Yesterday was Mealprep Sunday. I always prep 3 meals for Raf and me on Sunday. (Of course his portion is much bigger than this) Meal prepping is one of the smartest habits you can build if you’re serious about your fitness goals. It saves time, helps you stay consistent with your nutrition, and reduces the temptation to eat unhealthy food. When your meals are already prepared, you’re more likely to stick to your plan, hit your macros, and avoid last-minute decisions that lead to poor choices. Plus, it can save you money and reduce stress during the week. Simple, effective, and powerful. Do you meal prep too? If yes, what’s your go-to meal? If not, what’s stopping you?

Calories: 398 kcal Serves: 1 Ingredients: • 260 g fresh potatoes • 1 large egg (approx. 70 g) • 40 g light grated cheese Instructions: 1. Grate the potatoes finely and mix them with the egg and cheese. 2. Season generously with salt, pepper, paprika, chili, parsley, oregano, and garlic. 3. Spread the mixture thinly on a baking sheet lined with parchment paper and bake at 180°C (356°F) with top and bottom heat for about 25 minutes. 4. Once baked, you can fill the wrap as you like – for example, with lean ground meat or ham for extra protein, and of course some fresh veggies like lettuce, tomatoes, or cucumber. 5. Add your filling, roll it up, and enjoy!

566 kcal per serving Ingredients (serves 1): • 2 large eggs • 1/4 cup whole spelt flour (approx. 1.1 oz / 30 g) • 2 1/2 tbsp white chocolate whey protein powder (approx. 0.7 oz / 20 g) • 1 tsp baking powder (0.2 oz / 5 g) • 1 serving flavoring powder (about 0.6 tsp or 3 ml, e.g. Prozis Guosto) • 1/3 cup sparkling water (2.7 fl oz / 80 ml) • 3/4 cup low-fat quark (approx. 7 oz / 200 g) • 3.5 oz fresh strawberries (approx. 100 g) • Sweetener of choice (to taste) Instructions: 1. Separate the eggs. Beat the egg whites until stiff peaks form. In another bowl, whisk together the egg yolks, flour, whey protein, baking powder, sparkling water, flavoring, and sweetener until light and fluffy. 2. Gently fold in the beaten egg whites to create a smooth, airy batter. 3. Pour the batter onto a baking tray lined with parchment paper. Spread it into a rectangle, not too thin. 4. Bake in a preheated oven at 350°F (180°C), top and bottom heat, for 12 minutes. After baking, immediately remove the sponge from the parchment paper and place it on a slightly damp kitchen towel. Carefully roll it up to prevent cracking. 5. Let the sponge cool completely. Meanwhile, mix about two thirds of the quark (approx. 150 g or 5.3 oz) with half of the chopped strawberries for the filling. Add sweetener if desired. 6. Unroll the sponge, spread the quark-strawberry mixture on top, and roll it back up. Use the remaining quark and strawberries as a topping. Nutritional info: Calories: 566 kcal Protein: 61g Carbohydrates: 40g Fat: 15 g

here is a recipe for protein pizza with which fits into your diet: 585 kcal 82g carbs 44g protein 7g fat per serving Ingredients (for 1 serving): - 150 g low-fat quark (about ⅔ cup – can substitute with Greek yogurt) - 100 g spelt flour (about ¾ cup + 1 tbsp) - 5 g baking powder (about 1 tsp) - 100 g chopped tomatoes (about ⅓ cup + 1 tbsp) - 50 g fresh cherry tomatoes (about ⅓ cup halved) - 60 g light mozzarella cheese (about ½ cup shredded or 2 oz) Instructions: 1. In a bowl, combine the flour, quark (or yogurt), baking powder, and a pinch of salt. Knead into a smooth dough, then roll it out into a thin, round pizza base. 2. Spread the chopped tomatoes over the dough. Top with halved cherry tomatoes and mozzarella. Sprinkle with Italian herbs or other toppings of your choice. 3. Bake in a preheated oven at 200°C (390°F), using top and bottom heat, for about 12 minutes, or until the edges are golden and the cheese has melted.

309 kcal per serving→ ½ cake equals one serving Ingredients for 2 servings: Base: - 50 g whole spelt flour - 25 g 100% Real Whey Protein (Prozis) - 5 g baking powder - 100 ml almond milk - 10 g vanilla pudding powder - 1 serving (3 ml) Guosto Flavouring Powder (Prozis) Pudding Layer: - 100 ml almond milk - 150 ml water - 40 g Protein Pudding Premix (Prozis) Topping: - 200 g fresh strawberries - 8 g red cake glaze - 1 serving (3 ml) Guosto Flavouring Powder (Prozis) Instructions (for 2 servings): 1. Mix all base ingredients thoroughly and pour into a suitable baking dish. Bake at 185°C (top/bottom heat) for about 20 minutes. 2. Mix the instant pudding with almond milk and water (or use ready-made protein pudding—note this changes the nutritional values). 3. Spread the pudding over the cooled cake base, then top with halved, washed strawberries. 4. Prepare the cake glaze according to package instructions (use a sugar substitute), and pour over the strawberries. 5. Chill the cake for at least 20 minutes—preferably longer in the refrigerator.