Soft Red Lentil Flatbread
Ingredients 1 cup red lentils (soaked 4+ hrs) 1 egg 1/3 cup water 1 tsp salt 1/2 tsp black pepper 1/2 tsp turmeric 1/2 tsp baking powder 2 tbsp yogurt or cream cheese Instructions Drain lentils and blend all ingredients until completely smooth. Adjust consistency with water (if too thick) or rolled oats (if too […]
Grilled Chicken & Eggplant Bowl
Ingredients 150 g chicken breast to taste chicken seasoning (black pepper, thyme, paprika, garlic powder) 1 medium eggplant 1 tsp oil eggplant seasoning (garlic powder, thyme, black pepper) + olive oil 1 tomato, diced to taste cilantro, chopped Instructions Boil chicken breast with seasoning, then shred it. Cut eggplant into strips, season, and grill. Combine […]
Ground Chicken & Quinoa Wrap
Ingredients 2 chicken breast, ground 1 egg 2 tbsp quinoa flour 1 tsp baking powder to taste salt, pepper, paprika, garlic powder 1 tsp olive oil (for sauce) to taste lemon juice, garlic powder, black pepper, mint, dried dill (for sauce) 3 tbsp Greek yogurt (for sauce) Instructions Blend all wrap ingredients until smooth. Spread […]
Homemade Protein Powder
Ingredients 1/2 cup hemp seeds 1/2 cup unsalted peanuts 1/2 cup raw pumpkin seeds 1/2 cup raw sunflower seeds 1/4 cup flax seeds 1/4 tsp vanilla powder 2-3 tsp cocoa powder (optional) Instructions Grind each seed/nut separately in a coffee grinder or high-speed blender until fine. Combine all powders in a bowl and mix well. […]
Diet Breakfast Eggs with Sesame & Cinnamon
Ingredients 2 whole + 1 egg white eggs 1 tbsp sesame seeds 1 tbsp cinnamon 2 walnuts to taste stevia or honey a small amount butter (for greasing) Instructions Grease a small dish with butter. Whisk eggs with sesame, cinnamon, and sweetener. Cook gently until set (pan or oven). Top with chopped walnuts. Optionally add […]
High-Protein Egg White Flatbread Sandwich
Ingredients 4 egg whites 1 tsp cornstarch to taste salt, onion powder, garlic powder 1 tbsp Greek yogurt (filling) 1 tbsp homemade hummus (filling) a few pieces sun-dried tomato (filling) 1/4 avocado (filling) 1 walnut (filling) Instructions Whisk egg whites until foamy. Add cornstarch and seasoning. Pour into a pan/tray and bake for 12 minutes […]
Low-Carb Vegetable & Egg Wrap with Chicken
Ingredients 2 zucchini 1 carrot, large 1 potato, medium 3 eggs 4 chicken fillet 3 tbsp Greek yogurt (filling) 3 tsp parmesan cheese (filling) to taste lettuce (filling) Instructions Grate zucchini, carrot, and potato; squeeze out excess liquid. Mix with eggs to form a batter base and bake at 200°C for 20-30 minutes as a […]
Crispy Tofu & Broccoli Stir-Fry
Ingredients 400 g extra-firm tofu, cubed 2 tbsp cornstarch 2 cups broccoli florets 1 red bell pepper, sliced 3 tbsp soy sauce 1 tbsp rice vinegar 2 cloves garlic, minced 1 tsp ginger, grated 1 tbsp sesame oil 1 tsp sesame seeds Instructions Press tofu for 10 minutes to remove excess water, then cube it […]
Tuna Salad Lettuce Wraps
Ingredients 2 cans (about 280 g) canned tuna in water, drained 3 tbsp plain Greek yogurt 1 stalk celery, finely diced 2 tbsp red onion, finely diced 1 tbsp lemon juice 1 tsp Dijon mustard to taste salt and pepper 8 large lettuce leaves (romaine or butter lettuce) Instructions In a bowl, combine tuna, Greek […]
Shrimp Fajita Bowl
Ingredients 450 g large shrimp, peeled and deveined 2 bell peppers, sliced (mixed colors) 1 red onion, sliced 1 tsp chili powder 1 tsp cumin 1/2 tsp smoked paprika 1 tbsp olive oil 2 tbsp lime juice 2 cups cooked brown rice or cauliflower rice to taste cilantro, chopped Instructions Toss shrimp with chili powder, […]