Proteins

egg whites or 2 whole eggs if you prefer • heaping tablespoons oat bran (about 30 grams) • low-fat yogurt (about 45 grams) • cinnamon • Sweetener such as stevia, to taste (optional)

whole grain German-style bread • small container cottage cheese • cherry tomatoes • little arugula • little balsamic glaze

fresh milk (500 ml) • ripe banana • ripe nectarine • vanilla-flavored protein powder • creatine powder

cottage cheese (about 450 grams, 2 containers) • Greek yogurt (about 400 grams, 2 containers) • eggs • maple syrup (about 50 grams) • honey (about 50 grams) • dark chocolate chips or 1/2 cup fresh blueberries (about 50 grams or 20 berries) • cornstarch (about 40 grams) • vanilla extract or 2 teaspoons vanilla essence • Butter, for greasing the baking pan

mixed greens of your choice or finely chopped romaine lettuce • cooked chickpeas (about 200 grams, canned or packaged) • small cucumbers, diced • cherry tomatoes, halved • feta cheese, cut into small pieces (about 150 grams) • Seeds from 1 pomegranate • Croutons or broken whole wheat rusks • Salt, and dried thyme or oregano • little olive oil • Balsamic glaze • White vinegar

romaine lettuce • green cabbage • carrots • green onions • parsley • whole wheat rusks (or whole grain toast) • cooked chickpeas • Olive oil, lemon juice, salt, pepper, oregano

dried chickpeas (about 125 grams) or 9 oz cooked chickpeas (about 250 grams) • yellow rice (about 90 grams) • bell peppers (red, green, yellow) • zucchini • carrots (optional) • cherry tomatoes • corn • vegetable bouillon cube (optional) • honey • mustard • balsamic vinegar or lemon juice • Salt, pepper

ground beef (465 grams) • crushed tomatoes (about 3 tomatoes, 420 grams) • small onion • red wine (25 ml) • parsley • bay leaves • Salt • ground cinnamon • olive oil • eggplant (about 3 medium, 470 grams) • zucchini (about 2 medium, 430 grams) • potatoes (about 2 large, 355 grams) •

olive oil (45 ml) • Dijon mustard (15 ml) • plain yogurt (15 ml) • Juice of 1 large lemon • vinegar (15 ml) • garlic powder • Salt and pepper, to taste • sumac • dried oregano • medium tomato, not fully ripe, diced • medium cucumber, peeled and diced • medium sweet green pepper, diced (not hot) •

tomato, chopped • cucumber, chopped • green bell pepper, finely chopped • onion, finely chopped • olives • feta cheese, cubed (about 100 grams) • avocado, chopped • cooked chicken, chopped (about 100 grams) • extra virgin olive oil • vinegar • oregano • Salt and pepper

cucumber (about 120 grams) • tomato • small red onion • olives • dried oregano, leveled • tricolor quinoa (about 75 grams) • extra virgin olive oil • vegan white cheese (about 20 grams) • tomato, grated • whole wheat pita • chickpea fritters (falafel) • arugula •

chia seeds • milk (I used 2%) • black Corinthian raisins • dried plums • rolled oats

oats (about 150 grams) • coconut sugar (about 100 grams) • baking powder • peanut butter with its olive oil (about 100 grams) • dark chocolate chips (about 100 grams) • egg

oats • chia seeds • cocoa powder • dried plums, chopped into small pieces • peanut butter • plant-based milk, preferably unsweetened • pieces of banana

brown rice • chicken fillets, cut into cubes • onion, thinly sliced • carrot, chopped into small pieces • canned bamboo shoots (optional) • mushrooms, sliced (optional) • turmeric • pepper (to taste) • salt • vegetable bouillon cube • soy sauce • olive oil

canned chickpeas, well rinsed and thoroughly dried with a towel or just boiled chickpeas, well dried • vanilla extract or 1 packet vanilla sugar • and 2 tablespoons peanut butter, almond butter, or hazelnut butter (165 grams) (or margarine) • honey (agave or maple syrup) or 30 drops stevia • baking powder • salt if the peanut butter is unsalted • oats (only if the mixture is too runny) • chocolate chips

burger patty (about 3.5 oz) • egg • cheese (I usually use cheddar because it melts creamy) • little olive oil • Salt and pepper

heaping tablespoon low-fat yogurt • fingers of low-fat milk • banana 🍌 • cocoa powder

cookie ice cream • fresh milk • peanut butter

rice (about 50 grams) • pre-cooked shrimp (about 100 grams) • onion • green onions • carrot • little finely chopped cabbage • Chinese spice mix, or if you don't have it, just add ginger, a little clove, and a little cumin for the aroma • little sunflower oil or sesame oil

chicken breast • colorful bell peppers • fresh mushrooms or one can • olive oil • chicken seasoning mix • cornstarch • Juice of 1 lemon • bay leaves • allspice berries • Salt, pepper

boneless, skinless chicken breast (500 grams) • large yellow onion, roughly chopped • garlic, finely chopped • carrots, cut into matchsticks • large bell pepper (any color) or a mix of small colorful peppers • Lo Mein, Hokkien, or other egg or non-egg noodles of your choice (500 grams) • Olive oil • water (60 ml) • cornstarch (12 grams) • soy sauce (60 ml) • mirin (white Chinese cooking wine) (15 ml) • toasted sesame oil (2 ml) •

beef bones (or a mix of beef and chicken bones). For this recipe, I used beef osso buco with bone, which is an excellent cut for consommé • onion, halved with the skin on (unpeeled) • whole onion, peeled • bay leaves • whole black peppercorns • whole cloves • salt

lean ground beef (500 grams, preferably lean) • egg whites • chopped celery leaves (about 15 grams) • tomato, finely chopped • leek, green part only, finely chopped and well rinsed (be sure to remove any dirt) • chopped parsley and tarragon leaves • carrot, cut into medium pieces • whole black peppercorns • bay leaves • dried thyme • cold water (about 240 ml) • beef stock •

osso buco (about 1 1/4 inches thick) • large yellow onion • butter (50 grams) plus about 2 tablespoons extra virgin olive oil • dry white wine (100 ml) or a little less white vinegar • chicken bouillon cube (plus 3 cups hot water for broth) • tomato paste • all-purpose flour (about 50 grams), for dredging • Salt and pepper, to taste • fresh parsley • garlic cloves • Zest of 1 lemon

oat bran (about 120 grams) • whole milk (240 ml) • whole wheat flour (about 120 grams) • baking powder • ground cinnamon • ground nutmeg • salt • large egg • corn oil (or melted coconut oil) • vanilla extract • molasses • honey •