1 serving of quinoa with vegetables and shrimp (store the other one in the fridge) 356 kcal For 2 servings: 80 g of quinoa (any color), 250 g of thawed cooked shrimp, 100 g of sweet cream with 10% fat, 400 g of frozen vegetable mix, salt, 1 tsp of green curry paste (for sharpness. […]

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 light Olivier Salad (store the other in the fridge) 325 kcal For 2 portions: 200 g of smoked chicken or turkey fillet, 100 g of Greek yogurt, 30 g of Hellman’s light mayonnaise with a reduced amount of kcal, 50 g of canned green peas, 2 boiled eggs, 50 pickled cucumbers, 100 […]

Beef steak with tomato salad 275 kcal 200 g beef steak (fat content up to 4 g per 100 g), 150 g tomatoes, 25 g Greek yogurt, chopped onion, salt, pepper Season the steak with salt and pepper, grill or fry for 2.5 minutes on each side. Put the whole pan in an oven heated […]

1 portion of breaded chicken with vegetable stew (keep the other in the fridge) 385 kcal For 2 servings: 300 g chicken fillet, 40 g breadcrumbs, spray oil, spices for chicken meat, 100 g potatoes, 200 g zucchini, 70 g carrots, 5 g bouillon cube (eco) or bulk bouillon, 1 egg Chicken fillet is cut […]

1 portion of potatoes with mushroom sauce (keep the other in the fridge) 305 kcal For 2 servings: 300 g potatoes, 1 tsp butter, spices for potatoes. For the sauce: 130 g of mushrooms of your choice (fresh champignons or any thawed forest mushrooms), 1/4 onion, 1 tbsp gluten-free flour mixture or whole wheat flour, […]

Lavash with grilled salmon 438 kcal 50 g of lavash, 100 g of skinless and boneless salmon fllet, 50 g of cucumber, 30 g of Dzintars “Light” processed cheese, 5 g of French mustard, 15 g of canned corn, a handful of micro-salads, smoked paprika, salt, lemon pepper Place the salmon in a baking dish, […]

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/buter beans) Put grubs, beans, and bouillon cubes in the pot, pour water over them, boil for 20 minutes

1 piece of cherry/apple flatbread (keep the rest in the fridge) 345 kcal For 4 servings: 200 g whole wheat flour, 150 g finely chopped apples, 300 g frozen pitted cherries, 10 g oil (I use avocado oil, you can use olive oil, coconut oil), 1 egg, 20 g corn starch, 130 g sour cream […]