Uploaded June 2018 | Updated September 2026, 1 week ago

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► Online coaching & Meal Plans: jonvenus.com
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Nutrient Tracking app: Cronometer.com/jonvenus

MEAL PREP RECIPE (Pancakes, Pasta salad & Burger & mash):

BREAKFAST:

-75g oats
-40g whole spelt flour
-2 Tbsp chia seeds
-2 Tsp baking powder
-1 Tsp Cinnamon
- pinch of salt
- 1 medium ripe banana
- 250ml soy/almond milk

LUNCH:

-85g Lentil Pasta
-175 cooked beans
- half avocado
- half lime (juice)
- 1 Tbsp Maple syrup
- Half an apple
- 1 Tomato
-2 Tbsp Pumpkin Seeds

DINNER:

Burger patty:
-175g cooked lentils
-100g cooked sweet corn
-half an onion
- 100g oats
-1 Tsp Cumin
-1/2 Tsp Garlic Powder
-1/2 Smoked Paprika
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Mash:
-1 small cauliflower
-1 carrot
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-60g Dry Quinoa
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Sauce:
-1 Tbsp hemp seeds
-1 Tbsp sesame seeds
-1/2 to 1 clove of garlic
- 1/2 Tbsp Soy Sauce
-1 Medjool Date
- 3 Tbsp Lemon Juice
- 4-6 Tbsp Water



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- Jon Venus

The Quest For Fitness