Rice galettes with cheese, avocado and egg 217 kcal 2 whole grain rice galettes, 1 boiled egg, 35 g avocado, 20 g fresh cheese with reduced fat Philadelphia light, 10 g mustard (Heinz), smoked paprika powder, salt

1 portion of pumpkin cream soup with shrimp (store the other one in the fridge) 255 kcal For 2 servings: 350 g pumpkin, 2 cubes of eco broth, 400 g shrimp, common meat seasoning, 100 g sweet cream 10%, onions, spray oil Cut the pumpkin into pieces, put it in a pot, add bouillon cubes […]

Oatmeal porridge with berries and peanut butter 420 kcal 50 g whole grain oatmeal, 100 g milk, sweetener, 1 tsp honey, 20 g peanut butter (or as shown in the picture Proteinella cream, Vitamins.lv), 100 g fresh or thawed raspberries Oatmeal is poured with milk, sweetener is added, stirring on low heat until the porridge […]

1 portion of whole wheat pasta with seafood (store the other in the fridge) 490 kcal For 2 servings: 100 g whole wheat pasta, 400 g pre-processed, thawed seafood mix (optional), 200 g tomato puree (20 kcal per 100 g, I use I LOVE ECO), 100 g sweet cream with 10% fat, spices for mail. […]

1 portion of salmon steak with green vegetables (keep the other in the fridge) 445 kcal For 2 servings: 400 g salmon steak (200 g each piece), 100 g asparagus, 100 g green beans, salt, lemon pepper, spray oil Heat 1 tablespoon of oil in a pan, fry the salmon for 2 minutes on each […]

1 portion of self-baked protein bread with turkey fillet and pickled cucumber (keep the rest in the fridge) 375 kcal For bread for 3 servings: 300 g pourable egg white, 70 g whole wheat flour, 10 g linseed, 10 g oat bran, salt, spices for pizza or a mixture of Mediterranean herbs, spray oil, 1 […]

Protein – berry smoothie 205 kcal 200 ml of sugar-free almond milk, 100 g of fresh strawberries, 30 g (1 serving) of whey protein powder, 5 g of split almonds. Blend all ingredients, sprinkle with almonds

Pizza rolls 270 kcal 46 g whole wheat toast, 20 g ketchup, 30 g cheese with 10% fat, 50 g smoked turkey or chicken fillet, pizza seasoning, spray oil Grease the baking mold with 1 spray of oil. Put buns smeared with ketchup, covered with toppings, cheese, pizza spices on top. Bake in the oven […]

Second portion of quick tomato soup with shrimps (store the other one in the fridge) 160 kcal