Quark with banana, berries, and peanut butter 521 kcal

Whey protein powder – 25g

Peanut butter – 15g

Blueberries – 100g

Banana – between 80 – 110g

Quark or yoghurt 325g

Instructions

1. Peel and slice the banana. Rinse the berries.
2. Add the quark to a bowl and mix with the protein powder. Top with the berries, banana and peanut butter.

Spinach, avocado, and oats smoothie 550 kcal

protein powder – 55g

Oats    –  75g

Avocado, diced frozen – 25g

Spinach, chopped frozen – 250g

 

Instructions

1. Add all ingredients to a blender with some water. Blend for about 30 seconds or until you have an even and creamy consistency. Add additional water or ice cubes to get the desired texture if needed and mix again.
2. Serve the smoothie in glass and enjoy!

yoghurt with oat crunch 375 kcal

Ingredients

oats   –   35g

whole almonds raw skin   –  15g

Cinnamon 1/2tsp

yogurt 325g

 

Porridge with egg white powder and peanut butter.  424Kcal

Ingredients

peanut butter – 20g (1.5 TBSP)

Banana – 120g

Egg white – 25g

Oats –  80g

cinnamon  1-2 pinch

Instructions

 

1. Add the oats and water to a pot. Add a pinch of of salt. Bring everything to a boil, then reduce to a low heat and let the contents simmer for about 3 minutes while stirring continuously. Possibly add more water if you want a thinner consistency.
2. Once the oats are cooked, remove from the heat and whisk in the egg white. Make sure to mix it well to avoid any lumps.
3. Cut the banana in small pieces, serve with the peanut butter and cinnamon.