Protein pancakes with applesauce 450 kcal. 50 g whole grain oat flour, 125 g Greek yogurt or ryazhenka, 1 egg, 20 g protein powder (if not used, add 50 g cottage cheese), sweetener, cinnamon, spray oil, 25 g applesauce Mix pancake ingredients, fry in spray oil, serve with applesauce (fresh, mashed berries can be used […]

2 gingerbread cookies (store the rest in the fridge. You can also divide everything into 2 and bake for two days) 280 kcal For 8 cookies: 100 g whole grain oat flour, 50 g rice flour / (or 150 g whole wheat flour), 20 g avocado oil (or olive oil), 100 g pourable egg white, […]

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 cheese salad with toasted bread (keep the other one in the fridge) 325 kcal For 2 portions: 1 hard-boiled egg, 25 g Hellman’s light mayonnaise, 50 g 15% cream, 130 g carrots, 100 g grated cheese with 10% fat content, salt, garlic powder, 2 slices of toasted bread (one for each portion, […]

1 piece of chocolate granola concoction with protein yogurt and blueberries (keep the rest in the fridge) 455 kcal For 4 servings of granola concoction: 150 g whole grain oatmeal, 200 g unsweetened almond milk, 1 tbsp olive oil, 50 g dried cranberries, 30 g crushed chocolate, 20 g cocoa powder, sweetener to taste, spray […]

Oatmeal porridge with fruit 422 kcal 50 g whole grain oatmeal, 100 g skimmed milk, 100 g kiwi, 15 g peanut butter, 10 g raisins, sweetener, cinnamon Put oats in a pot, pour milk over it, add sweetener, raisins, cinnamon, mix everything and bring to a slow boil. Served with kiwi and butter

1 portion of lentil stew with vegetables (keep the other in the refrigerator) 240 kcal For 2 servings: 260 g tinned/sautéed lentils (Bonduelle), 200 g courgettes/ zucchini, 250 g paprika, 400 g tinned/chopped tomatoes, salt, spray oil, Mediterranean herb mix, garlic clove Heat 1 tablespoon of oil in a pan, fry mashed garlic, add paprika […]

Beauty smoothie 290 kcal 250 g unsweetened almond milk (or water), 15 g peanut butter, 60 g blueberries, 40 g banana, 1 cup (30 g) whey protein (or 2 tbsp cottage cheese), 15 g spinach Everything is blended

150 g apple 80 kcal