200 g orange + 20 g pecans (or walnuts) 232 kcal

Wholemeal bread with cottage cheese 302 kcal 70 g slice of wholemeal bread, 100 g of low-fat cottage cheese, 10 g of cream with 15% fat content, salt, herbs

1 portion of French chop with spinach salad (keep the other in the fridge) 470 kcal For 2 portions: 280 g chicken fillet, 30 g cornmeal for breading, 1 egg, 10 g butter, 50 g spinach, 1 tsp sugar, 1 tsp olive oil, salt, 1 tsp white wine or apple vinegar, pepper, spices for chicken, […]

250 g cherry tomatoes 45 kcal

1 portion of fried potatoes with egg and vegetables (store the other one in the fridge) 350 kcal For 2 servings: 400 g finely cut potatoes, 20 g olive oil, 2 eggs (each egg can be fried the day before serving, if prepared for takeaway – can be boiled), 50 g onions, 200 g tomatoes, […]

1 serving of vegetarian tofu – peanut butter bowl (store the other one in the fridge) 550 kcal For 2 servings: 200 g hard tofu cheese (124 kcal/100 g. If you can’t find it, you can use chicken fillet), 100 g broccoli, 30 g carrots, 80 g quinoa, 120 g canned turkey peas, 40 g […]

Sushi Buddha bowl 420 kcal 30 g sushi rice (or any other rice), 100 fresh salmon fillet (or 75 g cold smoked), 50 g cucumber, 50 g grated white radish, 20 g canned sushi ginger, 15 g trout roe (can be omitted), 5 g crumbled nori sheet (can be omitted), 1 tbsp rice vinegar (or […]

1 portion of bean salad (store the other in the refrigerator) 360 kcal For 2 servings: 400 g of zucchini cut into pieces, 100 g of avocado, 12 g of olive oil, 200 canned beans (drained), 100 g of 5% fat cheese (Valio), Italian seasoning or Mediterranean seasoning mix, salt Heat oil in a pan, […]

Yoghurt with blueberries and chia seeds 175 kcal 150 g Greek yogurt, 1 tsp chia seeds, 80 g blueberries, sweetener Mix yogurt with sweetener, add berries and chia seeds