Strawberry oat smoothie with coconut flour 623 kcal

Ingredients

Defatted coconut flour – 15g

Oats – 45g

Banana – 120g

protein powder – 65g

Water – 230g

frozen strawberries – 210g

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 721 kcal

Whey protein powder – 25g

Peanut butter – 30g

Blueberries – 100g

Banana – 190g

Quark or yoghurt 355g

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.

Banana and cashew butter smoothie 454 Kcal

ingredients

cashew butter – 20g

Banana – 130g

yoghurt 375g

Cinnamon 1-2tsp

Instructions

1. Peel the banana and chop it into small chunks.
2. Add all the ingredients along with some water, to a blender/food processor. Blend for about 30 seconds or until smooth. you may need to add more water to create a thinner consistency.
3. Pour the smoothie into a glass and enjoy it.

 

Arepas with scrambled egg filling 605kcal

Ingredients

Cherry tomatoes – 50g

Corn flour masa white – 60g

Egg whole –  115g

Turkey slices, cold cut –  85g

Egg white, – 120g

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 or put some oil to a paper and mix around in the pan 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!

Skyr or yoghurt, muesli and chopped chocolate 470 kcal

 

Ingredients

Chocolate  70% – 15g

Musli, Easis – 45g

Skyr, 0.2% fat, vanilla or Yoghurt – 300g

Instructions

1. Chop the chocolate.
2. Add the skyr to a bowl.
3. Top with muesli and chopped chocolate.