GREEN SMOOTHIE BOWL
(one serving)
TIME:  5 MIN 

½ BANANA
2 TBSP COCONUT YOGHURT
2 HANDSFUL SPINACH
1 TSP FLAXSEEDS
1 SCOOP PROTEIN POWDER
SPLASH COCONUT MILK
1 KIWI
1 TBSP COCONUT FLAKES
1 TBSP WALNUTS

Blend banana, coconut yoghurt, spinach, flax seeds, protein powder together, add a splash coconut milk if needed.

Top your bowl with kiwi, some sliced banana, coconut flakes and walnuts. 

Calories 412 | Protein 26 | Fat 19 | Carbs 36 | Fiber 7

AVOCADO AND EGG ON RYE BREAD
(one serving)
TIME: 12 MIN 

1 SLICE RYE BREAD
½ AVOCADO
15G MICROGREENS
1 EGG
SALT & PEPPER 

Bring water to the boil. Add an egg and cook for 6 – 8 minutes. Meanwhile, halve the avocado and scoop flesh into a bowl and mash with a fork.

Load your toast (I always love to toast my rye bread but this is optional) with mashed avocado, slice the egg into thin rounds and place on top of the avocado. Top with microgreens, salt & pepper.

Calories 350 | Protein 14 | Fat 20 | Carbs 20 | Fiber 4

LUNCH & DINNER RECIPES

GREEN SHAKSHUKA
(one serving)
TIME: 30 MIN 

1 ONION
1 GARLIC CLOVE
1 GREEN BELL PEPPER
50G PEAS
1 BIG HANDFUL SPINACH
2 EGGS
OLIVE OIL
SALT & PEPPER
1 TSP CUMIN
¼ AVOCADO
PARSLEY
1 WHOLE WHEAT WRAP

Heat olive oil in a pan on medium heat. Add the chopped onion and bell pepper and cook for 5 minutes. Add garlic and spices and cook 1 minute. Add the kale, mix it around until it wilts. 

Use a spoon to make small wells in the sauce and crack the eggs into each well. Cover the pan and cook for 5 – 8 minutes, or until the eggs are done to your liking.

Garnish with chopped parsley and serve with some slices of avocado and a whole wheat wrap*.

* Skip the wrap if you rather want to eat less carbs.

Calories 550 | Protein 25 | Fat 20 | Carbs 50 | Fiber 13

TEMPEH MANGO BLACK RICE BOWL
(save one portion for your lunch tomorrow)
TIME: 40 MIN 

100G BLACK RICE
½ MANGO
200G TEMPEH
SPRING ONION
¼ RED CABBAGE
4 RADISH
½CUCUMBER
½ AVOCADO
1 LIME
4 TBSP COCONUT MILK
2 TBSP ALMOND BUTTER
1 TBSP SOY SAUCE
1 TSP SRIRACHA

Cook black rice according to package instructions. Ratio is 1 cup rice to 2 cups water.

Cut the tempeh and add some soy sauce to marinate. Heat olive oil over medium-high heat in a nonstick skillet. Add tempeh to the skillet and cook 5 – 10 minutes until browned and heated through.

To make the dressing, mix together the coconut milk, almond butter, soy sauce and sriracha.

When everything is ready, add black rice to a bowl together with mango, spring onion, red cabbage, radish, cucumber, avocado and tempeh. Serve with coconut almond butter dressing and lime slice.

Calories 500 | Protein 25 | Fat 25 | Carbs 40 | Fiber 4

ROASTED ONE TRAY SPRING SALAD
(save one portion for your lunch tomorrow)
TIME: 40

1 SWEET POTATO
1 CARROT
1 BROCCOLI
200G GREEN ASPARAGUS
1 CAN GREEN LENTILS
2 HANDSFUL SPINACH
2 TBSP OLIVE OIL
SALT & PEPPER
LEMON
4 TBSP HUMMUS

Preheat oven to 200C. Cut potato into cubes, peel carrot and slice lengthways and cut into chunks.

Tumble the potato and carrots on to a large roasting tray, drizzle with olive oil and season with salt & pepper. Turn a few times to coat, then roast for 25 min, until the potatoes are starting to brown and soften.

Remove woody ends of asparagus. Add asparagus, broccoli and lentils and some extra olive oil to the roasting tray. Mix everything together again, then roast for a further 10 minutes. 

Place spinach into a bowl, add lentil mixture. The heat of the roasted vegetables and lentils will wilt the spinach slightly. Season with salt & pepper and drizzle over a little extra olive oil and squeeze of lemon. Serve with a dollop hummus.

Calories 395 | Protein 19 | Fat 14 | Carbs 33 | Fiber 9

FALAFEL & MANGO SPINACH SALAD
(save one portion for your lunch tomorrow)
TIME: 35 MIN 

FALAFEL
½ MANGO
2 HANDSFUL SPINACH
¼ RED CABBAGE
1 BELL PEPPER
1 COURGETTE
2 TBSP TAHINI
1 LEMON JUICE
SALT & PEPPER 

Preheat oven to 200C. Cut bell pepper and courgette and place on a baking sheet. Drizzle with olive oil, season with salt pepper. Roast 20 – 30 minutes until tender.

Heat olive oil in a pan on medium high heat, add falafel and cook each side for 2 – 3 minutes. 

Make the dressing by mixing tahini, sriracha, lemon juice and add some water to thin if needed.

Place spinach into a bowl, mix with cabbage and some dressing. Add grilled vegetables, mango and falafel. Drizzle with remaining dressing.

Calories 400 | Protein 25 | Fat 15 | Carbs 40 | Fiber 8

NASI GORENG WITH CAULIFLOWER RICE
(save one portion for your lunch tomorrow)
TIME: 20

100G GREEN BEANS
CAULIFLOWER RICE
1 RED BELL PEPPER
1 RED CHILI PEPPER
1 CARROT
1 GARLIC CLOVE
1 SPRING ONION
200G TOFU
BEAN SPOUTS
1 TBSP SESAME OIL
3 TBSP SOY SAUCE
1 TSP SRIRACHA
LIME 

Cut tofu into cubes. Use 2/3 of the sesame soy dressing and mix with the tofu. Heat olive oil in a wok and stir fry the tofu for 5 – 7 minutes, set aside. 

In same wok, add halved beans, sliced carrot, spring onion, garlic, bell pepper and red chili pepper. Stir fry for a couple minutes. Add cauliflower rice and fry for another 1 – 2 minutes to heat through add remaining sesame soy dressing. 

Serve in a bowl topped with the tofu, bean sprouts and sprinkle with spring onion and chili and lime wedge.

Calories 330 | Protein 21 | Fat 15 | Carbs 19 | Fiber 8

ROASTED PUMPKIN & BLACK BEAN TACOS
(save one portion for your lunch tomorrow)
TIME: 40 MIN 

400G PUMPKIN
1 TSP CHILI POWDER
OLIVE OIL
SALT & PEPPER
¼ RED CABBEGE
1 CAN BLACK BEANS
1 SPRING ONION
LIME
½ AVOCADO
4 WHOLE WHEAT TACOS/WRAPS

Preheat oven to 200C. In a large bowl, mix pumpkin, olive oil, chili powder, salt & pepper until evenly combined. Line a baking sheet with parchment paper, then place the pumpkin in a single layer on the sheet. Roast for 30 – 35 minutes until it is tender and browned, stirring once halfway through.

In the meantime, thinly slice the cabbage, chop the spring onion and rinse and drain the beans. Mix everything together with lime juice, olive oil and salt. Toss to combine, then taste and add additional lime juice or salt if necessary. Set aside to marinate.

Mash avocado with a fork, add lime juice, salt & pepper.

To serve, spoon an ample amount of slaw down the center of your taco, add roasted pumpkin and top with a spoon of guacamole.

* Stay with one taco per portion if you rather want to eat less carbs.

Calories 435 | Protein 22 | Fat 18 | Carbs 40 | Fiber 7

SNACKS

BANANA CINNAMON PROTEIN SHAKE
(one serving)
TIME: 5 MIN 

100ML COCONUT MILK
100 ML WATER
½ BANANA
1 TBSP OATS*
CINNAMON
1 SCOOP VANILLA PROTEIN POWDER
ICE AS NEEDED

Blend everything together and your shake is ready to drink.

* Today is a little low in carbs. Therefore I added 1 TBSP of oats to this shake. You can leave the oats out if you rather want to eat less carbs.

Calories 240 | Protein 23 | Fat 3 | Carbs 31 | Fiber 1

APPLE SPINACH PROTEIN SHAKE
(one serving)
TIME: 5 MIN 

200ML WATER
1 SCOOP VANILLA PROTEIN POWDER
LEMON
½ GREEN APPLE
2 HANDFULS SPINACH
GINGER
ICE AS NEEDED 

Blend everything together and your shake is ready to drink.

Calories 155 | Protein 23 | Fat 1 | Carbs 10 | Fiber 2