1
servings5
minutesA Berry good way to kick-off your day. This bowl is packed with nutritious ingredients, antioxidants, and is low in calories.
of Naturya Acai Powder(Available on WellBene website)[40 Kcal, 1.3 g carbs, 0.6 g protein, 3 g fat)
of rolled oats(58 Kcal, 10 g carbs, 2 g protein, 1 g fat)
of almond milk(56 Kcal, 8.1 g carbs, 1.1 g protein, 2.5 g fat)
frozen banana(90 Kcal, 23 g carbs, 1.1 g protein, 0.3 g fat)
of mixed berries(32 Kcal, 7.7 g carbs, 0.7 g protein, 0.3 g fat)
Chia seeds for topping- Naturya Organic Chia Seeds(Available on WellBene website)[18 kcal, 0.3 g carbs, 0.8 g protein, 1.2 g fat)
Coconut flakes for topping
Place all the ingredients in a blender and blend until you reach a smooth consistency
Place them in a bowl and garnish with the chia seeds and coconut flakes.
1
servings5
minutesof rolled oats(153 Kcal, Carbs: 27 grams, 5.3 g Protein, 2.6 g fat)
of almond milk(28 Kcal, 4 grams carbs, 0.5 g protein, 1.2 g fat)
of greek yogurt(33 Kcal, 2 grams carbs, 5.8 g protein, 0.2 g fat)
of chia seeds(58 Kcal, 5.1 g carbs, 2 g protein, 3.7 g fat)
of sliced almonds(87 Kcal, 3.2 g carbs, 3.2 g protein, 7.5 g fat)
of honey(21 Kcal, 5.8 g carbs, 0 g protein, 0 g fat)
Place all the ingredients in a bowl and mix until combined
Cover the bowel and place it in the fridge overnight
1
servings10
minutesof oats(153 Kcal, Carbs: 27 grams, 5.3 g Protein, 2.6 g fat)
of coconut milk(70 Kcal, 3.1 g fat, 10 g carbs, 1.3 g protein)
of Naturya Cacao powder(31 Kcal, 1 g fat, 1.8 carbs, 2.3 g protein)
banana(90 Kcal, 23 g carbs, 1.1 g protein, 0.3 g fat)
of maple syrup(34 Kcal, 9 g carbs, 0 g protein, 0 g fat)
of vanilla extract(6 Kcal, 0.3 g carbs, 0 g fat, 0 g protein)
Pinch of salt
Place the oats, coconut milk, vanilla powder, salt and cacao powder in a saucepan and bring to boil
Reduce to a simmer and cook on low heat for 5 minutes
Stir frequently and once ready add the banana and maple syrup.
1
servings15
minutes(143 Kcal, 0.7 g Carbs, 13 g protein, 9.5 g fat)
of fat-free grated mozzarella cheese(65 Kcal, 0.7 g Carbs, 5 g protein, 4.3 g fat)
of baby Spinach(7 Kcal, 1.1 g carbs, 0.9 g protein, 0.1 g fat)
of minced garlic(4 Kcal, 0.9 g carbs, 0.2 g protein, 0 g fat)
Salt and pepper to taste
Cooking spray
In a bowl, whisk the eggs and season with salt and pepper
Spray your pan with cooking spray and and place over medium heat
Saute the garlic until fragrant
Add the spinach and toss with the garlic and olive oil
Cook for a few minutes until the spinach is just wilted
Add in the eggs and stir occasionally until the eggs begin to set
Add the mozzarella cheese and stir
1
servingsof wholemeal toast(153 Kcal, 26 g carbs, 8.1 g protein, 2 g fat)
of Halloumi Cheese(170 Kcal, 1.2 g carbs, 13 g protein, 13 g fat)
tomato(22 Kcal, 4.8 g carbs, 1.1 g protein, 0.3 g fat)
of chia seeds(19Kcal, 1.7g carbs, 0.7g protein, 1.2g fat)
Place the sliced halloumi cheese in a non-stick pan
Cook the halloumi until lightly browned and flip
Cook for 2 minutes
Spread the pesto and top each slice with halloumi and tomatoes.
1
servingsof multigrain bread(138 Kcal, 23 g carbs, 6.9 g protein, 2.2 g fat)
of smoked salmon(70 Kcal, 0 g carbs, 11 g protein, 2.6 g fat)
of light cream cheese(30 Kcal, 1.2 g carbs, 1.2 g protein, 2.3 g fat)
of avocado(84 Kcal, 4.5 g carbs, 1.1 g protein, 7.8 g fat)
handful of arugula
of flax seeds(12 Kcal, 0.6 g carbs, 0.4 g protein, 0.9 g fat)
Spread the cream cheese on the multigrain bread
Place the smoked salmon
Mash the avocado and spread it
Top with the arugula and flax seeds
8
servings5
minutes15
minutesof oat flour(420 Kcal, 68 g carbs, 15 g protein, 9.5 g fat)
of almond milk(14 Kcal, 2 g carbs, 0.3 g protein, 0.6 g fat)
of Acai Powder(168 Kcal, 3.2 g carbs, 3 g protein, 14.2 g fat)
(126 Kcal, 0.6 g carbs, 11 g protein, 8.4 g fat)
banana(90 Kcal, 23 g carbs, 1.1 g protein, 0.3 g fat)
of baking powder(5 Kcal, 2.5 g carbs, 0 g protein, 0 g fat)
In a bowl, place the eggs, milk, mashed banana, flour, baking powder, and honey and mix until well combined and smooth
Add in the Acai powder and mix
Spray a pan with nonstick spray and heat it over medium-high heat. Pour the batter into the pan using approximately ¼ cup for each pancake
Cook until bubbles form(for around 2 minutes)
Flip and cook until browned
Repeat with remaining batter.
1
servings5
minutesof greek yogurt(67 Kcal, 4.1 g carbs, 12 g protein, 0.4 g fat)
of granola(142 Kcal, 15.8 g carbs, 4 g protein, 7.1 g fat)
of chopped mangos(25Kcal, 6.2 g carbs, 0.3 g protein, 0.2 g fat)
of sunflower seeds(44 Kcal, 1.2 g carbs, 1.5 g protein, 4 g fat)
of honey(64 Kcal, 17 g carbs, 0.1 g protein, 0 g fat)
Place the greek yogurt in a bowl
Add in the chopped mangoes
Top with the granola and seeds
Drizzle honey and enjoy
1
servings5
minutesof greek yogurt(67 Kcal, 4.1 g carbs, 12 g protein, 0.4 g fat)
of granola(142 Kcal, 15.8 g carbs, 4 g protein, 7.1 g fat)
of mixed berries(32Kcal, 7.7 g carbs, 0.7 g protein, 0.3 g fat)
of goji berries(20 Kcal, 4.4 g carbs, 0.8 g protein, 0 g fat)
of sunflower seeds(44 Kcal, 1.2 g carbs, 1.5 g protein, 4 g fat)
Place the greek yogurt in a bowl
Add in the mixed berries
Top with the granola, seeds, and goji berries
Enjoy
1
servings5
minutessized red apple(77 calories, 21 g carbs, 0.4 g protein, 0.3 g fat)
of maple syrup(52 calories, 13 g carbs, 0 g protein, 0g fat)
of cinnamon(3 calories, 1 g carbs, 0.1 g protein, 0g fat)
of rolled oats(154 calories, 28g carbs, 5.4 g protein, 2.6 g fat)
of water
Chop the apple and place in a saucepan
Add In the maple syrup and cinnamon and stir for 5 minutes or until the apples have softened
Add the water and oats
Stir until you reach a thick consistency
Garnish with chopped walnuts, apples, or a dash of cinnamon
1
servings5
minutesof rolled oats(153 Kcal, 27 g carbs, 5.3g protein, 2.6 g fat)
of water
of almond milk(28 Kcal, 4 grams carbs, 0.5 g protein, 1.2 g fat)
Pinch of salt
of chia seeds(19 Kcal, 1.7 g carbs, 0.7g protein, 1.2 g fat)
of hemp seeds(18 Kcal, 0.3 g carbs, 1.1g protein, 1.6 g fat)
banana(90 Kcal, 23 g carbs, 1.1g protein, 0.3 g fat)
of blueberries(42 Kcal, 11 g carbs, 0.6 G protein, 0.2 g fat)
of peanut butter(94 Kcal, 3.9 g carbs, 3.5g protein. 8 g fat)
Place the oats, milk, water, and pinch of salt in a saucepan
Stir together and bring the liquids to a boil
Reduce to low heat and simmer for 10-15 minutes
Place the porridge in a bowl and add in the chia and hemp seeds
Top with the chopped banana, blueberries, and peanut butter
1
servings5
minutes(143 Kcal, 0.7 g Carbs, 13 g protein, 9.5 g fat)
of sourdough bread
of pesto(168 Kcal, 2.4 g carbs, 3.6 g protein, 16.4 g fat)
Salt and black pepper to taste
Heat a medium frying pan over medium heat and once hot spread the pesto across the pan
Crack the eggs into the pan and season with salt and black pepper
Cook the eggs for 5 minutes
Remove the eggs from the pan and place them on the toast
1
servings5
minutesof sourdough bread
of Feta cheese
of balsamic glaze
of olive oil
of tomatoes
Salt and pepper to taste
In a small bowl, mix the feta, olive oil, and balsamic glaze together
Spread the mixture on the sourdough bread
Top with the tomatoes
Season with salt and pepper
1
servings5
minutesof Chia seeds
of almond milk
of honey
of vanilla syrup
Pinch of salt
Coconut flakes for topping
In a bowl, mix together the chia seeds, almond milk, honey, vanilla, and salt
Stir until well combined
Cover and place in the refrigerator for at least two hours or until the mixture thickens to a pudding like consistency
Add the coconut flakes and enjoy
Makes 6-8 pancakes
servings5
minutes10
minutesof whole-grain flour
of unsweetened almond milk
egg
of baking powder
of vanilla extract
of salt
of fresh blueberries
Combine the dry ingredients—flour, baking powder, vanilla extract, and salt—in a bowl.
Combine the wet ingredients—almond milk, honey, and egg—in a separate bowl.
Mix thoroughly after adding the wet components to the dry ones.
Blueberries are folded in.
Over medium heat, preheat a nonstick skillet or apply the nonstick cooking spray.
Scoop 1/4 of the batter, heat it till bubbles appear, flip it, and cook it until it turns golden.
the remaining batter, repeat.
1
servings5
minutesA great shake to give you that caffeine and protein boost.
of black coffee(2.4 Kcal, 0 g carbs, 0.3 g protein, 0.1 g fat)
of ice
of Dymatize 100% Whey protein Cafe Mocha flavor(140 Kcal, 4 g carbs, 25 g protein, 3 g fat)
of almond milk(42 Kcal, 6.1 g carbs, 0.8 g protein, 1.9 g fat)
frozen banana(90 Kcal, 23 g carbs, 1.1 g protein, 0.3 g fat)
Chia seeds for topping- Naturya Organic Chia Seeds(Available on WellBene website)[18 kcal, 0.3 g carbs, 0.8 g protein, 1.2 g fat)
Coconut flakes for topping
Add the coffee, ice, milk, and protein powder to a blender and blender till you obtain a smooth mixture
Place in a cup and enjoy!
1
servings5
minutesIndulge in this super delicious chocolate smoothie
of almond milk(56 Kcal, 8.1 g carbs, 1.1 g protein, 2.5 g fat)
banana(121 Kcal, 31 g carbs, 1.5 g protein, 0.5 g fat)
of Naturya Organic Cocoa powder(Available on Wellbene)[31 Kcal, 1.8 g carbs, 2.3 g protein, 1 g fat)
of honey(21 Kcal, 5.8 g carbs, 0 g protein, 0 g fat)
Place all of the ingredients in a blender and process to get a thick consistency.
1
servings10
minutesDelicious and healthy smoothie made from healthy ingredients.
dates pitted(133 Kcal, 36 g carbs, 0.9 g protein, 0.1 g fat)
of almond milk56 Kcal, 8.1 g carbs, 1.1 g protein, 2.5 g fat)
frozen banana(90 Kcal, 23 g carbs, 1.1 g protein, 0.3 g fat)
of chia seeds(19 Kcal, 1.7 g carbs, 0.7 g protein, 1.2 g fat)
Dash of cinnamon
Add all the ingredients in a blender and blend on high speed till you reach a smooth consistency.
2
servings5
minutesof pineapple cut into chunks( 165 Kcal, 43 g carbs, 1.8 g protein, 0.4 g fat)
Light coconut milk(151 Kcal, 2.2 g carbs, 1.6 g protein, 16 g fat)
banana(90 Kcal, 23 g carbs, 1.1 g protein, 0.3 g fat)
of coconut flakes(98 Kcal, 11 g carbs, 0.7 g protein, 6 g fat)
Place the pineapple, light coconut milk, and banana in a blender and mix till you get a thick mixture.
Add the coconut flakes and enjoy
1
servings5
minutesA smoothie packed with antioxidants to boost your day.
of Acai Powder(84 Kcal, 1.6 g carbs, 1.5 g protein, 7.1 g fat)
of almond milk(42 Kcal, 6.1 g carbs, 0.8 g protein, 1.9 g fat)
of frozen strawberries(77 kcal, 20 g carbs, 1 g protein, 0.2 g fat)
frozen banana(90 Kcal, 23 g carbs, 1.1 g protein, 0.3 g fat)
of chia seeds(19 Kcal, 1.7 g carbs, 0.7 g protein, 1.2 g fat)
Place all of the ingredients in a blender and blend until you reach a smooth and creamy consistency.
16 energy balls
A perfect energy boosting snack
of oats(306 Kcal, 54 g carbs, 10.6 g protein, 5.2 g fat)
of Optimum Nutrition Gold Standard 100% Whey protein extreme milk chocolate(Found on WellBene)[ 120 kcal, 3 g carbs, 24 g protein, 1.5 g fat)
of honey(258 Kcal, 70 grams carbs, 0.3 g protein, 0 g fat)
of Orivego Crunchy Organic Peanut Butter(found on Wellbene)[592 Kcal, 16.8 g carbs, 25.2 g protein, 48.9 fat)
In a food processor, add in the oats, protein powder, honey, and peanut butter
Blend until well combined
Use a cookie scoop or your hands and roll into 15 balls
around 15 balls
10
minutes15
minutesof rolled oats(307 Kcal, 54 g carbs, 10.6 g protein, 5.2 g fat)
of nut butter of choice(768 Kcal, 24 g carbs, 26 g protein, 69 g fat)
of Acai Powder(168 Kcal, 3.2 g carbs, 3 g protein, 14.2 g fat)
of vanilla extract(12 Kcal, 0.5 g carbs, 0 g protein, 0 g fat)
of maple syrup(210 Kcal, 54 g carbs, 0 g protein, 0.1 g fat)
of chia seeds(58 Kcal, 5.1 g carbs, 2 g protein, 3.7 g fat)
of coconut flakes(116 Kcal, 13.2 g carbs, 0.8 g protein, 7.1 g fat)
In a food processor, add the rolled oats, nut butter, acai powder, vanilla extract, maple syrup, and chia seeds
Blend until well combined
Scoop a tablespoon and roll to form a sticky ball
Cover the balls with coconut flakes.
3
servings5
minutessized frozen bananas(210 Kcal, 54 g carbs, 2.6 g protein, 0.8 g fat)
of honey(64 Kcal, 17 g carbs, 0.1 g protein, 0 g fat)
of Acai Powder(252 Kcal, 4.8 g carbs, 4.5 g protein, 21.3 g fat)
of Almond Milk(7 Kcal, 1 g carbs, 0.1 g protein, 0.3 g fat)
Place the frozen bananas in food blender and then add the Acai powder, almond milk, and honey
Blend until you obtain a smooth and creamy texture
Place it in the freezer
Serve and enjoy
3
servings5
minutescauliflower(61 Kcal, 11 g carbs, 4.9 g protein, 1.2 g fat
of olive oil( 358 Kcal, 0 g carbs, 0 g protein, 41 g fat)
Salt and pepper to taste
Chop the cauliflower
Add the olive oil, salt, and pepper and mix
Bake in oven for 20 minutes
Once ready serve
6
servingscan of Chickpeas drained and rinsed
cooked beetroots cut into cubes
of tahini
garlic clove
of olive oil
juice from one lemon
salt based on preference
Place the chickpeas, beetroots, garlic, lemon juice, and tahini in a blender
Blend well to reach a smooth consistency
Add in the olive oil and blend
Add salt based on preference
1
servings5
minutesof plain greek yogurt
cup of chopped mangoes
Dash of vanilla extract
of honey
of sliced almonds
In a small bowl, mix the greek yogurt, honey, and vanilla extract
Once combined well, top the yogurt with the mangoes and sliced almonds
Enjoy
1
servings5
minutesripe avocado
of plain greek yogurt
of lemon juice
Pinch of garlic powder
Salt and black pepper based on preference
Mash the avocado
Mix in the yogurt, lemon juice, garlic powder, lemon juice, salt, and black pepper
Mix until well combined
1
servings30
minutesA great shake to give you that caffeine and protein boost.
of Freekeh
of water
of mixed greens chopped finely
of goat cheese
of chopped cherry tomatoes
of chopped red onion
of pomegranate seeds
of lemon juice
of olive oil
of pomegranate Molasses
Salt and pepper based on preference
Rinse the Freekeh and place in a saucepan with water
Bring the water to a boil and reduce the heat to low. Cover and cook the Freekeh for 20 minutes or until it becomes tender
Drain any excess water and let the Freekeh cool
In a bowl, combine the mixed greens , cherry tomatoes, chopped red onion, pomegranate seeds, and goat cheese
Add the Freekeh
In a small bowl, mix together the lemon juice, olive oil, and pomegranate molasses
Drizzle the sauce and gently toss the salad
Season with salt and pepper
1
servings7
minutesIndulge in this super delicious chocolate smoothie
sized shrimps peeled
of cherry tomatoes
of red chopped onion
of olive oil
of chopped cilantro
of avocado diced
of lemon juice
Salt and pepper based on preference
of paprika
Season the shrimps with paprika, salt, and black pepper and place them on a non-stick pan and cooked for 3 minutes until pink
In a bowl, mix together the shrimps, tomatoes, cilantro, red onion, and avocado
In a bowl mix the lemon juice and olive oil together
Drizzle the sauce on top of the salad and toss to combine
1
servings35
minutesof cooked quinoa
sweet potato peeled and sliced
of olive oil
of dried cranberries
of Feta cheese
Salt and black pepper based on preference
Preheat the oven to 200 degrees Celsius
In a bowl, season the sweet potato with salt, and black pepper, and then add the oil
Place the sweet potato on a baking sheet and roast for 25 minutes or until they become tender and lightly browned
In a separate bow, prepare the salad dressing by whisking the ingredients together
On a plate, combine the cooked quinoa, sweet potatoes, dried cranberries, and feta
Drizzle the dressing over the salad and toss to combine.
1
servingswhole wheat tortilla bread(127 Kcal, 19 g carbs, 4 g protein, 4 g fat)
can of water tuna(220 Kcal, 0 g carbs, 41 g protein, 5.1 g fat)
sized red onion(10 Kcal, 2.4 g carbs, 0.3 g protein, 0 g fat)
of sun dried tomatoes(17 Kcal, 3.8 g carbs, 1 g protein, 0.2 g fat)
spear chopped(4 Kcal, 0.9 g carbs, 0.2 g protein, 0.1 g fat)
of greek yogurt(13 Kcal, 0.8 g carbs, 2.2 g protein, 0.1 g fat)
of dijon mustard(9 Kcal, 0.9 g carbs, 0.6 g protein, 0.5 g fat)
Pepper based on preference
Lemon juice based on preference
Open the can of tuna and drain the liquid
Chop the onion
Place the tuna, onion, sun dried tomatoes, pickles, greek yogurt, dijon mustard, lemon juice, and pepper in a bowl
Mix the ingredients until well combined
Spread the tuna salad on the whole wheat tortilla
1
servingsof brown rice(218 Kcal, 46 g carbs, 4.6 g protein, 1.6 g fat)
of salmon filet(247 Kcal, 0 g carbs, 27 g protein, 15 g fat)
of avocado(140 Kcal, 7.5 g carbs, 1.8 g protein, 13 g fat)
of edamame(56 Kcal, 4.1 g carbs, 5.1 g protein, 2.4 g fat)
of soy sauce(17 Kcal, 1.6 g carbs, 2.6 g protein, 0.2 g fat)
Salt and pepper to taste
Chop the salmon filet into cubes and season with salt and pepper
Place them in an airfryer and cook for around 8 minutes
Cook the rice
One the rice is ready place the rice as the first layer then add the salmon, avocado, shredded carrots, and edamame
Add the soy sauce and chili powder
Mix well
1
servingsA great shake to give you that caffeine and protein boost.
wholemeal pitta bread(36 grams of Carbs, 6.3 grams of protein, 1.1 grams of fat, 168 Kcal)
of tomato paste(6.1 g of carbs, 1.4 grams of proteins, 0.1 grams of fat, 26 Kcal)
of oregano(0.5 grams of carbs, 0.1 grams of proteins, 0 grams fat, 2 Kcal)
of dried basil(0.2 grams of carbs, 0.1 grams of proteins, 0 grams of fat, 1 Kcal)
of spinach(6.8 grams of carbs, 5.3 grams of proteins, 0.5 grams of fat, 41 Kcal)
of vegan cheese(12.1 grams of carbs, 5.9 grams of proteins, 6.3 grams of fat, 126 Kcal)
black olives(1.2 grams of carbs, 0.1 grams of proteins, 2 grams of fat, 22 Kcal)
of red pepper(4.5 grams of carbs, 0.6 grams of proteins, 0.1 grams of fat, 19 Kcal)
of chopped red onions(5.5 grams of carbs, 0.8 grams of proteins, 0.1 grams of fat, 25 Kcal)
Start off by wilting the spinach, place the spinach in a pan with boiled water and place over high heat.
Cover the pan and cook the spinach for around 3 minutes
Remove the spinach, drain it, and allow it to cool for a few minutes
Preheat the grill to medium high and spread the tomato paste, oregano, dried basil, and thyme on the pitta bread.
Add the chopped garlic, online, spinach, red bell pepper, olives, and the cheese
Season with salt and pepper
Place under the grill for around 7 minutes
1
servingsof low mein noodles(27 grams of carbs, 6.5 grams of proteins, 3.2 g fat, 165 Kcal)
onion(6 grams of carbs, 0.8 grams of protein, 0.1 grams of fat, 26 Kcal)
garlic clove(1 gram of Carbs, 0.2 g of proteins, 0 grams of Fat, 4.5 Kcal)
of sliced mushrooms(4.1 grams of carbs, 1.7 g protein, 0.g fat, 22 Kcal)
of minced ginger(0.4 grams of carbs, 0 g protein, 0 gram fat, 2 Kcal)
of sliced red bell pepper(4.5 g of carbs, 0.6 g protein, 0.1 g fat, 19 Kcal)
of sliced yellow bell pepper(4.7 grams of carbs, 0.8 g protein, 0.2 g fat, 20Kcal)
of sliced carrot(6.5 grams of carbs, 0.6 g protein, 0.1 g fat, 27.5 Kcal)
shredded cabbage(4.1 grams of carbs, 0.9 grams of protein, 0.1 g fat, 17 Kcal)
of peas(13 grams of carbs, 4.3 grams of protein, 0.2 g fat, 67 Kcal)
of olive oil(0 grams of Carbs, 0 grams of proteins, 4.5 grams of Fat, 40 Kcal)
For Sauce
of soy sauce(0.85 grams of carbs, 1.3 g protein, 0.1 g fat, 8.5 Kcal)
Directions:
Cook the noodles according to the package directions
Prepare the vegetables
In a wok, heat the olive oil over medium-high heat. Add the onions, garlic, and mushrooms. Saute them well by stirring them continuously
Turn the heat to medium and add the ginger and saute
Add the carrots, bell pepper, cabbage, and peas stir them frequently till they get tender
Add the noodles and stir them
Add the soy sauce
1
servings268
kcalA great shake to give you that caffeine and protein boost.
Multigrain sliced Bread(28 grams of carbs, 8 grams of proteins, 2.2 grams of fat, 162 Kcal)
of baby spinach(1.1 grams of carbs, 0.9 grams of proteins, 0.1 g fat, 7 Kcal)
Shiitake Mushrooms(7.7 grams of carbs, 2.6 grams of proteins, 0.6 g fat, 39 Kcal)
Cherry tomatoes(3.3 grams, 0.8 grams protein, 0.2 g fat, 15 Kcal)
garlic clove(1 gram of Carbs, 0.2 g of proteins, 0 grams of Fat, 4.5 Kcal)
of olive oil(0 grams of Carbs, 0 grams of proteins, 4.5 grams of Fat, 40 Kcal)
Salt and pepper to taste
In a medium sized pan, add the olive oil over medium heat and add the garlic and cook for a few minutes
Add the mushrooms and cook
Add the tomatoes and season with salt and pepper
Keep on cooking until the mushrooms are softened
Add the baby spinach and cook until it has wilted
Toast the bread and place the mushroom mixture
1
servingsA great shake to give you that caffeine and protein boost.
of brown rice(23 grams of carbs, 2.3 g protein, 0.8 g fat, 109 Kcal
onion(6 grams of carbs, 0.8 grams of protein, 0.1 grams of fat, 26 Kcal)
tomato(3.5 grams of Carbs, 0.8 grams of proteins, 0.2 grams of Fat, 16 Kcal)
of peas(6.3 g carbs, 2.1 g proteins, 0.1 g fat, 34 Kcal)
carrot cut into thin slices(3.8 grams carbs, 0.3 grams proteins, 0.1 g fat, 16 Kcal)
potato(14.5 grams of carbs, 1.8 grams protein, 0.1 g fat, 64 Kcal)
of cauliflower(5.1 g carbs, 2.3 g protein, 0.6 g fat, 29 Kcal)
garlic cloves(2 grams of Carbs, 0.4 g of proteins, 0 grams of Fat, 9 Kcal)
of vegetable stock(0.1 g carbs, 0 g protein, 0 grams Fat, 0.8 Kcal)
of turmeric powder(2 grams carbs, 0.3 g protein, 0.1 g fat, 10 Kcal)
of cumin powder(0.9 grams carbs, 0.4 g protein, 0.5 gram fat, 8 Kcal)
of coriander(0.3 grams carbs, 0.1 g protein, 0 grams fat, 2 Kcal)
of garam masala(1.5 grams carbs, 0.3 g protein, 0.3 g fat, 8 Kcal)
of olive oil((0 grams of Carbs, 0 grams of proteins, 4.5 grams of Fat, 40 Kcal)
Water
Salt and black pepper to taste
Add the olive oil in the a medium saucepan over medium-high heat
Add the onion and stir until translucent
Add the garlic, ginger, tomatoes, and add some water
Bring it to a simmer and cook for around 10 minutes(until the water evaporates)
Add in the vegetables: carrots, cauliflower, and peas and stir well
Add in the salt, black pepper, turmeric, cumin, cinnamon, and garam masala
Stir well
Add the vegetable broth and bring to a boil
Rinse the brown rice and add in
Reduce to low heat and cook(covered) for around 15-18 minutes
Turn off the heat and enjoy
1
servings10
minutesA great shake to give you that caffeine and protein boost.
of lean meat(293 Kcal, 0g carbs, 36.3g protein, 15.4 g fat)
red onion grated(26Kcal, 6.1g carbs, 0.8g protein, 0.1 fat)
Salt and pepper to taste
tomato(16Kcal, 3.5g carbs, 0.8g protein, 0.2g fat)
of shredded lettuce(4Kcal, 0.8g carbs, 0.3g protein, 0.1g fat)
wholewheat burger bread(151Kcal, 25g carbs, 6.9g protein, 2.5 g fat)
of light mayonnaise(12Kcal, 0.5g carbs, 0g protein, 1.1g fat)
of Dijon mustard(3Kcal, 0.3 g carbs, 0.2g protein, 0.2 g fat)
In a bowl, add the lean meat, grated red onion, and salt + pepper
Form into a a patty into 10 cm
Place a non-stick pan over medium-high heat
Place the patty in the pan and cook until cooked well
Assemble the burger
1
servings5
minutesA great shake to give you that caffeine and protein boost.
of whole wheat pasta
of boneless and skinless chicken breast cut into bite-sized pieces
olive oil
cloves garlic minced
red bell pepper, sliced
a medium sized onion sliced
cup of chopped cherry tomatoes
of chopped fresh basil
Salt and pepper based on preference
Cook the pasta according to package instructions until al dente. Drain and set aside.
In a pan, heat the olive oil over medium-high heat.
Add the chicken pieces and cook until browned, about 4-5 minutes.
Add the garlic, red bell pepper, onion, and cherry tomatoes to the pan and cook for another 2-3 minutes.
Stir in the basil, salt, and pepper and remove from heat.
Toss the pasta with the chicken and vegetable mixture and serve immediately.
1
servings30
minutesof white fish fillet
of olive oil
Salt, black pepper, and lemon pepper based on preference
Juice of one small lemon
garlic clove minced
chopped Zucchini
yellow squash sliced
red bell pepper sliced
chopped small red onion
Fresh parsley chopped
Preheat your oven to 200 degrees celsius
Lie the plan with parchment paper
Season the fish with salt and pepper
In a bowl, mix the olive oil, lemon juice, and minced garlic
Place the fish and vegetables on the parchment paper
Brush the fish and vegetables with the sauce
Bake for 20 minutes or until the fish is cooked and the vegetables are tender
Sprinkle with the fresh parsley. More lemon juice can be added based on preference
1
servings15
minutessized Zucchini
of minced meat
of tomatoes cut in half
of olive oil
garlic clove minced
of grated parmesan cheese
Salt and black pepper based on preference
Red chili flakes based on preference
By using a spiralizer, spiralize the zucchini
In a large skillet, heat the olive oil
Add in the minced garlic and pepper flakes and saute until fragrant
Add the minced beef and cook for around 3 minutes
Add the spiralized zucchini and toss
Season with salt and black pepper
Cook the zucchini noodles until they become tender
Add the tomatoes and cook well
Remove and add the grated parmesan
1
servings5
minutesof cooked quinoa
red bell pepper
of black beans rinsed
of chopped tomatoes
of chopped red onion
of cumin
of chopped fresh cilantro
of chili powder
Salt and black pepper based on preference
of low-fat mozzarella cheese
Optional: Greek yogurt as a topping
Preheat the oven to 200 degrees Celsius
Cook the quinoa according to the package directions
In a bowl combine the cooked quinoa, black beans, onion, tomatoes, cilantro, cumin, chili powder, salt, and pepper
Cut off the top part of the bell pepper and remove the seeds. Place the bell pepper on a parchment paper
Stuff the bell pepper with the quinoa mixture and cover with aluminum foil
Bake for around 30-35 minutes or until the bell pepper becomes tender
Top with the mozzarella and enjoy
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