EBOOKS https://tishwonders.co.uk
SOCIAL MEDIA: instagram.com/tishwonders
CONTACT: [email protected]

Kilner Breakfast Jars (affiliate link): https://amzn.to/47rncwV

RECIPES:

Kale and herb frittata (17.5g protein per serving)

100g kale
4 spring onions
10 eggs
Salt & pepper
Large handful of green herbs (coriander, parsley, dill)
100g Greek yogurt
1 tsp. baking powder

Berry & apple chia seed pot (12g protein per serving)

150g blueberries
2 apples
1 tsp. cinnamon (use half for cooked fruit and half for chia seeds)
2 cups almond milk
200g yogurt of choice (I use coconut)
2 tsp. vanilla extract
3/4 cup chia seeds
1 tbsp. goji berries
1 tbsp. nut butter
Extra sweetener (optional)

Butternut squash feta quinoa & chicken (38g protein per serving)

Chicken:
4 x 100g chicken breast
1 tsp. dried oregano
1.5 tbsp. garlic powder
1 tsp. cumin powder
1.5 tbsp. jerk powder
1.5 tbsp. yogurt
salt and pepper
3 tbsp. EVOO

Butternut squash quinoa:
200g cooked chickpeas
1 cup (uncooked quinoa) or 3 cups cooked quinoa
½ butternut squash
75g feta
100g parsley
1 roasted pepper
3 tbsp. EVOO
2 tbsp. lemon juice
Salt & pepper

Red lentil and coconut pot, brown rice & green beans (22g protein per serving)

300g uncooked red lentils (cook with 1tsp. turmeric)
1 white onion
3 garlic cloves
1 inch ginger
1 tbsp. ghee or 2 tbsp. EVOO
½ tsp. mustard seeds
1 tsp. tsp. cumin seeds
½ tsp. fennel seeds
810 cardamom pods
½ tsp. chill
1 tbsp. curry leaves
Salt & pepper
1 tin/ 400g plum tomatoes t
1 tbsp. garam masala
½ tsp. turmeric
1 tsp. curry powder
400ml coconut milk
large handful fresh coriander

300g green beans
1.5 tbsp. EVOO
salt

1 cup uncooked brown rice