With only 1 hour of preparation on the weekend, you can eat a healthy breakfast for the rest of the week!
A busy life can make eating healthy every day a real challenge. With only one hour of preparation on the weekend, you can eat healthy for the rest of the week. We provide easy to make recipes for breakfast, snacks, lunch and dinner for an entire week to prepare in just 1 hour. With vegetarian and vegan options. All recipes are high in protein, healthy complex carbs, unsaturated fats, high in fiber, and full of vitamins and minerals. (Lose weight by eating more fiber). A freezer and microwave come in handy! (Freezing and reheating your meals lower the amount of carbs in your meals)
Breakfast recipe 1: Overnight Oats
Ingredients for 2 days:
- 500 grams low fat cottage cheese
- 4 table spoons rolled oats
- 2 table spoons linseed
- 200 grams blueberries
- 1 clean lockable container of 1 liter
Vegetarian/ vegan alternative:
- 300 grams plant based dairy
- 2 table spoons rolled oats
- 2 table spoons hennep seeds
- 200 grams blue berries
Preparation:
- Mix all the ingredients
- Add spices if you like such as cinnamon, clove or orange zest.
- Keep the overnight oats in a clean lockable container in the fridge
- You can also prep a larger amount for more than two days. You can preserve it for 4 to 5 days in the fridge.
Nutritional value per portion: 258 kcal/ 3 grams fat (of which 0,8 grams saturated)/ 30 grams carbs/ 24 grams protein/ 5 grams fiber. Nutritional value per portion of the vegetarian/ vegan alternative: 269 kcal / 10,7 grams fat (of which 1,7 grams saturated)/ 29,1 grams carbs/ 11,6 grams protein/ 4,7 grams fiber. The vegan alternative contains more unsaturated fat and less protein. If you want to adjust this, you can for example add less hennep seed and extra plantbased protein powder.
Breakfast recipe 2: Sweet Breakfast cookie (our favorite!)
Ingredients for 2 days:
- 100 grams chopped carrot
- 100 grams chopped zucchini
- 4 tablespoons rolled oats
- 2 tablespoons pumpkin seeds
- 2 egg whites
- 2 scoops (plantbased) protein powder
- 2 plastic sealbags for the freezer of 0,5 liter
- A freezer and a microwave
Vegetarian/ vegan alternative:
- Replace the egg white by a tablespoon of plant based protein powder and some water
Preparation:
- Mix all ingredients to a smooth mass
- Add extra spices if you like, such as spiced bisquit, lemon or ginger
- Add a portion of the mass into a plastic sealbag, flatten out to 1 cm, release all air, seal the bag and put it in the freezer
- Before eating, remove the sealbag, put the frozen cookie on a plate and heat for 4 min in the microwave (900W)
- You can also take the cookie with you as a snack on the go!
Nutritional value per portion: 287 kcal/ 7 grams fat (of which 1,5 saturated)/ 15 grams carbs/ 36 grams protein/ 4 grams fiber (the exact nutritional value depends on the type of protein powder you use)
Breakfast recipe 3: Savory gluten-free breakfast muffins
Ingredients for 2 days (10 mini muffins in total, 5 muffins per day):
- 0,25 cup (40 grams) uncooked quinoa
- 1 egg
- 1 egg white
- 1/3 cup (80 grams) chopped zucchini
- 1/3 cup (60 grams) chopped low fat hard cheese (20+ cheese)
- 1 teaspoon parmesan cheese
- 1/5 cup (20 grams) chopped cooked turkey meat
- 1 teaspoon parsley
- Half a red onion
- Pepper if you like
- Baking tray for minimuffins
- Baking paper or liquid oil
- Oven (or microwave)
- 1 long skewer
Vegetarian/ vegan alternative:
- Replace the eggs with grinded chickpea/ linseed flower with some water. Cheese and ham can be replaced by vegan cheese and meat
Preparation:
- Preheat the oven to 350 degrees
- Cook the quinoa
- Mix all ingredients to a smooth mass
- Grease the baking tray or use baking paper
- Devide the smooth mass into the baking tray
- Put it in the oven and bake the mini muffins for 15-20 minutes until golden brown
- To test if the muffins are done, stick a skewer in a muffin: i fit comes out clean, your muffin is done!
You can freeze the muffins. Make sure they are cooled of before freezing and use a lockable container to keep them moist. You can eat the muffins cold and warm, by reheating them in the microwave or oven for a few minutes
Nutritional value per portion of 5 mini muffins: 251 kcal/ 9 grams fat (of which 3,9 saturated)/ 17 grams carbs/ 25 grams protein/3 grams fiber.
Create your own health!©
