1 portion of potatoes with cucumber salad (store the other one in the fridge) 371 kcal For 2 servings: 400 g potatoes, 250 g fresh cucumbers, 100 g cottage cheese 9%, 100 g sour cream 12%, canned corn 100 g, spices for potatoes, spices for cottage cheese (or any of your choice, e.g. greens), salt […]

Toast with fried egg and smoked salmon 270 kcal 23 g toast bread, 1 egg, 50 g cold smoked salmon, 10 g Dzintars light processed cheese with 7% fat content, lemon pepper, spray oil Heat 1 tablespoon of oil in a pan, fry an egg. Spread the bread with cheese, put an egg, salmon on […]

Protein pancakes with applesauce 450 kcal. 50 g whole grain oat flour, 125 g Greek yogurt or ryazhenka, 1 egg, 20 g protein powder (if not used, add 50 g cottage cheese), sweetener, cinnamon, spray oil, 25 g applesauce Mix pancake ingredients, fry in spray oil, serve with applesauce (fresh, mashed berries can be used […]

1 pc. salty protein pie (store the rest in the fridge) 260 kcal For 4 pieces: 180 g of low-fat cottage cheese, 2 eggs, 200 g of canned beans in tomato sauce, 100 g of grated mozzarella cheese (you can also use regular 5 or 10 %), 65 g of whole wheat flour, cooking oil, […]

Apple (150 g) with peanut butter 200 kcal 1 apple, 20 g of peanut butter Cut the apple into slices, spread 20 g of peanut butter on top (do not exceed the dose!)

1 piece of chocolate granola concoction with protein yogurt and blueberries (keep the rest in the fridge) 455 kcal For 4 servings of granola concoction: 150 g whole grain oatmeal, 200 g unsweetened almond milk, 1 tbsp olive oil, 50 g dried cranberries, 30 g crushed chocolate, 20 g cocoa powder, sweetener to taste, spray […]

Belgian waffes 300 kcal 50 g whole wheat flour, 15 g frozen blueberries, a pinch of baking powder, 60 g pourable egg white, 50 g Greek yogurt, 50 g applesauce, 1 tsp vanilla sugar, spray oil For the sauce: 50 g mashed berries (or 20 g Bodylab Zero topping sauce)  Mix all the ingredients, grease […]

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 piece of cherry/apple flatbread (keep the rest in the fridge) 345 kcal For 4 servings: 200 g whole wheat flour, 150 g finely chopped apples, 300 g frozen pitted cherries, 10 g oil (I use avocado oil, you can use olive oil, coconut oil), 1 egg, 20 g corn starch, 130 g sour cream […]