Perfect Breakfast

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• 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.

Ginger Pork Chops

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• 1 pound Pork loin chops
• 6 tablespoon Orange juice
• 4 teaspoon Soy sauce
• 4 teaspoon Minced fresh ginger root
• 4 teaspoon Grated orange zest
• 1/2 teaspoon Minced garlic
• 1/4 teaspoon Salt

Preparations In a shallow container, mix together orange juice, soy sauce, ginger, orange zest, garlic and salt. Add pork chops, and turn to coat evenly. Cover, and refrigerate for at least 2 hours, or overnight (if you want). Turn the pork chops in the marinade occasionally. Preheat grill for high heat. Grill pork chops for 5 to 6 minutes per side, or to desired doneness. 

*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.

Blackberry Chicken

Products
• 1.2 pound Skinless, boneless chicken breast halves
• 1 teaspoon Coconut oil
• 4 tablespoon Fat-free reduced-sodium chicken broth
• 2 teaspoon Minced fresh thyme
• 6 tablespoon Seedless blackberry fruit spread, no sugar added
• 1 tablespoon Balsamic vinegar

Preparations Heat the coconut oil in a skillet over medium-high heat. Cook the chicken breasts until golden brown on both sides, 2 to 3 minutes per side. While the chicken breasts are cooking, whisk together the chicken broth, thyme, blackberry spread, and balsamic vinegar. Once the chicken breasts have browned on both sides, pour in the blackberry sauce, and bring to a simmer. Reduce heat to medium-low, and simmer until the chicken breasts are no longer pink in the center, about 15 minutes. Turn the chicken breasts over halfway through cooking. Serve with the reduced blackberry sauce.

*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

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.

Salmon with Lemon

Products
• 0.8 pound Salmon fillets
• 2 teaspoon Butter, melted
• 4 tablespoon Lemon juice
• 1 tablespoon Dried dill weed
• 1/4 teaspoon Garlic powder

Preparations Preheat oven to 170 degrees C (350 degrees F ). Lightly grease a medium baking dish. Place salmon in the baking dish. Mix the butter and lemon juice in a small bowl, and drizzle over the salmon. Season with dill, garlic powder, sea salt and pepper. Bake 25 minutes in the preheated oven, or until salmon 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

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.

Beef Bulgogi

Products
• 0.8 pound Flank steak, thinly sliced
• 2 tablespoon Soy sauce
• 1 tablespoon Chopped green onion
• 2 teaspoon Minced garlic
• 2 tablespoon Sesame seeds
• 1/4 teaspoon Ground black pepper

Preparations Place the beef in a shallow dish. Combine soy sauce, green onion, garlic, sesame seeds and ground black pepper in a small bowl. Pour over beef. Cover and refrigerate for at least 1 hour or overnight. Preheat a grill for high heat. Quickly grill beef on hot grill until slightly charred and cooked through, 1 to 2 minutes per 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!

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.

Yogurt Chicken

Products
• 1 package Container plain low-fat yogurt
• 1.2 pound Skinless, boneless chicken breasts
• 1 . Lemon, juiced
• 2/3 cup Bread crumbs, seasoned
• 1/2 teaspoon Garlic powder
• 2 tablespoon Butter
• 2 teaspoon Chopped fresh parsley

Preparations Preheat oven to 170 degrees C (350 degrees F). Place yogurt in a small bowl and stir until creamy smooth. Add lemon and stir together. (Note: If you do not stir the yogurt first, the lemon juice will make the yogurt curdle.) In a separate shallow dish or bowl combine the bread crumbs, garlic powder and salt to taste and mix them together. In a baking dish place chicken breast. Rinse chicken breasts and pat dry. Dip each breast in the lemon/yogurt mixture, then in the bread crumb mixture (coating completely but not heavily). Place coated chicken in the baking dish and top each breast with butter. Sprinkle with chopped parsley and bake in the preheated oven for 1 hour. Let cool for 5 to 10 minutes before serving. 

*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.

Turkey Meatballs

Products
• 1.3 pound Ground turkey
• 2 teaspoon Marjoram
• 1 teaspoon Salt
• 1/2 teaspoon Ground black pepper
• 1/4 teaspoon Red pepper flakes
• 1/8 teaspoon Dried oregano

Preparations Mix, salt, black pepper, red pepper flakes, and marjoram together in a small bowl. Place turkey in a large bowl and mix the spice mixture into the turkey using your hands and form into patties. Cook patties in a large skillet over medium-high heat until no longer pink in the center and the juices run clear, about 5 minutes per 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.

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

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.

Paprika Chicken

Products
• 1.2 pound Skinless, boneless chicken breast halve
• 1 teaspoon Coconut oil
• 1/2 teaspoon Minced garlic
• 1/2 teaspoon Paprika

Preparations Heat coconut oil in a large skillet over medium high heat. Cook garlic in oil until tender. Place chicken in the skillet, and cook about 10 minutes on each side, until no longer pink and juices run clear. Drain coconut oil from skillet. Sprinkle chicken with paprika. Cover, and simmer about 15 to 20 minutes; lightly baste chicken while cooking. Season to taste with salt and pepper. 

*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