1/4 teaspoon Freshly ground black pepper
• 2/3 . Onion, chopped
• 1.32 cup Fresh sliced mushrooms

Preparations Preheat oven to 190 degrees C (370 degrees F). Rinse pork chops, pat dry, and season with seasoned salt and pepper. Place them in a baking dish. Combine onion and mushrooms in a separate small bowl. Mix together and spoon over chops. Cover and bake in preheated oven for 45 minutes. Uncover and bake for 15 more minutes. (Note: Time could be less or more depending on thickness of chops.) Pork chops are done with their internal temperature.В Pour sauce into a medium pot and bring to a simmer. Whisk together cornstarch and sauce in a small bowl. Whisk into pot and simmer until thickened, about 2 minutes longer. Serve with pork chops.

*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

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. 

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.

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. 

Seared Tuna Steaks

Products
• 0.9 pound Ahi tuna steaks
• 2 teaspoon Kosher salt
• 1/2 teaspoon Cayenne pepper
• 2 teaspoon Butter
• 2 teaspoon Whole peppercorns

Preparations Season the tuna steaks with salt and cayenne pepper. Melt the butter in a skillet over medium-high heat. Cook the peppercorns in the mixture until they soften and pop, about 5 minutes. Gently place the seasoned tuna in the skillet and cook to desired doneness, 1,2 minutes per side for rare. 

*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.

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

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.

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 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

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.

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.

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