Breakfast: Blended Chocolate Overnight Oats

• 1/2 cup (gluten-free) oats (120 ml)
• 1 tablespoon chia seeds
• 1 tablespoon unsweetened cacao powder
• 1/2 cup milk of choice (120 ml)
• 1/2 cup (lactose-free) low fat Greek yogurt (120 ml)
• 1/2 - 1 tablespoon maple syrup / honey

Toppings:

• berries of choice

1. Put all the ingredients into a blender and mix until smooth.

2. Pour into jar(s) and top with berries.

3. Let set in the fridge for at least two hours or overnight.

Lunch: Pesto Pasta Salad

This recipe makes about 6 servings.

Dressing:

• 1/2 cup Greek yogurt (120 ml / 125g)
• 6 tablespoons pesto
• 2 green onions, chopped

• 1.1 lb. / 500g lentil/chickpea pasta
• 1.3 lb. / 600g cherry tomatoes
• 3.5 oz. / 100g arugula
• 7 oz. / 200g mini mozzarellas

1. Cook the lentil/chickpea pasta according to its packaging.

2. Mix the pesto, Greek yogurt and green onions together.

3. Divide the dressing into six big jars.

4. Add the cooled down pasta, mozzarellas, cherry tomatoes and lastly arugula.

5. Store in the fridge.

6. Before serving, just mix all the ingredients together.

Snack: Peanut Butter Protein Balls

This makes about 12 bites and two bites is one serving:

• 1/2 cup unsweetened peanut butter (120 ml)
• 2 tablespoons maple syrup or honey
• 1/4 cup (gluten-free) oat flour (60 ml)
• 3/4 cup vegan peanut butter flavored protein powder (180 ml / about 90g / 3 scoops)
• 1/4-1/2 cup milk of choice (60-120 ml)

1. Mix all the ingredients together; I recommend adding less milk first and then adding more if needed. If you don’t have protein powder, you can replace it with oat flour (use 1/2 cup oat flour and leave out the milk).

2. Store in an air-tight container in the fridge.

Dinner: Easy Korean Beef Bowls

Ingredients for six servings:

• 1.3 lb. / 600g lean ground beef
• 5 green onions, chopped
• 1/3 cup (gluten-free) low sodium soy sauce (80 ml)
• 2 tablespoons honey / maple syrup
• 3 teaspoons sesame oil
• 1/4 teaspoon ground ginger
• pinch of pepper
• pinch of chili flakes

Accompanied by cooked rice and steamed broccoli.

1. Steam the broccoli using a pan or steamer.

2. Meanwhile, cook the rice.

3. Cook the ground beef until fully browned.

4. In a small bowl, mix together soy sauce, honey, sesame oil, ginger, chili flakes, and pepper, then pour this mixture into the pan with the ground beef and let simmer for about 2 minutes.

5. Divide the beef, rice, and broccoli into containers, top with green onions, and store in the fridge.

6. Reheat in the microwave or on a pan before serving. Optionally, serve with shredded carrots and cucumbers.