GREEN BANANA PROTEIN PANCAKES
(one serving)
TIME: 15 MIN 

1 BANANA
1 EGG
1 SCOOP PROTEIN POWDER
1 HANDFUL SPINACH
1 TBSP FLAXSEED
1 TBSP OATS
1 TBSP ALMOND MILK
1 TSP CINNAMON
PINCH OF SALT
OLIVE OIL
1 HANDFUL BLUEBERRIES
1 TBSP PUMPKIN SEEDS 

Blend banana, egg, spinach, flaxseed, almond milk, protein powder, cinnamon and salt until smooth.

Heat olive oil in a pan and add the pancake mixture. Fry each side for 2 – 3 minutes.

Top the pancake with berries and pumpkin seeds.

Calories 490 | Protein 30 | Fat 17 | Carbs 35 | Fiber 2

CHICKPEA PANCAKES WITH HUMMUS AND AVOCADO
(one serving)
TIME: 15 MIN 

50G CHICKPEA FLOWER
1 TSP BAKING SODA
1 TBSP OLIVE OIL
100ML WATER
SALT & PEPPER
1 TBSP HUMMUS
4 CHERRY TOMATOES
¼ AVOCADO
MICROGREENS 

Mix chickpea flower, water, olive oil and baking soda, salt & pepper.

Add olive oil to a non-stick skillet over medium heat. Add the mixture to the pan, cook until the underside is nicely golden brown, about 2 minutes. Flip and cook on the other side, about 1-2 minutes longer.

Serve the pancake with some hummus, cherry tomatoes, avocado and microgreens.

Calories 270 | Protein 10 | Fat 18 | Carbs 12 | Fiber 7

LUNCH & DINNER RECIPES

TEMPEH LETTUCE WRAPS
(This recipe is for one serving. You use the other half of the ingredients Saturday)
TIME: 20 MIN 

100G TEMPEH
½ bell pepper finely chopped
5 mushrooms finely chopped
½ CARROT shredded
¼ RED CABBAGE finely chopped
1 SPRING ONION thinly sliced
3 LETTUCE WRAPS 

DRESSING:
1 TBSP SESAME OIL
1 TBSP SOY SAUCE
1 TBSP ALMOND BUTTER 

Prepare tempeh by crumbling into medium bowl and allowing to marinate in 2 TBSP soy sauce.

Combine all the ingredients for the dressing together in a bowl (in the PPG meal box this is already done).

Add oil to large skillet, cook bell pepper, mushroom and marinated tempeh, cook for about 10 minutes, until veggies are soft and tempeh is lightly browned. Stir in the dressing and simmer for about 5 more minutes.

Serve tempeh warm in lettuce wrap with shredded carrot, cabbage and spring onion.

(Note: the amount of wraps the recipe makes will vary depending on the size of your lettuce leaves.)

Calories 353 | Protein 18 | Fat 18 | Carbs 32 | Fiber 4

ROASTED CHICKPEA SALAD WITH SESAME DRESSING
(save one portion for your lunch tomorrow)
TIME: 25 MIN 

1 BROCCOLI in small florets
1 CAN CHICKPEAS rinsed and drained
SPINACH
1 BUNCH DILL
1 BUNCH CHIVES
½ AVOCADO
1 TBSP PUMPKINSEEDS
LEMON 

DRESSING:
3 TBSP OLIVE OIL
1 TSP HONEY
1 TBSP TAHINI
1 TSP MUSTARD 

Preheat oven to 180C. Place chickpeas and broccoli in a large baking tray and toss in the olive oil and some salt & pepper until evenly coated. Spread out in a single layer and roast for 20 minutes.

Meanwhile, combine all the ingredients for the dressing together in a bowl (in the PPG meal box this is already done) and seasoning to taste with salt & pepper.

Place the spinach in a large bowl. Add the roasted chickpeas and broccoli. Chop dill and chives, add to the bowl. Top with pumpkin seeds and finish with a generous drizzle of dressing and a squeeze of lemon.

Calories 410 | Protein 18 | Fat 17 | Carbs 33 | Fiber 12

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
LEMON

DRESSING/MARINADE:
1 TBSP SESAME OIL
3 TBSP SOY SAUCE
1 TSP SRIRACHA 

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

In same wok, add halved beans, sliced carrot, spring onion, garlic 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 lemon wedge.

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

ROASTED SWEET POTATO LENTIL SALAD
(save one portion for your lunch tomorrow)
TIME: 40

2 SWEET POTATOES
2 CARROTS
1 CAN LENTILS
2 HANDSFUL SPINACH
1 TSP RAS EL HANOUT
2 TBSP PECANS
SALT & PEPPER
1 LEMON 

DRESSING:
2 TBSP OLIVE OIL
1 TBSP BALSAMIC VINEGAR
1 TBSP MAPLE SYRUP

Preheat the oven to 200C. Chop sweet potatoes into dices. Peel and slice the carrots. Toss the sweet potatoes and carrots with 1 tbsp olive oil and ras el hanout then spread them out in a backing tray and roast for about 30 minutes, turning halfway through, until they are tender and lightly browned.

Meanwhile, make the dressing. Whisk together 2 tbsp olive oil, 1 tbsp balsamic vinegar and 1 tbsp maple syrup (in the PPG meal box this is already done) and seasoning to taste with salt & pepper.

Toast pecans in a skillet until they smell nutty.

Add spinach into a salad bowl and scatter over the lentils, roasted vegetables and pecans, drizzle over the dressing and finish with some lemon juice.

Calories 431 | Protein 18 | Fat 15 | Carbs 40 | Fiber 8

CAULIFLOWER CHICKPEA TACOS
(save one portion for your lunch tomorrow)
TIME: 40 min 

1 CAN CHICKPEAS drained and rinsed
1 CAULIFLOWER cut into bite-sized pieces
1 RED ONION chopped
1 RED BELL PEPPER chopped
2 TBSP OLIVE OIL
4 WHOLE WHEAT WRAP
150G CHERRY TOMATOES
½ AVOCADO
2 TBSP HUMMUS
2 TSP CHILI POWDER
1 TSP CUMIN
1 TSP GARLIC
PINCH OF SALT 

Preheat oven to 200C.

Spread cauliflower, chickpeas, onion and bell pepper on a rimmed baking sheet. Drizzle with olive oil, sprinkle with the spices and some salt. Stir to coat all ingredients with spices and oil. Spread into an even single layer.

Bake for 20 minutes, stir and continue baking for 10 – 15 minutes or until cauliflower is tender and chickpeas are crispy. 

Spread some hummus over a wrap. Fill with cauliflower chickpea mixture, add some cherry tomatoes and top with some avocado. 

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

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

QUINOA RISOTTO WITH ARTICHOKE AND ASPARAGUS
(save one portion for your lunch tomorrow)
TIME: 30 MIN 

90G QUINOA
1 ONION
1 GARLIC CLOVE
200G GREEN ASPARAGUS
1 CAN ARTICHOKE HEARTS drained
½ CAN CANNELINI BEANS rinsed and drained
LEMON
CHIVES
250 ALMOND MILK
1 TBSP NUTRITIONAL YEAST
SALT & PEPPER
OLIVE OIL 

Preheat oven to 200C. Trim asparagus and cut into 1 ½ inch diagonal slices. Spread artichokes and asparagus in a single layer on a baking sheet. Toss with 1 TBSP olive oil, salt & pepper. Roast for 15 – 20 minutes until caramelized and tender, tossing once halfway through.

In a blender or food processor, puree beans, garlic, lemon juice, nutritional yeast and a splash of almond milk. As soon as you have a smooth and creamy puree stop blending and set aside.

Heat 1 TBSP olive oil in a skillet or large saucepan over medium heat. Add the onion and cook until translucent. Add the quinoa and some salt & pepper. Stir to coat the quinoa in the oil and onion, then add the almond milk. Bring to a gentle boil, then reduce heat, cover, and let simmer until the quinoa had absorbed most of the liquid, about 12 to 15 minutes. 

Add the bean puree to the quinoa and folk to combine, adding a few extra table spoons almond milk as needed so that you have a nice, creamy consistency. Stir in the chives. Taste and season with additional salt & pepper.

Serve the quinoa in a bowl. Top with the roasted vegetables and sprinkle with additional chives.

Calories 445 | Protein 22 | Fat 13 | Carbs 40 | Fiber 11

SNACKS

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

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

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

Blend everything together and your shake is ready to drink.

* Today was 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