Greek salad 345 kcal 125 g cucumber, 150 g tomatoes, 15 g pitted olives, 6 g red onion, 30 g Fetahi white cheese or feta cheese with 10% fat (Sky), 10 g olive oil, 15 g walnuts, salt

Protein tortilla with chicken and vegetables 460 kcal 2 eggs, 1 egg white, 150 g pieces of chicken fillet, 25 g sour cream with 15% fat, 10 g Hellman’s light mayonnaise with reduced fat, 100 g tomatoes, 100 g cucumber, 1 handful of arugula, dill, salt, pepper, garlic powder, curry, spray oil, 1 tsp wine […]

French toast with pineapple 360 kcal 52 g toasted bread, 15 g or 1/2 portion whey protein (optional), 25 g almond milk, 1 egg, 10 g honey, 120 g pineapple, cinnamon Beat the egg with milk, protein, soak the bread so that everything is thoroughly absorbed. Fry on both sides in 1 pu% of oil, […]

1 portion of rice noodles with shrimp (store the other one in the fridge) 310 kcal For 2 servings: 100 g rice noodles (or whole wheat pasta), 200 g cooked thawed shrimp, 60 g canned corn, 100 g fresh spinach, 60 g oyster sauce (DO NOT TAKE TERIYAKI), spray oil, garlic clove Boil the noodles, […]

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, garlic clove Heat 1 tablespoon of oil in a pan, fry mashed garlic, add paprika […]

1 portion of stuffed paprika (store the other one in the fridge) 295 kcal For 2 servings: 2 x 150 g paprika, 50 g basmati rice, 160 g chicken fillet, 50 g grated cheese with 10% fat content, 20 ml sweet chili sauce (optional), chicken spices, spray olive oil 1 puff Boil the rice. Chop […]

1 portion of lentil soup (store the other one in the fridge) 420 kcal For 2 servings: 1 kg of tomatoes, 100 g of lentils, 1 tablespoon of brown sugar, 100 g of sweet cream with 10% fat, 1 tablespoon of olive oil, 2 cloves of garlic, salt, 1 tablespoon of Worcestershire or soy sauce […]

1 portion of chicken nuggets with vegetables (store the other one in the fridge) 480 kcal For 2 servings: 300 g pieces of chicken fillet, 100 g skimmed milk, 50 g breadcrumbs, 200 g carrots, 150 g paprika, 200 g Greek yogurt, 20 g French mustard, spices for chicken, spray oil, salt, pepper Breadcrumbs are […]

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 […]