250 ml butermilk 80 kcal

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 […]

Quesadillas with chicken and cheese 500 kcal 2 plates or 80 g of tortilla, 30 g of grated cheese with 10% fat, 30 g of ketchup, 100 g of smoked or steamed chicken fillet (weight in finished form), pizza seasoning put a tortilla in the pan, cover it with ketchup, spices, cheese, chicken, the other […]

Protein ice cream 235 kcal 80 g of frozen banana (cut into slices, 100 g of Greek yogurt, 1 portion or 30 g of whey protein powder. Blend everything (if you don’t use protein, add a couple of spoons of cottage cheese)

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 […]

1 piece of blackcurrant concoction (keep the rest in the fridge) 340 kcal For 4 servings: 200 g of blackcurrants, 200 g of low-fat cottage cheese, 2 eggs, 100 g of Greek yogurt, 150 g of whole wheat flour, 20 g of cinnamon sugar, 30 ml of olive oil, sweetener to taste (no regrets!), a […]

1 serving of zucchini/cheese pancakes with shrimp (store the other one in the fridge) 370 kcal For 2 servings: 400 grated or food processor-chopped zucchini, pressed in cheesecloth, 2 eggs, 60 g whole wheat flour, 100 g grated cheese with 10% fat content, 100 g thawed cooked shrimp (frozen adds 25% to the weight), salt, […]

1 portion of rice with champignons and chicken (store the other one in the fridge) 460 kcal For 2 servings: 250 g champignons, 50 g basmati rice, 400 g smoked or steamed chicken fillet (the weight is given for the finished meat), 100 g sweet cream with 10% fat, dill, salt, pepper, cooking oil Boil […]

Salmon steak with broccoli 440 kcal 200 g salmon, 100 broccoli, chopped clove of garlic, salt, 1/2 tsp sugar, 3 g French mustard, lemon pepper, spray oil Spread the salmon with mustard, sprinkle with sugar, salt, lemon pepper, put in the oven at 200 degrees for 20 minutes. Boil broccoli (if using frozen, cover with […]