Quark with banana, berries, and peanut butter 517 kcal

Whey protein powder – 25g

Blueberries – 60g

Banana – 190g

Quark or yoghurt 350g

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.

English muffin with scrambled eggs and baked beans 486 kcal

Ingredients

beaked beans in tomato sauce, Heinz – 110g

Egg, whole – 75g

English muffin/ breakfast muffin 95g ( 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, and season with salt, pepper or any other herbs or spices of your choice.

 

strawberry oat smoothie with coconut flour 543 kcal

Ingredients

Defatted coconut flour – 15g

Oats – 45g

protein powder – 25g

coconut milk 6-7%fat, light – 55g

frozen strawberries – 315g

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