Are you running out of inspiration for your full‑day meal prep that will save you from hunger, which might stir in you in teh direction of kebab? We have a great tip for breakfast on the go, snack, lunch and dinner with the preparation taking less than an hour in the kitchen. You can also make it for multiple days. Plus, this menu will fuel you with quality nutrients from real ingredients, and give you both energy and a protein boost! 💪🏻
Nutrition (1 serving)
- 1 781 kcal
- 161 g carbohydrates
- 69 g fats
- 132 g protein
Per 1 portion
- 200 g cottage cheese
- 1 egg
- 200 g water
- 60 g oats
- 10 g coconut oil
- strawberry jam
- hazelnut protein spread
- Greek yoghurt
- natural stevia drops
- orange
- 200 g chicken breast
- Turmeric
- ground cumin
- pepper
- amino sauce
- olive oil spray
- 100 g carrots
- 100 g red bell pepper
- 100 g white cabbage
- 50 g spring onion
- 200 g udon noodles
- 30 g peanut butter
- lemon juice
- amino sauce
- garlic granules
- water
- 40 g chia seeds
- 30 g chocolate protein
- 10 g chicory syrup
- 15 g cocoa powder
- 150 g milk
- 80 g water
- 2 slices of toasted bread
- grass-fed ghee
- 2 slices bacon
- 2 eggs
- 2 slices hard cheese
- rocket
- 2 slices tomatoes
- 10 g avocado
- 1 tbsp ketchup
Instructions
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Breakfast: cottage pancakes 🥞 (ready in 15 minutes)
3 pcs: 449 kcal I 39g carbs I 20g fats I 30g protein
Find the easy recipe for 2 portions here.
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Snack: your favourite fruit🍊
As a snack, have your favourite fruit. We chose orange, but you can also check out our freeze‑dried fruit or dried fruit.
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Lunch: noodles with chicken and vegetables🍜 (ready in 40 minutes)
1 portion: 569 kcal I 76g carbs I 13g fats I 42g protein
You can find the full recipe here, so check it out.
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Snack: protein chocolate mousse 🍓(ready in 5 minutes)
1 porce: 240 kcal I 19g carbs I 9g fats I 20g protein
You can find the full recipe, including the ingredients and video tutorial, here.
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Dinner: egg sandwich with bacon 🥪(up to 10 minutes)
1 portion: 523 kcal I 27g carbs I 27 fats I 40g protein
This sandwich is super juicy and full of protein, so make it according to the recipe here.
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And these are the macros from the full day menu:
1781 kcal I 161g carbs I 69g fats I 132g protein 👉🏻 This menu is just an inspiration, you should always put your menu together according to your daily calorie intake, physical build or consult it with a nutritionist.
Enjoy!
