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.

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 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

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.

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

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.

German Chicken

Products
• 1.2 pound Skinless, boneless chicken breast halves
• 2 tablespoon Barbecue sauce
• 22 oz Sauerkraut

Preparations Preheat oven to 170 degrees C (350 degrees F). In baking dish, place the sauerkraut in a single layer. Place the chicken breasts on top of the sauerkraut. Pour the barbecue sauce over the chicken. Cover and bake in the preheated oven for 30 minutes or until the chicken is cooked 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!

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.

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

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.

Sesame Seared Tuna

Products
• 0.9 pound Tuna steaks
• 2 tablespoon Soy sauce
• 2 teaspoon Honey
• 1 tablespoon Sesame oil
• 2 teaspoon Rice wine vinegar
• 4 tablespoon Sesame seeds
• 1 teaspoon Olive oil

Preparations In a small bowl, stir together the soy sauce, honey and sesame oil. Divide into two equal parts. Stir the rice vinegar into one part and set aside as a dipping sauce. Spread the sesame seeds out on a plate. Coat the tuna steaks with the remaining soy sauce mixture, then press into the sesame seeds to coat.  Place steaks in a heat pan, and sear for about 30 seconds on each side. Serve with the dipping sauce and wasabi paste.  

*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

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.

Asian Marinated Pork Chops

Products
• 1 pound Pork chops
• 2 tablespoon Soy sauce
• 1 tablespoon Brown sugar
• 1 . Clove garlic, crushed
• 1 teaspoon Ground ginger
• 1 teaspoon Ground cumin
• 1 teaspoon Roasted red chili paste

Preparations Place the soy sauce, brown sugar, garlic, ginger, cumin, and chili paste in a large, heavy plastic zipper bag. Smash the bag a few times with your fingers to mix all the ingredients thoroughly and dissolve the brown sugar; place the pork chops into the marinade, and seal the bag. Allow to marinate for 30 to 45 minutes. Preheat a grill for medium heat, and lightly oil the grate. Remove the pork chops from the marinade, and discard the marinade. Shake off excess marinade, and grill the pork chops until browned, the meat is no longer pink inside, and the chops show good grill marks, 5 to 7 minutes per side. An instant-read meat thermometer inserted into the thickest part of a chop should read at least 65 degrees C (145 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.

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.

Grilled Chicken Breasts

Products
• 1.2 pound Skinless, boneless chicken breast halves
• 1/2 cup Lemon juice
• 1/2 teaspoon Onion powder
• 2 teaspoon Dried parsley

Preparations Preheat an outdoor grill for medium-high heat. Dip chicken in lemon juice, and sprinkle with the onion powder, ground black pepper, seasoning salt and parsley. Discard any remaining lemon juice. Cook on the prepared grill 10 to 15 minutes per side, or until no longer pink 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.

Protein bar

Smaller part of the lunch

Seasonal salad