Breakfast

Peanut Butter & Jam Overnight Oats

Ingredients for 3 servings:
1 1/2 cups (gluten-free) oats (360 ml)
1 1/2 cups (lactose-free) low fat Greek yogurt (360 ml / about 375g)
3 tablespoons unsweetened peanut butter (I use a pb that is 100% made of peanuts)
1 tablespoon maple syrup or honey
1 1/2 cups milk of choice (360 ml)

For the strawberry chia jam:

1 1/2 cups / thawed frozen strawberries (360 ml / about 250g)
2 tablespoons chia seeds
1 teaspoon maple syrup or honey

1. First make the chia jam. Mash the berries. Add the chia seeds and maple syrup and stir. Let set in the fridge for 30 minutes.
2. Meanwhile mix all the ingredients together for the overnight oats. Let set in the fridge for 30 minutes.
3. Then add a layer of the overnight oats into jars or glasses, then a layer of the jam. Then repeat the layers. Store in the fridge.

Lunch

Caesar Salad Jars

For four servings you need: 4 chicken breasts, 4 eggs, lettuce mix, kale, and parmesan flakes.

Chicken marinade:

juice of 1 lemon, 3 tablespoons (garlic infused) olive oil, 1 teaspoon dijon mustard, 1/2 - 1 teaspoon salt, 1/2 teaspoon pepper, 1/4-1/2 teaspoon chili flakes

1. Mix all the ingredients for the marinade together. Let the chicken marinate in the fridge for about 1 hour.
2. Then bake at 200 Celsius degrees / 390 in Fahrenheit for about 15 minutes. All ovens are different, so check that the chicken is fully cooked and bake longer if needed.

Caesar Dressing Recipe (this makes extra):

2 egg yolks, 4 small anchovies, 4 tablespoons lemon juice, 2 teaspoons dijon mustard, pinch of salt, pinch of black pepper, 1/4 cup olive oil (60 ml), 4 tablespoons grated parmesan, 1/2 cup Greek yogurt (120 ml)

1. Mix all the ingredients together in a blender.
2. Store in an air-tight container/jar in the fridge.

Snack

High-protein Hummus & Veggies

High-protein hummus (this makes about 4 servings): 1 can chickpeas (about 250g), 1 cup (lactose-free) cottage cheese (about 200g), juice of 1 lemon, 3 tablespoons tahini, 1 tablespoon garlic infused olive oil, 1 teaspoon ground cumin, 1/2 teaspoon salt.

1. Add all the ingredients into a blender and mix until creamy.
2. Build the snack boxes.

Dinner

Greek-style Meatballs, Rice and Veggies

1.7 lb. / 800 g lean ground beef or ground chicken, 1 bunch of parsley, chopped, 1 bunch chives, chopped, 120g feta, 4 tablespoons oregano, 1 - 1 1/2 teaspoon salt, pinch of pepper, 2 eggs.

Greek yogurt sauce:

1 cup (lactose-free) Greek yogurt (240 ml / 250g), 3 tablespoons chopped chives, 1 - 2 tablespoons oregano, 1 tablespoon dried basil, 1 tablespoon lemon juice, pinch of salt & pepper.

1. Mix all the ingredients for the meatballs together. Roll into balls.
2. Bake at 200 celsius degrees / 390 in Fahrenheit for 12-15 minutes, or until fully cooked.
3. Mix all the ingredients together for the yogurt sauce.
4. Serve the meatballs with rice, Greek-style salad and the sauce.