Cottage cheese with Greek yogurt and greens 109 kcal 100 g of low-fat cottage cheese, 50 g of Greek yogurt, sea salt, a handful of greens

Protein omelet 210 kcal 100 g pouring egg white, 1 egg, 75 g broccoli, 35 g champignons, 25 g spinach, 11 g grated hard cheese, salt, pepper, spray oil Beat egg with egg white, add salt and pepper. Put the chopped broccoli and mushrooms in the pan, pour water lightly and sauté until the vegetables […]

1 portion of chia seed pudding with berries (store the other one in the fridge) 184 kcal For 2 servings: 40 g chia seeds, 200 ml alpro soy milk with vanilla or chocolate flavor (you can also use soy or nut milk without additives), calorie-free sweetener to taste, 100 g fresh or frozen berries Mix […]

Grilled trout with salad 275 kcal 200 g trout, salt, smoked paprika powder, arugula, 50 g cucumber, 100 g tomato, 100 g celery stalks, spray olive oil (1 pu%), balsamic vinegar Sprinkle the fish with salt and pepper, bake in the oven in the grill mode until desired doneness (20 min. on average). Served 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)

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 […]

1 portion of rice with vegetables (keep the other in the fridge) 350 kcal For 2 servings: 125 g basmati rice, 300 g cauliflower, 150 g champignons, 1 eco bouillon cube, 10 g olive oil, 30 ml soy sauce with reduced salt (optional), greens Boil the rice by adding a bouillon cube to the water. […]

1 portion of potatoes with cucumber salad (store the other one in the fridge) 371 kcal For 2 servings: 400 g potatoes, 250 g fresh cucumbers, 100 g cottage cheese 9%, 100 g sour cream 12%, canned corn 100 g, spices for potatoes, spices for cottage cheese (or any of your choice, e.g. greens), salt […]

1 portion of cheesecake with tangerines (keep the rest in the fridge) 210 kcal For 3 servings: 360 g low-fat cottage cheese, 50 g Greek yogurt, 20 g dried cranberries, 12 g crushed walnuts, 120 g tangerines, 10 g orange sugar (or vanilla), 20 g loose gelatin, no-calorie sweetener to taste, spray oil Mix cottage […]