1 portion of chocolate brownie (keep the rest in the fridge) 385 kcal For 4 servings: 230 g of drained, rinsed canned black beans (I use I Love Eco, you can use red ones), 20 g of cocoa powder, 50 g of quick-cooking whole grain oatmeal, 75 g of sugar (I use Kokosnietsta, www.sekoeko.lv, you […]

1 portion of home-baked protein bread with turkey fillet and pickled cucumber 375 kcal LUNCH: 1 portion of lentil stew with vegetables (keep the other in the refrigerator) 240 kcal For 2 servings: 260 g tinned/sautéed lentils (Bonduelle), 200 g courgettes/ zucchini, 250 g paprika, 400 g tinned/chopped tomatoes, salt, spray oil, Mediterranean herb mix, […]

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, […]

Beef steak pieces with broccoli 345 kcal 200 g beef steak or lean meat (up to 4 g fat per 100 g), 10 g ketchup, 2 tbsp soy sauce, 200 g broccoli, spray olive oil, pepper Broccoli is boiled soft. Heat 1 tablespoon of oil in a pan, fry the steak cut into pieces for […]

Argentinian steak with fresh salad 310 kcal 200 g Argentinian steak (Rump beef steak, fat content up to 4 g per 100 g, Rimi), 100 g cucumber, 125 g tomatoes, 4 green olives, 25 g arugula, 1 spray olive oil, salt, pepper, freshly squeezed lemon juice Season the meat with salt and pepper. Put on […]

Mozzarella salad with tomatoes and pesto 340 kcal 100 g tomatoes, 125 g reduced-fat mozzarella cheese (11%, Rimi (or use regular cheese with 10% fat), 15 g pesto sauce

100 g of low-fat cotage cheese + 30 g of Greek yogurt “White” (you can add a pinch of sea salt, greens, or stevia) 107 kcal

1 piece of plum pie (keep the rest in the fridge) 255 kcal. For 4 pieces: 150 g whole wheat flour, 180 g low-fat cottage cheese, 1 egg, 100 ml kefir, 1 tbsp olive oil, 100 g plums, 1 tsp baking powder, 10 g cinnamon sugar, spray oil, calorie-free sweetener Mix flour, cottage cheese, egg, […]

1 portion of chicken soup with noodles (store the other one in the fridge) 220 kcal For 2 servings 120 g boneless skinless chicken ham (or fillet), 50 g whole wheat noodles or macaroni, 20 g eco bouillon cubes, 80 g zucchini, 80 g carrots, dill, spices, for chicken, garlic clove, spray oil Heat 1 […]