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 […]
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 […]
Baked Chicken Nuggets (High-Protein)
Ingredients ~1 kg (2 large or 3 small) chicken breast 1/2 bell pepper 1/2 carrot 1/2 tbsp each garlic powder, onion powder, smoked paprika 1 tsp salt and black pepper 3-4 tbsp baguette crumbs (optional, omit for low-carb) 3/4 cup flour 2 eggs 1 heaping cup panko or breadcrumbs Instructions Pulse chicken, bell pepper, carrot, […]
Overnight Protein Oats
Ingredients 2 tbsp per jar quick rolled oats 1 tbsp chia seeds 1 (blended) banana 3 dates 1/2 tsp cinnamon 1.5 cups milk 1-2 scoops protein powder (optional) to taste fruit for topping Instructions Blend banana, dates, cinnamon, milk, and protein powder together. Pour over oats and chia seeds in a jar. Refrigerate overnight (or […]
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. […]
High-Protein Cottage Cheese Pizza
Ingredients 200 g cottage cheese 100 g flour 1 tsp baking powder a pinch salt 2 tbsp tomato sauce 50 g high-protein mozzarella 30 g salami or pepperoni Instructions Mix all dough ingredients together. Spread thinly on parchment paper and bake at 220°C for 10 minutes until slightly golden. Add sauce, cheese, and salami, then […]
Protein Pancake Bowl
Ingredients 1 egg 1 tbsp almond flour 1 tbsp oat flour 2 tbsp Greek yogurt 1 scoop protein powder (optional) 3-4 tbsp milk 1/2 tsp baking powder to taste vanilla + sweetener to taste fruit or toppings of choice Instructions Preheat oven to 180°C. Mix all ingredients together in one bowl. Add fruit or toppings. […]
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 […]
Chicken, Potato & Corn Bowl with Yogurt Sauce
Ingredients 1 chicken breast 2 potatoes, medium 1/2 cup cooked corn to taste black pepper, garlic powder, paprika, salt 1 tsp olive oil 1 tbsp lemon juice 3 tbsp low-fat yogurt (for sauce) 1 tbsp zero-calorie mayo (for sauce) 1 small pickle, finely chopped a pinch dill, chopped Instructions Slice chicken breast, season with spices, […]
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 […]