Homemade Protein Bar:
Hummus:
Nutrition Information (per serving):
Nutrition Information (per serving):
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Calories: 290kcal
Protein: 20g
Carbs: 30g
Fat: 10g
Ingredients:
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Protein Powder (1 scoop)
Puffed Rice (30g)
Almond Butter (1 tbsp)
Honey (1 tbsp)
Instructions:
1. In a mixing bowl, combine the protein powder and puffed rice.
2. Add almond butter and honey to the bowl and mix well until
the ingredients are fully incorporated.
3. Transfer the mixture to a square or rectangular baking dish
lined with parchment paper.
4. Press the mixture evenly into the dish using a spatula or the
back of a spoon.
5. Refrigerate the dish for at least 1 hour to allow the mixture to
set.
6. Once set, remove from the dish and cut into individual bars.
7. Store the homemade protein bars in an airtight container in
the refrigerator for up to one week.
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Calories: 115
Protein: 3g
Carbs: 12g
Fat: 8g
Ingredients:
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Chickpeas (1 can, drained and rinsed)
Garlic Cloves (2 cloves)
Lemon Juice (2 tbsp)
Tahini (2 tbsp)
Olive Oil (2 tbsp)
Cumin (1 tsp)
Salt (to taste)
Water (2-3 tbsp, as needed for consistency)
Instructions:
1. In a food processor, combine the chickpeas, garlic cloves,
lemon juice, tahini, olive oil, cumin, and salt.
2. Blend the ingredients until smooth and creamy, scraping down
the sides of the food processor as needed.
3. If the hummus is too thick, gradually add water, 1 tablespoon
at a time, until desired consistency is reached.
4. Taste and adjust seasonings as needed, adding more salt or
lemon juice if desired.
5. Transfer the hummus to a serving bowl and drizzle with a little
olive oil.
6. Serve with carrot sticks or your preferred vegetables.
Quinoa:
Grilled Chicken Breast:
Nutrition Information (per serving):
Nutrition Information (per serving):
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Calories: 185
Protein: 6g
Carbs: 35g
Fat: 3g
Ingredients:
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Quinoa (50g)
Water (100ml)
Salt (a pinch)
Instructions:
1. Rinse the quinoa under cold water to remove any bitterness.
2. In a saucepan, combine the rinsed quinoa, water, and a pinch
of salt.
3. Bring the mixture to a boil over medium heat.
4. Once boiling, reduce the heat to low, cover the saucepan with
a lid, and let it simmer for about 15-20 minutes or until the
quinoa is cooked and the liquid is absorbed.
5. Remove from heat and let it sit for 5 minutes.
6. Fluff the quinoa with a fork before serving.
7. Use it as a base for your grilled chicken or as a side dish with
roasted vegetables.
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Calories: 195
Protein: 40g
Carbs: 0g
Fat: 4g
Ingredients:
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Chicken Breast (150g)
Olive Oil (1 tsp)
Garlic Powder (1/2 tsp)
Paprika (1/2 tsp)
Salt (to taste)
Black Pepper (to taste)
Instructions:
1. Preheat the grill or grill pan over medium-high heat.
2. In a small bowl, mix together olive oil, garlic powder, paprika,
salt, and black pepper.
3. Brush the chicken breast with the spice mixture on both sides.
4. Place the chicken breast on the grill and cook for about 6-8
minutes per side, or until the internal temperature reaches
165°F (74°C).
5. Remove the chicken from the grill and let it rest for a few
minutes before slicing or serving.
Roasted Vegetables:
Smoothie:
Ingredients:
Ingredients:
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Assorted Vegetables (200g, e.g., bell peppers, zucchini,
broccoli, carrots)
Olive Oil (1 tbsp)
Garlic Powder (1/2 tsp)
Dried Herbs (e.g., oregano, thyme, rosemary, to taste)
Salt (to taste)
Black Pepper (to taste)
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Wash and chop the vegetables into bite-sized pieces.
3. In a bowl, toss the vegetables with olive oil, garlic powder,
dried herbs, salt, and black pepper until evenly coated.
4. Spread the vegetables in a single layer on a baking sheet.
5. Roast in the preheated oven for about 20-25 minutes, or until
the vegetables are tender and slightly caramelized, stirring
once or twice during cooking.
6. Remove from the oven and serve as a side dish with your main
meal.
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Spinach (1 cup)
Banana (1 medium, frozen)
Almond Milk (1 cup)
Protein Powder (1 scoop)
Chia Seeds (1 tbsp)
Instructions:
1. In a blender, combine spinach, frozen banana, almond milk,
protein powder, and chia seeds.
2. Blend on high speed until smooth and creamy.
3. If the smoothie is too thick, add more almond milk until
desired consistency is reached.
4. Pour the smoothie into a glass and enjoy immediately.
Lentil Soup:
Nutrition Information (per serving, approximately 1 cup):
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Calories: 220
Fat: 4g
Protein: 14g
Carbohydrate: 33g
and simmer for about 25-30 minutes, or until the lentils are
tender.
6. Season the soup with salt and black pepper to taste.
7. Just before serving, squeeze fresh lemon juice into the soup
and stir.
8. Garnish with fresh parsley and serve hot.
Ingredients:
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Green Lentils (1 cup)
Onion (1 large, diced)
Carrot (2 medium, diced)
Celery (2 stalks, diced)
Garlic (3 cloves, minced)
Tomato Paste (2 tablespoons)
Vegetable or Chicken Broth (4 cups)
Olive Oil (2 tablespoons)
Cumin (1 teaspoon)
Paprika (1 teaspoon)
Salt (to taste)
Black Pepper (to taste)
Fresh Lemon Juice (1-2 tablespoons)
Fresh Parsley (for garnish)
Instructions:
1. Rinse the lentils under cold water and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the
diced onion, carrot, and celery, and cook until they begin to
soften, stirring occasionally.
3. Add the minced garlic, cumin, and paprika to the pot, and
cook for another minute until fragrant.
4. Stir in the tomato paste and cook for an additional minute.
5. Add the rinsed lentils and vegetable or chicken broth to the
pot. Bring the mixture to a boil, then reduce the heat to low
Brown Rice:
Ingredients:
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Brown Rice (1 cup)
Water (2 cups)
Salt (1/2 teaspoon)
Instructions:
1. Rinse the brown rice under cold water to remove any
impurities.
2. In a saucepan, combine the rinsed rice, water, and salt.
3. Bring the mixture to a boil over medium heat.
4. Once boiling, reduce the heat to low, cover the saucepan with
a lid, and let it simmer for about 45-50 minutes, or until the
rice is tender and the water is absorbed.
5. Remove from heat and let it sit, covered, for 5 minutes.
6. Fluff the rice with a fork before serving.