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.

Picante Chicken

Products
• 1.2 pound Skinless, boneless chicken breasts
• 2 tablespoon Picante sauce

Preparations Put picante sauce into a large saucepan. Add chicken breasts to picante sauce and bring to a steady boil. Boil gently for 20 to 25 minutes or until the chicken is no longer pink inside and the 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 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

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.

Zucchini Chicken

Products
• 1.2 pound Skinless, boneless chicken breast halves
• 1/2 teaspoon Garlic salt
• 2/3 . Onion, thinly sliced
• 2/3 can Sliced tomatoes
• 2/3 can Sliced zucchini

Preparations Season both sides of chicken breasts with garlic salt and pepper. Cook seasoned chicken breasts in a skillet until chicken is browned, 3 to 4 minutes per side. Add onion and cook and stir until onion is browned, 3 to 4 minutes. Pour diced tomatoes, zucchini over chicken, season with herbs. Simmer until chicken is no longer pink and the juices run clear, about 15 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

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.

Tilapia with Mango Salsa

Products
• 1.3 pound Fresh tilapia fillets
• 1 . Mango - peeled and diced
• 2 tablespoon Chopped red onion
• 1/2 cup Cilantro leaves, chopped
• 2 tablespoon Lime juice
• 1/2 teaspoon Salt
• 2 tablespoon Olive oil, divided
• 2 teaspoon Curry powder
• 2 teaspoon Garlic pepper seasoning

Preparations For the mango salsa, combine the mango, red onion, cilantro, lime juice and salt in a glass bowl. Set aside. For the tilapia rub, mix together olive oil, curry powder and garlic pepper in a small bowl. Rub this mixture onto both sides of the fish fillets. Heat the remaining olive oil in a large skillet over medium-high heat. Cook the fish for about 3 minutes on each side or until it flakes easily with a fork. Serve with the mango salsa. 

*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

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.

Pineapple Grilled Pork Chops

Products
• 1 pound Pork chops
• 1 can Pineapple rings, juice drained and preserved
• 2 tablespoon Soy sauce
• 1/8 teaspoon Garlic powder
• 1/2 pinch Ground black pepper

Preparations Mix together the drained pineapple juice, soy sauce, and garlic powder together in a large plastic zipper bag, and smash the bag a few times with your hands to mix the marinade. Place the pork chops into the marinade, squeeze out any air in the bag, seal it, and refrigerate overnight. Reserve the pineapple rings. Preheat an outdoor grill for medium heat, and lightly oil the grate. Remove the chops from the marinade and grill until browned 5 to 8 minutes per side. While the meat is grilling, place pineapple rings onto the grill, and allow to cook until hot and the slices show grill marks. Serve the chops topped with the grilled pineapple rings. 

*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

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.

The Easiest Chicken

Products
• 1.2 pound Skinless, boneless chicken breast halves
• 1 cup Tomato sauce
• 2 teaspoon Ground black pepper

Preparations In a large skillet combine the tomato sauce and ground black pepper. Add the chicken and simmer over medium heat until the sauce begins to boil. Reduce heat to low and let simmer for 15 to 20 minutes. Turn chicken occasionally, spooning sauce over it. Let cool and 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.

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.

Cod with lemon

Products
• 1.4 pound Cod fillets
• 2 teaspoon Coconut oil
• 1 . Lemon, juiced

Preparations In a large skillet, heat coconut oil over medium high heat until hot. Add fillets and squeeze 1/2 of the lemon's juice over the tops. Sprinkle with pepper to taste. Cook for 4 minutes and turn. Squeeze with the remaining lemon's juice and sprinkle with pepper to taste. Continue to cook until fillets flake 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

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 and Spring Onions

Products
• 0.8 pound Beef flank steak, sliced the diagonal
• 1 tablespoon Olive oil
• 2 tablespoon Finely chopped garlic
• 1/4 teaspoon Grated fresh ginger root
• 2 tablespoon Soy sauce
• 4 tablespoon Water
• 2 tablespoon Dark brown sugar
• 2 tablespoon Cornstarch
• 2 bunch Green onions

Preparations Heat olive oil in a saucepan over medium heat, and cook and stir the garlic and ginger until they release their fragrance, about 30 seconds. Pour in the soy sauce, water, and brown sugar. Raise the heat to medium-high, and stir 4 minutes, until the sugar has dissolved and the sauce boils and slightly thickens. Remove sauce from the heat, and set aside.В Place the sliced beef into a bowl, and stir the cornstarch into the beef, coating it thoroughly. Allow the beef and cornstarch to sit until most of the juices from the meat have been absorbed by the cornstarch, about 10 minutes.В Heat the olive oil in a deep-sided skillet or wok to 190 degrees C (370 degrees F).В Shake excess cornstarch from the beef slices, and drop them into the hot oil, a few at a time. Stir briefly until the edges become crisp and start to brown, about 2 minutes. Remove the beef from the oil with a large slotted spoon, and allow to drain on paper towels to remove excess oil.В Pour the oil out of the skillet or wok, and return the pan to medium heat. Return the beef slices to the pan, stir briefly, and pour in the reserved sauce. Stir once or twice to combine, and add the green onions. Bring the mixture to a boil, and cook until the onions have softened and turned bright green, about 2 minutes.В В 

*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