week1-day1
DAY1:
BREAKFAST
- 3 eggs
- 30 g butter
- 30 g cheese
- 20 g yellow onion
- 3 mushrooms
- salt and pepper + seasoning as optional
Crack the eggs into a mixing bowl with a pinch of salt and pepper. Whisk the eggs with a fork until smooth and frothy. Add salt and spices to taste. Melt butter in a frying pan. Once the butter has melted, pour in the egg mixture. When the omelet begins to cook and get firm, but still has a little raw egg on top, sprinkle shredded cheese, already chopped mushrooms and onion on top. Using a spatula, carefully ease around the edges of the omelet, and then fold it over in half. When it starts to turn golden brown underneath, remove the pan from the heat and slide the omelet on to a plate.
SNACK1
- 32 g can kidney beans
- 1 cup almond milk
- 1 tablespoon vanilla extract
- 1/2 cup brown sugar
- 1 cup cocoa powder
- 1 cup coconut flour
- 2 teaspoons baking powder
- 370 g vegan dark chocolate
- 4 tablespoons coconut flakes
Rinse and drain the kidney beans. Place them into a blender together with the brown sugar, almond milk, and cacao. Blend until the mixture is smooth.Then transfer it to a medium bowl and stir in the whole-wheat flour, the baking powder, and vanilla. Spray the donut pan with cooking spray or grease it with vegan butter.
Use a spoon to fill each donut. Preheat the oven to 350 F and bake the vegan chocolate hazelnut donuts for 9-11 minutes. Allow to cool down in the pan for a couple of minutes, then move them to a cooling rack.
Make the chocolate glaze. Melt a 3.5-ounce package vegan dark chocolate either by using a microwave or place the chocolate into a heatproof bowl and place it over a pan of barely simmering water. Once melted, cover the donuts with the chocolate and sprinkle with coconut flakes.
LUNCH
- 32 g sesame seeds
- 30 g pumpkin seeds
- 15 g sunflower seeds
- 28 g shredded cheese
- A pinch of ground psyllium husk powder
- 30 g water
- Egg whites of 1 egg
- A pinch of salt
Mix together all ingredients, and spread out on parchment paper on a baking sheet. Sprinkle sea salt on top. Set the oven to 350°F (175°C) for 20 minutes. Carefully cut the crispbread into the desired form. Lower the heat to 280°F (140°C) and put the crispbread back into the oven for another 25 minutes. Remove the crispbread and make sure it’s dry all the way through. Let it cool.
SNACK2
- 57 g cherry tomatoes
- 57 g mozzarella
- 5 g green pesto
- salt and pepper (optional)
Cut the tomatoes and mozzarella balls in half. Add pesto and stir. Salt and pepper to taste.
DINNER
Pie crust
- 25 g / 5 tsp almond flour
- 10 g / 2 tsp sesame seeds
- 15 g / 1 tbsp coconut flour
- A pinch of ground psyllium husk powder
- A pinch of baking powder
- A pinch of pinch salt
- 5 g / 1 tsp olive oil
- A half of an egg (mixed)
- 15 ml / 1 tbsp water
Filling
- 50 g / 1.8 oz smoked salmon
- 60 ml/ 2 oz unsweet yogurt
- A half of an egg (mixed)
- 10g / 2 tsp fresh dill, finely chopped
- A pinch of onion powder
- A pinch of ground black pepper
- 30 g / 2 tbsp cream cheese
- 50 g / 1.8 oz shredded cheese
Preheat the oven to 350°F (175°C). Place the pie dough ingredients into a food processor fitted with a plastic pastry blade. Pulse until mixture forms a ball. If you don’t have a food processor, you can use a fork to mix the dough. Note that previously you need to mix 1 egg and divide the mixture into two parts – for the pie dough and the filling. Fit a piece of parchment paper into a spring form pan. Oil your fingers and gently press the dough into the spring form pan. Pre-bake the crust until lightly browned (5-10 minutes). Mix all the ingredients for the filling, except the salmon, and pour that in the pie crust. Add the salmon and bake for 15-20 minutes (until the pie is golden brown). Let cool for a few minutes and serve with a salad or other vegetables.