5 min / 1 serving

Coco Loco Nutty Smoothie

627 40g 71g 24g
CALORIES PROTEIN CARBS FAT

Preparation Ingredients

Ideally, use a chilled or even a frozen banana for this 1 1/2 medium (7" to 7-7/8" long)
splendid mix of nutty goodness.
banana(s)
Step 1: Place the oats and milk into your favourite blender
30g oats
and allow to soften for about 1 minute before adding the
remaining ingredients.
60ml coconut milk drink (carton)
Step 2: Securely fasten the lid and blend thoroughly for
300ml almond milk
around 15 - 30 seconds while gradually adding water (if
necessary) to create desired consistency. 30g vanilla whey protein (80%)
Step 3: Pour into a glass for a smoothie that will make you 30g peanut butter, smooth style,
go a little nuts!
without salt
 20 min / 1 serving

Avocado Spice Chicken Sandwich

633 44g 67g 22g
CALORIES PROTEIN CARBS FAT

Preparation Ingredients

A taste of the east! 110g chicken breast

Step 1: First of all! Flatten your chicken breast and then
4 slice regular whole grain bread
marinate it in the olive oil and all spices for as long as
possible (up to one hour). When ready to cook, place under a 1 medium whole tomatoes, red,
medium heat grill and allow to cook through!
ripe
Step 2: Lightly toast your whole grain bread to your
1/2 whole avocado
preferred toastiness... (Toasting the bread removes the
chances of a soggy sandwich!). 1/2 tsp olive oil
Step 3: Slice the red onion, tomato and, avocado and get 1/2 tsp cumin powder
them ready for action.
2 leaf inner romaine lettuce
Step 4: As soon as your chicken is cooked through, layer all
ingredients in whatever order you see fit. We personally 1/2 tsp red pepper flakes (chili
went with lettuce, chicken, tomato, onion, avocado, with flakes)
another lettuce leaf on top!
1/4 tsp paprika

1/4 tsp garlic powder

1/4 tsp sea salt

1/4 tsp, ground black pepper

1/4 whole, medium red onion

 25 min / 1 serving

Garlicky Chicken Bites

620 39g 75g 18g
CALORIES PROTEIN CARBS FAT

Preparation Ingredients

Step 1: Place your quinoa in a medium-sized saucepan with 1/2 tbsp wheat flour, whole-grain,
enough water to cover the surface by about an inch. Heat
soft wheat
over a medium heat and allow to cook on the side.
100g quinoa
Step 2: Slice that chicken breast into even-sized chunks and
place in a bowl.
100g chicken breast
Step 3: Season with a little salt and pepper, and then lightly
1/2 tbsp mixed herbs
cover with the flour and mixed herbs. Coat evenly.
2 clove garlic
Are you ready for things to heat up?
2 tsp olive oil
Step 4: Take out your bestest frying pan, and heat half the
olive oil over a medium heat and then add those chicken 2 tsp parsley
cubes allowing to cook evenly for around 5 minutes.
1/4 medium/whole courgette
Step 5: Finely slice your garlic and parsley, and then chop all
(zucchini)
remaining vegetables into bite-size cubes.

Step 6: Add the garlic and parsley to the chicken pan and 1/4 whole, medium red onion
further cook for another 2 - 3 minutes. Add a little extra olive
1/4 medium red bell pepper
oil if necessary.
(capsicum)
Step 7: In a side pan, heat the remaining olive oil over a
medium heat and cook the chopped vegetables for 4 - 5 1 wedge lemon
minutes until lightly browned and tender.

Step 8: Drizzle the chicken with a little lemon juice and serve
all of your wonderful creations on a plate seasoned with a
little salt and pepper.

You are ready to go.

 <1 min / 1 serving

Sunflower Seed Snack

146 5g 5g 13g
CALORIES PROTEIN CARBS FAT

Preparation Ingredients

Flower power, directly from the sun! 25g seeds, sunflower seed
kernels, dried
 5 min / 1 serving

Sweet Goat’s Cheese and Mango

on Toast
181 9g 20g 7g
CALORIES PROTEIN CARBS FAT

Preparation Ingredients

Something new that you’ll definitely want to try again! 1 slice regular whole grain bread
Step 1: Place your bread into a toaster and let things heat
20g goats cheese
up while you slice the goat’s cheese and mango on the side.
30g mango
Step 2: Once the bread has made the wonderful
transformation into its crunchy counterpart, layer the cheese 1/2 tsp honey
and mango on top.
1 dash sea salt
Step 3: Drizzle with honey and a small sprinkle of salt.

Get crunchy.
MON

Ingredients Needed
25g Seeds, sunflower seed kernels, dried
Baked

240g Whole Grain Bread Poultry

220g Chicken Breast

Beverages

60 ml (60g) Coconut Milk Drink (carton) Protein Powders

30g Vanilla Whey Protein (80%)

Dairy and Egg

20g Goats Cheese Spices and Herbs

1/4 tsp, ground (0.575g) Black Pepper

Fats and Oils
1/2 tsp (2.5g) Cumin Powder
4g Olive Oil
1/4 tsp (0.775g) Garlic Powder

Fruits and Fruit Juices 1/2 tbsp (1.35g) Mixed Herbs

1/2 whole (75g) Avocado 1/4 tsp (0.575g) Paprika

1 1/2 medium (7" to 7-7/8" long) (177g) 1/2 tsp (1g) Red Pepper Flakes (Chili
Banana(s) Flakes)

1 wedge (6g) Lemon 4g Sea Salt

30g Mango
Sweets

Grains, Noodles and Pasta 1/2 tsp (3.5g) Honey

30g Oats
Vegetables
100g Quinoa
1/4 Medium/whole (49g) Courgette
1/2 tbsp (3.9g) Wheat flour, whole-grain, (Zucchini)
soft wheat
2 clove (6g) Garlic

Legumes 2 tsp (2.66g) Parsley

30g Peanut butter, smooth style, without

salt

Nuts and Seeds

300 ml (300g) Almond Milk

1/4 medium (29.75g) Red Bell Pepper
(capsicum)

56g Red Onion

2 leaf inner (12g) Romaine Lettuce

1 medium whole (123g) Tomatoes, Red,

Ripe