100 g of low-fat cotage cheese + 30 g of Greek yogurt “White” (you can add a pinch of sea salt, greens, or stevia) 107 kcal

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 […]

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)

Thin pancakes with cheese 345 kcal 30 g rice flour, 50 g almond milk, 1 egg, salt, 50 g grated cheese with 10% fat content, spray oil Mix flour, egg, milk, salt. Heat 1 tbsp of oil in a pan, fry pancakes, put 1/2 cheese on top, cover

1 portion of pasta with bologna sauce (store the other one in the fridge) 546 kcal For 2 servings: 80 g whole wheat spaghetti, 400 g minced veal (or turkey, chicken fillets), 200 g carrots, 2 stalks of celery, 20 g grated hard cheese, 400 g chopped tomatoes, spices for pasta, garlic clove, spray oil, […]

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 […]

Beef steak pieces with broccoli 345 kcal 200 g beef steak or lean meat (up to 4 g fat per 100 g), 10 g ketchup, 2 tbsp soy sauce, 200 g broccoli, spray olive oil, pepper Broccoli is boiled soft. Heat 1 tablespoon of oil in a pan, fry the steak cut into pieces for […]

100 g Greek yogurt + 20 g peanut butter + 1 tbsp chia seeds + 1 fresh fig (or dried) 310 kcal (stevia can be added to the yogurt to taste, fgs can be replaced with 100 g of fresh or thawed berries of your choice)

100 g tangerines 53 kcal