Beauty smoothie 290 kcal 250 g unsweetened almond milk (or water), 15 g peanut butter, 60 g blueberries, 40 g banana, 1 cup (30 g) whey protein (or 2 tbsp cottage cheese), 15 g spinach Everything is blended

200 g plum 90 kcal

1 portion of buckwheat with vegetables (keep the other in the fridge) 375 kcal For 2 servings: 100 g of buckwheat, 10 g of butter, 10 g of cedar nuts, 20 g of tomato paste, 100 g of canned beans, 300 g of eggplant, 100 g of champignons, spray oil, salt, garlic powder, pepper, chili […]

300 g watermelon 108 kcal (can be replaced with berries). Watermelon is hydrating and low in calories. It’s a rich source of vitamins A and C, promotes healthy skin, aids in digestion, and may help with hydration and muscle recovery.

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, […]

1 portion of chia seed pudding with milk power and blueberries (store the other one in the fridge) 215 kcal For 2 servings: 40 g of chia seeds, 230 g of milk with the flavor of your choice, 100 g of blueberries Mix chia seeds with milk power, put in the refrigerator. After 10 min […]

1 portion of self-baked protein bread with turkey fillet and pickled cucumber (keep the rest in the fridge) 375 kcal For bread for 3 servings: 300 g pourable egg white, 70 g whole wheat flour, 10 g linseed, 10 g oat bran, salt, spices for pizza or a mixture of Mediterranean herbs, spray oil, 1 […]

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, […]

Oatmeal porridge 345 kcal 50 g whole grain oatmeal, 100 ml almond or coconut milk (Alpro), 1 tsp honey, sweetener to taste, cinnamon, 15 g raisins (or other dried fruit), 10 g peanut butter Put oatmeal in a pot, pour milk over it, add sweetener, cinnamon, boil everything while stirring. Serve with raisins, butter, honey