AVOCADO EGG SALAD
TIME: 15 MIN

2 EGGS
½ AVOCADO
PARSLEY
½ TBSP DIJON MUSTARD
½ LEMON
SALT & PEPPER
WHOLE WHEAT BREAD OR GLUTEN FREE BREAD  

Place eggs into a small saucepan and cover with water. Bring to a boil, cover and reduce heat to a simmer. Allow to cook for 12 minutes.

While eggs are cooking, chop parsley and add to a large bowl with avocado, lemon juice, mustard, salt & pepper.

Once eggs are done, drain and cover with cold water to cool for about 1 minute. Peel eggs and add to bowl with other ingredients. Mash everything together, adjust seasoning to taste. Spread avocado egg salad over slice of bread.

BLUEBERRY LEMON OVERNIGHT OATS
TIME: 5 MIN (if you have prepped it the night before)

50G BLUEBERRIES
50G OATS
1 TSP CHIA SEEDS
2 TBSP COCONUT YOGURT
2 TBSP ALMOND MILK
½ LEMON ZEST
½ TSP VANILLA EXTRACT OR MAPLE SYRUP

Start mashing ½ the blueberries in a bowl. Reserve the remaining blueberries for topping.

Add oats, chia seeds, yogurt, almond milk and vanilla extract or maple syrup. Stir everything together well, cover and refrigerate for minimum 2 hours (I prefer to do it the night before).

Remove the overnight oats from the fridge, give them a stir, and top with the rest of the blueberries and lemon zest. You can add some nut butter if desired.

FRITTATA WITH TOMATOES AND BASIL
TIME: 10 MI

2 EGGS
4 CHERRY TOMATOES
SPINACH
1 TSP OIL
SALT & PEPPER
¼ AVOCADO
BASIL LEAVES
SOME FETA/GOAT CHEESE

Heat up a medium sized pan on medium heat. Wash and halve tomatoes add with some olive oil to the pan, stirring around occasionally. While the tomatoes cook, crack eggs in a small bowl and whisk. Add salt & pepper and whisk again.

Add spinach to the pan and stir with the tomatoes until leaves begin to wilt. Space cooked tomatoes and spinach evenly throughout the pan. Pour eggs overtop. Once eggs are cooked through, serve on a plate with some avocado.

BLENDED RASPBERRY CHIA PUDDING
TIME: 10 MIN 

2 TBSP CHIASEEDS
200ML ALMOND MILK
½ TSP CINNAMON
½ TSP VANILLA EXTRACT OR MAPLE SYRUP
100G RASPBERRIES

In a bowl, mix all ingredients (except raspberries). Make sure to mix well, so that the chia seeds can absorb all the milk. Once the mixture has reached a thickened, pudding like consistency, place into a blender along with the raspberries (safe some for topping). Blend well. Pour blended chia pudding into a glass and top with raspberries and other desired toppings like coconut flakes and nuts.

HEALTHY BAKED PEAR OATMEAL
TIME: 30 MIN 

40G OATS
20G WALNUTS
1 PEAR
50ML ALMOND MILK
1 TSP CINNAMON
½ TSP GROUND GINGER
½ TSP BAKING POWDER 
PINCH SALT
1 TBSP COCONUT YOGURT
OPTIONAL ADD 1 TBSP MAPLE SYRUP OR VANILLA EXTRACT  

Preheat oven to 180C. Chop the pear into chunks (leave skin on).

In a large mixing bowl, stir dry ingredients together (oats, ginger, cinnamon, salt & baking powder).

Then pour wet ingredients (almond milk and optional: vanilla extract or maple syrup) into a bowl. Stir wet and dry ingredients together until well-combined and fold in chopped pears.

Pour the mixture evenly into a baking dish and sprinkle the top with walnuts. Place baking dish in oven for about 20 – 25 minutes, until golden.

Remove oatmeal form oven and allow to cool for a few minutes before serving with some coconut yogurt and a drizzle of almond butter.

LUNCH

TUNA CUCUMBER SALAD WITH AVOCADO
TIME: 10 MIN 

1 CUCUMBER
½ AVOCADO
1 CAN TUNA (in water)
1 TBSP SOY SAUCE
1 TBSP OLIVE OIL
1 TBSP HEMP SEEDS
SALT & PEPPER 

Thinly slice cucumber into a large bowl.

Slice and add the avocado, canned tuna and hemp seeds.

Drizzle salad with soy sauce and olive oil. Add salt & pepper to taste.

KALE BUTTERNUT SQUASH SALAD
TIME: 40 MIN

1 BUNCH KALE
1 TBSP OLIVE OIL
½ LEMON (left over from lunch)
½ TSP GARLIC POWDER
SALT & PEPPER
QUINOA (left over from yesterday)
½ SQUAH (left over from yesterday)
FETA OR GOATH CHEESE
PUMPKIN SEEDS
DRIED CRANBERRIES 

Preaheat oven to 200C. Cut quash into cubes and place on a baking sheet with some olive oil and salt. Transfer to the oven for 30 minutes, tossing halfway.

Meanwhile, place kale in a large bowl and drizzle with olive oil, lemon juice, garlic powder salt & pepper. Using your hands squeeze and massage the oil-lemon mixture into the kale. Stir in the left-over quinoa, cover the bowl and let sit.

Once the squash is cooked, add them to the massaged kale along with feta or goat cheese, dried cranberries and pumpkin seeds. Toss well, adding salt & pepper if desired. Serve and enjoy.

LENTIL BEET SALAD
TIME: 10 MIN

2 LARGE COOKED BEETS
½ CAN LENTILS
ARUGULA LEAVES
OPTIONAL: TOASTED BREAD FOR SERVING 

DRESSING:
1 TBSP OLIVE OIL
1 TSP DIJON MUSTARD
1 TBSP WINE VINEGAR
SALT & PEPPER 

Chop the booked beets into pieces. Wash and drain the lentils.

In a small bowl, whisk together the dressing ingredients. Add the chopped beets, lentils and dressing to a large bowl. Toss to combine. Add the arugula and toss gently. Optional to serve the lentil beet salad with your favorite toast or bread if you want some extra carbs.

SAVORY OATMEAL
TIME: 35 MIN

50G OATS
OLIVE OIL
½ SHALLOT
200G MUSHROOMS
1 HAND KALE
SALT & PEPPER
1 TSP WHITE MISO
1 TBSP TAHINI
1 TBSP SOY SAUCE
OPTIONAL: NUTRITIONAL YEAST 

Bring the oats with water to a boil, then cook for around 30 minutes till the desired texture. Add some extra water if needed. The oats have to be tender and chewy.

While the oats cook, chop the shallot and slice the mushrooms. Heat oil in a pan, add shallots and cook for a minute. Add mushrooms and cook for another 8 minutes, or until the mushrooms have released all their juices and shrunken down. Add the kale and cover the pan and allow the kale to steam for 2 minutes, or until wilted. Whisk together 1 tbsp warm water, miso, tahini and soy sauce. Stir this mixture into the cooked oats, along with the nutritional yeast. Then, stir in the cooked vegetables. Mix everything together and serve in a bowl, enjoy!

CRUNCHY SALAD WITH ZA’ATAR DRESSING
TIME: 20 MIN 

ROMAIN LETTUCE
20G ALMONDS
1 EGG
100G CHERRY TOMATOES
1 MINI CUCUMBER
1 RED BELL PEPPER
3 RADISHES
BUNCH PARSLEY 

DRESSING:
2 TBP OLIVE OIL
½ LEMON JUICE
½ TSP HONEY
½ TBSP ZA’ATAR SPICE
SALT & PEPPER 

Start by boiling the egg. Place the egg in a saucepan and add water. Cover the pan with a lid, heat the stove on high, and bring to a boil. Once boiling, reduce the heat all the way to a simmer and let the egg cook for 8 – 10 minutes. Drain the egg and let it cool in cold water to stop the cooking process.

Meanwhile, chop cherry tomatoes in half, bell pepper into chunks and cucumber into small pieces. Thinly slice the radishes, chop the parsley and the almond. Transfer everything together with the romaine lettuce, to a large salad bowl. Then, whisk all the dressing ingredients in a bowl. Pour over the salad. Toss well to combine and serve with boiled egg on top. If you have some leftover avocado or feta/goat cheese this is a great time to use it.

VEGAN TOMATO SOUP WITH CASHEW CREAM
TIME: 40 MIN 

50G CASHEW NUTS
800G CHERRY TOMATOES OR GRAPE TOMATOES
1 TBSP OLIVE OIL
SALT & PEPPER
2 CLOVES GARLIC
1 TBSP TOMATO PASTE
FRESH BASIL
DRIED THYME
VEGGIE BROTH 

Start by soaking the cashews to cover them with some boiling water.

Preheat oven to 180C. Spread tomatoes on a large baking sheet and toss them with olive oil and salt. Peel cloves of garlic and add them to the baking sheet. Pop in the oven for 20 minutes.

While tomatoes roast, heat vegetable broth on the stove bringing it to a boil. When the tomatoes are cooked, remove them from the oven and add them together with the garlic to a blender. Drain cashews and add them to the blender as well. Add tomato paste, fresh basil, dried thyme and 250ml of the veggie broth. Blend everything until smooth. Taste and adjust seasoning. If you want the soup to be a bit thinner, continue to add veggie broth till it reaches your desired consistency. Transfer to a bowl and serve with a drizzle olive oil, some pepper and fresh herbs. Optional to eat the soup with a slice of whole wheat bread or pita if you prefer to eat some extra crabs.

DINNER

QUINOA STUFFED SQUASH WITH KALE
TIME: 50 MIN

½ SQUASH
OLIVE OIL
SALT & PEPPER
60G QUINOA (save ½ of the portion for your lunch tomorrow)
1 HAND KALE
GOAT OR FETA CHEESE
POMEGRANATE  

DRESSING:
1 TBSP OLIVE OIL
1 TBSP VINEGAR (RED OR WHITE)
½ TSP HONEY
½ TSP MUSTARD
SALT & PEPPER 

Preheat oven to 200C. Slice the squash in half lengthwise (save 1 half for your lunch tomorrow). Remove seeds with a spoon. Place the squash face-side up on the baking sheet. Brush the inside with a little olive oil, salt & pepper, then place in the oven for 20 – 25 minutes. It should be easy to pierce through the squash with a fork when done.

Meanwhile, prepare the quinoa according pack instructions. While everything cooks, make the dressing by whisking all dressing ingredients together.

When the quinoa is cooked (save half of the portion for your lunch tomorrow) and still hot, carefully fold in the kale and mix with the dressing. Stir well, then cover the pot for a few minutes to let the kale wilt. Remove squash from the oven and spoon quinoa mixture into the squash halve. Top with some feta or goat cheese, then place the squash back into the oven for another 7 minutes until the cheese is slightly browned. Remove squash from the oven again and top with some pomegranate.

GREEN GODDESS RICE BOWL WITH SHRIMP
TIME: 40 MIN 

50G BROWN RICE
100G SHRIMPS
OLIVE OIL
1 HAND SPINACH 

GREEN GODDESS DRESSING:
½ AVOCADO
BUNCH PARSLEY
1 GARLIC CLOVE
½ LEMON
1 TBSP APPLE CIDER VINEGAR
1 TBSP OLIVE OIL
1 TBSP WATER
SALT & PEPPER 

Cook the brown rice according to pack instructions.

While the rice is cooks, prepare the green goddess dressing by combining all dressing ingredients in a food processor or blender. Blend until smooth, adjusting seasoning as desired.

Next, pat shrimps dry with a paper towel and toss in olive oil. Heat a pan to medium-high and cook shrimps 2 mins each side. Set cooked shrimps aside in a bowl.

When the rice is ready, fold in baby spinach and stir in green goddess dressing until well combined. Serve rice mix with the shrimps on top.

ZUCCHINI NOODLES WITH CREAMY AVOCADO PESTO
TIMEL 15 MIN

1 ZUCCHINI
½ AVOCADO
1 HAND BASIL
½ LEMON
1 GARLIC CLOVE
1 TBSP OLIVE OIL
1 TBSP NUTRITIONAL YEAST
SALT & PEPPER
100G MUSHROOMS
100G CHERRY TOMATOES

Wash and spiralize the zucchini. If you don’t have a spiralizer, a julienne peeler or regular vegetable peeler can work to make vegetable noodles as well.

Wash and halve tomatoes and slice mushrooms. Add with some olive oil to the pan, stirring around occasionally until cooked and slightly browned.  

To make the sauce, blend avocado, basil, lemon, olive oil, garlic and nutritional yeast in a blender until smooth. Feel free to adjust ingredient amount to your liking. You can enjoy this dish cold but if you prefer this warm, lightly sauté the zucchini noodles before mixing with sauce (cook for 1-2 minutes only, they don’t get soggy). Add salt & pepper and any additional toppings that you desire.

SHRIMP TACO SALAD BOWL
TIME: 30 MIN 

50G QUINOA
100G SHRIMPS
1 TBSP OIL
½ TSP TACO SEASONING
1 ROMAINE LETTUCE
1 RED BELL PEPPER
100G CHERRY TOMATOES
¼ AVOCADO
PARSLEY
LIME
OPTIONAL: SOME YOGURT & SALSA TO SERVE  

Cook the rice according to pack instructions.

Meanwhile, toss shrimps in olive oil and taco seasoning until well-coated. Allow to marinate while you prepare the rest of the ingredients.

Chop romaine lettuce and parsley. Slice bell pepper and avocado. Halve cherry tomatoes and lime.

Heat a pan to medium-high. Add shrimps and cook for 1-2 minutes on each side, until slightly browned.

Assemble taco bowl. Start with the romaine lettuce as a base. Add quinoa, shrimps, peppers, tomatoes, avocado and parsley. Serve with a squeeze of lime, season with salt & extra taco seasoning and a drizzle of olive oil. Optional some yogurt and salsa. 

VEGAN TOMATO SOUP WITH CASHEW CREAM
TIME: 40 MIN

50G CASHEW NUTS
800G CHERRY TOMATOES OR GRAPE TOMATOES
1 TBSP OLIVE OIL
SALT & PEPPER
2 CLOVES GARLIC
1 TBSP TOMATO PASTE
FRESH BASIL
DRIED THYME
VEGGIE BROTH

Start by soaking the cashews to cover them with some boiling water.

Preheat oven to 180C. Spread tomatoes on a large baking sheet and toss them with olive oil and salt. Peel cloves of garlic and add them to the baking sheet. Pop in the oven for 20 minutes.

While tomatoes roast, heat vegetable broth on the stove bringing it to a boil. When the tomatoes are cooked, remove them from the oven and add them together with the garlic to a blender. Drain cashews and add them to the blender as well. Add tomato paste, fresh basil, dried thyme and 250ml of the veggie broth. Blend everything until smooth. Taste and adjust seasoning. If you want the soup to be a bit thinner, continue to add veggie broth till it reaches your desired consistency. Transfer to a bowl and serve with a drizzle olive oil, some pepper and fresh herbs. Save ½ of the soup for your lunch tomorrow. Optional to eat the soup with a slice of whole wheat bread or pita if you prefer to eat some extra crabs.

SMOKEY LENTIL KALE STUFFED SWEET POTATO
TIME: 45 MIN

1 SWEET POTATO
½ CAN LEFT OVER LENTILS
½ LEFT OVER SHALLOT
½ TSP PAPRIKA POWDER
½ TSP CHILI POWDER
SALT
1 TBSP TOMATO PASTE
100ML VEGETABLE BROTH
1 HAND KALE

Preheat oven to 200C. Prick the skin of the sweet potato with a fork and transfer to the oven. Bake for 45 minutes, or until fork tender all the way through.

Wash & drain the lentils.

Heat oil in a pan over medium heat. Add onion and sautee for 5 minutes, or until clear and soft. Add the paprika and chili powder, salt, tomato paste, and broth and give everything a good stir. Add kale and cook for 5 – 7 minutes, or until the kale is completely tender. Fold in the lentils and add an extra splash of broth if needed. Add seasoning to taste.

Cut the potato in half and top each with a generous scoop of lentil mixture. Optional to serve with some yogurt.