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Almond Porridge

Nutrition Facts:

276 kcal

22,6g Protein

6,8g Carbs

17,2g Fat

Ingredients:

11g Blueberries

25g Strawberries

60ml Soy Drink Light

60ml Water

15g Vanilla Whey

30g Ground Almonds

3g Psyllum Husks

Instructions:

Mix everything except the fruits.

Heat it in a pan until it’s a porridge.

Put it in a bowl and add the fruits and other toppings if you want.

Enjoy! 😋

Baked Eggplant 🍆

Nutrition Facts: (per serving)

305 kcal

16,5g Protein

10g Carbs

22,6g Fat

Ingredients: (for 2 servings)

1 tbsp. Oil

1 Eggplant (about 250g)

40g small Tomatoes

1 slice Chester Cheese

10g Parmesan

20g Pesto

Instructions:

Preheat the oven to 190°C.

Cut the eggplant into two halves and coat it with oil.

Bake for 30min.

Scrape both halves a little and season them with salt, pepper and garlic.

Now cover them with the tomatoes, the pesto and the cheese.

Bake for 15-20min.

Enjoy! 😋

Cheesecake

Nutrition Facts: (per serving)

222 kcal

31g Protein

12g Carbs

5,2g Fat

Ingredients: (for 2 servings)

20g Vanilla Whey

125ml Milk

1 Egg

250g Low Fat Cream Cheese

25g Blueberries

8g Vannila Pudding Powder

5g Psyllium Husks

1-2 tbsp. Sucralose or any other sweetener

Instructions:

Preheat the oven to 150°C.

Mix everything except the blueberries with a mixer until a creamy mass is obtained.

Fill the mixture into a greased form.

Add the Blueberries.

Bake for about 40min.

Check if it's solid.

Let it cool for a second.

Enjoy! 😋

xoxsusie

#CantStopWontStop 💪🏼

Veggie Snack

Nutrition Facts:

229 kcal

27g Protein

3,25g Carbs

11,2g Fat

Ingredients:

100g Cottage Cheese 0,8% Fat

2 Eggs (L)

30g Mushrooms

50g Green Asparagus

Soy Sauce

Instructions:

First fry the asparagus and the mushrooms

When it’s ready put it aside

Fry the egg

Put everything on a plate

Enjoy! 😋

Flaxseed Breakfast

Nutrition Facts:

278 kcal

30g Protein

11,6g Carbs

12,5g Fat

Ingredients:

15g Flaxseeds

15g Vanilla Whey

100g Protein Yoghurt

10g Peanuts

2 tbsp. Milk

2 tbsp. Water

Instructions:

Mix everything

Enjoy! 😋

Cheesy Cauliflower 🧀

Nutrition Facts:

355 kcal

21,5g Protein

38g Carbs

13,9g Fat

Ingredients:

150g Carrots 🥕

250g Cauliflower

100g Green Asparagus

150ml Milk 🥛

25g Chester 🧀

30g Cheese Spread Cream (8% Fat) 🧀

Instructions:

Boil the carrots and the cauliflower .

Meanwhile, prepare the sauce.

Put the milk and cheese in a saucepan and add a sauce thickener of your choice.

Season the sauce with salt, pepper and a little curry. If you like, add chili.

Fry the asparagus with a little soy sauce and oil.

As soon as everything is ready, place it on a plate and add the sauce to the cauliflower.

Enjoy! 😋

Broccoli Casserole 🥦🧀

Nutrition Facts:

397 kcal

38g Protein

19g Carbs

16g Fat

Ingredients:

350g Broccoli 🥦

110g Mushrooms 🍄

50g Grated Cheese (30% fat) 🧀

200ml Milk 🥛

Instructions:

Preheat the oven to 180°C.

Grease the mould with a little oil.

Cut the spring onions and mushrooms into small pieces.

Make the sauce by heating milk in a saucepan and seasoning to taste. Make sure it is salty, as the vegetables are not seasoned.

Now place the vegetables in the baking dish.

Add the sauce.

Cover with the grated cheese.

Bake for about 30 minutes.

Enjoy! 😋

„Cookie Dough“ 🍪

Nutrition Facts:

231 kcal

7,6g Protein

27g Carbs

9g Fat

Ingredients:

40g Banana

75g Chickpeas

10g Peanut Butter

10g Chocolate Chips

Vanilla Extract

Instructions:

Rinse the chickpeas and blend them

Add the banana, peanut butter, vanilla extract, a little bit salt and a sweetener of your choice

Blend again

Add the chocolate chips

Enjoy! 😋

Veggie Snack

Nutrition Facts:

105 kcal

9,3g Protein

4,2g Carbs

5,5g Fat

Ingredients:

100g Mushrooms

110g Green Asparagus

1 Egg

1 Scallion

Instructions:

Cut the vegetables into small pieces

Fry the mushrooms and the asparagus in a pan and add salt

When it’s almost done add the scallion and a little bit of soy sauce if you want

When the the vegetables are ready put them aside

Fry the egg

Enjoy! 😋

Chia Pudding 🥣

Nutrition Facts:

250 kcal

14,5g Protein

15,4g Carbs

14,9g Fat

Ingredients:

30g Chia Seeds

250ml Unsweetened Soy Milk 🥛

Instructions:

Stir the chia seeds into the soya milk using a whisk.

Let the Chiapudding swell for at least 30 minutes, better overnight in the refrigerator.

Enjoy! 😋

Note:

It's just a basic recipe. Of course you can add toppings as you like.

Cheesy Soy Granules 🧀

Nutrition Facts:

350 kcal

45,4g Protein

11,6g Carbs

10,4g Fat

Ingredients:

60g Soy Granules

100g Cheese Spread Cream (8% Fat)

100g Leek

100g Mushrooms

150ml Vegetable Broth

Instructions:

Cut the leek and the mushrooms into small slices

Heat the vegetable broth

Add the leek and the mushrooms and let it simmer covered for about 20min

Meanwhile, prepare the soy granules as described on the wrapper

Season it with smoked salt, soy sauce, paprika and pepper

When the 20min are over add the cheese and the prepared soy granules

Season as you wish

Enjoy! 😋

Mustard Eggs 🥚

Nutrition Facts:

370 kcal

27,6g Protein

33g Carbs

14g Fat

Ingredients:

100ml 1,5% Milk 🥛

50ml Milk 🥛

2 Eggs 🥚

2 tbsp. Mustard

100g green Peas

230g Cauliflower

Sauce Thickener

Instructions:

Cook the vegetables

To make the sauce mix the 1,5% Milk with the mustard and sauce thickener of your choice in a pot

Add salt, pepper, nutmeg and a bit of honey

Cook the eggs

Once the vegetables are ready, put the cauliflower aside, add the rest of the milk and season with a little nutmeg, salt and pepper.

Puree the cauliflower.

When the eggs are ready, put everything on a plate

Enjoy! 😋

Protein Waffles 🍌🍓

Nutrition Facts:

335 kcal

51g Protein

11,2g Carbs

8,4g Fat

Ingredients:

30g Vanilla Whey

1 Egg

1 Egg white

70g Low-fat curd

75ml Low calorie ice cream

50g Protein Pudding

Instructions:

Mix whey, eggs and low-fat curd to make the dough

Use a waffle maker to make the waffles

Arrange everything on a plate

Enjoy!

Low Calorie Pizza 🍕

Nutrition Facts: (Base)

283 kcal

9g Protein

39g Carbs

11,7g Fat

Ingredients:

50g Flour

25g Psyllium Husk

1/2 tbsp Baking Powder

1/2 tbsp Oil

3/4 Cup of Water

Salt

Seasons of your choice

Sieved Tomatoes

Instructions:

Mix everything and knead

Let it rest for about 10min

Roll out between parchment paper (so it won’t stick)

Bake for 10min at 150°C

Spread with sieved tomatoes

Top with toppings of your choice

Bake again for 3min

Enjoy! 😋

Curry 🍛

Nutrition Facts: (without Peanuts)

409 kcal

34g Protein

36,7g Carbs

12,5g Fat

Ingredients:

50g Corn 🌽

200ml 1,5% Milk 🥛

100g Tofu

50g Peas

150g Broccoli 🥦

1 Onion

Sauce thickener

Instructions:

Cut the onion and fry it in a pan.

Add the vegetables and fry for about 4min.

Add the Tofu and fry for about 3min.

Add the Milk and some sauce thickener.

Season everything with curry, paprika, salt, pepper, ginger and other seasoning if you want to.

Enjoy! 😋

Porridge 🥣

Nutrition Facts:

290 kcal

9,5g Protein

48g Carbs

4,8g Fat

Ingredients:

65g Oats 🌾

100g Apple Puree 🍎 (without added sugar)

Chia Seeds (if you want)

Instructions:

Put the oatmeal in a pot and add 200-300ml Water.

Cook it until it's a porridge 🥣

Add the apple purée 🍎

Enjoy! 😋

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