1 portion of rice/champignon concoction (keep the other in the fridge) 420 kcal For 2 servings: 90 g basmati rice, 250 g champignons, 2 eggs, 100 g grated cheese with 10% fat content, 60 g smoked chicken or turkey fillet, salt, pepper, spray oil Boil the rice. Heat 1 tbsp of oil in a pan, […]

1 portion of breaded chicken with vegetable stew (keep the other in the fridge) 385 kcal For 2 servings: 300 g chicken fillet, 40 g breadcrumbs, spray oil, spices for chicken meat, 100 g potatoes, 200 g zucchini, 70 g carrots, 5 g bouillon cube (eco) or bulk bouillon, 1 egg Chicken fillet is cut […]

Eggs with avocado 245 kcal 2 boiled eggs, 60 g of avocado, salt, smoked paprika powder

1 portion of herring with cottage cheese and beetroot (store the other one in the fridge) 325 kcal For 2 servings: 200 g herring without oil (Vici)/can be replaced with any other fish (without added fat), 200 g low-fat cottage cheese, 100 g Greek yogurt, 200 g boiled beets Cottage cheese is mixed with yogurt, […]

1 portion of shrimp salad (store the other one in the fridge) 350 kcal 380 g of thawed cooked shrimp (add 25% to the weight in frozen form), 200 g of tomatoes, 60 g of grated cheese with 10% fat content, 100 g of Greek yogurt, 20 g of Hellman’s light mayonnaise, dill, salt, 2 […]

2 boiled eggs + 150 g apple 223 kcal

1 portion of protein muffins with cottage cheese (store the other one in the fridge) 290 kcal For 2 servings: 100 g pourable egg white, 2 eggs, 100 g canned beans in tomato sauce, 60 g crab sticks (or shrimp), 10 g grated hard cheese, 200 g low-fat cottage cheese, 50 g Greek yogurt, salt, […]

1 portion of sweet potato/bean salad with tomatoes 236 kcal For 2 servings of potato salad: 200 g sliced sweet potato, spray oil, 1/4 chopped onion, 200 g canned beans, salt, chili flakes, juice of 1/2 lemon, smoked paprika powder Place the potatoes in a baking dish, cover with salt, paprika, chili, spray with olive […]

1 serving of fiber – berry scone (keep the rest in the fridge) 390 kcal For 4 servings: 100 g frozen berry mix, 100 g oat bran, 100 g rice flour (whole wheat can be used), 100 g pourable egg white, 100 g skimmed milk (or almond milk), 50 g brown sugar (coconut sugar can […]