With only 1 hour of preparation on the weekend, you can eat a healthy snacks 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 lowers the amount of carbs in your meals)
Snack recipe 1: Nutty (vegan) balls
Ingredients for 2 days:
- 1 small banana (100 grams)
- 2 tablespoons peanut butter (100% natural)
- 1 tablespoon unsweetened cacao powder
- Mini cupcake paper trays
Preparation:
- Mix the banana and the peanut butter into a smooth mixture
- Put the mixture in the fridge for 30 min to stiffen it up
- Roll small balls of the mixture (walnut size)
- Cover the balls with cacao powder
- Put the balls in the mini cupcake paper trays (easier to carry them with you)
- Save the balls in the fridge (max 1 week) or in the freezer (max 3 months)
Nutritional value per portion: 210 kcal/ 13 gr fat (2,3 gr saturated)/ 14 gr carbs/ 7 gr protein/ 3,8 gr fiber
Snack recipe 2: Stuffed leftover egg
Ingredients for 2 days (4 half eggs is 1 portion)
- 4 hard boiled eggs
- 50-75 grams leaked out low fat cottage cheese
- 1 tablespoon mustard
- 100 grams fine chopped veggies (leftovers in the fridge or from last nights’ dinner)
Preparation:
- Divide the hard boiled eggs into two, remove the yoke
- Mix the yoke, cottage cheese, mustard and veggies. You can adjust the proportions to your taste
- Add herbs and spices if you like (paprika or curry powder, pepper, parsley)
- Stuff the halfs of the eggs with the mixture and put in the fridge to stiffen
- The eggs stay ok in the fridge for two days
Vegan alternative
Ingredients for 2 days (4 whole vegan eggs is one portion)
- 240 ml unsweetened soy milk
- 1 teaspoon agar powder
- Pinch of black salt
- Egg trays of cupcake tray
- 100-150 gram fine chopped firm tofu or leaked out plant based dairy
- 2 tablespoons vegan mustard
- 200 grams fine chopped veggies (leftovers in the fridge or from last nights’ dinner)
Preparation:
- Add the soy milk, agar powder and black salt in a pan and stir until it cooks
- Let it shimmer for a few minutes until the agar powder is fully resolved
- Put the mixture in the egg tray and put in the fridge
- After about one ours the mixture will be solid, and there they are: vegan eggs!
- Mix the tofu or leaked out plant based dairy, the mustard and veggies into a firm mixture. You can adjust the proportions however you like.
- Add herbs or spices if you like
- Hollow out the vegan eggs and stuff with the mixture
- Keep in the fridge for max 2 days
Nutritional value er portion of 4 half stuffed eggs: 165 kcal/ 9.5 gr. fat (3 gr. saturated)/ 3,3 gr. carbs/ 16 gr. protein/0.8 gr. fiber. Nutritional value per portion of 4 whole stuffed vegan eggs: 158 kcal/ 8,4 gr. fat (1,2 gr. unsaturated)/ 5,6 gr. carbs/ 14 gr. protein/2,4 gr. fiber
Snack recipe 3: Green fish
Ingredients for 2 days
- 8 mini cucumbers
- 1 can waterbased tuna (130 grams)
- Half mashed avocado
- Black pepper, capers etc etc (whatever you like)
- Apple corer
- Piping bag
Preparation
- Wash the mini cucumbers, chop of one end and hollow out with the apple corer. The flesh tastes bitter, you can throw it away or mix it with the tuna mixture
- Mix the tuna and avocado until smooth. You can adjust the proportions however you like
- Add black pepper, capers etc etc
- Put the mixture in the piping bag and stuff the mini cucumbers
- The snacks will stay ok in the fridge for 2 days
Vegan alternative
Replace the tuna by a mixture of 130 grams grinded chickpeas, grinded leafs of nori and a drip of olive oil
Nutritional value per portion of 4 mini cucumbers: 173 kcal/ 9,7gr. fat (1,3 gr. saturated)/ 1,5gr. carbs/ 18,6 gr. protein/ 2,2 gr. fiber
Nutritional value per portion of 4 vegan cucumbers: 180 kcal/ 10,8gr. fat (1,3 gr. saturated)/ 11,5gr. carbs/ 6 gr. protein/ 6,5 gr. fiber
Create your own health!©
