1 portion of whole wheat pasta with seafood (store the other in the fridge) 490 kcal For 2 servings: 100 g whole wheat pasta, 400 g pre-processed, thawed seafood mix (optional), 200 g tomato puree (20 kcal per 100 g, I use I LOVE ECO), 100 g sweet cream with 10% fat, spices for mail. […]

1 portion of bean salad (store the other in the refrigerator) 360 kcal For 2 servings: 400 g of zucchini cut into pieces, 100 g of avocado, 12 g of olive oil, 200 canned beans (drained), 100 g of 5% fat cheese (Valio), Italian seasoning or Mediterranean seasoning mix, salt Heat oil in a pan, […]

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 […]

A glass of almond milk (250 ml) 60 kcal Almond milk offers a nutritious and dairy-free alternative. Packed with vitamins, minerals, and antioxidants, it promotes heart health, aids digestion, supports bone strength, and suits various dietary preferences. Enjoy its creamy texture and subtle nutty flavor as a refreshing beverage or ingredient in recipes.

Toast with cheese 346 kcal 45 g wholemeal or rye toast, 60 g grated cheese with 10% fat, 2 tsp cumin, 1 egg Beat the egg, mix with cheese, cumin (you can add salt). Place on top of the buns, bake in the oven at 200 degrees until the buns become golden and the egg […]

1 portion of pork fillet with salad (store the other one in the fridge) 360 kcal For 2 portions: 400 g pork fillet, 10 g butter, salt, pepper, 200 g tomatoes, 200 g cucumber The fillet is cleaned from the white film. Sprinkle with salt, pepper, rub. Heat the butter in a pan, fry the […]

200 g pear 114 kcal

Argentinian steak (2 g fat per 100 g) with butter beans 280 kcal 200 g beef steak, 200 g frozen butter beans (or fresh), spray olive oil (1 puff), salt, pepper Heat a pan with a non-stick surface, put the steak on top, fry for 2 minutes on each side, then put the whole pan […]

1 portion of potato pancakes with salmon (store the other one in the fridge) 371 kcal For 2 portions: 120 g cold smoked salmon, 200 g potatoes, potato seasoning, lemon pepper, 1 egg, 20 g gluten-free or oat flour, spray olive oil, 40 g Philadephia light cheese or processed cheese Amber (with 7% fat content) […]