1 portion of buckwheat with carrot salad (store the other one in the fridge) 316 kcal For 2 portions: 100 g of buckwheat, 10 g of butter, 40 g of Hellman’s light mayonnaise with a reduced amount of kcal, 200 g of carrots, salt, garlic powder Boil buckwheat, add salt, butter, mix. Grate carrots, add […]

1 portion of French chop with spinach salad (keep the other in the fridge) 470 kcal For 2 portions: 280 g chicken fillet, 30 g cornmeal for breading, 1 egg, 10 g butter, 50 g spinach, 1 tsp sugar, 1 tsp olive oil, salt, 1 tsp white wine or apple vinegar, pepper, spices for chicken, […]

1 portion of tuna scones with tomato (store the other one in the fridge) 430 kcal For 2 portions: 260 g tuna in its own juice (drained), 2 eggs, 100 g sour cream with 15% fat, 30 g whole wheat flour, 600 g tomatoes, 2 tablespoons capers, pepper, seasoning for fish, spray oil, 3O g […]

Second portion of catfsh fllet with caramelized vegetables 430 kcal

25 g of hazelnuts (or any other appropriate weight) 157 kcal

Mozzarella salad with tomatoes and pesto 340 kcal 100 g tomatoes, 125 g reduced-fat mozzarella cheese (11%, Rimi (or use regular cheese with 10% fat), 15 g pesto sauce

1 portion of potatoes with mushroom sauce and cucumber/turkey pea salad (store the other one in the fridge) 423 kcal For 2 servings: 300 g small potatoes, 250 g champignons (or other mushrooms), 50 g onion, garlic clove, 100 g skimmed milk, 10 g whole wheat flour, 200 g cucumber, 200 g canned (drained) turkey […]

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)

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 […]