1 portion of shrimp-cheese salad (store the other one in the fridge) 350 kcal For 2 servings: 2 boiled eggs, 150 g tomatoes, 150 g paprika, 80 g canned corn, 140 g boiled, thawed shrimp, 30 g Hellman’s light mayonnaise with reduced kcal, 80 g Greek yogurt, 10 g French mustard, 80 g grated cheese […]

Toast with fried egg and smoked salmon 270 kcal 23 g toast bread, 1 egg, 50 g cold smoked salmon, 10 g Dzintars light processed cheese with 7% fat content, lemon pepper, spray oil Heat 1 tablespoon of oil in a pan, fry an egg. Spread the bread with cheese, put an egg, salmon on […]

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.

Protein yogurt with prunes and gingerbread 360 kcal 150 g Greek yogurt, 1 cup whey protein (30 g), 50 g prunes, 11 g crushed gingerbread Mix yogurt with protein powder. Add plums, gingerbread

1 portion of chicken burger without bread (keep the other one in the fridge) 390 kcal For 2 servings: 300 g chicken fillet, 1 egg, 30 g breadcrumbs, 100 g pickles, 40 g cheese slices with 10% fat, 50 g lettuce, 20 g French mustard, spices for chicken, spray oil Heat 1 tbsp of oil […]

1 portion of chocolate brownie (keep the rest in the fridge) 385 kcal For 4 servings: 230 g of drained, rinsed canned black beans (I use I Love Eco, you can use red ones), 20 g of cocoa powder, 50 g of quick-cooking whole grain oatmeal, 75 g of sugar (I use Kokosnietsta, www.sekoeko.lv, you […]

Greek yogurt with fruit 230 kcal. 150 g Greek yogurt, sweetener, 50 g strawberries, 50 g blueberries, 80 g banana, 1 tsp flaxseeds. Yogurt is mixed with sweetener, served with seeds and fruits Greek yogurt, also known as strained yogurt, is a creamy and indulgent dairy product with a rich and velvety texture. It is […]

1 portion of salmon burger cutlet with salad (store the other one in the fridge) 315 kcal For 2 portions: 250 g finely chopped salmon, 50 g finely chopped onion, dill, lemon pepper, 50 g spinach, 200 g tomatoes, 200 g cucumber, 2 tbsp capers, salt, cooking oil Salmon, onion, dill, lemon pepper are mixed […]

1 portion of pearl barley with beans (keep the other in the fridge) 315 kcal For 2 servings: 100 g of pearl barley, 2 cubes of eco broth, 250 g of frozen pork beans (or pods/butter beans) Put grubs, beans, bouillon cubes in the pot, pour water over them, boil for 20 minutes