Arepas with scrambled egg filling 728kcal

Ingredients

Cherry tomatoes – 50g

Corn flour masa white – 95g

Egg whole –  115g

Turkey slices, cold cut –  135g

Egg white, – 165g

Cooking spray 1-3 second

Instructions

1. Mix lukewarm water with a pinch of salt.
2. Add the masa to a bowl and slowly add in the water. Mix it together with a spoon, then knead it until no lumps remain and it doesn’t stick to the surface of the bowl. If the dough is to dry, add more water gradually until you get the desired consistency.
3. With your hands, form the dough into orange-sized spheres, then press them into thick discs approximately 10 cm in diameter.
4. Heat a pan with the cooking spray over medium-high heat and fry the arepas for 5 minutes, under a lid. Then take the lid off, turn them and fry for another 5 minutes.
5. Meanwhile, rinse and chop the cherry tomatoes and slice the cold cuts into smaller pieces. whisk the eggs and egg whites with the tomatoes, turkey slices, and some salt and pepper, then pour them into a non-stick pan and stir regularly at a medium-high heat until they have thickened and no visible liquid egg remains.
6. Take the arepas off the stove and let them cool for a bit. Cut them open halfway and fill them with the scrambled eggs and turkey. Serve and enjoy!

English muffin with scrambled eggs and baked beans 722 kcal

Ingredients

Egg white, pasteurized – 75g ( 2psc )

Cheese block 3% fat – 90g

beaked beans in tomato sauce, Heinz – 110g

Egg, whole – 110g

English muffin/ breakfast muffin 135g ( 2pcs )

instructions

1. Whisk the eggs with a pinch of salt and pepper. Bring a pan to a medium-high heat and pour in the eggs, stirring regularly, until they have thickened and no visible liquid egg remains.
2. Add the baked beans to a small pot over medium  heat and gently heat. Alternatively, you can heat them in the microwave.
3. Toast the English muffin.
4. Add the baked beans to the muffin then top with the scrambled egg. grate the cheese over the muffin and season with salt, pepper or any other herbs or spices of your choice.

strawberry oat smoothie with coconut flour 690 kcal

Ingredients

Defatted coconut flour – 15g

Oats – 60g

protein powder – 65g

coconut milk 6-7%fat, light – 130g

frozen strawberries – 250g

instructions

1. Add al ingredients to a blender. Blend for about 1 minute or until you have an even and creamy consistency. add some water or ice cubes if it is to thick to get the desired texture.
2. Serve the smoothie in a glass or protein bottle

Quark with banana, berries, and peanut butter 700 kcal

Whey protein powder – 25g

Peanut butter – 30g

Blueberries – 100g

Banana – 190g

Quark or yoghurt 225g

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.

Porridge with egg white powder and peanut butter.  724Kcal

Ingredients

peanut butter – 20g (1.5 TBSP)

Banana – 120g

Egg white – 55g

Oats –  95g

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.

 

APPLE CINNAMON OATMEAL 460 kcal

Ingredients

Oats 70g

protein powder 55g

almonds rawe 15g

apple 85g

cinnamon (1,2 tbps)