Servings: 1-2 Ingredients: - 1 apple, cored and chopped - 1 egg - 2-3 tablespoons cocoa powder - A splash of milk (about 1-2 tablespoons) - Honey for topping (optional) Instructions: 1. Preheat your oven: Set your oven to 350°F (180°C). 2. Blend the ingredients: In a blender or food processor, combine the chopped apple, egg, cocoa powder, and milk. Blend until smooth. 3. Pour into a baking dish: Pour the mixture into a small baking dish or ramekin. 4. Bake: Bake for 20-25 minutes or until a toothpick inserted comes out clean. 5. Top with honey (optional): Drizzle with honey, if desired. Total Nutrition Information (per serving): - Calories: 150 - Protein: 6g - Fat: 6g - Carbohydrates: 35g - Fiber: 4g

Current body weight : 74kg Breakfast: High Protein Pancakes Ingredients: 60g oats 1 egg Half Banana 50g greek yogurt 100 ml low fat milk 30g whey protein Baking powder Lunch: Chicken Salad Ingredients: 250g Cucumber 200g spinache 50g tomato 50g Bell pepper 150g pinto beans 150g chicken Dinner : Egg fried rice Ingredients: 200g of boiled white rice 3 whole egg's 60g green peas Carrot Snack: 100g Greek yogurt 100g Raspberry Total Daily Macros and Calories: - Calories: 1920 - Protein: 158g - Fat: 52g - Carbohydrates: 150g

Chocolate Brownies Recipe Servings: 6-8 Ingredients: - 1/2 cup oats (blended) - 1/4 cup cocoa powder - Pinch of cinnamon - 1 tablespoon baking powder - 5 tablespoons Greek yogurt - 1/4 cup honey - 1 egg (beaten) - 1/4 cup low-fat milk - Chocolate chips (as many as you like!) Instructions: 1. Preheat your oven: Set your oven to 350°F (180°C). Line an 8x8 inch baking dish with parchment paper. 2. Mix the dry ingredients: In a medium bowl, combine the blended oats, cocoa powder, cinnamon, and baking powder. Whisk until well combined. 3. Mix the wet ingredients: In a large bowl, combine the Greek yogurt, honey, beaten egg, and low-fat milk. Whisk until smooth. 4. Combine the mixtures: Add the dry ingredients to the wet ingredients and stir until just combined. Do not overmix. 5. Add chocolate chips: Fold in your desired amount of chocolate chips. 6. Pour into the baking dish: Pour the batter into the prepared baking dish. 7. Bake: Bake for 20-25 minutes or until a toothpick inserted comes out with a few moist crumbs. 8. Let cool: Let the brownies cool completely in the baking dish before cutting into squares and serving. Enjoy your delicious homemade chocolate brownies! Note: You can adjust the amount of chocolate chips to your liking, and also add nuts or other mix-ins if you prefer! Total Nutrition Information : - Calories: 240 - Total Fat: 10g - Saturated Fat: 2.5g - Cholesterol: 25mg - Sodium: 50mg - Total Carbohydrates: 40g - Dietary Fiber: 5g - Sugars: 25g - Protein: 6g

Current body weight : 74.2kg Breakfast: High Protein Pancakes Ingredients: 60g oats 1 egg Half Banana 50g greek yogurt 100 ml low fat milk 30g whey protein Baking powder Lunch: Tortilla wrap Ingredients: 1 tortilla wrap 180g of chicken breast 60g pinto beans 28g low fat cheddar cheese Bell pepper Onion Dinner : Egg fried rice Ingredients: 200g of boiled white rice 3 whole egg's 60g green peas Carrot Snack: 100g Greek yogurt 100g Raspberry Total Daily Macros and Calories: - Calories: 1880 - Protein: 161g - Fat: 40g - Carbohydrates: 135g