Breakfast Week 4 Day 2

Protein Shake

300 ml water and 1 scoop of protein powder and 20 gr chia seed. Put all of this in the shaker and give it a good shake.
As extra addition u can use Omega 3 capsules and multi vitamins.

In Between Snack : Green Smoothie

200 gr fresh spinach
½ avocado
1 glass of water
2 oranges

Wash the spinach and put it in a blender with the glass of water and blend for about a minute.

Peel the oranges and the avocado, cut them in half and add into the blender as well.

Blend until you have a smooth mixture.

Lunch: Salad with steak, green peas and green beans

100 gr steak
100 gr green beans
50 gr green peas

Cut the steak into small strips and season with salt and pepper.

Wash and clean the green beans and cut them in half. Cook them for about 15 minutes and add the green peas for about 5 more minutes in the pan with the green beans. Drain the beans in a colander.

Add some coconut oil in a pan and let it melt, cook the steakstrips medium rare ( about 1 minute on each side)

Put it all on a plate.

In Between Snack

A smart bar (protein bar)

Dinner: Broccoli With Codfish

200 gr Broccoli
150 gr Codfish

Wash the broccoli and cut the trunk off.
Put it in a pan with boiling water. Let it cook for about 15 minutes.

Season the codfish with pepper, salt and curry powder.

Put some coconut oil in a pan and let it melt. Add the seasoned codfish and cook both sides golden brown.
Drain the broccoli in a colander, put the broccoli and codfish on a plate.

Later in the evening you can have 150 gr yoghurt and a handfull unsalted, unroasted nuts

Bon Apetit

All photos are original and taken by me with my Samsung Galaxy A3