RECIPES FOR YOUR HEALTH

With Captain Omar Hamdy

Contents for this book:

Breakfast recipes: p.2 to p.10

Meal 2 : p.12 to p.15
Meal 3 p. 16 “as meal 2 also nothing more”
Meal 4 : p.17 to p. 18
Meal 5 : p.19 to p. 20
End: p. 21

* FROM THIS SHIT TO BE A FIT *

1 - Oat and Almond Pancakes

Ingredients:

● 1 cup oats
● 1 cup almond milk
● 2 tablespoons honey
● 1 egg (or you can substitute with 1/4 cup Greek yoghourt)
● 1 teaspoon baking powder
● 1/2 teaspoon vanilla extract (optional)
● Pinch of salt
● Cooking spray or butter for greasing the pan

Instructions:

1. In a blender or food processor, combine oats, almond milk, honey, egg (or
Greek yoghourt), baking powder, vanilla extract (if using), and a pinch of salt.
Blend until smooth. If you prefer a chunkier texture, you can blend it less.

2. Let the batter rest for about 5-10 minutes. This allows the oats to absorb
some of the liquid and gives you a thicker batter.

3. Heat a non-stick skillet or griddle over medium heat. Lightly grease the
surface with cooking spray or butter.

4. Once the pan is hot, pour about 1/4 cup of batter onto the skillet for each
pancake. Cook until bubbles form on the surface of the pancake and the
edges look set, about 2-3 minutes.

5. Carefully flip the pancakes and cook for another 1-2 minutes, or until golden
brown and cooked through.

6. Repeat with the remaining batter, greasing the pan as needed between
batches.

7. Serve the pancakes warm with your favourite toppings such as fresh fruit,
additional honey, maple syrup, or Greek yoghourt.

Enjoy your delicious and nutritious oat and almond pancakes!

 - 2 -
2 - Honey Almond Oatmeal Muffins
Ingredients:
● 1 1/2 cups oats
● 1 cup almond milk
● 1/4 cup honey
● 1/4 cup Greek yoghourt
● 1 egg
● 1/4 cup almond flour (or all-purpose flour)
● 1 teaspoon baking powder
● 1/2 teaspoon baking soda
● 1/4 teaspoon salt
● 1/2 teaspoon cinnamon (optional)
● 1/4 cup chopped almonds (optional)

Instructions:

1. Preheat your oven to 375°F (190°C). Line a muffin tin with paper liners or
lightly grease the cups.

2. In a large mixing bowl, combine oats and almond milk. Let it sit for about 10
minutes to allow the oats to soak up some of the liquid.

3. In a separate bowl, whisk together the honey, Greek yoghourt, and egg until
well combined.

4. Add the honey mixture to the oat mixture and stir until evenly combined.

5. In another bowl, whisk together the almond flour, baking powder, baking soda,
salt, and cinnamon (if using).

6. Gradually add the dry ingredients to the wet ingredients, stirring until just
combined. Be careful not to overmix.
7. Gently fold in the chopped almonds, if using.

8. Divide the batter evenly among the muffin cups, filling each about 3/4 full.

9. Bake in the preheated oven for 15-20 minutes, or until a toothpick inserted
into the centre of a muffin comes out clean.
 - 3 -
3 - Honey Almond Oat Energy Bites

Ingredients:

● 1 cup oats
● 1/2 cup almond butter
● 1/4 cup honey
● 1/4 cup chopped almonds
● 1/4 cup shredded coconut (optional)
● 1 teaspoon vanilla extract
● Pinch of salt

Instructions:

1. In a mixing bowl, combine oats, almond butter, honey, chopped almonds,

shredded coconut (if using), vanilla extract, and a pinch of salt. Stir until well
combined.

2. If the mixture seems too dry, you can add a little more honey or almond butter
to help bind everything together.

3. Once the mixture is well combined and holds together when pressed, use your
hands or a cookie scoop to portion out small amounts of the mixture.

4. Roll each portion into a ball between your palms, then place it on a baking
sheet lined with parchment paper.

5. Continue rolling until all of the mixture is used up, placing the energy bites
about an inch apart on the baking sheet.

6. Once all the energy bites are rolled, you can optionally roll them in additional
chopped almonds or shredded coconut for extra flavour and texture.

7. Place the baking sheet in the refrigerator for at least 30 minutes to allow the
energy bites to firm up.

8. Once firm, transfer the energy bites to an airtight container and store them in
the refrigerator for up to one week.
 - 4 -
4 - Honey Almond Oatmeal Smoothie

Ingredients:

● 1/2 cup oats

● 1 cup almond milk
● 1 tablespoon honey
● 1/4 cup Greek yoghourt
● 1 ripe banana, frozen
● 1/4 cup almond butter
● 1/2 teaspoon vanilla extract
● 1/4 teaspoon ground cinnamon (optional)
● 1/4 cup ice cubes (optional, if you prefer a colder smoothie)

Instructions:

1. In a blender, combine oats, almond milk, honey, Greek yoghourt, frozen

banana, almond butter, vanilla extract, and ground cinnamon (if using).

2. Blend on high speed until smooth and creamy. If the smoothie is too thick, you
can add more almond milk, a little at a time, until you reach your desired
consistency.

3. If you prefer a colder smoothie, you can add ice cubes to the blender and
blend until smooth.

4. Once the smoothie is ready, pour it into glasses and serve immediately.

5. Optionally, you can garnish the smoothie with a sprinkle of oats, a drizzle of
honey, or a few sliced almonds for extra texture and presentation.
 - 5 -
5 - Honey Almond Oat Bars

Ingredients:

● 2 cups oats
● 1/2 cup almond butter
● 1/3 cup honey
● 1/4 cup chopped almonds
● 1/4 cup dried fruit (such as raisins, cranberries, or chopped apricots)
● 1/4 cup shredded coconut (optional)
● 1 teaspoon vanilla extract
● Pinch of salt

Instructions:

1. Preheat your oven to 350°F (175°C). Line an 8x8 inch baking dish with
parchment paper, leaving some overhang on the sides for easy removal later.

2. In a large mixing bowl, combine oats, almond butter, honey, chopped almonds,
dried fruit, shredded coconut (if using), vanilla extract, and a pinch of salt. Stir
until well combined.

3. Press the mixture firmly and evenly into the prepared baking dish using the
back of a spoon or your hands.

4. Bake in the preheated oven for 20-25 minutes, or until the edges are golden
brown and the top is set.

5. Remove from the oven and let the bars cool completely in the baking dish.

6. Once cooled, use the parchment paper overhang to lift the bars out of the dish
and transfer them to a cutting board. Use a sharp knife to cut the bars into
squares or rectangles.

7. Store the bars in an airtight container at room temperature for up to one week,
or in the refrigerator for longer storage.
 - 6 -
6 - Almond Honey Oat Granola

Ingredients:

● 3 cups rolled oats

● 1 cup sliced almonds
● 1/2 cup shredded coconut (optional)
● 1/4 cup honey
● 1/4 cup coconut oil or melted butter
● 1 teaspoon vanilla extract
● 1/2 teaspoon ground cinnamon
● Pinch of salt

Instructions:

1. Preheat your oven to 300°F (150°C). Line a large baking sheet with parchment
paper or a silicone baking mat.

2. In a large mixing bowl, combine the rolled oats, sliced almonds, and shredded
coconut (if using).

3. In a small saucepan, heat the honey and coconut oil or melted butter over low
heat until melted and well combined. Stir in the vanilla extract, ground
cinnamon, and a pinch of salt.

4. Pour the honey mixture over the dry ingredients in the mixing bowl. Use a
spatula or wooden spoon to stir until all the oats and almonds are evenly
coated.

5. Spread the mixture evenly onto the prepared baking sheet, pressing it down
slightly with the back of a spoon or spatula to create an even layer.

6. Bake in the preheated oven for 30-35 minutes, stirring halfway through, or until
the granola is golden brown and fragrant.

7. Remove the baking sheet from the oven and let the granola cool completely
on the pan. It will continue to crisp up as it cools.

8. Once cooled, break the granola into clusters and transfer it to an airtight
container for storage.
 - 7 -
7 - Almond Honey Oatmeal Cookie

Ingredients:

● 1 cup rolled oats

● 1 cup almond flour
● 1/2 teaspoon baking soda
● 1/4 teaspoon salt
● 1/4 cup coconut oil or unsalted butter, melted
● 1/4 cup honey
● 1 large egg
● 1 teaspoon vanilla extract
● 1/2 cup chopped almonds
● Optional: 1/2 cup chocolate chips or dried fruit for added flavor (such as
raisins or cranberries)

Instructions:

1. Preheat your oven to 350°F (175°C). Line a baking sheet with parchment
paper or silicone baking mat.

2. In a large mixing bowl, combine the rolled oats, almond flour, baking soda, and
salt. Stir until well combined.

3. In a separate bowl, whisk together the melted coconut oil or butter, honey, egg,
and vanilla extract until smooth.

4. Pour the wet ingredients into the dry ingredients and stir until a dough forms.

5. Fold in the chopped almonds and any optional add-ins such as chocolate
chips or dried fruit.

6. Using a spoon or cookie scoop, drop rounded tablespoons of dough onto the
prepared baking sheet, spacing them about 2 inches apart.

7. Flatten each cookie slightly with the back of a spoon or your fingers.
8. Bake in the preheated oven for 10-12 minutes, or until the edges are golden
brown.
9. Remove from the oven and let the cookies cool on the baking sheet for a few
minutes before transferring them to a wire rack to cool completely.
 - 8 -
8 - Almond Honey Oat Bread

Ingredients:

● 2 cups all-purpose flour

● 1 cup whole wheat flour
● 1 cup rolled oats
● 1/2 cup chopped almonds
● 1 teaspoon baking soda
● 1 teaspoon baking powder
● 1/2 teaspoon salt
● 1/4 cup honey
● 1 1/2 cups almond milk (or any milk of your choice)
● 1/4 cup coconut oil or melted butter
● 1 tablespoon apple cider vinegar
● Optional: 1/4 cup almond slices for topping

Instructions:

1. Preheat your oven to 350°F (175°C). Grease a 9x5 inch loaf pan or line it with
parchment paper.

2. In a large mixing bowl, combine the all-purpose flour, whole wheat flour, rolled
oats, chopped almonds, baking soda, baking powder, and salt. Stir until well
combined.

3. In a separate bowl, whisk together the honey, almond milk, coconut oil or
melted butter, and apple cider vinegar until smooth.

4. Pour the wet ingredients into the dry ingredients and stir until just combined.
Be careful not to overmix.

5. Transfer the batter to the prepared loaf pan, spreading it out evenly with a
spatula.
6. If desired, sprinkle almond slices on top of the batter for added texture and
flavour.
7. Bake in the preheated oven for 45-50 minutes, or until a toothpick inserted
into the centre of the bread comes out clean.
8. Remove from the oven and let the bread cool in the pan for 10 minutes before
transferring it to a wire rack to cool completely.
 - 9 -
9 - Almond Honey Oat Protein Balls

Ingredients:

● 1 cup rolled oats

● 1/2 cup almond butter
● 1/4 cup honey
● 1/4 cup chopped almonds
● 1/4 cup protein powder (vanilla or unflavored)
● 1 teaspoon vanilla extract
● Pinch of salt
● Optional: 1/4 cup shredded coconut or mini chocolate chips for rolling

Instructions:

1. In a large mixing bowl, combine rolled oats, almond butter, honey, chopped
almonds, protein powder, vanilla extract, and a pinch of salt. Stir until well
combined.

2. If the mixture seems too dry, you can add a little more almond butter or honey
to help bind everything together.

3. Once the mixture is well combined, use your hands to roll it into small balls,
about 1 inch in diameter.

4. If desired, roll the balls in shredded coconut or mini chocolate chips for added
flavour and texture.

5. Place the protein balls on a baking sheet lined with parchment paper and
refrigerate for at least 30 minutes to firm up.

6. Once firm, transfer the protein balls to an airtight container and store them in
the refrigerator for up to one week.

These almond honey oat protein balls are a convenient and delicious way to refuel
your body with energy and nutrients. Enjoy them whenever you need a quick and
satisfying snack!
 - 10 -

MEAL 2

- 11 -
1 - Chicken and Brown Rice Bowl with Salad and Nuts

Ingredients:

● 150g brown rice (cooked weight)

● 200g chicken breast
● Salad greens of your choice (lettuce, spinach, arugula, etc.)
● 100g cucumber, sliced
● 1 tablespoon olive oil
● 10g mixed nuts (such as almonds, walnuts, or cashews)
● 1g Himalayan salt (for seasoning)
● Optional: Lemon wedges for serving

Instructions:

1. Cook the brown rice according to package instructions. Once cooked, fluff it
with a fork and set aside.

2. Season the chicken breast with a pinch of Himalayan salt. Heat a non-stick
skillet over medium-high heat. Add the chicken breast and cook for about 5-7
minutes on each side, or until cooked through and no longer pink in the center.
Remove from heat and let it rest for a few minutes before slicing it into strips
or cubes.

3. Assemble your bowl by dividing the cooked brown rice among serving bowls.
Top with the sliced chicken breast.

4. In a separate bowl, toss the salad greens and cucumber slices with olive oil.
Divide the salad mixture among the serving bowls, placing it alongside the rice
and chicken.

5. Sprinkle the mixed nuts over the salad for added crunch and flavour.

6. Season the entire bowl with a pinch of Himalayan salt, if desired.

- 12 -
2 - Steak and Potato Salad with Cucumber and Nuts

Ingredients:

● 150g steak (such as sirloin or flank steak)

● 200g potatoes, diced
● 100g cucumber, sliced
● Salad greens of your choice (lettuce, spinach, arugula, etc.)
● 1 tablespoon olive oil
● 10g mixed nuts (such as almonds, walnuts, or cashews)
● 1g Himalayan salt (for seasoning)
● Optional: Lemon wedges for serving

Instructions:

1. Preheat your grill or grill pan over medium-high heat. Season the steak with a
pinch of Himalayan salt on both sides.

2. Grill the steak for about 4-5 minutes per side for medium-rare, or adjust
cooking time to your desired level of doneness. Once cooked, remove the
steak from the grill and let it rest for a few minutes before slicing it thinly
against the grain.

3. While the steak is resting, bring a pot of water to a boil. Add the diced
potatoes and cook for about 8-10 minutes, or until tender when pierced with a
fork. Drain the potatoes and set aside to cool slightly.

4. In a large mixing bowl, toss the salad greens and cucumber slices with olive
oil until evenly coated.

5. Divide the dressed salad greens among serving plates or bowls.

6. Arrange the sliced steak and cooked potatoes on top of the salad greens.

7. Sprinkle the mixed nuts over the salad for added crunch and flavour.

8. Season the entire salad with a pinch of Himalayan salt, if desired.

9. Serve the steak and potato salad with lemon wedges on the side for
squeezing over the dish, if desired.

- 13 -
3 - Chicken and Potato Stir-Fry with Cucumber Salad and Nuts

Ingredients:

● 200g potatoes, diced

● 200g chicken breast, sliced
● 100g cucumber, sliced
● 10g mixed nuts (such as almonds, walnuts, or cashews)
● 1 tablespoon olive oil
● 1 clove garlic, minced
● 1 teaspoon ginger, minced
● 1 tablespoon soy sauce (or tamari for gluten-free option)
● 1 teaspoon honey
● 1 teaspoon sesame oil
● 1/2 teaspoon cornstarch (optional, for thickening the sauce)
● Salt and pepper to taste
● Fresh cilantro or green onions for garnish (optional)

Instructions:

1. In a bowl, marinate the sliced chicken breast with minced garlic, minced
ginger, soy sauce, honey, sesame oil, and a pinch of salt and pepper. Let it
marinate for at least 15 minutes.

2. Meanwhile, heat olive oil in a large skillet or wok over medium-high heat. Add
the diced potatoes and stir-fry until they are golden brown and cooked
through, about 8-10 minutes. Remove the cooked potatoes from the skillet
and set aside.

3. In the same skillet, add the marinated chicken breast slices and stir-fry until
they are cooked through and golden brown, about 6-8 minutes.

4. If you prefer a thicker sauce, mix the cornstarch with a tablespoon of water to
create a slurry. Pour the slurry into the skillet with the chicken and stir until the
sauce thickens slightly.

5. Once the chicken is cooked through, add the cooked potatoes back into the
skillet and toss everything together until well combined. Adjust seasoning
with salt and pepper if needed.

- 14 -
4 - Brown Rice and Chicken Salad with Cucumber and Nuts

Ingredients:

● 150g brown rice (cooked weight)

● 200g chicken breast, cooked and diced
● 100g cucumber, diced
● 10g mixed nuts (such as almonds, walnuts, or cashews), chopped
● Salad greens of your choice (lettuce, spinach, arugula, etc.)
● 1 tablespoon olive oil
● 1 tablespoon lemon juice
● Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked brown rice, diced chicken breast, diced
cucumber, chopped mixed nuts, and salad greens.

2. In a small bowl, whisk together the olive oil and lemon juice to create the
dressing. Season with salt and pepper to taste.

3. Pour the dressing over the salad mixture in the large bowl. Toss until
everything is evenly coated with the dressing.

4. Divide the salad into individual serving bowls or plates.

- 15 -
 Meal 3
“Meal 2 difference in the
measurement of the grams of food “.

- 16 -
MEAL 4

- 17 -
MEAL 4 IS ONLY TWO INGREDIENTS
EGG AND COTTAGE CHEESE SO IN MEAL 4 YOU CAN
MIX THEM TOGETHER OR IT EACH ONE OF THEM
SEPARATE

- 18 -
 MEAL 5
LAST MEAL IN YOUR DAY

- 19 -
 IN MEAL 5 YOU MUST EAT 200 GRAM OF
watermelon or strawberry or cantaloupe

- 20 -
 ‫‪THAT’S ALL‬‬
‫‪AND BY THAT YOU FINISH YOUR DAY AND SEE YOU‬‬
‫‪SOON WHEN YOU GAIN YOUR PERFECT FIT‬‬

‫و تذكر دائما إن ضاقت بك السُبل يوماً‪ ،‬وظننت أن ال أحد في هذا العالم‬

‫️❤‬
‫يحبك‪ ،‬فتذكر دائما أن االسطى يحبك ويحب من يحبك ألنك حلو و ستفعل كل‬
‫ما هو حلو‬

‫‪HAPPY END FOR YOU ALL‬‬

‫‪- 21 -‬‬