Day 12

Oat Pancake with Berries

• 40–50 g oats
• 1 egg
• 1 tbsp milk
• Peanut butter (for topping)
• Berries (for topping)

Instructions:

Blend oats into flour.
Whisk egg with milk and mix to a smooth batter.
Cook on a dry pan ~2–3 min per side until golden.
Serve with peanut butter and berries.

Rice with Fish and Stewed Vegetables

• Onion (half-rings)
• Carrot (grated)
• Tilapia fillets
• Hard cheese
• Rice (side)
• Salt, pepper

Instructions:

Cook rice per package.
Sauté onion and carrot 5–7 min.
Place tilapia over vegetables, cover and simmer ~10 min.
Add a slice of hard cheese on each fillet and cook until fish is done and cheese melts.
Serve with rice and stewed vegetables.

Baked Chicken Skewers with Vegetables

• Chicken fillet
• Bell pepper
• Zucchini
• Tomatoes
• Mushrooms
• Onion
• Marinades (choose): yogurt/kefir + garlic; or 1 tsp soy sauce + 1 tsp honey; or 1 tsp tomato paste + 1 tsp sour cream

Instructions:

Cut chicken into cubes and marinate 30–60 min (one of the options).
Cut vegetables and briefly marinate in soy sauce.
Thread chicken and vegetables on skewers; bake at 180°C (350°F) or grill ~20–25 min until cooked.