SUPER ACAI BOWL
(one serving)
TIME: 5 MIN 

1 ACAI PACKAGE
½ BANANA
2 CUBES FROZEN SPINACH
50ML ALMOND MILK
1 SCOOP PROTEINPOWER
SMALL HANDFUL RASPBERRIES
SMALL HANDFUL BLUEBERRIES
1 TBSP PUMPKIN SEEDS
1 TBSP WALNUTS

Blend acai, banana, spinach, protein powder and almond milk together.

Top your bowl with some rasp- and blueberries, pumpkin seeds and walnuts.

Calories 390 | Protein 29 | Fat 18 | Carbs 19 | Fiber 3

SUPER GREEN OMELETTE
(one serving)
TIME: 15 MIN 

2 HANDFUL SPINACH
BUNCH CHIVES
BUNCH PARSLEY
2 EGGS
SPLASH ALMOND MILK
CHERRY TOMATOES
¼ AVOCADO
1 TBSP PINE NUTS toasted
SALT & PEPPER
OLIVE OIL

Place spinach, chives, parsley and milk in a food processor and blitz until smooth. Add eggs and blitz again to combine, season with salt & pepper. 

Heat oil in a frying pan over medium-high heat and pour in the mixture. Tilt the pan until the mixture completely covers the base. Cook for 2 minutes until just set underneath and then add tomatoes, pine nuts and avocado. Fold the omelette in half and then cook for a further 2 minutes.

Calories 365 | Protein 19 | Fat 22 | Carbs 8 | Fiber 6

LUNCH & DINNER RECIPES

AVOCADO & BLACK BEAN EGGS
(one serving)
TIME: 10 

OLIVE OIL
1 RED CHILLI thinly sliced
1 GARLIC CLOVE sliced
2 EGGS
½ CAN BLACK BEANS (you need the other half on Saturday)
200G CHERRY TOMATOES
¼ AVOCADO
1 TSP CUMIN
BUNCH PARSLEY
LIME WEDGE 

Heat oil in a non-stick frying pan. Add the chilli and garlic and cook until softened and starting to colour. Break in the eggs on either side of the pan. Once they start to set, spoon the beans (with some juice) and the tomatoes around in pan and sprinkle over the cumin. You’re aiming to warm the beans and tomatoes rather than cook them.

Remove the pan from the heat and scatter over the avocado and parsley. Serve with a lime wedge on the side for squeezing over.

Calories 356 | Protein 20 | Fat 20 | Carbs 18 | Fiber 11

CHILLI TEMPEH STIR-FRY
(save one portion for your lunch tomorrow)
TIME: 20 MIN 

BROCCOLI into small florets
200G MUSHROOMS halved and sliced
200G TEMPEH cut into one cubes
2 GARLIC CLOVES thinly sliced
1 THUMB-SIZED PIECE GINGER peeled and finely grated
½ RED CHILLI deseeded and finely chopped
1 TBSP SESAME SEEDS
optional: 100G BROWN RICE 

DRESSING:
2 TBSP TAHINI
2 TBSP SOYA SAUCE
1 TSP MAPLE SYRUP
1 TBSP SESAME OIL 

Start by boiling the broccoli for 2 minutes.

Heat olive oil over medium high heat. Cook tempeh until browned on each side, remove from pan.

To the same pan add some more oil and fry garlic, ginger and chilli for 2 minutes. Tip in the broccoli and mushrooms and toss. Add tempeh to the pan and mix.

In a small bowl combine dressing ingredients until smooth. Serve tempeh stir fry with the dressing and some brown rice, if you like.  

Calories 372 | Protein 25 | Fat 18 | Carbs 30 | Fiber 11

PESTO CHICKPEA SALAD WITH ZUCCHINI
(save one portion for your lunch tomorrow)
TIME: 15 MIN 

1 GREEN ZUCCHINI
1 YELLOW ZUCCHINI
1 CAN CHICKPEAS
1 RED ONION thinly sliced
1 CAN ARTICHOKE
OLIVE OIL
PEPPER & SALT
1 GARLIC CLOVE
1 LEMON JUICE AND ZEST
BUNCH BASIL
2 TBSP PINE NUTS

Heat a pan and dry fry the pine nuts for a few minutes until starting to brown. Put pine nuts, basil, garlic, lemon juice and zest and whizz to a paste in a small blender. Add 1 tsp oil and season. Loosen with more lemon juice or water if you need to, to make a pesto.

Put zucchini through a spiralizer, or peel into long, thin ribbons with a vegetable peeler, then cut into thin strips. Put into a bowl with the sliced artichokes, drained chickpeas and onion. Pour over the pesto and toss with the salad.  

Calories 380 | Protein 18 | Fat 22 | Carbs 25 | Fiber 9

SWEET POTATO & CAULIFLOWER LENTIL BOWL
(save one portion for your lunch tomorrow)
TIME: 35 MIN 

1 SWEET POTATO into medium chunks
1 SMALL CAULIFLOWER into small florets
1 TBSP GARAM MASALA
2 GARLIC CLOVES
200G GREEN LENTILS rinsed and drained
TUMBSIZE GINGER grated
1 CARROT
¼ RED CABBAGE
OLIVE OIL
LIME
1 TSP MUSTARD
PEPPER & SALT
PARSLEY 

Preheat oven to 200C. Toss the sweet potato and cauliflower with some olive oil, the garam masala and some seasoning. Spread out on a large roasting tray. Add the garlic and roast for 30-35 mins until cooked.

Remove the garlic cloves from the tray and squish them with the blade of your knife. Put the garlic in a bowl with 1,5 TBSP olive oil, ginger, mustard and some lime juice. Add lentils to the bowl, stir and season to taste.

Grate the carrot, shred the cabbage chop the parsley. Squeeze over the remaining lime juice.

Serve the lentils in a bowl. Top with the carrot slaw and the sweet potato and cauliflower mix.

Calories 460 | Protein 19 | Fat 15 | Carbs 49 | Fiber 13

RAW VEGGIE & TOFU SOBA NOODLE SALAD
(save one portion for your lunch tomorrow)
TIME: 20 MIN 

90G DRIED SOBA NOODLE
200G TOFU into small cubes
1 CARROT peeled
½ CUCUMBER
¼ RED CABBAGE finely shredded
2 SPRING ONION thinly sliced
LEMON
PARSLEY
1 TBSP SESAME SEEDS 

DRESSING
1 TBSP SESAME OIL
2 TBSP MIRIN
2 TBSP SOY SAUCE 

Place tofu in a bowl, add 2 TBSP soy sauce to marinate.

Bring a large pot of water to a boil and cook the soba noodles for 4-5 minutes or just until tender, stirring occasionally so the noodles don't clump. Drain in a colander and rinse well under cold water, set aside.

Heat olive oil over medium high heat. Cook tofu until browned on each side, remove from pan.

Using a vegetable peeler or knife, shred the carrots and cucumber into thin ribbons. Place into a large bowl. Add noodles, cabbage, spring onion, parsley and tofu. Gently toss to combine.

Drizzle dressing over noodle mixture and gently toss to combine. Sprinkle with black sesame seeds.

Calories 395 | Protein 21 | Fat 15 | Carbs 30 | Fiber 5

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

FALAFEL
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, lemon juice and add some water to thin if needed.

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

Calories 400 | Protein 20 | Fat 15 | Carbs 40 | Fiber 8

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