1) Add 1 tablespoon greek yoghurt, 1 cup milk, 1 teaspoon vanilla extract, 1 scoop protein powder and honey and mix together.

2) Chop up 6 strawberries into small pieces

3) Add chopped strawberries and 1 tablespoon of maple syrup to small pan and heat the strawberries on low heat until the berries are soft. Once done leave berries to cool down.

4) Add 1 cup oats, 1 tablespoon chia seeds, and 1 tablespoon maple syrup into milk texture.

5) Add a layer of greek yoghurt on the bottom of your container and add the rest of protein oats in the container.

6) Add your final top layer of strawberries on top.

1) Chop up 1 chicken breast into strips and prepare a bowl of 2 whisked eggs alongside with a bowl of 1 packet panko crumbs.

2) Dip chicken strips into whisked eggs for coating and then place and roll chicken in panko crumbs

3) Heat up the pan to medium-high heat with a drizzle of oil. Cook crumbed chicken strips until golden and cooked through. 3-4 minutes each side. Season, sliced and set aside - Note: You can buy pre-cooked crumbed chicken from the grocery store.

4) Add ½ cup of rice into a pot with a generous amount of water added and cook rice for 10-15 minutes. - Give it a stir occasionally at the bottom to not let the rice stick at the bottom.

5) Heat up a pan and add a tablespoon of butter, 100g of canned corn onto the pan and cook for 2-3 minutes until corn is golden and put aside once done

6) Slice up ½ avocado and ½ lime into wedges. Dice up ½ red and yellow capsicum and ½ tomato into small pieces.

1) Slice the salmon into thin slices and set aside.

2) Cook 1 cup of white rice.

3) Once the rice have been cooked, assemble your bowl and add the following ingredients into the bowl:

• Cooked rice

• Smoked Salmon

• Shredded Carrots

• Pineapple

• Salad

• Red Onion

• Soy Beans

• Seaweed Sheets