1. Carbohydrates and fibres at breakfast
Ingredients:
* 60-70 grams of wholegrain oat flakes with rice drink
* 30 grams of whey protein isolate
* 2 nuts, coffee or tea
* 1 fruit
2. Breakfast with ricotta cheese and walnuts
Ingredients:
* 1-2 slices of wholemeal bread with ricotta cheese
* 2 nuts
* coffee or tea
* 1 fruit
3. Boiled eggs and wholemeal bread
Ingredients:
* 2 hard-boiled eggs
* 1 slice of wholemeal bread
* extra virgin olive oil
* 1 fruit
.
4. Smoked salmon or tuna
Ingredients:
* 1-2 slices of wholemeal bread
* 2 slices of smoked salmon or canned tuna (naturally or in well-drained or rinsed extra virgin olive oil)
* avocado smeared on bread
* 1 fruit, coffee or tea
5. Breakfast with yoghurt, walnuts and almonds.
Ingredients
* Organic natural yoghurt
* Walnuts and almonds
* Full oat
* 1 fruit
also u can switch between cereals and protein shakes (which are also really good)
Sandwich with hummus and avocado, may add leafy vegetables, cheese, turkey, and/or seeds to it
Buckwheat/quinoa with any topings of your choice. May add leftover chicken, veggies, cheese, nuts, seeds, hummus, etc
Be creative đ
Cottage cheese on toast
Smoothie with one pack of tofu, 1 banana and (plant-based) milk
Protein shake