DENKOFIT COOKBOOK

1.French toast

Ingredients:

180g egg whites

2 slices whole grain bread

1 tsp cinnamon

5g vanilla extract

60ml low cal syrup/honey

Mix everything except the bread in a bowl.

Heath a pan and cover it with cooking spray.

Dip the slices in the mixture and cook them.

Top the finished slices with the syrup.

Calories 270

Fats 2g

Carbs 30g

Fiber 6g

Protein 28g
2.Egg white avocado rice cakes

Ingredients:
3 rice cakes

60g avocado

90g sliced tomato

40g chopped onion

40g chopped tomato

240g egg whites

1 tbsp minced garlic

1 tsp paprika

1 tbsp lemon juice

Mix everything except the rice cakes in a bowl.

Heat the pan.

Put cooking spray.

Pour the mixture and stir until cooked.

Put the cooked mixture on the rice cakes and enjoy.

Calories 390

Fat 10g

Carbs 41g

Fiber 7g

Protein 32g
3.Crepes

Ingredients:
2 Crepini egg white wraps or something alike

11g protein powder

3g cocoa

60g Greek yogurt

3g powdered peanut butter

5g cocoa

75g strawberries

Lay the crepes flat.

Mix the ingredients into a bowl, add water to make the consistency of a thick filling for the crepes.

Cook the crepes in a pan.

Fill with the filling.

Pour low cal sauce over the crepes.

Calories 210

Fat 5g

Carbs 19g

Fiber 5g

Protein 23g
4.Pumpkin spice loaf

225 pumpkin puree

70g protein powder

20g oat flour

25g almond flour

3g baking soda

4 tsp cinnamon

5g vanilla extract

15g sugar free chocolate chips

Preheat oven to 350F/180C.

Blend everything except the chips.

Mix the chips into the batter.

Spray a loaf pan with cooking spray then pour the batter and cook for approx. 15-20min.

Calories 700

Fat 20g

Carbs 70g

Fiber 18g

Protein 68g
5.Muffins

Ingredients:

250g applesauce

50ml milk

10g vanilla

10g vinegar

65g oat flour

40g protein powder or 100g cottage

2g baking powder

1g baking soda

1g cinnamon

80g chopped apples

Preheat oven to 350F/180C.

Mix everything and cook into muffing molded pan.

Calories 600

Fat 6g

Carbs 89g

Fiber 12g
Protein 53g
6.Smoked salmon pinwheels

Ingredients:

60g smoked salmon

1 tortilla wrap

50g spinach

30g onions

10g capers

15g low fat cream cheese

2 tsp dill

Lay out the tortilla.

Spread cream cheese.

Put everything else and wrap.

Calories 200

Fat 8g

Carbs 18g

Fiber 10g

Protein 18g
7.Tilapia
850g tilapia fillet

425g shrimp

550g zucchini

550g green cabbage

300g tomatoes

550g yellow squash

300g carrots

5 garlic cloves

50g yellow onion

Mix everything and cook into a preheated oven at 400F/200C for 8-15min or until the tilapia is done.

Calories 1880

Fat 26g

Carbs 148g

Fiber 41g

Protein 285g
8.Apple oats

Ingredients:

50g oats

550g apples

1 tsp cinnamon

50g yogurt

Cut the apples into tiny pieces.

Put the oats with 100-200ml water in the microwave.

Mix everything into a bowl and enjoy.

Calories 450

Fat 3g

Carbs 108g

Fiver 22g

Protein 10g
9.Eggwhite toast
Ingredients:

480g egg whites

2 slices whole grain bread

2 slices low fat cheese

Heat a pan.

Pour egg mixture, place bread slices, cook then flip.

When the eggs are cooked place the cheese in the middle and fold.

Calories 480

Fat 3g

Carbs 40g

Fiber 2g

Protein 63g

10.Grilled Chicken Salad

Ingredients:

200g grilled chicken breast, sliced

4 cups mixed salad greens

1/2 cup cherry tomatoes, halved

1/4 cup sliced cucumbers

1/4 cup sliced red onions

1/4 cup crumbled feta cheese

2 tablespoons balsamic vinaigrette dressing

Instructions:
In a large bowl, combine the salad greens, cherry tomatoes, cucumbers, and red onions.

Top the salad with sliced grilled chicken breast.

Sprinkle the crumbled feta cheese over the salad.

Drizzle the balsamic vinaigrette dressing over the salad.

Toss gently to combine.

Serve and enjoy!

Calories: 350

Fats: 12g

Carbs: 10g

Fiber: 4g

Protein: 50g

11.Protein-Packed Omelette

Ingredients:

4 large eggs

1/4 cup chopped bell peppers

1/4 cup diced onions

1/4 cup sliced mushrooms

1/4 cup shredded cheddar cheese

2 tablespoons chopped fresh parsley

Salt and pepper to taste

Cooking spray

Instructions:

In a bowl, whisk the eggs until well beaten.

Heat a non-stick skillet over medium heat and coat with cooking spray.
Add the bell peppers, onions, and mushrooms to the skillet and sauté until tender.

Pour the beaten eggs over the sautéed vegetables.

Sprinkle the shredded cheddar cheese and chopped parsley evenly over the eggs.

Season with salt and pepper to taste.

Cook the omelette until the eggs are set and the cheese is melted.

Fold the omelette in half and transfer to a plate.

Serve hot and enjoy!

Calories: 320

Fats: 22g

Carbs: 7g

Fiber: 1g

Protein: 26g

12.Protein Power Smoothie

Ingredients:

1 cup unsweetened almond milk

1 scoop vanilla protein powder

1/2 cup frozen mixed berries

1 tablespoon almond butter

1 tablespoon chia seeds

Instructions:

In a blender, combine the almond milk, protein powder, frozen mixed berries, almond butter, and chia
seeds.

Blend until smooth and well combined.

Pour into a glass and enjoy as a nutritious and protein-packed smoothie.

Calories: 290

Fats: 12g

Carbs: 16g

Fiber: 7g

Protein: 30g

13.Protein-Packed Turkey Meatballs

Ingredients:

500g lean ground turkey

1/4 cup whole wheat bread crumbs

1/4 cup grated Parmesan cheese

1/4 cup chopped fresh parsley

1/4 cup diced onions

2 cloves garlic, minced

1 large egg

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

Salt and pepper to taste

Cooking spray

Instructions:

Preheat the oven to 180°C (350°F) and line a baking sheet with parchment paper.

In a large bowl, combine the ground turkey, bread crumbs, Parmesan cheese, parsley, onions, garlic,
egg, oregano, basil, salt, and pepper.

Mix the ingredients until well combined.

Roll the mixture into small meatballs, approximately 1 inch in diameter, and place them on the prepared
baking sheet.

Lightly spray the meatballs with cooking spray to promote browning.

Bake in the preheated oven for 20-25 minutes or until cooked through and browned.

Serve the turkey meatballs with your favorite sauce or enjoy them on their own.

Calories: 180

Fats: 7g

Carbs: 6g

Fiber: 1g

Protein: 22g

14.Greek Yogurt Parfait

Ingredients:

1 cup plain Greek yogurt

1/4 cup granola

1/4 cup mixed berries (strawberries, blueberries, raspberries)

1 tablespoon honey

Instructions:

In a glass or bowl, layer the Greek yogurt, granola, and mixed berries.

Drizzle honey on top.

Repeat the layers if desired.

Serve and enjoy as a protein-packed and refreshing snack or breakfast option.

Calories: 220

Fats: 5g
Carbs: 32g

Fiber: 4g

Protein: 15g

15.Grilled Salmon with Quinoa

Ingredients:

1 salmon fillet (6 ounces)

1 tablespoon lemon juice

1 teaspoon olive oil

Salt and pepper to taste

1/2 cup cooked quinoa

1 cup steamed vegetables (broccoli, carrots, bell peppers)

Instructions:

Preheat the grill to medium-high heat.

Brush the salmon fillet with lemon juice and olive oil.

Season with salt and pepper.

Grill the salmon for about 5-6 minutes per side or until cooked to your desired level of doneness.

Serve the grilled salmon with a side of cooked quinoa and steamed vegetables.

Calories: 350

Fats: 18g

Carbs: 20g

Fiber: 3g

Protein: 30g
16.Protein Pancakes

Ingredients:

1 cup oat flour

1 scoop vanilla protein powder

1 ripe banana, mashed

2 eggs

1/2 cup unsweetened almond milk

1 teaspoon baking powder

1/2 teaspoon cinnamon

Cooking spray

Instructions:

In a mixing bowl, combine the oat flour, protein powder, mashed banana, eggs, almond milk, baking
powder, and cinnamon.

Mix until well combined and smooth.

Heat a non-stick skillet or griddle over medium heat and coat with cooking spray.

Pour about 1/4 cup of the batter onto the skillet for each pancake.

Cook until bubbles form on the surface, then flip and cook for another minute or until cooked through.

Serve the pancakes with your favorite toppings such as fresh berries, Greek yogurt, or nut butter.

Calories: 320

Fats: 8g

Carbs: 37g

Fiber: 6g

Protein: 25g

17.Quinoa Stuffed Bell Peppers

Ingredients:

4 bell peppers (any color)

1 cup cooked quinoa

1 cup cooked black beans

1 cup diced tomatoes

1/2 cup diced onions

1/2 cup shredded cheddar cheese

1 tablespoon olive oil

1 teaspoon cumin

1/2 teaspoon paprika

Salt and pepper to taste

Instructions:

Preheat the oven to 180°C (350°F) and lightly grease a baking dish.

Cut the tops off the bell peppers and remove the seeds and membranes.

In a skillet, heat olive oil over medium heat and sauté the onions until translucent.

Add the diced tomatoes, cooked quinoa, black beans, cumin, paprika, salt, and pepper. Stir until well
combined.

Stuff the bell peppers with the quinoa mixture and place them in the baking dish.

Sprinkle the shredded cheddar cheese on top of each bell pepper.

Bake in the preheated oven for 20-25 minutes or until the peppers are tender and the cheese is melted
and bubbly.

Remove from the oven and let cool for a few minutes before serving.

Calories: 280

Fats: 8g

Carbs: 38g

Fiber: 11g
Protein: 14g

18.Egg White Omelette with Vegetables

Ingredients:

6 egg whites

1/2 cup diced mixed vegetables (bell peppers, onions, mushrooms)

1/4 cup chopped spinach

Salt and pepper to taste

Cooking spray

Instructions:

In a bowl, whisk the egg whites until frothy.

Heat a non-stick skillet over medium heat and coat with cooking spray.

Add the mixed vegetables and sauté until tender.

Pour the whisked egg whites into the skillet and let them cook undisturbed until the edges start to set.

Gently lift the edges of the omelette with a spatula and tilt the skillet to allow the uncooked egg whites
to flow underneath.

Sprinkle the chopped spinach evenly over the omelette.

Fold the omelette in half and continue cooking for another minute or until the egg whites are fully set.

Season with salt and pepper to taste.

Serve the egg white omelette with a side of fresh salad or whole grain toast.

Calories: 120

Fats: 0g

Carbs: 6g

Fiber: 2g

Protein: 25g
19.Protein-Packed Tuna Salad

Ingredients:

1 can tuna in water, drained

1/4 cup Greek yogurt

1 tablespoon lemon juice

2 tablespoons diced red onions

2 tablespoons diced celery

2 tablespoons chopped fresh parsley

Salt and pepper to taste

Lettuce leaves or whole grain bread for serving

Instructions:

In a bowl, combine the drained tuna, Greek yogurt, lemon juice, red onions, celery, parsley, salt, and
pepper.

Mix well until all the ingredients are evenly incorporated.

Serve the protein-packed tuna salad on a bed of lettuce leaves or as a sandwich filling with whole grain
bread.

Calories: 150

Fats: 1g

Carbs: 6g

Fiber: 1g

Protein: 30g
20.Baked Chicken Breast with Roasted Vegetables

Ingredients:

2 boneless, skinless chicken breasts

2 tablespoons olive oil

1 teaspoon garlic powder

1 teaspoon paprika

1/2 teaspoon dried thyme

Salt and pepper to taste

Assorted vegetables (broccoli, cauliflower, carrots, bell peppers), cut into florets or slices

Instructions:

Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.

Place the chicken breasts on the baking sheet.

Drizzle the olive oil over the chicken breasts and sprinkle with garlic powder, paprika, dried thyme, salt,
and pepper. Rub the seasonings into the chicken.

Arrange the vegetables around the chicken on the baking sheet.

Bake in the preheated oven for 20-25 minutes or until the chicken is cooked through and the vegetables
are tender.

Serve the baked chicken breast with roasted vegetables as a wholesome and protein-rich meal.

Calories: 280

Fats: 10g

Carbs: 10g

Fiber: 4g

Protein: 35g

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