2 pcs. muffins with banana and chocolate (keep the rest in the fridge) 300 kcal For 6 muffins: 100 g whole wheat flour, 1 egg, 50 g Greek yogurt, 50 g almond milk, 30 g bananas, 20 g chocolate chips, 25 g olive oil, 25 g cinnamon sugar, sweetener to taste, spray oil, 1 t/ […]

1 portion of pumpkin/coconut porridge (keep the other in the fridge) 260 kcal For 2 servings: 600 g pumpkin, 150 g coconut milk (fat content 18 g per 100 g), 2 eco bouillon cubes (or 10 g bulk bouillon), 20 g croutons (available ready-made in supermarkets, or – toast 20 g pieces of bread in […]

1 portion of rainbow trout with bean-potato puree 416 kcal For 2 servings: 2 x 200 g rainbow trout (200 g each), 300 g potatoes, 200 g green beans (can be frozen), 10 g eco bouillon cube, 10 g butter, spices for fish Put potatoes, beans, a bouillon cube in the pot, pour water over […]

100 g tangerines 53 kcal

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!)

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

1 portion of salmon fillet in soy-honey sauce with green beans (store the other one in the fridge) 401 kcal For 2 servings: 2 x 125 g skinless salmon fillets (total 250 g), 2 tbsp soy sauce, 1 tbsp rice vinegar (or white wine vinegar), 1 tbsp honey, 5 g butter, 400 g frozen or […]

300g. 102kcal Melon is a delicious and refreshing fruit known for its vibrant colors, succulent flesh, and sweet flavor. It belongs to the Cucurbitaceae family, which also includes cucumbers, pumpkins, and squash. Melons are typically round or oval in shape, with a thick rind and a juicy, aromatic interior.

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 […]