Recipes

Ingredients

• 100 g asparagus
• 1 fried egg
• 2 tbsp light creamy sauce (or yogurt-based sauce)
• 1 tsp Parmesan cheese
• Fresh dill
• 1 slice wholegrain toast (40 g)
• 10 g peanut butter
• 1/2 small banana (50 g)
• 1 cup tea (black or green, no sugar)

Method

1. Steam or lightly sauté the asparagus until tender.
2. Place the asparagus on a plate and top with the sauce.
3. Sprinkle with Parmesan and fresh dill.
4. Fry the egg and place it on top of the asparagus.
5. Toast the bread, spread with peanut butter, and top with sliced banana.
6. Serve with a cup of tea

Ingredients

• Toast
• Whole grain bread - 80 g (2 slices)
• Cottage cheese - 100 g
• Avocado - 80 g (1/2 medium)
• Chia seeds - 5 g
• Black pepper - to taste
• Eggs
• Eggs - 2 large (120 g without shell)
• Vegetables
• Lettuce - 40 g
• Cherry tomatoes - 80 g
• Cucumber - 100 g
• Red bell pepper - 80 g
• Tea
• Tea bag or loose-leaf tea - 2 g
• Hot water - 250 ml
• Lemon or honey - optional

Method

1. Toast the bread until golden.
2. Spread cottage cheese evenly on each slice.
3. Slice the avocado and place on top. Sprinkle with chia seeds and black pepper.
4. Boil or poach the eggs to your preferred doneness.
5. Wash and slice all vegetables, arrange them on the plate.
6. Prepare the tea: pour hot water over the tea, steep for 3-5 minutes. Add lemon or honey if desired.

Ingredients

• 2 slices of whole-grain bread (toasted)
• 1 ripe avocado
• 2 eggs (soft- or medium-boiled, as in the photo)
• Salt, black pepper, chili flakes or paprika (to taste)
• Lemon juice (1 tsp - optional)
• 1 cup green tea
• 8-10 nuts (e.g., almonds, walnuts, cashews)

Method

1. Mash the avocado in a bowl. Add salt, pepper, and lemon juice if desired. Mix well.
2. Boil the eggs (6.5-7 minutes for soft-medium center), cool, peel, and slice.
3. Toast the bread until golden and crispy.
4. Spread the mashed avocado onto each toast slice. Top with sliced eggs.
5. Sprinkle with salt, black pepper, and chili flakes or garlic powder if desired.
6. Serve with a cup of green tea and 8-10 nuts on the side.

Ingredients

• 1 slice of whole grain or rye bread
• 2 tbsp cream cheese
• 1/2 avocado, sliced
• A few pine nuts (optional)
• 1 egg
• A handful of arugula
• 5-6 cherry tomatoes
• A handful of blueberries
• 2-3 slices of cheese
• Salt and black pepper to taste
• Olive oil (optional)

Method

1. Toast the bread lightly and spread the cream cheese evenly on top.
2. Add avocado slices over the cream cheese and sprinkle with pine nuts.
3. Fry the egg in a pan with a little oil until the yolk is cooked to your liking. Season with salt and black pepper.
4. Arrange on a plate: place the toast, fried egg, arugula, cherry tomatoes, blueberries, and cheese slices.
5. Optionally drizzle a bit of olive oil over the arugula.

Ingredients

• 2 eggs
• 1 slice of whole grain bread
• 1/2 ripe avocado
• 2-3 slices of prosciutto
• A handful of fresh spinach
• 3-4 baby corns
• 1 tsp olive oil or butter
• Salt and pepper to taste
• Optional: a cup of black coffee and a glass of orange juice

Method

1. Scramble the eggs
2. Beat the eggs with a pinch of salt.
3. Heat olive oil or butter in a pan over medium heat.
4. Add the eggs and cook, stirring gently, until soft and creamy.
5. Toast the bread
6. Toast the bread slice until golden brown.
7. Prepare the avocado
8. Mash the avocado with a fork.
9. Season with a bit of salt, pepper, and lemon juice if desired.
10. Spread it over the toast.
11. Add the prosciutto
12. Place the prosciutto slices on top of the avocado toast.
13. Serve
14. Arrange scrambled eggs, baby corn, and fresh spinach on the plate.
15. Serve with coffee and orange juice.

Ingredients

• 2 slices of whole grain bread (toasted)
• 1 ripe avocado
• 2 eggs (soft- or medium-boiled)
• Juice of 1/2 lemon
• Salt and black pepper to taste
• Red pepper flakes (optional)
• Fresh herbs (like chopped chives or green onion)

Method

1. Toast the bread slices until golden and crispy.
2. In a bowl, mash the avocado with a fork. Add lemon juice, salt, and pepper.
3. Spread the mashed avocado evenly over each toast.
4. Boil the eggs (around 7-8 minutes for a slightly soft yolk), peel, and slice them.
5. Place the egg slices on top of the avocado toast.
6. Sprinkle with fresh herbs, red pepper flakes, and more black pepper if desired.
7. Serve and enjoy while warm.
8. Afterward: 1 apple

Ingredients

• 2 slices of whole-grain or rustic bread
• 1 ripe avocado
• 2 hard- or soft-boiled eggs
• 4-5 cherry tomatoes or 1 medium tomato
• 3-4 slices of jamón (Spanish cured ham, about 30-40 g)
• Salt and black pepper to taste
• A few drops of lemon juice (optional)
• Olive oil (optional)

Method

1. Toast the bread until golden and crispy.
2. Mash the avocado with a fork in a small bowl. Add a pinch of salt, pepper, and a little lemon juice if you like.
3. Spread the avocado evenly over the toasted bread.
4. Slice the eggs into wedges and arrange them on top of the avocado.
5. Cut the tomatoes into small pieces and place them between the egg slices.
6. Tear the jamón into smaller pieces with your hands and add it on top or between the egg and tomato.
7. Season with extra pepper (and a little salt if needed). Drizzle with a touch of olive oil if desired.

Ingredients

• 2 slices of bread (whole-grain or sourdough works great)
• 1 ripe avocado
• 1-2 eggs (scrambled or fried)
• 4-6 cherry tomatoes, sliced
• A handful of arugula
• Salt and pepper
• Optional: a drizzle of olive oil
• Optional: a squeeze of lemon juice
• 1 nut (e.g., walnut or almond) to place on the plate at the end

Method

1. Toast the bread in a toaster or on a pan.
2. Prepare the avocado: mash it with a fork, add salt, pepper, and a few drops of lemon juice.
3. Cook the eggs: soft scrambled eggs work beautifully - light, creamy, and not overcooked.
4. Assemble: spread the mashed avocado on each toast, top with eggs, sliced cherry tomatoes, and fresh arugula.
5. Season with a bit more salt and pepper; drizzle with olive oil if you like.
6. Finish the plate by adding one nut (like a walnut or almond) as a small final touch.
7. Finish the plate by adding 8-10 nuts (such as walnuts, almonds, or hazelnuts).

Ingredients

• 1 slice of whole grain bread
• 1/2 avocado, sliced
• 1 tsp cream cheese or Greek yogurt (spread on the toast)
• A pinch of white sesame seeds (for topping)
• 1 fried egg
• Fresh vegetables
• Cucumber (sliced or ribboned)
• Lettuce leaves
• Tomatoes (cut into wedges)
• Drink Options
• A cup of green tea or matcha
• Plus 6-8 pieces of your favorite nuts (like almonds, walnuts, or cashews)

Method

1. Toast the bread until golden and crispy.
2. Spread cream cheese or Greek yogurt on the toast.
3. Top with avocado slices and sprinkle with sesame seeds.
4. Fry the egg to your liking.
5. Cut the cucumber and tomatoes, and add lettuce.
6. Arrange everything on a plate and serve with tea or matcha and a small handful of nuts 6-8

Ingredients

• 1 slice of whole-grain or seeded bread
• 1/2 ripe avocado
• 1 tablespoon cottage cheese (or ricotta)
• 2-3 slices of tomato
• A few fresh spinach leaves
• 1 egg
• 1/2 tablespoon vinegar (for poaching)
• Salt and pepper to taste
• A pinch of paprika or chili flakes (for topping)
• Optional: a drizzle of olive oil or lemon juice

Method

1. Toast the bread until golden and crispy.
2. Mash the avocado in a small bowl with a fork. Add a little salt, pepper, and lemon juice if desired.
3. Poach the egg
4. Bring a small pot of water to a gentle simmer.
5. Add vinegar.
6. Crack the egg into a cup and carefully slide it into the water.
7. Cook for about 3 minutes, then remove with a slotted spoon.
8. Assemble
9. Spread avocado on the toast.
10. Add cottage cheese, tomato slices, and spinach.
11. Top with the poached egg.
12. Finish
13. Sprinkle with paprika or chili flakes and a pinch of salt.
14. Drizzle with olive oil if desired.

Ingredients

• Whole grain toast - 40 g (≈ 90 kcal)
• Avocado - 60 g (≈ 95 kcal)
• Poached eggs - 2 pcs (≈ 140 kcal)
• Cucumber - 80 g (≈ 10 kcal)
• Cherry tomatoes - 80 g (≈ 15 kcal)
• Lettuce leaves - 30 g (≈ 5 kcal)
• Olive oil - 1 tsp / 5 g (≈ 45 kcal)
• Oatmeal - 25 g dry (≈ 90 kcal)
• Strawberries + blueberries - 50 g (≈ 20 kcal)

Method

1. Poached eggs
2. Boil water, add a little vinegar.
3. Create a small whirlpool with a spoon and carefully pour in the egg.
4. Cook for 2.5-3 minutes.
5. Toast
6. Toast whole grain bread.
7. Place sliced ​​avocado on top, poached eggs on top.
8. Add salt and black pepper.
9. Salad
10. Cucumber, cherry tomatoes and lettuce.
11. Drizzle with 1 tsp. olive oil.
12. Mini-bowl
13. Pour hot water over oatmeal.
14. Add berries.
15. Tea/Coffee

Ingredients

• 1-2 slices of sourdough or your favorite bread
• 1 ripe avocado
• 2 eggs
• 2-3 slices of prosciutto or jamón
• 1-2 tsp olive oil or butter
• Salt & black pepper
• Chili flakes (optional)
• Lemon juice (optional)
• Microgreens or herbs for garnish (optional)

Method

1. Toast the bread
2. Toast your bread until golden and crispy.
3. Prepare the avocado
4. Mash the avocado in a bowl with a pinch of salt, pepper, and a little lemon juice if you like.
5. Cook the eggs
6. Heat oil or butter in a pan and fry the eggs to your preference (sunny-side up works best for this).
7. Assemble the toast
8. Spread the mashed avocado generously over the toast.
9. Add the prosciutto
10. Layer the prosciutto/jamón on top of the avocado.
11. Top with eggs
12. Place the fried eggs on the side or directly on top.
13. Finish & serve
14. Sprinkle with black pepper, chili flakes, and garnish with microgreens or herbs.

Ingredients

• 2 slices of whole grain bread
• 1 ripe avocado
• 100 g of lightly salted salmon
• 2 eggs
• 1 tbsp vinegar (for poaching the eggs)
• 1 tsp lemon juice
• Salt and pepper to taste
• Sesame or flax seeds (optional)
• A pinch of dried nori or fresh herbs

Method

1. Peel and mash the avocado with a fork.
2. Add lemon juice, salt, and pepper; mix well.
3. Bring water to a boil in a pot, then reduce to a gentle simmer.
4. Add the vinegar, stir the water to create a whirlpool, and gently drop in the egg.
5. Cook for 3-4 minutes, then remove with a slotted spoon and place on a paper towel.
6. Toast the bread in a toaster or on a pan until golden.
7. Spread the mashed avocado on the toast, add slices of salmon, and top with the poached egg.
8. Sprinkle with sesame seeds, nori, or fresh herbs.
9. After breakfast
10. Green Tea

Ingredients

• 2 slices of whole-grain or sourdough bread
• 1 ripe avocado
• 2 eggs
• Salt, to taste
• Black pepper or chili flakes, to taste
• Lemon juice (optional)
• 8-10 nuts (almonds, walnuts, or hazelnuts)
• Black coffee or green tea, without sugar

Method

1. Toast the bread slices until golden and crispy.
2. Bring water to a boil, gently add the eggs, and cook for about 6-7 minutes for a soft-boiled center.
3. While the eggs are cooking, mash the avocado in a bowl with a pinch of salt and a few drops of lemon juice.
4. Spread the avocado evenly over the toasted bread.
5. Peel the eggs, cut them in half, and place on top of the avocado toast.
6. Season with black pepper or chili flakes.
7. Serve with 8-10 nuts on the side, eaten after the avocado toast.
8. Enjoy your breakfast with a cup of black coffee or green tea.

Ingredients

• 1 slice of whole grain bread (30-40 g).
• 1/2 avocado (about 70-80 g).
• 50-70 g of tomatoes
• A few drops of lemon juice.
• 2 eggs
• Salt, pepper to taste.
• Greens (dill, arugula, spinach) for decoration (optional).

Method

1. Toast the whole grain bread in a toaster or in a frying pan without oil to make it crispy.
2. Boil 1 egg
3. Peel the avocado and mash it with a fork until it is pureed. Add a little lemon juice, salt and pepper to taste.
4. Spread the avocado puree on the toasted bread.
5. Put tomatoes on top (sun-dried tomatoes are also possible).
6. If desired, you can decorate the toast with fresh herbs (arugula, dill or spinach) and drizzle with olive oil.
7. Boil 2 eggs
8. Coffee/green tea with berries (60g)

Ingredients

• For the avocado toast
• 1 slice of whole grain or rye bread
• 1/2 ripe avocado
• Salt & pepper to taste
• Seeds (sesame, sunflower, or pumpkin) - optional
• For the omelette
• 3 egg whites
• 1 tsp olive oil or a drop of coconut oil
• A pinch of salt and pepper
• For the salad
• A handful of arugula or mixed greens
• 3-4 cherry tomatoes (or 1 regular tomato)
• A few pumpkin seeds
• 1 tsp olive oil (optional)
• A few drops of lemon juice

Method

1. Avocado Toast
2. Toast the bread until golden.
3. Mash the avocado with a fork, season with salt and pepper.
4. Spread it over the toast and sprinkle with seeds.
5. Egg White Omelette
6. Separate the egg whites from the yolks.
7. Lightly whisk the egg whites.
8. Heat the oil in a pan and pour in the egg whites.
9. Cook on low heat for about 2-3 minutes until set.
10. Fresh Salad
11. Slice the tomatoes and mix with arugula.
12. Add pumpkin seeds.
13. Drizzle with a bit of olive oil and lemon juice.

Ingredients

• 2-3 crispbreads (rye or multigrain)
• 2 tbsp cream cheese
• 1/2 avocado
• 2 eggs (soft or hard-boiled)
• A handful of arugula or other greens
• 1 tomato
• Seeds (pumpkin, sesame, flax - optional)
• Salt and black pepper - to taste
• A few drops of lemon juice (optional)

Method

1. Boil the eggs, let them cool slightly, and cut in halves.
2. Mash the avocado with a fork, season with salt, pepper, and lemon juice.
3. Spread a thin layer of cream cheese on the crispbreads.
4. Top with the avocado mixture.
5. Sprinkle with seeds.
6. Serve with eggs, tomato, and greens.
7. Tea

Ingredients

• Whole grain bread - 1 slice
• Avocado - 1/2 piece
• Eggs - 2 pieces (or 3 quail + 1 chicken)
• Tuna in its own juice or ham - ~60-80 g
• Arugula / salad mix
• Cherry tomatoes
• Salt, pepper
• Lemon juice (optional)

Method

1. Eggs
2. Boil (6-8 min) or poach
3. Base
4. Dry the bread
5. Spread with mashed avocado + salt/pepper + a little lemon
6. Protein
7. Option 1: lay out the tuna
8. Option 2: lay out the ham (thin slices)
9. Add the eggs
10. Cut and lay out on top or next to it
11. Salad
12. Arugula + cherry (you can add a drop of olive)

Ingredients

• 1 ripe avocado
• 2 hard-boiled eggs
• 5-6 cherry tomatoes or 1 small regular tomato
• 1-2 tbsp chopped green onion or parsley (optional)
• 1 tsp lemon juice
• Salt and pepper to taste
• 2 slices of whole grain bread (with seeds, if desired)
• Drink of your choice
• Black coffee (espresso, Americano, or brewed)
• Tea (green, black, or herbal - your choice)

Method

1. Peel and mash the avocado in a bowl using a fork.
2. Dice the boiled eggs and add them to the avocado.
3. Chop the tomatoes and herbs, then mix them in.
4. Add lemon juice, salt, and pepper to taste.
5. Toast the bread slices until golden and crispy.
6. Spread the mixture evenly over the toasted bread.
7. Serve with a cup of hot black coffee or tea.

Ingredients

• 1/2 ripe avocado
• 2 boiled eggs (hard-boiled or soft - your choice)
• 1 slice of whole grain bread
• 1 tbsp cream cheese (Philadelphia or similar)
• 2-3 cherry tomatoes (halved) or slices of fresh tomato
• A pinch of salt and pepper
• Chopped green onion (for garnish)
• Optional extras: olive oil, lemon juice, sesame or flax seeds

Method

1. Boil the eggs - 6-7 min for soft-boiled, 9 min for hard-boiled.
2. Toast the bread until golden and crispy.
3. Spread cream cheese over the toast.
4. Add sliced tomatoes on top. Lightly season with salt.
5. Slice or mash the avocado and place it on the side or on the toast.
6. Add the eggs, whole or halved.
7. Sprinkle with chopped green onion, black pepper, and optional toppings like a drizzle of olive oil or lemon juice.

Ingredients

• 2 eggs
• A handful of fresh spinach
• A bit of cheese or mozzarella (optional)
• 1 slice of whole grain bread
• 1/2 ripe avocado
• 1 tbsp soft cheese (e.g. cream cheese or ricotta)
• 2-3 cherry tomatoes
• 8 nuts (almonds, walnuts, cashews - your choice)
• 1 cup of herbal or green tea (unsweetened)

Method

1. Scrambled Eggs with Spinach
2. Beat the eggs with a pinch of salt.
3. Lightly sauté spinach in a pan for 1-2 minutes, then pour in the eggs.
4. Cook over medium heat until set. Sprinkle with cheese if desired.
5. Avocado Toast
6. Toast the bread in a toaster or on a pan.
7. Spread soft cheese on the toast.
8. Mash the avocado with a fork and spread it on top.
9. Veggies
10. Slice the cherry tomatoes.
11. Nuts & Tea
12. Add 8 nuts of your choice.
13. Brew your favorite tea and steep for 3-5 minutes.

Ingredients

• 1 whole grain bagel (or baguette)
• 1 egg
• 30 g cream cheese
• 50 g turkey ham or chicken fillet
• handful of arugula or salad mix
• salt, pepper to taste

Method

1. Cut the bagel in half and brown in a dry frying pan or in a toaster, if desired.
2. Prepare the egg as you like: poached, scrambled or soft-boiled.
3. Spread the bottom half of the bagel with cream cheese.
4. Place the herbs, ham and egg.
5. Season with salt, pepper and cover with the second half of the bagel.
6. Serve with coffee or tea.

Ingredients

• Banana - 1/2 (about 50 g)
• Egg - 1
• Oats (blended into flour) - 3 tbsp (~25 g)
• Baking powder - 1/2 tsp
• Cinnamon or vanilla - optional

Method

1. Mash half the banana with a fork until smooth.
2. Add the egg and mix well.
3. Stir in oat flour, baking powder, and spices.
4. Mix until the batter is thick and creamy.
5. Cook on a non-stick pan over medium heat for 1-2 minutes on each side.
6. Add fruits at the end: top the cooked pancakes with the remaining banana slices and any berries you like (blueberries, raspberries, strawberries).
7. Optional: a teaspoon of Greek yogurt for extra creaminess.

Ingredients

• Banana - 1 medium (≈100-120 g)
• Egg - 1
• Oat flour (or blended oats) - 30 g (≈3 tbsp)
• Baking powder - 1/2 tsp
• Nuts (almonds or walnuts) - 10-15 g, chopped
• Berries (blueberries, raspberries, strawberries) - 50-70 g
• Cinnamon - a pinch (optional)
• Oil or butter - 1 tsp for frying

Method

1. Mash the banana with a fork until smooth.
2. Add the egg and mix until well combined.
3. Stir in oat flour, baking powder, and cinnamon.
4. Fold in the chopped nuts.
5. Heat a non-stick pan over medium heat and lightly grease with oil or butter.
6. Spoon the batter onto the pan, forming small pancakes. Cook 2-3 minutes per side until golden.
7. Serve topped with fresh berries and extra nuts if desired.

Ingredients

• 240 g plain or Greek yogurt
• 1 banana, sliced
• 2-3 tablespoons granola
• 1 tablespoon chia seeds

Method

1. Spoon the yogurt into a bowl and spread it evenly.
2. Slice the banana and place the slices on top of the yogurt.
3. Add granola to one side of the bowl.
4. Sprinkle chia seeds over the yogurt.
5. Serve immediately and enjoy!

Ingredients

• Eggs - 2
• Crispbread or whole-grain bread - 1 piece
• Jamón (or other cured ham) - 2-3 thin slices
• Arugula - 1 handful
• Mixed salad greens - 1 handful
• Cherry tomatoes - 6-8
• Olive oil - a few drops (optional)
• Salt and black pepper - to taste

Method

1. Boil the eggs in hot water for 8-9 minutes until hard-boiled. Cool, peel, and cut in half.
2. Place the crispbread on a plate and top with slices of jamón.
3. Arrange arugula, mixed salad greens, and cherry tomatoes on the side.
4. Season the eggs and salad with salt and black pepper. Add a few drops of olive oil if desired.

Ingredients

• 3 boiled eggs
• 150 g tomatoes, chopped
• 150 g cucumber, sliced
• 100 g mixed berries (strawberries, blueberries, raspberries, or any berries you like)
• Salt & black pepper, to taste

Method

1. Boil the eggs to your preferred doneness, peel, and serve whole or sliced.
2. Chop the tomatoes and cucumber, season with salt and black pepper.
3. Add the fresh berries on the side for a naturally sweet finish.

Ingredients

• 2 eggs, fried or cooked sunny-side up
• 1 slice whole-grain toast
• 1/2 medium avocado, mashed
• 5 strawberries
• A handful of blueberries
• Salt and black pepper to taste

Method

1. Toast the whole-grain bread until golden.
2. Mash the avocado and spread it evenly over the toast. Season with a pinch of salt and pepper.
3. Cook the eggs to your preference.
4. Serve the eggs with the avocado toast and fresh berries on the side.

Ingredients

• Cooked or roasted beetroot - 1 piece (or 1/2 if large)
• Arugula - a generous handful
• Boiled egg - 1 (soft- or medium-boiled, or poached)
• Cheese - shaved Parmesan (or crumbled feta/goat cheese for a softer option)
• Nuts or seeds - pumpkin, walnut, pine nuts (1 tbsp)
• Olive oil - 1 tbsp
• Balsamic vinegar or glaze - a few drops
• Salt and black pepper - to taste
• (optional) Avocado slices or a spoon of hummus - for extra creaminess and satiety

Method

1. Slice or cube the beetroot.
2. Cook the egg to your liking (soft-boiled or poached works best).
3. In a bowl, layer the arugula, beetroot, and halved egg. Sprinkle with cheese and nuts/seeds.
4. Drizzle with olive oil and balsamic, and season with salt and pepper.
5. (Optional) Add a spoonful of hummus or avocado on the side.
6. Variations
7. Swap egg for soft goat cheese or roasted pumpkin purée.
8. Add crunch with crispy chickpeas or whole grain croutons.
9. Sprinkle with za'atar, sumac, or sesame seeds for extra flavor.

Ingredients

• 2 boiled eggs (medium soft)
• 1 slice of whole grain bread
• 1 tbsp cream cheese (spread on bread)
• 1-2 slices of cheese
• 1/2 avocado, sliced
• A handful of cherry tomatoes, halved
• A handful of fresh salad greens (arugula, lettuce, spinach mix)
• 1 tsp mixed sesame seeds (black & white)
• Salt and pepper to taste

Method

1. Boil the eggs for about 6-7 minutes so the yolks stay soft. Peel and cut them in halves.
2. Spread cream cheese over the slice of whole grain bread.
3. Place salad greens, avocado slices, cherry tomatoes, and cheese on a plate.
4. Add the boiled eggs and season with salt, pepper, and sesame seeds.
5. Serve everything in one bowl for a colorful and nutritious breakfast.
6. Drink: Serve with a cup of hot tea.

Ingredients

• 2 eggs
• 1/2 avocado
• 2 slices of bread (rye or whole grain)
• 2-3 slices of halloumi cheese (or any firm cheese suitable for frying)
• 3-4 tbsp baked beans in tomato sauce
• A handful of arugula
• Seeds (like flax or sesame) - optional
• Olive oil, salt, pepper

Method

1. Toast the bread - in a toaster or on a dry skillet until golden and crispy.
2. Make scrambled eggs - whisk the eggs, season with a pinch of salt, and cook over low heat, stirring gently until creamy and soft (you can use a bit of butter or olive oil).
3. Fry the halloumi - cook on a non-stick pan for 1-2 minutes per side until golden brown.
4. Heat the beans - warm them up in a small pan or microwave.
5. Slice the avocado - season with a pinch of salt and optionally sprinkle with seeds.
6. Assemble the bowl - place the scrambled eggs, beans, avocado, and halloumi in a bowl. Add arugula on top and serve with toasted bread on the side.

Ingredients

• 150 g Greek yogurt (or plain natural yogurt, unsweetened)
• 2 tbsp chia seeds
• 100 ml milk (regular or plant-based)
• 1/2 apple or pear (diced)
• A handful of berries (raspberries, blueberries, strawberries)
• 20-25 g walnuts or almonds
• 1 tsp honey or Jerusalem artichoke syrup (optional)
• A few coconut flakes

Method

1. The night before, mix chia seeds with milk, stir well, and let sit in the fridge overnight (or at least 2-3 hours).
2. In the morning, layer the glass: yogurt at the bottom, then fruit, then the chia pudding.
3. Add berries on top, sprinkle with nuts and coconut flakes.
4. Drizzle with a bit of honey if you like.

Ingredients

• 2 eggs
• 1 tbsp milk or cream (optional)
• 1 slice of whole-grain bread or crispbread
• 1/2 ripe avocado
• A handful of arugula
• 4-5 cherry tomatoes
• 2-3 slices of prosciutto
• Olive oil
• Salt, pepper
• Lemon juice (for the avocado)

Method

1. Scrambled eggs
2. Whisk the eggs with milk, salt, and pepper.
3. Cook gently in a pan with a little olive oil or butter, stirring constantly for a soft scramble.
4. Toast
5. Toast the bread in a toaster or on a dry pan.
6. Mash the avocado with a fork, add a few drops of lemon juice, and season with salt.
7. Spread the avocado on the toast.
8. Veggies
9. Cut the cherry tomatoes in halves.
10. Toss the arugula lightly with a drizzle of olive oil.
11. Plating
12. Place the avocado toast on the plate.
13. Add a portion of scrambled eggs next to it.
14. Arrange the arugula and tomatoes on the side.
15. Fold and place the prosciutto slices neatly.

Ingredients

• 2 slices whole-grain or rye bread
• 1 ripe avocado
• 1 hard-boiled egg
• 2 slices semi-hard cheese (e.g. Gouda, Edam, or similar)
• A handful of arugula
• 5-6 cherry tomatoes
• A few slices of red bell pepper
• Salt and black pepper, to taste
• Chili flakes or mixed seeds (optional)

Method

1. Toast the bread slices until golden and crisp.
2. Peel the avocado, slice it, and arrange on one slice of toast. Sprinkle with salt, pepper, and optional seeds or chili flakes.
3. Place the cheese slices on the second slice of toast.
4. Peel the hard-boiled egg, cut it in half, and season with salt, pepper, and chili flakes if desired.
5. Wash the arugula, cherry tomatoes, and bell pepper. Cut the tomatoes in halves.
6. Arrange the vegetables on the plate alongside the toast and egg.
7. Serve immediately and enjoy a nutritious, balanced breakfast.

Ingredients

• Cucumber - 1
• Cherry tomatoes - 5-6
• Egg - 1
• Cheese (hard or soft, e.g., cream cheese like Philadelphia or a small piece of hard cheese) - 30-50 g
• Avocado - 1/2-1
• Seeds (pumpkin, sunflower, or mixed) - 1-2 tsp
• Almonds - 5-8
• Whole grain dark bread - 2 slices
• Butter (olive oil) or Philadelphia cheese - optional
• Lean ham or turkey - 30-50 g
• Tea or black coffee

Method

1. Egg
2. Fry it in a pan with minimal oil (or olive oil), or make it poached or boiled.
3. Bread
4. Toast the whole grain dark bread slices.
5. Spread a little Philadelphia cheese or a thin layer of butter/olive oil.
6. Veggies and avocado
7. Slice the cucumber and halve the cherry tomatoes.
8. Slice the avocado and sprinkle with seeds.
9. Cheese and ham
10. Slice or spread the cheese on the bread.
11. Slice the ham thinly; you can lightly sear it or leave it raw.
12. Plate assembly
13. Place the cheese and ham on the bread.
14. On the side, add the egg, vegetables, avocado with seeds, and almonds.
15. Optionally, drizzle a tiny bit of olive oil over the vegetables.
16. Drink
17. Serve with tea or black coffee.

Ingredients

• 2 eggs
• 2 slices of whole-grain bread
• 30 g mixed salad greens (lettuce)
• 1 small cucumber, sliced
• 4-5 radishes, sliced
• 1 small yellow tomato, chopped
• 50g fresh blueberries
• Olive oil (optional)
• Salt and black pepper, to taste

Method

1. Toast the whole-grain bread until golden.
2. Heat a non-stick pan over medium heat. Crack 2 eggs into the pan and fry them to your liking (sunny-side up or over-easy). Season with salt and pepper.
3. Arrange the salad greens on a plate. Add cucumber, radishes, and chopped tomato. Drizzle lightly with olive oil if desired.
4. Place the toasted bread on the plate and top it with the fried eggs.
5. Add the blueberries in a small bowl or directly on the plate.
6. Serve immediately and enjoy a balanced, fresh breakfast.

Ingredients

• 2 slices of whole grain bread
• 1-2 slices of cheese (optional, for sandwich)
• 1 tsp olive oil or butter (for toasting)
• 2 eggs
• 1/2 avocado
• 1/2 cucumber
• 4-5 cherry tomatoes
• 1/2 banana
• 1/2 peach (or nectarine)
• A handful of mixed nuts (almonds, cashews, peanuts)

Method

1. Boil the eggs for about 6-7 minutes to get a soft yolk.
2. Toast the bread on a dry pan or with a little butter/olive oil. Add cheese or your favorite filling inside.
3. Slice the avocado, cucumber, banana, and peach.
4. Cut the cherry tomatoes in halves.
5. Arrange everything nicely on a plate: sandwich, eggs, fruits, vegetables, and nuts.

Ingredients

• Eggs - 2 pcs
• Jamón or prosciutto - 2 slices (about 30-40 g)
• Avocado - 1/2 (around 50 g)
• Cherry tomatoes - 4-5 pcs (70-80 g)
• Canned beans in their own juice - 2 tbsp (40 g)
• Pickled or fresh cucumber, finely chopped - 2 tbsp
• Plain Greek or natural yogurt - 2 tbsp (40 g)

Method

1. Boil the eggs until medium or hard (as you prefer), peel and cut in halves.
2. Slice the avocado and cherry tomatoes.
3. Add jamón/prosciutto slices to the plate.
4. Add beans (rinse if in sauce, or use plain).
5. Add chopped cucumber.
6. Serve with a spoon of yogurt as a dip.
7. Enjoy with black coffee or tea.

Ingredients

• Whole grain bread - 80 g (2 slices)
• Avocado - 70 g (about half a medium avocado)
• Eggs - 2 pcs (approx. 100 g)
• Prosciutto (dry-cured ham) - 40 g
• Microgreens (e.g. alfalfa or radish) - 10 g
• Apple - 100 g (half an apple, sliced)
• Strawberries - 50 g (2-3 pieces)
• Blueberries - 70 g
• Cooking oil (for frying eggs) - 5 g

Method

1. Toast the bread slices in a dry pan or toaster until golden and crispy.
2. Mash the avocado with a fork and spread evenly over each slice of bread.
3. Fry the eggs in a small amount of oil. You can leave the yolk runny or cook it through - up to your preference.
4. Place the eggs on top of the avocado toast.
5. Add slices of prosciutto on top of the eggs.
6. Sprinkle with fresh microgreens for crunch and flavor.
7. Serve with sliced apple, strawberries, and blueberries on the side.

Ingredients

• Eggs - 2 pcs (≈100 g)
• Diced tomato or bell pepper - 50 g
• Grated cheese (optional) - 10-15 g
• Avocado - 1/2 piece (≈80-90 g pulp)
• Smoked salmon - 60-80 g
• Fresh or frozen asparagus - 120-150 g
• Whole-grain or seed bread - 2 slices (≈60-70 g)
• Olive oil or butter - 5-10 g
• Salt and black pepper - to taste

Method

1. Cook the asparagus (fresh or frozen)
2. Heat a pan with 5 g olive oil.
3. Add 120-150 g asparagus (frozen can go straight to the pan).
4. Sauté for 4-6 minutes until tender but slightly crisp.
5. Season with salt and pepper.
6. Cook the eggs
7. In the same pan, sauté 50 g diced tomato or bell pepper for 1 minute.
8. Crack 2 eggs over the vegetables.
9. Season with salt and pepper.
10. Cook until desired doneness.
11. Sprinkle with 10-15 g grated cheese (optional).
12. Prepare the sides
13. Slice 80-90 g avocado and season lightly.
14. Prepare 60-80 g smoked salmon.
15. Toast 2 slices (60-70 g) whole-grain bread.
16. Assemble the plate
17. Arrange asparagus, eggs, avocado, salmon, and toasted bread beautifully on a plate.

Ingredients

• 2 eggs
• 1 tbsp milk (optional)
• 3-4 broccoli florets (lightly steamed or blanched)
• 3-4 cherry tomatoes, halved
• Salt and black pepper to taste
• A drizzle of olive oil or a small piece of butter

Method

1. Preheat oven to 180 °C.
2. Whisk the eggs with milk, salt, and pepper.
3. Grease a small baking dish with olive oil or butter.
4. Pour in the egg mixture.
5. Place broccoli and tomato halves on top.
6. Bake for 12-15 minutes, until the eggs are set.
7. Serve warm.
8. 1 cup of tea (without sugar)
9. 8 nuts (almonds, walnuts, or hazelnuts)

Ingredients

• Cottage cheese - 150 g
• Natural yogurt - 100 g
• Banana - 1/2-1
• Chia seeds - 10 g (1 tbsp)
• Walnuts - 15 g
• Tea - 1 cup, without sugar

Method

1. Mix the cottage cheese with the natural yogurt in a bowl.
2. Slice the banana and arrange it on top.
3. Add the chia seeds and chopped walnuts.
4. Serve with a cup of tea

Ingredients

• Omelette
• 2 eggs
• 20 g parmesan or hard cheese, grated
• 1 tsp butter or olive oil
• Chives or fresh herbs
• Salt & black pepper
• Salad
• Handful of lamb's lettuce / mixed greens
• 3-4 cherry tomatoes
• 1 tsp olive oil
• Salt & pepper
• Extra
• 1 small kiwi or apple
• Green tea / black coffee / americano without sugar

Method

1. Make the omelette
2. Crack the eggs into a bowl and whisk well.
3. Add half of the grated cheese, salt, and pepper.
4. Heat a non-stick pan with butter or olive oil.
5. Pour in the eggs and cook on medium heat for 2-3 minutes.
6. Fold the omelette in half and cook another 1 minute.
7. Sprinkle the remaining cheese and fresh chives on top.
8. Prepare the salad
9. Wash the greens and tomatoes.
10. Cut the cherry tomatoes in half.
11. Toss with olive oil, salt, and pepper.
12. Serve
13. Plate the omelette with the fresh salad, add the fruit on the side, and enjoy with tea or coffee.

Ingredients

• For the chia pudding
• 3 tbsp chia seeds
• 200 ml plant-based or regular milk
• 1 tsp honey or agave syrup (optional)
• For topping
• 1/2 banana, sliced
• 3-4 tbsp granola
• 1 tbsp sliced almonds
• A few freeze-dried raspberries or other dried berries

Method

1. Make the chia pudding
2. Mix the chia seeds with milk and sweetener if using.
3. Stir well and let sit in the fridge for 4-6 hours or overnight.
4. Stir again after 10 minutes to prevent clumping.
5. Assemble the bowl
6. Spoon the chia pudding into a bowl.
7. Add granola on one side.
8. Place the banana slices in the center.
9. Sprinkle with almond flakes and freeze-dried raspberries.

Ingredients

• For chia pudding (prepare the night before)
• 3 tbsp chia seeds
• 150 ml plant-based milk (almond, coconut, etc.)
• 1 tsp honey or maple syrup (optional)
• For oatmeal
• 3-4 tbsp rolled oats
• 100 ml water or milk
• A pinch of salt
• Toppings
• A handful of fresh raspberries
• 2-3 tbsp granola or muesli

Method

1. The night before: Mix the chia seeds with milk and honey. Stir well and refrigerate overnight.
2. In the morning: Cook the oatmeal - bring water or milk to a boil, add the oats, and simmer for 3-5 minutes until soft.
3. In a bowl, layer the following
4. Cooked oatmeal
5. Chia pudding
6. Fresh raspberries
7. Granola (on top or on the side)
8. Optional: Add a drizzle of honey, some seeds, or coconut flakes on top.

Ingredients

• 3 tbsp chia seeds
• 150 ml water (filtered or boiled and cooled)
• 100 g unsweetened plant-based yogurt (e.g. coconut, soy, almond)
• 1-2 kiwis, peeled and chopped
• 1-2 tbsp chopped nuts (e.g. walnuts, hazelnuts, almonds, cashews)
• Optional: cacao nibs or grated dark chocolate for topping

Method

1. Prepare chia pudding
2. Mix chia seeds with water. Stir well, wait 5 minutes, then stir again to avoid clumps. Refrigerate for at least 4-6 hours or overnight until it forms a gel-like consistency.
3. Prep the toppings
4. Chop the kiwi. Lightly toast the nuts in a dry pan (optional) and chop them.
5. Assemble the breakfast in layers
6. Layer of chia pudding
7. Layer of yogurt
8. Layer of kiwi
9. Repeat if desired
10. Top with chopped nuts and cacao nibs

Ingredients

• Natural (unsweetened) yogurt - 150 g
• Chia seeds - 10 g (about 1 tablespoon)
• Honey or syrup (optional) - 5 g (about 1 teaspoon)
• Fresh fruits (any you like) - 100 g
• Nuts or granola (optional) - 10 g

Method

1. In a small bowl or jar, mix 150 g of yogurt with 10 g of chia seeds.
2. Add 5 g of honey or syrup (optional) and stir well.
3. Let it sit for 15-20 minutes, or refrigerate overnight to allow the chia seeds to expand and soften.
4. Before serving, top with 100 g of chopped fresh fruit.
5. Optionally, sprinkle 10 g of nuts or granola on top for added crunch.

Ingredients

• 1/2 banana (sliced)
• 40-50 g blueberries
• 140 g cottage cheese (low-fat or regular)
• 100 g plain Greek yogurt (unsweetened)
• 10 g nuts (almonds, walnuts, or hazelnuts - your choice)
• 5 g freeze-dried raspberries
• 5 g freeze-dried strawberries
• Freshly brewed coffee or unsweetened tea

Method

1. Place the cottage cheese and Greek yogurt into a bowl.
2. Add banana slices and blueberries on top.
3. Sprinkle with nuts and freeze-dried berries.
4. Serve with a cup of coffee or tea.

Ingredients

• Cottage cheese (5% fat) - 200 g
• Egg - 1
• Oat flour (or semolina/rice flour) - 1.5 tbsp
• Plain unsweetened yogurt - 2 tbsp
• Erythritol or stevia - to taste (about 1-2 tsp)
• Vanilla or cinnamon - optional
• A pinch of salt
• For serving
• Yogurt - 1-2 tbsp
• Nuts (almonds, hazelnuts, etc.) - 10-15 g
• Banana - 1/2 piece

Method

1. In a bowl, mix the cottage cheese, egg, oat flour, yogurt, sweetener, and vanilla.
2. Blend until smooth (a hand blender works great).
3. Pour the mixture into a baking dish lined with parchment paper or lightly greased.
4. Bake at 180°C for about 30-35 minutes, until lightly golden.
5. Let it cool completely - it will become firmer.
6. Serve with a spoon of yogurt, banana slices, and chopped nuts on top.

Ingredients

• 100-150 g cottage cheese (low-fat, around 5% or less)
• 2-3 tbsp plain unsweetened yogurt (or Greek yogurt)
• 1/2 banana (sliced)
• 1/2 kiwi (sliced)
• 1 tsp chia seeds

Method

1. Place the cottage cheese in a bowl.
2. Add the yogurt on top or to the side.
3. Arrange the sliced banana and kiwi neatly.
4. Sprinkle chia seeds over the top.
5. Serve immediately and enjoy!

Ingredients

• 200 g cottage cheese
• 1 banana (about 120-140 g peeled), sliced
• 20-30 g walnuts, chopped
• 10-15 g honey

Method

1. Put the cottage cheese into a bowl.
2. Slice the banana and place it on top.
3. Add the chopped walnuts.
4. Drizzle the honey over everything.
5. Enjoy your healthy breakfast!

Ingredients

• 150-200 g of cottage cheese (you can use low-fat or full-fat)
• 1/2 mango, diced
• A handful of fresh or frozen blueberries
• Optional: 1 tsp honey or Jerusalem artichoke syrup for sweetness

Method

1. Place the cottage cheese in a bowl. For a creamier texture, you can blend it.
2. Add the diced mango on top.
3. Add the blueberries.
4. If you like it sweeter, drizzle with honey or your preferred sweetener.
5. Enjoy immediately while it's fresh and juicy!

Ingredients

• 400 g cottage cheese (low-fat)
• 2 eggs
• 2-3 tbsp oat flour (or blended oats)
• 1-2 tbsp Greek yogurt
• 1-2 tbsp honey or any natural sweetener
• 1 tsp vanilla extract
• A pinch of salt
• 80-100 g berries (blueberries, raspberries, or mixed)
• Powdered erythritol (optional, for topping)
• Additional fruits (per serving)
• 1 apple or 1 pear sliced
• A handful of grapes or seasonal fruit
• Tea pairing
• Hot black tea or green tea
• Optional: lemon slice, mint, or a teaspoon of honey

Method

1. Preheat the oven to 180°C.
2. In a bowl, mix cottage cheese, eggs, oat flour, Greek yogurt, honey, vanilla, and salt until smooth.
3. Pour the mixture into a small baking dish lined with parchment or lightly greased.
4. Evenly add berries on top (press them lightly into the mixture).
5. Bake for 30-35 minutes until golden and set.
6. Let it cool slightly, then cut into 2 equal portions - one for each day.
7. Before serving, add fresh fruits and a sprinkle of powdered erythritol if desired.
8. Serve with a cup of hot tea.

Ingredients

• For the crepes
• 1 egg
• 2 tbsp oat flour (or finely ground oats)
• 2-3 tbsp milk (regular or plant-based)
• 1/2 tsp olive oil or coconut oil
• A pinch of salt
• Sweetener or a few drops of vanilla extract (optional)
• For the filling
• 100 g low-fat cottage cheese (or ricotta)
• 1/2 tsp honey or any natural sweetener
• A few drops of vanilla extract
• Optional: a few berries for topping

Method

1. In a bowl, whisk the egg, milk, oat flour, salt, and oil until smooth.
2. Heat a non-stick pan and pour a thin layer of batter - cook 1-2 minutes per side until golden.
3. In another bowl, mix the cottage cheese with honey and vanilla.
4. Spread the filling on the crepe and roll or fold it.
5. Serve with fresh berries or a drizzle of Greek yogurt if you like.

Ingredients

• For the crepes
• 1 egg
• 60 ml low-fat milk (1.5%)
• 25 g (about 3 tbsp) oat or whole-grain flour
• A pinch of salt
• A few drops of olive oil or non-stick spray for cooking
• For the filling
• 100 g low-fat cottage cheese
• A few drops of vanilla extract (optional)
• 1 tsp honey
• For topping
• 1/2 small banana or a handful of berries (about 50-70 g)
• 1 tsp honey (optional drizzle)

Method

1. Make the batter: Whisk the egg, milk, flour, and salt until smooth.
2. Cook the crepes: Pour a thin layer of batter onto a non-stick pan and cook on both sides until golden. You'll get about 2-3 small crepes.
3. Prepare the filling: Mix cottage cheese with vanilla and 1 tsp honey.
4. Assemble: Spread the filling inside each crepe, roll them up, and top with fruit and a drizzle of honey.

Ingredients

• Low-fat or 5% cottage cheese - 150 g
• Egg - 1 (you can use just the white for lower fat)
• Oat or rice flour - 1.5-2 tbsp (or coconut flour for a gluten-free version)
• Sweetener or honey - to taste (e.g. 1 tsp honey or 1/2 tsp erythritol)
• Optional: vanilla, cinnamon, pinch of salt
• Oil for frying (coconut, olive, or none on a non-stick pan) - 1/2 tsp or skip

Method

1. Mix cottage cheese, egg, and sweetener until smooth (use a fork or blender).
2. Add flour and form small round pancakes.
3. Cook on a non-stick pan over medium heat for 2-3 minutes per side, until golden.
4. Serve with
5. Greek yogurt (1-2 tbsp)
6. Fresh berries (e.g. blueberries, strawberries)
7. 1 tsp honey or maple syrup
8. A sprinkle of chopped nuts (for crunch)

Ingredients

• Cottage cheese (5-9% fat) - 150 g
• Egg - 1 small (or use half of a large one)
• Semolina - 20-30 g (about 1.5-2 tbsp)
• Sugar - 1 tbsp (or to taste)
• Vanilla sugar - 1/2 tsp (optional)
• A pinch of salt
• Flour - a little, for coating only
• Oil - 1-2 tbsp for frying

Method

1. Prepare the batter
2. (Optional) Press the cottage cheese through a sieve for a smoother texture.
3. Add the egg, sugar, salt, and vanilla sugar. Mix well.
4. Stir in the semolina and let the mixture rest for 10-15 minutes to thicken.
5. Shape the pancakes
6. Lightly wet or oil your hands.
7. Divide the mixture into 4-6 portions, roll into balls, and flatten into small pancakes.
8. Coat each piece lightly with flour.
9. Fry
10. Heat a non-stick pan with a small amount of oil over medium heat.
11. Fry the pancakes for 2-3 minutes on each side, until golden and cooked through.
12. Serve warm with fresh fruit (50grams) and tea.

Ingredients

• 200 g low-fat cottage cheese
• 100 g Greek yogurt (2% fat)
• 1 slice whole-grain bread (40 g)
• 50 g avocado
• 80 g strawberries
• 50 g peach
• 40 g apricot
• 10 g pecans

Method

1. In a bowl, combine the cottage cheese and Greek yogurt.
2. Top with sliced strawberries, peach, apricot, and chopped pecans.
3. Toast the bread and top it with sliced avocado. Season with salt, black pepper, and a squeeze of lemon juice if desired.
4. Serve the cottage cheese bowl with the avocado toast.

Ingredients

• Cottage cheese 5% - 150 g
• Banana - 1 medium (120 g) berries 50 g
• Almonds - 10 g
• Cashews - 15 g
• Honey - 10 g (optional)

Method

1. Put the cottage cheese in a bowl.
2. Cut the banana into circles.
3. Add the nuts (you can chop them a little).
4. Drizzle with honey or leave it out if you want it less sweet.
5. Tea/coffee

Ingredients

• 100-150 g of cottage cheese (low-fat or medium-fat)
• 1 banana (sliced)
• 1 peach or nectarine (sliced)
• 10-15 almonds
• 1 tsp of honey or Jerusalem artichoke syrup (optional)

Method

1. Place the cottage cheese in a bowl.
2. Add the sliced banana and peach on top.
3. Sprinkle with almonds.
4. Drizzle with honey or syrup if you like it a bit sweeter.
5. Optional: Add some chia seeds or flax seeds for extra nutrients.

Ingredients

• Cottage cheese (low-fat, around 5%) - 120 g
• Greek yogurt or plain unsweetened yogurt - 2 tbsp (optional, for creaminess)
• Seasonal fruits (apple, pear, kiwi, strawberries, blueberries, raspberries) - 100-120 g
• Nuts (walnuts, almonds, or hazelnuts) - 8 -10
• Honey or stevia - 1/2 tsp (optional)

Method

1. Mash cottage cheese with a fork or mix with yogurt until creamy.
2. Cut fruits into small cubes or slices.
3. Combine cottage cheese with fruits.
4. Sprinkle with nuts.
5. Add a little honey or stevia if you like.
6. Drink
7. Green or black tea with a few nuts on the side (5-6 almonds or walnuts).

Ingredients

• 150 g low-fat cottage cheese (0-2%)
• 25 g granola (~1.5-2 tablespoons)
• 70 g strawberries (fresh or thawed)
• 1 tsp honey (5 g) - (or swap for peanut butter if preferred)
• 1 tsp peanut butter (5 g) - (optional, can replace honey or use half of each)
• Cinnamon or vanilla extract - optional

Method

1. Place the cottage cheese into a bowl.
2. Add sliced strawberries on top.
3. Sprinkle with granola evenly.
4. Drizzle with honey or peanut butter (or a bit of both).
5. Add cinnamon or vanilla extract for extra flavor.

Ingredients

• 150 g cottage cheese
• 30 g granola
• 100 g fresh fruit or berries (strawberries, blueberries, kiwi, banana, etc.)
• 1/2 avocado
• 1 boiled egg

Method

1. Place the cottage cheese in a bowl.
2. Top with granola and fresh fruit or berries.
3. Slice the avocado and arrange it on the side.
4. Cut the boiled egg in half and serve alongside.
5. Optional: sprinkle with cinnamon or add a few nuts for extra flavor and crunch.

Ingredients

• 200 g cottage cheese (5-9%)
• 1 banana
• 2-3 tbsp. l. natural yogurt or Greek yogurt
• 1 tbsp. l. almonds (crushed)
• 1 tsp. l. seeds (flax, sesame, sunflower - to taste)
• 1 tsp. honey or syrup (optional)

Method

1. Put the cottage cheese in a bowl.
2. Cut the banana into circles and arrange beautifully on top.
3. Add yogurt in the center.
4. Sprinkle with nuts and seeds.
5. Drizzle with honey if desired.

Ingredients

• Rolled oats - 50 g
• Milk (or water / plant-based milk) - 250 ml
• Banana - 100 g
• Blueberries - 30 g
• Chopped nuts (walnuts or almonds) - 15 g
• Honey or maple syrup (optional) - 10 g
• Cinnamon (optional) - 1 g

Method

1. Add the oats and milk to a small saucepan.
2. Cook over medium heat for 5-7 minutes, stirring occasionally, until creamy.
3. Transfer the oatmeal to a bowl.
4. Top with banana, blueberries, and nuts.
5. Add honey or maple syrup and cinnamon if desired.

Ingredients

• 50 g rolled oats
• 200 ml milk or plant-based milk
• A pinch of salt
• Handful of blueberries
• Handful of raspberries
• 1 tsp honey or maple syrup (optional)

Method

1. Add oats, milk, and salt to a saucepan.
2. Cook on medium heat for 5-7 minutes, stirring occasionally.
3. Transfer to a bowl and top with blueberries and raspberries.
4. Add honey or maple syrup if desired.
5. Avocado Toast
6. 1 slice whole grain bread
7. 1/2 ripe avocado
8. Pinch of salt and black pepper
9. Chili flakes or lemon juice (optional)
10. Toast the bread until golden and crispy.
11. Mash the avocado with a fork.
12. Spread avocado on the toast.
13. Season with salt, pepper, and optional toppings.
14. Tea or Coffee
15. Serve with your favorite freshly brewed tea or coffee.

Ingredients

• 1 large croissant (fresh, but not too soft)
• 2 eggs
• 2-3 slices of prosciutto
• 1 small tomato
• handful of arugula or salad mix
• 1 tsp. butter
• 1 tbsp. milk or cream (optional)
• salt, pepper
• Cut the croissant lengthwise (not all the way through) and dry it a little in a dry frying pan or in the oven for 3-4 minutes at 180°C.
• Scramble
• Beat the eggs with a pinch of salt.
• Heat the frying pan over medium heat, add the butter.
• Pour in the eggs and cook, stirring constantly to obtain a delicate creamy texture.
• Remove from heat a little before they thicken completely.
• Place tomato slices on the bottom of the croissant.
• Add the scramble.
• Top with prosciutto.
• Next to or inside, a handful of fresh herbs.

Ingredients

• 2 whole grain breads
• 2 boiled eggs
• 40 g berries (blueberries / raspberries / strawberries)
• 1 small tomato or a few cherries
• ~40-50 g cheese (Camembert or brie / cream cheese is good)
• ​​1/2 avocado
• salt, pepper - to taste

Method

1. Boil eggs (8-10 min), peel and cut in half.
2. Cut avocado into slices or simply mash with a fork with a pinch of salt.
3. You can leave the breads as is or dry them a little.
4. Cut the cheese into pieces.
5. Tomatoes - into slices or halves.

Ingredients

• Whole grain bread - 1 slice (40 g) is
• Cream cheese (5-10% fat) - 25 g
• Eggs - 2 pcs.
• Avocado - 50 g (1/2 small)
• Hard cheese (such as Gouda / Emmental) - 25 g
• Cherry tomatoes - 80 g
• Arugula or salad mix - a handful
• Seeds (sesame or mix) - 1 tsp.

Method

1. Boil the eggs for 6-7 minutes (so that the yolk is slightly soft).
2. Dry the bread in a toaster or on a dry frying pan.
3. Spread the cream cheese on the toast.
4. Place on a plate
5. toast with cheese
6. eggs, cut in half
7. avocado slices
8. hard cheese
9. tomatoes and herbs
10. Sprinkle with seeds, add a little salt and pepper.
11. Tea/ coffee
12. You can
13. 100 g strawberries (~30 kcal)
14. 1/2 apple (~40 kcal)

Ingredients

• 1 slice of whole-grain or rye bread
• 1 boiled egg (soft or hard-boiled)
• 1-2 slices of lean turkey or ham
• A handful of arugula or spinach
• 1 tsp light cream cheese or hummus
• Salt, black pepper, paprika - to taste

Method

1. Toast the bread in a toaster or on a dry pan.
2. Spread with cream cheese or hummus.
3. Add arugula, turkey slices, and boiled egg rounds on top.
4. Sprinkle with your favorite spices.
5. Toast #2 - Sweet & Nutritious
6. 1 slice of whole-grain bread
7. 1 tbsp natural peanut butter
8. 1/2 banana, sliced
9. A sprinkle of coconut flakes or chia seeds
10. Toast the bread.
11. Spread peanut butter evenly.
12. Top with banana slices and sprinkle with coconut or chia seeds.
13. Drink: Coffee or Latte (Sugar-Free)
14. Use plant-based or low-fat milk
15. Add a bit of cinnamon or vanilla extract for extra flavor

Ingredients

• 2-3 eggs
• A handful of spinach (≈ 30 g)
• 1/2 tomato (diced)
• 1/2 avocado (sliced, sprinkle with black sesame seeds if you like)
• 1/2 apple (sliced)
• 1/2 pear (sliced)
• 60g- berries (blueberries, raspberries, or blackberries)
• 1 tsp olive oil (optional, for cooking)
• Salt and pepper - to taste

Method

1. Whisk the eggs with a pinch of salt and pepper.
2. Heat a non-stick pan (add a drop of olive oil if needed).
3. Add spinach and tomato, cook for 1-2 minutes.
4. Pour in the eggs and gently scramble until fluffy.
5. On a plate, arrange scrambled eggs, avocado, apple, pear, and berries.
6. Sprinkle avocado with sesame seeds if desired.

Ingredients

• Eggs - 2 pcs
• Egg white - 1 pc
• Avocado - 50 g
• Cherry tomatoes - 100 g
• Greens (parsley/dill) - to taste
• Rice cakes - 2 pcs
• Peanut butter - 10 g
• Banana - 70 g

Method

1. Scrambled eggs
2. Beat 2 eggs + 1 egg white
3. Cook in a non-stick pan without oil or with a minimum amount
4. Stir constantly over medium heat until creamy
5. Add salt/pepper to taste
6. Garnish
7. Slice avocado
8. Cut cherry tomatoes in half
9. Add greens
10. Bread
11. Spread 2 rice cakes with peanut butter paste
12. Top with sliced ​​banana

Ingredients

• Eggs - 2 pcs
• Jamon - 30 g
• Avocado - 70 g (approximately 1/2)
• Spinach (stewed or fresh) - 50 g
• Berries (blueberries, raspberries, blackberries) - 80 g
• Salt, pepper, spices - to taste

Method

1. Fry the eggs in a dry frying pan or with a minimum of oil (you can make a scramble or omelet).
2. Quickly stew the spinach for 1-2 minutes (or leave fresh).
3. Cut the avocado into slices.
4. Place on a plate: eggs, jamon, avocado, spinach and berries.
5. Add spices on top.

Ingredients

• 2 eggs
• 50 g avocado
• 60 g whole-grain bread
• 100 g cherry tomatoes
• Fresh arugula or greens
• 10 g grated Parmesan
• Salt & pepper

Method

1. Cook the eggs in a non-stick pan without oil or with a minimal amount. Serve with avocado, cherry tomatoes, greens and toasted whole-grain bread. Sprinkle with Parmesan.

Ingredients

• Main dish
• eggs - 2 pcs
• rice bread / whole grain toast - 1-2 pcs
• avocado - 1/2 fruit
• salmon (lightly salted or baked) - 60-80 g or ham
• mixed greens (arugula, lettuce) - a large handful
• bell pepper - 1/2 pc
• radish - 4-5 slices
• seeds (pumpkin / sesame) - 1 tsp
• salt, pepper - to taste
• berries (raspberries, blueberries, strawberries) - 100 g
• nuts (almonds, cashews, walnuts) - 10-15 g
• Drink
• tea (green / herbal / black) - without sugar
• lemon or mint - as desired

Method

1. Prepare eggs as a scramble or omelet without oil (or in a non-stick pan).
2. Mash the avocado with a fork, add a pinch of salt and pepper.
3. Spread the avocado on the bread.
4. Place the eggs, salmon, vegetables and herbs on a plate.
5. Sprinkle with seeds.
6. Serve the berries and nuts separately or add to the plate on the side.

Ingredients

• 2 eggs (for an omelette)
• 2 slices of jamón or cured salmon
• 1 tomato
• 1/2 avocado
• 1-2 slices of toast bread
• 50 g of baked beans in tomato sauce
• Philadelphia cream cheese
• Salt and pepper - to taste

Method

1. Omelette
2. Beat the eggs with a pinch of salt. Fry in a preheated pan with some butter until cooked.
3. Toast
4. Warm up or toast the bread slices in a pan.
5. Avocado
6. Slice the avocado.
7. Tomato
8. Cut the tomato in half and lightly fry it on both sides.
9. Beans
10. Heat the baked beans in a small pot or in the microwave.
11. Serve with tea and 1 piece of fruit (e.g., melon).

Ingredients

• 1 flatbread (lavash)
• 1 tomato
• 1 cucumber
• 1/2 bell pepper
• 2-3 lettuce leaves
• 50 g feta cheese (or bryndza)
• 1-2 tbsp plain yogurt
• Fresh herbs (dill, parsley) - to taste
• Salt and pepper - optional

Method

1. Prepare the vegetables: Slice or dice the tomato, cucumber, and bell pepper.
2. Mix the herbs and cheese: Finely chop the dill and parsley, then mash them together with the feta using a fork.
3. Spread the yogurt or a light sauce over the flatbread.
4. Assemble: Place lettuce on the flatbread, then add the vegetables, and top with the cheese mixture.
5. Wrap it up: Roll the flatbread into a wrap or fold it into an envelope.
6. Optional: Toast in a dry pan or grill until crispy and golden.
7. After breakfast
8. Tea with 7-9 nuts (e.g. almonds or walnuts)

Ingredients

• 60 g mixed salad greens
• 80 g canned tuna (drained)
• 70 g sweet corn
• 120 g cucumber, chopped
• 1 hard-boiled egg (about 50 g without shell)
• 40 g creamy dressing or yogurt sauce

Method

1. Place 60 g of mixed salad greens into a bowl.
2. Add 120 g of chopped cucumber on one side.
3. Add 70 g of sweet corn next to it.
4. Chop the hard-boiled egg and place 50 g of it into the bowl.
5. Add 80 g of drained tuna.
6. Pour 40 g of dressing over the center.
7. Mix everything together or enjoy as a layered bowl.

Ingredients

• Egg - 1
• Avocado - 1/2
• Cherry tomatoes - 4-5
• Arugula - a handful (30-40 g)
• Olive oil - 1 tsp
• Salt, black pepper - to taste
• Dried herbs (oregano, basil, or Italian mix) - optional

Method

1. Fry the egg on a pan (sunny side up or your preferred style). Season with salt and pepper.
2. For the salad: wash the arugula and place it on a plate.
3. Add halved cherry tomatoes and sliced avocado.
4. Drizzle with olive oil and sprinkle with herbs.
5. Serve the egg alongside the fresh salad.

Ingredients

• 2 eggs
• 120 g cottage cheese
• 120 g cherry tomatoes, halved
• 30 g arugula (rocket)
• 80 g blueberries
• 100 g plain Greek yogurt
• 15 g almond butter
• 2 Brazil nuts
• Salt and pepper to taste

Method

1. Heat a non-stick pan and fry the eggs until cooked to your liking.
2. Arrange the cottage cheese, cherry tomatoes, and arugula on a plate.
3. In a small bowl, combine the Greek yogurt with the blueberries and top with almond butter.
4. Add the Brazil nuts to the plate.
5. Season the eggs with a pinch of salt and pepper and serve immediately.

Ingredients

• 1 sheet of thin lavash bread
• 50-70 g feta or bryndza cheese
• 1/2 cucumber
• 1 small tomato or a few cherry tomatoes
• A handful of lettuce, spinach, or arugula
• 5-6 pitted olives (optional)
• 1 tsp olive oil
• A pinch of dried oregano
• Salt and pepper to taste
• A few thin slices of red onion (optional)

Method

1. Prep the veggies
2. Slice the cucumber into half-moons or thin slices.
3. Dice or slice the tomato.
4. Slice olives into rings.
5. Crumble or cube the feta/bryndza.
6. Assemble the wrap
7. Lay the lavash flat on a clean surface.
8. Add a layer of greens.
9. Evenly distribute the cucumber, tomato, olives, and feta.
10. Drizzle with olive oil.
11. Sprinkle with oregano, pepper, and a little salt if needed (feta is already salty).
12. Wrap it up
13. Roll the lavash into a wrap or fold it like a burrito.
14. Optional: Toast it on a dry skillet for 1-2 minutes per side for a crispy finish.
15. Add a spoonful of Greek yogurt or yogurt-based sauce for extra creaminess.

Ingredients

• Greek yogurt 2-5% - 250 g
• Sugar-free granola - 40 g
• Strawberries - 100 g
• Peach or nectarine - 120 g
• Chia seeds - 5 g
• Honey - 1 tsp. optional

Method

1. Put the yogurt in a deep plate or bowl.
2. Add granola.
3. Cut the strawberries and peach into pieces on top.
4. Sprinkle with chia.
5. Optional - a little honey.
6. Per 1 serving
7. ~440-450 kcal

Ingredients

• 1 fried egg (sunny side up)
• 2-3 asparagus spears
• A handful of broccoli
• 1/2 fresh cucumber
• 1/2 avocado
• 30-40 g cheese (feta, bryndza, or hard cheese - your choice)
• Salt & pepper to taste
• 1 tsp olive oil
• A few drops of lemon juice (optional)

Method

1. Broccoli - steam or boil for 3-4 minutes until tender but still bright green.
2. Asparagus - trim the ends and sauté in olive oil for 2-3 minutes until slightly golden.
3. Egg - fry to your liking (sunny side up or medium).
4. Cucumber & Avocado - slice thinly.
5. Cheese - crumble if using feta or bryndza, or cut into cubes if using hard cheese.
6. Assembly - arrange everything nicely on a plate. Season with salt and pepper, drizzle with lemon juice and olive oil if desired.

Ingredients

• For the omelet
• 2 eggs
• 1 handful of fresh spinach
• 1 tbsp plant-based milk (optional - oat, almond, etc.)
• Salt, pepper to taste
• A pinch of turmeric (optional, for color & health benefits)
• A little oil for cooking (e.g., coconut or olive oil) or non-stick pan
• For the filling
• Fresh spinach leaves - a small handful
• Corn (boiled or canned, no sugar) - 2 tbsp
• Light cheese (e.g., feta light, cottage cheese, or grated mozzarella) - 1-2 tbsp
• Jamón (Spanish cured ham), thinly sliced - ~20-30 g
• For garnish
• Seaweed salad or wakame
• Sesame seeds - for topping
• Microgreens or green onions - optional

Method

1. Make the green omelet base
2. Blend the eggs, spinach, milk, salt, and spices until smooth and vibrant green.
3. Cook the omelet
4. Pour the mixture into a heated non-stick pan. Cover with a lid and cook on low until the top is set.
5. Add the filling
6. On one half of the omelet, add spinach leaves, corn, cheese, and turkey (if using). Fold the omelet in half.
7. Serve and decorate
8. Sprinkle with sesame seeds. Serve with a small side of seaweed, veggie roll, or your favorite healthy toppings.

Ingredients

• 60 g halloumi cheese - 190 kcal
• 1/2 medium avocado (70 g) - 110 kcal
• 1 large egg - 70 kcal
• 1 slice rye bread (30 g) - 65 kcal
• 1 tbsp hummus (15 g) - 35 kcal
• 30 g arugula (rocket) - 5 kcal
• 1 tsp mixed seeds (sunflower, pumpkin, flax) - 10 kcal
• Black pepper to taste

Method

1. Cook the halloumi
2. Slice the halloumi and grill in a non-stick pan over medium heat for 2-3 minutes per side until golden brown.
3. Prepare the egg
4. Soft-boil the egg for 6-7 minutes.
5. Cool slightly, peel, and cut in half.
6. Toast the bread
7. Toast the rye bread and spread with hummus.
8. Assemble the bowl
9. Arrange the arugula, sliced avocado, grilled halloumi, and egg on a plate.
10. Sprinkle the seeds over the avocado and egg.
11. Season with black pepper.
12. Serve
13. Enjoy with a glass of unsweetened milk or coffee if desired.

Ingredients

• Rolled oats (not instant) - 50 g (about 4 tbsp)
• Milk or water (or a mix of both) - 200 ml
• Banana - 1 ripe medium
• Nuts (walnuts, almonds, cashews, etc.) - 10-15 g (1 tbsp)
• Chia or flax seeds (optional) - 1 tsp
• Honey or syrup (agave, maple) - 1 tsp (optional)
• Cinnamon - a pinch (to taste)
• A pinch of salt

Method

1. Prepare the base
2. Combine oats with milk or water in a saucepan.
3. Add a pinch of salt and cinnamon.
4. Bring to a boil, then simmer on low heat for 5-7 minutes, stirring occasionally.
5. Add the banana
6. Mash half of the banana and stir it into the oats while cooking - this will make the oatmeal naturally sweet and creamy.
7. Slice the other half into rounds for topping.
8. Finishing touches
9. Once the oats are cooked, remove from heat.
10. Transfer to a bowl. Top with banana slices, chopped nuts, and optionally honey or syrup, and chia or flax seeds.

Ingredients

• 40 g rolled oats
• 150 ml milk (or almond/oat milk)
• 100 ml water
• 50 g fresh or frozen raspberries
• 50 g mixed berries (blueberries, strawberries, blackberries)
• 1 tbsp sliced or chopped almonds (lightly toasted if preferred)
• 1 tsp chia seeds (optional)
• Pinch of ground cinnamon
• 1/2 tsp vanilla extract (optional)
• A few drops of lemon juice (optional, to brighten the berries)
• 1 tsp honey or maple syrup (optional, if you want a hint of sweetness)

Method

1. Prepare the base
2. In a small pot, combine oats, milk, and water. Bring to a gentle boil over medium heat.
3. Simmer the oats
4. Reduce the heat to low and cook for 5-7 minutes, stirring occasionally, until the oats are soft and creamy. Add cinnamon and vanilla in the last minute of cooking.
5. Prep the berries
6. If using frozen berries, you can warm them slightly in a pan or microwave with a few drops of lemon juice. If fresh - just rinse and pat dry.
7. Assemble the bowl
8. Pour the cooked oatmeal into a serving bowl. Top with raspberries, mixed berries, and almonds. Sprinkle chia seeds on top.
9. Optional finish
10. Drizzle with a little honey or maple syrup if desired, but it's naturally sweet from the berries.

Ingredients

• 2 slices of whole grain bread
• 1 ripe avocado
• 1-2 cherry tomatoes or 1/2 regular tomato
• 1 tbsp lemon juice
• Salt and pepper to taste
• 1 tbsp soft cheese (e.g., cream cheese or ricotta)
• A handful of arugula
• 1/2 cucumber
• 2 eggs

Method

1. Boil the eggs
2. Place the eggs in boiling water and cook for about 6-7 minutes for soft-boiled. Cool them under cold water and peel.
3. Avocado toast
4. Mash the avocado in a bowl.
5. Add finely chopped tomatoes, lemon juice, salt, and pepper.
6. Spread the mixture on one slice of toasted bread.
7. Veggie toast
8. Spread soft cheese on the second slice of bread.
9. Top with fresh arugula and diced cucumber.
10. Serve
11. Slice the boiled eggs in half and season with salt and pepper.
12. Arrange everything on a plate and serve warm.
13. green tea

Ingredients

• For the omelet
• 2 eggs
• 15 g spinach (fresh or frozen)
• 5-6 cherry tomatoes (or chopped regular tomato)
• Salt and pepper to taste
• 1 tsp olive oil
• On the side
• 1/3 cucumber, sliced
• 30-40 g hard cheese, diced
• 1 slice whole grain bread

Method

1. Omelet
2. Heat a non-stick pan with olive oil over medium heat.
3. Lightly beat the eggs with salt and pepper.
4. Sauté the spinach and cherry tomatoes for 1-2 minutes.
5. Pour in the eggs, cover with a lid, and cook for 4-5 minutes until the omelet is set.
6. Serve
7. Arrange the omelet on a plate with sliced cucumber, cheese cubes, and one slice of whole grain bread.

Ingredients

• Cottage cheese (low-fat, ~5%) - 200 g
• Egg - 1
• Plain yogurt or kefir - 2 tbsp
• Honey or erythritol - to taste (1-2 tsp)
• Optional: vanilla extract, cinnamon, lemon zest
• Berries (e.g. blueberries, raspberries) - a small handful

Method

1. Mix cottage cheese, egg, yogurt, sweetener, and optional flavorings until smooth (use a fork or blender).
2. Pour the mixture into a greased baking dish or silicone mold.
3. Add berries on top, or gently mix them in.
4. Bake at 180°C for 25-30 minutes, until golden on top.
5. Let it cool slightly before serving - it will firm up as it cools.
6. This version is soft and fluffy - almost like a soufflé. You can also add 1 tsp of cocoa powder for a chocolate twist

Ingredients

• Rolled oats - 50 g
• Milk or water - 200 ml (can use plant-based: almond, soy, oat milk)
• Banana - 1/2 piece
• Apple or pear - 1/2 piece
• Berries (raspberries, blueberries, strawberries) - a handful (fresh or frozen)
• Walnuts or almonds - 1 tbsp
• Flax seeds or chia seeds - 1 tsp
• Cinnamon - a pinch
• Honey or Jerusalem artichoke syrup - to taste (optional, about 1 tsp)

Method

1. In a small pot, bring the milk or water to a boil.
2. Add the oats, reduce the heat, and cook for 5-7 minutes, stirring occasionally until creamy.
3. Chop the banana and apple (or pear) into small pieces.
4. Once the oatmeal is ready, pour it into a bowl.
5. Top with fruits, berries, nuts, seeds, and a sprinkle of cinnamon.
6. Add a bit of honey or syrup if you want a sweeter taste.
7. Tips
8. For a quicker morning routine, prepare as overnight oats by soaking them in milk overnight.
9. You can replace fresh fruit with dried fruit (like dates or apricots).
10. For extra protein, add a spoonful of Greek yogurt or protein powder.

Ingredients

• 1 thin flatbread or tortilla
• 50-70 g cheese (feta, cottage cheese, mozzarella, or farmer's cheese)
• 1 tomato
• 1/2 bell pepper or cucumber (optional)
• 1/4 avocado (optional)
• A handful of greens (arugula, spinach, parsley, dill, etc.)
• 1-2 tbsp Greek yogurt or hummus (for spread)
• A few drops of lemon juice or balsamic vinegar
• Salt & pepper to taste
• 1 tsp olive oil (optional)

Method

1. Prepare the ingredients
2. Dice or crumble the cheese.
3. Slice the tomato and other veggies.
4. Wash and dry the greens.
5. Slice the avocado (if using).
6. Assemble the wrap
7. Spread yogurt or hummus on one side of the flatbread.
8. Add greens, veggies, and cheese.
9. Season with salt, pepper, and a bit of lemon juice or balsamic.
10. Toast it
11. Roll up tightly like a burrito or shawarma.
12. Toast on a dry pan or grill for 1-2 minutes on each side until crispy.
13. Serve
14. Cut in half and enjoy with your coffee or tea.

Ingredients

• 2 eggs, soft-boiled (140 kcal)
• 80 g chickpeas, drained (130 kcal)
• 70 g avocado, diced (110 kcal)
• 100 g cucumber, sliced (15 kcal)
• 80 g cherry tomatoes, halved (15 kcal)
• Fresh parsley or chives
• 1 tsp lemon juice
• Salt and black pepper
• Green Tea & Berries
• 1 cup green tea
• 80 g fresh blueberries or raspberries

Method

1. Boil the eggs for 7-8 minutes and cut them in half.
2. Arrange the chickpeas, avocado, cucumber, and tomatoes in a bowl.
3. Add the eggs on top.
4. Sprinkle with fresh herbs, lemon juice, salt, and black pepper.
5. Serve with a cup of green tea and a side of fresh berries.

Ingredients

• 1 slice whole grain bread (40 g)
• 1 tbsp peanut butter (16 g) - ~95 kcal
• 1/2 medium banana (50-60 g), sliced - ~
• 70 g lean turkey or chicken ham - ~110 kcal
• 1 egg (optional, thin omelet style) - ~
• Lettuce & cucumber (optional, for freshness) - ~10-15 kcal

Method

1. Toast the bread lightly.
2. Spread peanut butter evenly on top.
3. Add banana slices over the peanut butter.
4. Layer the turkey/ham slices on top.
5. (Optional) Add a thin omelet layer for extra protein.
6. Finish with lettuce or cucumber for crunch.
7. Fold or serve open-faced.

Ingredients

• 40 g rolled oats
• 200 ml skim milk or water (or half and half)
• 1/2 banana, sliced
• 1 kiwi, peeled and sliced
• 1 tbsp. honey cornflakes or similar flakes (for crunch)
• 1 tsp. honey (optional)

Method

1. Prepare the oatmeal: Combine the oatmeal and milk in a small saucepan. Bring to a boil, then reduce heat and simmer for 5-7 minutes, stirring, until creamy.
2. Assemble the bowl: Pour the oatmeal into a bowl, top with banana and kiwi slices.
3. Sprinkle honey flakes on top and drizzle with a little honey if you like extra sweetness.

Ingredients

• Thin lavash - 70 g
• Light mozzarella or suluguni cheese - 80 g
• Tomatoes - 120 g
• Egg - 1 pc
• Greek yogurt - 30 g
• Greens (dill/arugula/parsley)
• Salt, pepper, dried garlic
• Tea without sugar

Method

1. Cut the tomatoes into cubes, mix with herbs.
2. Grease the lavash with yogurt.
3. Add cheese, tomatoes and egg.
4. Wrap in an envelope or roll.
5. Fry in a dry frying pan for 2-3 minutes on each side until crispy.

Ingredients

• 1/2 thin lavash
• 50-70 g lightly salted fish or 1 boiled egg
• Cucumber (fresh or slightly pickled)
• Lettuce leaves / iceberg
• Tomato (optional)
• Lemon juice or a few drops of balsamic vinegar
• Black pepper

Method

1. Heat the lavash slightly in a dry frying pan (so that it is soft).
2. Spread the salad vegetables fish.
3. Sprinkle with lemon juice, pepper.
4. Roll up tightly.

Ingredients

• Lavash - 1 pc.
• Tomato - 1 pc.
• Cucumber - 1 pc.
• Boiled egg -1 pc.
• Lettuce leaves - 2-3 pcs.
• Feta cheese (or brynza) - 50 g
• Natural yogurt - 1-2 tbsp. l.
• Greens (dill, parsley) - to taste
• Salt, pepper - to taste

Method

1. Prepare vegetables: cut tomatoes, cucumbers and peppers into thin slices or cubes.
2. Mix greens and cheese: finely chop dill and parsley, add to feta, mash with a fork.
3. Grease lavash with natural yogurt or light sauce.
4. Put lettuce leaves, vegetables on the pita bread, and cheese mixture on top.
5. Roll up the pita bread or fold it into an envelope.
6. If desired, lightly toast it in a dry frying pan or on the grill to make the pita bread crispy.
7. After - coffee/tea with nuts (7-9 pieces)

Ingredients

• 1 thin lavash wrap
• 1 tomato, sliced
• 1 boiled egg, sliced
• 1/2 avocado, sliced
• Fresh herbs (parsley, dill, or chives)
• 30 g light cream cheese or Greek yogurt
• Salt and black pepper to taste
• 1 cup of green tea

Method

1. Spread the cream cheese evenly over the lavash.
2. Add the tomato, boiled egg, avocado, and fresh herbs.
3. Season with salt and black pepper.
4. Fold the lavash into a wrap and toast it in a dry pan for 2-3 minutes on each side until golden and crispy.
5. Serve with a cup of hot green tea.

Ingredients

• Lavash (flatbread) - 1 sheet (about 1/2 of a standard one)
• Cream cheese - 2 tbsp
• Avocado - 1/2 pc
• Tomato - 1 small
• Arugula (or mixed greens) - 1 handful
• Pumpkin seeds - 1 tsp
• Prosciutto - 2-3 slices

Method

1. Spread cream cheese evenly over the lavash.
2. Layer with sliced avocado, tomato, greens, and pumpkin seeds.
3. Add prosciutto on top.
4. Roll tightly into a wrap.
5. Serve as is, or lightly toast on a dry skillet/grill pan until the lavash is crispy.

Ingredients

• Lavash flatbread
• 70 g canned tuna in its own juice (drained) (or 1/2 avocado - as a vegetarian option)
• 1 hard-boiled egg
• Cream cheese (e.g. Philadelphia)
• 30 g soft cheese (like spreadable or shredded cheese)
• 70 g cucumber
• 50 g tomato
• 30 g lettuce leaves
• Ground black pepper (to taste)
• Fresh dill (optional)

Method

1. Hard-boil the egg and chop it finely.
2. Drain the tuna and break it into small chunks with a fork.
3. Dice the cucumber and tomato. Chop fresh dill if using.
4. Spread cream cheese over one side of the lavash.
5. Layer with lettuce leaves.
6. Add chopped egg, tuna, cucumber, and tomato.
7. Sprinkle with dill and season with pepper to taste.
8. Fold the top and bottom edges inward, then roll into a tight wrap.
9. Toast in a dry, preheated pan for 2 minutes on each side, pressing lightly.
10. Serve with
11. Hot tea and a few nuts on the side

Ingredients

• thin lavash - 1 large or 2 small
• 2 boiled eggs
• mozzarella cheese - 50-70 g
• tomato - 1 pc
• lettuce leaves - several leaves
• Philadelphia cheese - 1-2 tbsp. l. (optional, can be without)
• salt, pepper - to taste
• paprika / dried garlic - optional
• a little olive oil for frying

Method

1. Cut the chicken fillet into pieces, salt, pepper, add paprika. Fry in a dry frying pan or with a drop of olive oil until cooked.
2. Cut the tomato into slices, mozzarella - into circles or grate, tear the salad with your hands.
3. Warm the pita bread slightly in a frying pan or on a dry surface until soft.
4. If desired, spread a thin layer of Philadelphia cheese on the pita bread.
5. Spread the lettuce, eggs, tomato and mozzarella.
6. Wrap in a roll or envelope.
7. If desired, dry in a frying pan for 1-2 minutes on each side to melt the cheese a little.

Ingredients

• Greek yogurt (2-5% fat) - 150 g
• Sugar-free granola (homemade or store-bought) - 30 g
• Chia seeds - 10 g (about 1 heaping tsp)
• Fresh fruits/berries (total) - 100-120 g
• For example
• 1/2 banana (50 g)
• a handful of berries (40 g)
• or some chopped apple, kiwi, or peach (50-70 g)
• Honey or maple syrup (optional) - 5 g (1 tsp)
• Crushed nuts or seeds (optional) - 5-7 g (e.g. walnuts or almonds)
• Optional toppings
• A pinch of cinnamon
• 3-5 g shredded coconut

Ingredients

• For the pancakes (3-4 pieces)
• 40 g rolled oats (blended into flour)
• 1 egg
• 50 ml low-fat kefir or plain unsweetened yogurt
• 1/2 tsp baking powder
• A pinch of cinnamon or vanilla (optional)
• For serving
• A handful of fresh spinach
• 40 g low-fat cheese (light mozzarella, feta, or cottage cheese)
• 1 poached or soft-boiled egg
• 2 tbsp plain unsweetened yogurt (as a sauce)

Method

1. Blend oats into flour, then mix with egg, kefir (or yogurt), baking powder, and spices. Let rest for 5 minutes to thicken.
2. Cook pancakes on a non-stick pan for 1-2 minutes per side, without oil.
3. Prepare a poached or soft-boiled egg.
4. Arrange pancakes on a plate with spinach, cheese, egg, and yogurt as a sauce.

Ingredients

• 40 g rolled oats
• 200 ml milk or plant-based milk
• 1/2 banana, sliced
• 1/2 peach, sliced
• A small handful of berries (e.g., blueberries, raspberries, or strawberries)
• Optional: 1 tsp honey or maple syrup, cinnamon to taste

Method

1. In a small pot, combine the oats and milk.
2. Cook over medium heat, stirring occasionally, for about 5-7 minutes, until the oats are soft and creamy.
3. Transfer the oatmeal to a bowl.
4. Top with sliced banana, peach, and berries.
5. Add a drizzle of honey or sprinkle of cinnamon if desired.

Ingredients

• 50 g rolled oats
• 200 ml milk (or plant-based alternative)
• 1 medium banana, sliced
• 15-20 g raw almonds
• 1 tsp chia seeds

Method

1. Cook the oats in milk (or plant-based alternative) over medium heat until soft and creamy.
2. Transfer the oatmeal into a bowl.
3. Top with sliced banana, whole almonds, and sprinkle chia seeds on top.
4. Serve warm and enjoy!

Ingredients

• Long-cooked oatmeal - 50 g (dry)
• Milk 2-2.5% or water/plant-based milk - 200 ml
• Banana - 1/2 medium (60-70 g)
• Berries (raspberries, blueberries) - 70-100 g
• Pinch of salt, cinnamon - optional

Method

1. Cook oatmeal until creamy.
2. Add sliced ​​banana and berries, stir or pour on top.
3. Tea/ Coffee - Greek yogurt 2-2.5% or protein 100g

Ingredients

• 50 g of oatmeal
• 200 ml of milk or water
• 1 banana
• a handful of blueberries (or other berries)
• 10-15 g of nuts (walnuts/almonds)
• optional: cinnamon or a little honey

Method

1. Pour the oatmeal with milk/water, cook for 5-7 minutes until creamy.
2. Cut the banana into slices.
3. Put the porridge on a plate, add the banana, berries and chopped nuts.
4. Optionally add cinnamon or a little honey.
5. Avocado Bread
6. 1-2 whole grain breads
7. 1/2 avocado
8. salt, pepper
9. lemon juice (a few drops)
10. optional: poached egg / lightly salted salmon / tomato
11. Mash the avocado with a fork.
12. Add salt, pepper and a little lemon juice.
13. Spread on the bread.

Ingredients

• 40 g rolled oats
• 150 ml water or unsweetened plant-based milk (e.g. almond, oat, soy)
• A pinch of salt
• 1/2 banana (for natural sweetness, optional)
• 50-70 g fresh or frozen berries (blueberries, raspberries, strawberries etc.)
• Optional toppings: chia seeds, nuts, coconut flakes, cinnamon

Method

1. Cook the oats
2. In a small saucepan, combine oats, water (or plant milk), and a pinch of salt.
3. Bring to a boil, then reduce the heat and simmer for 5-7 minutes, stirring occasionally, until thickened.
4. Sweeten naturally (optional)
5. Mash in half a banana during the last minute of cooking for natural sweetness - or skip it for a more neutral flavor.
6. Add the berries
7. If using frozen berries, you can stir them into the pot in the last minute to warm them.
8. If using fresh berries, just add them on top when serving.
9. Top and serve
10. Pour the oatmeal into a bowl.
11. Add your berries and optional toppings like a sprinkle of chia seeds, a few crushed nuts, or a pinch of cinnamon.

Ingredients

• Rolled oats - 45 g
• Milk or water - 240 ml (you can use plant-based milk like almond, oat, or coconut)
• Banana - 1/2 piece
• Strawberries - 3-4 pieces
• Raspberries - 5-6 pieces
• Blueberries - 2 tablespoons
• Honey or maple syrup - optional, 1 teaspoon
• A pinch of salt

Method

1. In a small pot, bring the milk or water to a boil.
2. Add the oats and a pinch of salt. Cook for 5-7 minutes, stirring occasionally until the oats are soft and creamy.
3. Remove from heat. Add honey or syrup if desired.
4. Pour the oatmeal into a bowl.
5. Top with
6. Sliced banana
7. Sliced strawberries
8. Fresh raspberries and blueberries
9. Optionally, sprinkle with chia seeds, nuts, or shredded coconut.

Ingredients

• 45 g rolled oats
• 250 ml water
• 10 g chia seeds
• 100 g Greek yogurt (or coconut milk)
• 10 g honey or agave syrup
• 1/2 banana (about 60 g)
• 40 g blueberries or bilberries

Method

1. Prepare the chia pudding: Mix chia seeds with yogurt and 1 tsp of honey.
2. Let it sit in the fridge for 2-3 hours or overnight to thicken.
3. Cook the oatmeal: Boil the oats in water until soft (about 5-7 minutes).
4. Place the oatmeal in a bowl and top with chia pudding.
5. Slice the banana and place on top.
6. Add the berries and, optionally, a little more honey or some nuts.
7. Green tea

Ingredients

• 50 g of oatmeal
• 200-250 ml of water or milk (can be 50/50)
• 1 egg
• 1/2 avocado
• salt to taste
• black pepper / paprika
• green onions
• black sesame seeds (optional)

Method

1. Pour water or milk over the oatmeal, add a little salt.
2. Cook for 5-7 minutes until creamy.
3. Boil the egg in parallel (6-8 minutes).
4. Put the porridge on a plate.
5. Add chopped avocado, half an egg.
6. Sprinkle with green onions, sesame seeds, spices.
7. You can also add parmesan cheese if you wish.
8. After
9. Tea/coffee with bread and peanut butter

Ingredients

• Rolled oats - 40 g
• Water or plant-based milk - 200 ml
• Banana - 1/2-1 medium
• Mixed nuts (almonds, walnuts, hazelnuts) - 8-10 pieces
• Rice cake - 1
• Natural peanut butter - 1 tbsp
• Cinnamon - optional

Method

1. Cook the oats with water or plant-based milk over medium heat for 5-7 minutes, stirring occasionally.
2. Slice the banana and add it to the oatmeal. Sprinkle with cinnamon if desired.
3. Top the oatmeal with mixed nuts.
4. Serve with one rice cake spread with peanut butter on the side.

Ingredients

• Rolled oats - 50 g
• Milk or water - 200 ml (or half and half)
• Banana - 1/2 piece
• Blueberries - a handful (~40 g)
• Walnuts - 10 g
• Chicken egg - 1 (boiled)

Method

1. Cook the oats in milk/water until soft (about 5-7 minutes).
2. Add a little cinnamon or vanilla if you like.
3. Transfer the oatmeal to a bowl.
4. Top with sliced banana, blueberries, and chopped walnuts.
5. Add 1 boiled egg (cut in halves or slices on the side).

Ingredients

• 50 g oatmeal
• 200 ml milk or water (can be 50/50)
• 1 kiwi
• 4-5 cloves
• handful of blueberries
• 1 tsp. chia ratio
• optional: honey or cinnamon

Method

1. Pour the oatmeal with milk/water.
2. Cook for 5-7 minutes on medium heat (or pour boiling water and let it brew for 10 minutes).
3. Transfer to a plate.
4. Add chopped fruit and sprinkle with chia seeds.
5. Optional - three dashes of honey or cinnamon.
6. After autost
7. 1-2 whole grain breads
8. 1/2 ripe avocado
9. salt, pepper
10. a few drops of lemon juice
11. optional: use, microgreens or poached egg
12. Mash avocado with a fork.
13. Add lemon juice, salt and pepper.
14. Spread on bread.
15. Optionally add seeds or egg for more satiety.

Ingredients

• 2 boiled eggs
• 50 g oatmeal
• 200 ml milk or water (50/50 is possible)
• 1 kiwi
• 4-5 strawberries
• handful of blueberries
• 1 tsp chia seeds
• optional: honey or cinnamon

Method

1. Pour milk/water over oatmeal.
2. Cook for 5-7 minutes over medium heat (or pour boiling water over and let steep for 10 minutes).
3. Transfer to a plate.
4. Add chopped fruit and sprinkle with chia seeds.
5. Boil eggs until cooked. You can leave out the yolk

Ingredients

• Omelette
• Eggs - 2 (≈100 g)
• Milk or water - 20 g
• Salt - 1 g
• Black pepper - 0.5 g
• Optional chopped vegetables (bell pepper, tomato) - 20 g
• Plate components
• Jamón (Spanish cured ham) - 40 g
• Fresh lettuce - 30 g
• Cucumber - 60 g
• Sweet corn (cooked) - 40 g
• Toast
• Whole-grain or rye bread - 35 g
• Natural peanut butter - 15 g
• Banana - 50 g
• Shredded coconut (optional) - 2 g
• Drink
• Coffee (espresso) - 30 g

Method

1. Make the omelette
2. Whisk eggs with milk, salt, and pepper.
3. Add optional vegetables.
4. Cook on medium heat until firm, then fold.
5. Prepare the toast
6. Lightly toast the bread.
7. Spread peanut butter.
8. Add banana slices and sprinkle coconut.
9. Assemble the plate
10. Place the omelette.
11. Add jamón.
12. Add lettuce, cucumber, and corn.
13. Serve with your coffee.

Ingredients

• 2 eggs
• 1/2 avocado
• A handful of fresh spinach
• A handful of arugula
• 1 teaspoon olive oil
• Salt and pepper to taste
• Optional: a splash of lemon juice

Method

1. Heat the olive oil in a pan over medium heat.
2. Add the spinach and sauté for 1-2 minutes until wilted.
3. In a separate bowl, whisk the eggs with salt and pepper.
4. Pour the eggs into the pan with the spinach and gently stir, cooking the scrambled eggs until they reach your preferred consistency.
5. Slice or mash the avocado and top the scrambled eggs along with the arugula.
6. Optional: drizzle with a bit of lemon juice for freshness.

Ingredients

• Eggs - 2
• Avocado - 1/2
• Fresh spinach leaves - a small handful
• Fresh herbs (dill, parsley, or your choice) - to taste
• Sesame seeds (white and black) - 1 tsp
• Feta cheese or hummus (optional, as a spread) - 1 tbsp
• Cooking oil - 1 tsp
• Salt and pepper - to taste

Method

1. Beat the eggs with a pinch of salt and pepper.
2. Heat a non-stick pan with a little oil and cook the eggs like a flat omelette over low heat, without flipping.
3. Once nearly cooked, spread feta or hummus on top (optional).
4. Add spinach, sliced avocado, and chopped herbs.
5. Fold the omelette in half.
6. Sprinkle sesame seeds over the top before serving.

Ingredients

• Eggs - 2
• Egg white - 1 (adds volume with fewer calories)
• Bell pepper - 50 g
• Cherry tomatoes - 80 g
• Arugula - a handful
• Olive oil - 5 g
• Salt, black pepper, chili flakes - to taste

Method

1. Whisk the eggs and egg white with salt.
2. Heat olive oil in a pan, lightly sauté the bell pepper.
3. Pour in the eggs, add tomatoes and arugula.
4. Cover with a lid and cook for 3-5 minutes until set.
5. Crispbreads with Philadelphia & Avocado
6. Whole-grain crispbreads - 2
7. Philadelphia cream cheese - 30 g
8. Avocado - 40 g
9. Chili flakes or black pepper - optional
10. Spread Philadelphia on the crispbreads.
11. Top with sliced or mashed avocado.
12. Season to taste.
13. Light Salad
14. Arugula - 30 g
15. Cherry tomatoes - 70 g
16. Broccoli (steamed or roasted) - 80 g
17. Olive oil - 5 g
18. Lemon juice / salt - to taste
19. Drink
20. Black or green tea - no sugar
21. (optional: lemon or mint)

Ingredients

• 2 eggs
• 1 small cucumber, sliced
• Fresh dill and parsley (or your favorite herbs)
• 1 tsp sesame seeds (white and black)
• Salt and pepper to taste
• 1 tsp olive oil or butter for frying

Method

1. In a bowl, whisk the eggs with a pinch of salt and pepper.
2. Heat a non-stick pan over medium heat and add olive oil or butter.
3. Pour in the eggs and cook until set, without flipping.
4. Place cucumber slices and fresh herbs on one half of the omelette.
5. Fold the omelette in half and sprinkle with sesame seeds.
6. Serve warm.
7. Drink suggestion: Enjoy with a cup of black coffee or green tea.

Ingredients

• For the omelet
• 2-3 eggs
• Salt and pepper to taste
• A pinch of dried herbs or seasoning mix
• 1 tsp butter or olive oil
• For the toast
• 1 slice of rustic bread
• 2-3 tbsp ricotta cheese (or cottage cheese)
• 1-2 ripe tomatoes, sliced
• Salt and pepper to taste
• For the herb greens
• A handful of mixed fresh greens (arugula, spinach, or lettuce)
• Fresh dill and mint (optional)
• 1 tsp olive oil
• 1 tsp lemon juice
• Salt and pepper
• For the drink
• 1 cup hot green tea

Method

1. Make the omelet
2. Whisk the eggs with salt and pepper.
3. Heat butter or oil in a pan over medium heat.
4. Pour in the eggs and cook until set, folding gently in half.
5. Sprinkle with herbs or seasoning.
6. Prepare the toast
7. Toast the slice of bread.
8. Spread ricotta on top.
9. Add tomato slices and season with salt and pepper.
10. Prepare the greens
11. Mix the greens, dill, and mint in a bowl.
12. Drizzle with olive oil and lemon juice.
13. Season lightly and toss.
14. Serve
15. Plate the omelet, toast, and greens.
16. Brew a cup of green tea and serve alongside.

Ingredients

• Eggs - 2-3 pcs
• Spinach - handful
• Cheese (hard or mozzarella) - 30-40 g
• Olive oil - 1 tsp
• Salt, pepper - to taste

Method

1. Add spinach and fry in oil for 1-2 minutes until it decreases in volume.
2. Beat eggs with salt and pepper, pour over vegetables.
3. Cook over medium heat.
4. Add cheese, fold omelet in half and cook until done.
5. Green tea (without sugar)
6. Nuts - 10 pcs (almonds or walnuts)

Ingredients

• Eggs - 3 pcs (≈210 kcal)
• Mozzarella (light or regular) - 50 g (≈130 kcal)
• Fresh spinach - 50 g (≈10 kcal)
• Cherry tomatoes - 100 g (≈18 kcal)
• Olive oil - 1 tsp (5 g) (≈45 kcal)
• Salt, pepper - to taste

Method

1. Heat a frying pan, add olive oil.
2. Lightly fry the spinach for 20-30 seconds so that it "settles".
3. Beat the eggs with salt and pepper, pour into the frying pan.
4. Add cherry halves and mozzarella pieces.
5. Cook under the lid on medium heat for 5-7 minutes.
6. After tea/coffee dark chocolate 3 pieces

Ingredients

• Eggs - 2
• Tomato - 1 medium (or a few cherry tomatoes)
• Prosciutto - 30-40 g
• Olive oil - 1 tsp
• Salt and pepper - to taste
• Fresh herbs (optional) - parsley, arugula, or spinach

Method

1. Crack the eggs into a bowl, add a pinch of salt and pepper, and beat well.
2. (No milk - just eggs.)
3. Chop the tomato into small cubes or slices.
4. Tear the prosciutto into bite-sized pieces.
5. Heat the olive oil in a non-stick pan over medium heat.
6. Add the chopped tomato and sauté for 1-2 minutes until some liquid evaporates.
7. Add the prosciutto and cook for another 30-60 seconds.
8. Pour in the beaten eggs and let cook without stirring. Cover with a lid if you want the top to cook evenly.
9. Once set, fold the omelet or leave it open-style.
10. Sprinkle with fresh

Ingredients

• 2 eggs
• 30-40 g Jamón
• 1 slice of whole grain bread
• 1 tbsp. peanut butter
• 1/2 banana
• 30-50 g corn
• 1/2 cucumber
• a few lettuce leaves
• 30-50 ml milk (for coffee)
• salt to taste
• Omelette: beat the eggs with a pinch of salt, pour into a heated frying pan and cook a thin omelet for 2-3 minutes.
• Jamón: place a few slices of Jamón next to the omelette.
• Toast: toast the bread in a toaster or in a dry frying pan. Spread the peanut butter and place the sliced ​​banana on top.
• Vegetables: cut the cucumber into slices, add lettuce and corn.
• Drink: make coffee and add a little milk.
• Place the omelette, ham, vegetables and banana toast on a plate. Serve with coffee

Ingredients

• Pancakes
• Banana - 1 medium (120 g)
• Egg - 1 pc
• Oatmeal (ground into flour) - 40 g
• Baking powder - 1/2 tsp
• Cinnamon / vanilla - optional
• Pinch of salt
• Toppings that can be
• Peanut butter (100% peanuts) - 20 g
• Berries or fruits - 100 g
• (strawberries, blueberries, raspberries, kiwi or apple)
• Greek yogurt 2-5% - 100 g (optional)

Method

1. Mash the banana well with a fork.
2. Add egg, ground oatmeal, baking powder, salt and spices.
3. Beat with a blender or mix well - the dough should be thick but liquid.
4. Fry on a well-heated non-stick frying pan without oil or with 1-2 drops of spray.
5. Lay out small pancakes, fry for ~1-1.5 minutes on each side.
6. Lay out pancakes in a stack
7. Top with yogurt, fruit
8. Pour or spread peanut butter
9. Portion -200 grams, and tea

Ingredients

• Oat flour - 100 g (or blended rolled oats)
• Egg - 1 piece
• Milk (or plant-based) - 150 ml
• Banana - 1 (for sweetness)
• Baking powder - 1 tsp
• Berries (blueberries, strawberries, raspberries) - 50-100 g (Instead of berries, you can use mango puree - it adds natural sweetness and a tropical twist.)
• Coconut oil or other for frying - 1 tsp

Method

1. Blend banana, egg, and milk until smooth.
2. Add oat flour and baking powder, mix until you get a smooth batter.
3. Heat a pan and lightly grease with coconut oil. Pour small portions of batter and cook over medium heat for 2-3 minutes on each side.
4. Serve the pancakes with berries on top. Optionally, drizzle with natural yogurt or honey.
5. Portion: 3-4 pancakes
6. Calories: 240-280 kcal
7. Tea

Ingredients

• 1 ripe banana
• 2 eggs
• 2 tbsp. oatmeal or oat flour
• 1/2 tsp. baking powder (optional)
• Cinnamon or vanilla - to taste
• A little coconut or olive oil for cooking
• Fresh fruit or berries (e.g. blueberries, strawberries, peaches, apples)
• 1 tsp. honey

Method

1. Mash the banana with a fork until smooth.
2. Add the eggs and beat with a whisk.
3. Add the oatmeal, cinnamon/vanilla and baking powder. Let the dough rest for 5 minutes.
4. Heat a non-stick frying pan with a little oil.
5. Place the dough in small pancakes and cook over medium heat, 1-2 minutes on each side until golden brown.
6. Serving example
7. Add your favorite fresh fruit or berries.
8. Drizzle with 1 teaspoon of honey.
9. Add a spoonful of Greek yogurt, if desired.
10. Serve with green tea or black coffee (without sugar).

Ingredients

• 1 poached egg
• 1/2 avocado, sliced
• A handful of arugula (rocket)
• A few cherry tomatoes, halved
• Salt and black pepper, to taste
• 1 rice cake
• 1 tbsp cream cheese (Philadelphia or similar)

Method

1. Prepare the poached egg: bring water to a gentle simmer, add a splash of vinegar, and poach the egg for 3-4 minutes until the white is set but the yolk remains runny.
2. On a plate or bowl, arrange arugula and cherry tomatoes.
3. Add the sliced avocado on top of the greens.
4. Place the poached egg in the center, season with salt and freshly ground black pepper.
5. Serve with a rice cake spread with cream cheese on the side.

Ingredients

• 2 slices of whole grain bread
• 2 tsp of cream cheese (like Philadelphia)
• 4-5 thin slices of prosciutto
• 1 egg
• A handful of mixed salad greens (e.g. arugula, iceberg, radicchio)
• 4-5 slices of fresh cucumber
• Dried herbs (e.g. oregano or Italian mix), to taste
• Olive oil (optional)

Method

1. Toast the bread lightly if desired.
2. Spread cream cheese over each slice.
3. Add prosciutto on top of the cream cheese.
4. Fry the egg to your liking (sunny-side-up in the photo) and sprinkle with herbs.
5. Arrange salad and cucumbers on the plate.
6. Optionally drizzle the salad with a bit of olive oil or lemon juice.
7. Serve everything together with a cup of tea or coffee.

Ingredients

• 150 g cottage cheese
• 100 g Greek yogurt (plain, no sugar)
• A handful of fresh berries (blueberries, blackberries or mixed berries)
• Optional: a little honey or cinnamon (optional, not necessary)

Method

1. Add cottage cheese to a bowl.
2. Spoon Greek yogurt on top.
3. Add fresh berries.
4. Mix slightly or eat as layers.

Ingredients

• Cottage cheese 0-2% - 150 g
• Egg white - 1 pc.
• (or 30 g of liquid protein)
• Protein (vanilla or neutral) - 15 g
• Oatmeal or ground oatmeal - 10 g
• Brewed tea - 1-2 tbsp. l.
• black or green
• Sweetener - to taste
• Pinch of salt
• Baking powder - 1/2 tsp. l.

Method

1. Grate the cheese well (blender or fork).
2. Add the protein, protein, tea, sweetener and salt.
3. Add flour and baking powder - the mass should be thick but soft.
4. Form small cheesecakes.
5. Fry in a non-stick pan without oil or bake
6. oven: 180°C, 15-18 min
7. or air fryer: 170°C, 10-12 min
8. Serving
9. Greek yogurt 0-2% - 50-70 g
10. Berries or kiwi slices
11. Cinnamon or cocoa

Ingredients

• 3 tbsp chia seeds
• 120 ml unsweetened almond milk (or any plant-based milk)
• 120 g low-fat Greek yogurt
• 35 g fresh blueberries
• 2 tbsp sugar-free granola (or homemade)
• 1 tsp pumpkin seeds
• Optional: a few drops of vanilla extract
• Water with lemon (to drink alongside)

Method

1. Prepare chia pudding
2. In the evening or at least 2 hours before breakfast, mix chia seeds with almond milk and a few drops of vanilla extract. Stir well and leave in the fridge to thicken.
3. Assemble the bowl
4. In the morning, spoon the chia pudding into a bowl. Add Greek yogurt on top.
5. Add toppings
6. Arrange blueberries, granola, and pumpkin seeds on top of the yogurt.
7. Serve with
8. A glass of warm or room-temperature water with lemon for gentle morning hydration.
9. Nutrition benefits
10. High in protein and fiber keeps you full longer
11. Low in sugar
12. Rich in omega-3 fatty acids, antioxidants, and probiotics
13. Supports digestion and weight management

Ingredients

• 150 g cottage cheese
• 1 scoop of protein
• 2-3 tbsp. l. Natural yogurt
• 1/2 banana
• handful of blueberries (40g)

Method

1. Mix cottage cheese, protein and yogurt until creamy.
2. Add banana, berries and fruit on top. Sprinkle with sesame seeds.
3. Optional
4. 1 avocado toast
5. tea or coffee

Ingredients

• 200 g of cottage cheese
• 2 tbsp. l. Greek yogurt
• 1/2 scoop of protein (vanilla is possible)
• 100 grams of fruit berries
• 10 nuts

Method

1. Mix cottage cheese, yogurt and protein until creamy.
2. Add fruit and nuts on top.
3. After: tea/coffee and a piece of bread with peanut butter

Ingredients

• 40 g oat flour (or blended oats)
• 1 medium egg
• 100 g Greek yogurt (0-2% fat)
• 15 g vanilla protein powder
• 1/2 tsp baking powder
• A splash of milk or water if needed
• Toppings
• 100 g Greek yogurt
• 80 g blueberries
• 100 g peach slices
• 10 g honey

Method

1. In a bowl, whisk together the egg, Greek yogurt, and protein powder.
2. Add oat flour and baking powder. Mix until smooth. Add a little milk or water if the batter is too thick.
3. Cook small pancakes on a non-stick pan over medium heat for 2-3 minutes per side until golden.
4. Stack the pancakes, top with Greek yogurt, blueberries, peach slices, and drizzle with honey.

Ingredients

• 1 egg
• 30 g protein (vanilla or natural)
• 40 g oat flour (or ground oatmeal)
• 50 ml milk or plant-based drink
• 1/2 tsp baking powder
• sweetener to taste (honey / stevia / syrup)
• handful of berries (blueberries, raspberries, strawberries)

Method

1. Mix egg, milk and protein until smooth.
2. Add oat flour, baking powder and sweetener.
3. Mix well (the dough should be like thick sour cream).
4. Heat a non-stick frying pan.
5. Pour small pancakes and cook over medium heat for 1-2 minutes on each side.
6. Serve with berries on top (you can mash them a little like a sauce).
7. tea/ coffee (without milk)

Ingredients

• 250 g Greek yogurt (0-2% fat)
• 100 g frozen strawberries
• 40 g granola
• Optional: 1 tsp honey or a few drops of vanilla extract

Method

1. Blend the Greek yogurt with the frozen strawberries until smooth and creamy.
2. Transfer to a bowl.
3. Top with the granola.
4. Enjoy immediately!

Ingredients

• 1 whole-grain tortilla or lavash
• 1/2 avocado
• 40-50 g cheese (mozzarella, provolone, or any light cheese)
• 2-3 slices of prosciutto
• 50-70 g vegetables for the filling (e.g. zucchini, mushrooms, bell pepper)
• 1 tsp olive oil
• For the salad
• A handful of fresh spinach or arugula
• 4-5 cherry tomatoes
• A drizzle of balsamic glaze or olive oil

Method

1. Lightly sauté the vegetables in a dry pan (no oil or just a drop).
2. On half of the tortilla, spread avocado slices, add cheese, prosciutto, and sautéed vegetables.
3. Fold the tortilla in half and grill it on a dry skillet until golden and crispy on both sides.
4. Serve with a fresh salad of spinach/arugula, cherry tomatoes, and a touch of balsamic glaze.

Ingredients

• 2 rice cakes
• 1/2 avocado
• 2 hard-boiled eggs
• 2-3 slices of tomato
• A handful of arugula (~20 g)
• 1 tsp fresh lemon juice - 0 kcal
• Tea or coffee (unsweetened, with low-fat or plant-based milk) - ~20-30 kcal

Method

1. Mash the avocado with a fork, mix in a bit of lemon juice and a pinch of salt.
2. Spread the avocado mixture on the rice cakes.
3. Slice the hard-boiled eggs in half.
4. Arrange the eggs, tomato slices, and arugula on the plate.
5. Optionally, drizzle extra lemon juice over the veggies or eggs.
6. Serve with a cup of tea or coffee (no sugar).

Ingredients

• 2 large rice cakes
• 1/2 ripe avocado
• 2 eggs (boiled or poached)
• Handful of salad mix (arugula, spinach or lettuce)
• 4-5 cherry tomatoes, cut in half
• 1 tsp olive oil
• Salt, black pepper and lemon juice - to taste

Method

1. Prepare the avocado base: Mash the avocado with a fork, season with salt, pepper and a few drops of lemon juice.
2. Prepare the eggs: Boil or poach (soft or hard, whichever you prefer).
3. Assemble the rice cakes
4. Spread the avocado puree between the rice cakes, then top with the eggs (whole or sliced).
5. Add a light salad
6. Toss lettuce and cherry tomatoes with a little olive oil and serve on their own - or sprinkle some of the greens directly on top of the rice cakes.

Ingredients

• 2 slices of rye or whole grain bread
• 1/2-1 avocado, sliced
• 1 soft-boiled egg (boil for ~6 minutes after water starts boiling)
• 1-2 figs, halved
• 2 tbsp soft cheese (such as ricotta, cream cheese, or feta)
• 1 tsp seed mix (e.g. sesame, flax, chia, pumpkin seeds)
• Salt & pepper to taste
• Optional: a few drops of olive oil or lemon juice

Method

1. Toast the bread until golden and crisp.
2. Spread soft cheese evenly over both slices.
3. Layer sliced avocado on top.
4. Sprinkle with seed mix and add salt or pepper if desired.
5. Soft-boil the egg, peel, cut in half, and place on the plate.
6. Add halved figs on the side for a sweet touch.
7. Optionally drizzle avocado with olive oil or lemon juice.

Ingredients

• 45 g oatmeal
• 240 ml water or milk (can be 50/50)
• salt - to taste
• 1 egg
• 1/4-1/2 avocado
• a little butter or olive oil
• fresh dill / green onions (optional)
• black pepper - to taste

Method

1. Boil water or milk, add a pinch of salt.
2. Pour oatmeal, cook over low heat for 5-7 minutes, stirring, until creamy.
3. At the end, add a little butter or olive oil, pepper, herbs.
4. Boil the egg soft-boiled or "in a bag" (6-7 minutes after boiling), cut in half.
5. Cut the avocado into slices.
6. Place the oatmeal in a bowl, top with the egg and avocado.
7. Optional
8. grated parmesan or feta
9. salmon/tuna
10. sautéed mushrooms
11. a spoonful of Greek yogurt or cream cheese

Ingredients

• Oatmeal (regular, not long-cooked) - 50 g
• Water - 200 ml
• Chicken egg - 1 pc. (≈60 g)
• Avocado - 50-70 g (1/2 or 1/3 fruit)
• Butter - 5-10 g (optional)
• Cherry tomatoes - 80-100 g (optional)
• Salt - to taste
• Black pepper - optional
• Sesame seeds / seeds / herbs - optional

Method

1. Pour water over the oatmeal, add a pinch of salt.
2. Cook over medium heat for 7-10 minutes, stirring, until creamy.
3. Remove from heat, add butter (if using), mix.
4. Egg
5. boiled - 6-7 min after boiling
6. poached - 2.5-3 min in hot (not boiling) water
7. Slice avocado or mash with a fork.
8. Serve oatmeal with egg on top, avocado and cherries on the side or on top.
9. you can also add parmesan if desired
10. Tea + dark chocolate 3 squares

Ingredients

• Eggs - 2 pcs
• Egg whites - 2 pcs
• Milk 2.5% - 30 ml
• Spinach - 40 g
• Tomato - 60 g
• Olive oil - 1 tsp
• Avocado - 70 g
• Strawberries - 80 g
• Blueberries/blueberries - 50 g
• Whole grain bread - 1 slice (~35 g)
• Green tea without sugar

Method

1. Lightly sauté spinach and tomato in olive oil.
2. Beat eggs, egg whites and milk, pour into a pan and cook the scramble over low heat.
3. Serve with avocado slices.
4. Add berries and toast.
5. Brew green tea.

Ingredients

• 2 eggs
• 1/2 avocado
• 1-2 slices of whole grain or seed bread
• 1-2 tbsp ricotta cheese
• 1 tbsp crispy crumbled bacon or plant-based alternative
• 1 tsp olive oil or a small piece of butter for cooking
• Salt and pepper to taste

Method

1. Toast the bread.
2. Toast the bread in a pan or toaster until golden and crisp.
3. Make the scrambled eggs.
4. Lightly whisk the eggs in a small bowl.
5. Heat the oil or butter in a non-stick pan over medium heat.
6. Pour in the eggs and gently stir continuously until soft and creamy.
7. Season with salt and pepper to taste.
8. Prepare the avocado.
9. Slice the avocado thinly or fan it out as shown in the photo.
10. Add a pinch of salt if you like.
11. Assemble the plate.
12. Place the scrambled eggs, avocado, toast, and a dollop of ricotta on a plate.
13. Sprinkle the crispy bacon over the eggs.
14. Serve and enjoy!
15. Optional: add a squeeze of lemon on the avocado or garnish with fresh herbs.

Ingredients

• 2-3 eggs
• 40-60 g salmon
• 1/2 avocado
• 1 grapefruit slice
• 1 tsp butter or olive oil
• salt, black pepper
• optional: dried herbs or paprika

Method

1. Scramble
2. Beat 2-3 eggs with a pinch of salt.
3. Heat a frying pan with oil over low heat.
4. Pour in the eggs and cook, stirring constantly, to get a gentle scramble (2-3 min).
5. Cut half the avocado into slices.
6. Place the salmon next to it.
7. Add a grapefruit slice.
8. Sprinkle the scramble with pepper and herbs.
9. You can lightly pepper the avocado.

Ingredients

• 2 eggs
• handful of fresh spinach
• 30-40 g of hard cheese (any that melts well can be used)
• 1/2-1 avocado
• 1 tsp. olive oil or butter
• salt, pepper - to taste
• sesame seeds (white/black) - for serving

Method

1. Heat a frying pan with oil or butter.
2. Add spinach and fry for 1-2 minutes until it decreases in volume.
3. Crack the eggs directly onto the spinach. Cook over medium heat.
4. Add pieces of cheese on top so that it melts a little.
5. Season with salt and pepper. You can cover with a lid for 1-2 minutes if you want a more tender yolk.
6. At the same time, cut the avocado into slices.
7. Place the scrambled eggs on a plate, add the avocado and sprinkle with sesame seeds.

Ingredients

• Eggs - 2 pcs.
• Tomato - 1 pc. or half a large one
• Spinach - a handful of leaves (optional)
• Green onion - 1-2 feathers (optional)
• Salt and black pepper - to taste
• Olive oil - 1/2 tsp.

Method

1. 1 Cut the tomato and green onion into small cubes, and leave the spinach leaves whole.
2. 2 Beat the eggs in a bowl, add salt and pepper to taste.
3. 3 Heat a frying pan over medium heat, greasing it with olive oil (or use a non-stick surface without oil).
4. 4 Lightly fry the vegetables for a few minutes, then pour in the egg mixture.
5. 5 Cook the omelet over low heat, carefully lifting the edges with a spatula so that the liquid part flows down.
6. 6 When the omelet is completely set (after about 3-4 minutes), remove it from the heat and serve hot.
7. For breakfast, coffee/tea (without sugar) and 5-8 nuts.

Ingredients

• Eggs - 2
• Fresh tomatoes or canned tomatoes - 2 medium
• Bell pepper - 1/2 (optional)
• Onion - 1/2
• Garlic - 1 clove
• Olive oil or vegetable oil - 1 tbsp
• Sweet paprika - 1/2 tsp
• Ground cumin - a pinch (optional)
• Salt and pepper - to taste
• Fresh herbs (parsley or cilantro) - for garnish
• Bread or toast - for serving (optional)

Method

1. Prep the vegetables
2. Finely chop the onion and pepper. Grate or dice the tomatoes. Mince the garlic.
3. Sauté
4. Heat the oil in a skillet.
5. Sauté the onion until soft, add the bell pepper, and cook for 2-3 minutes.
6. Add garlic, paprika, cumin (optional), salt, and pepper.
7. Make the tomato sauce
8. Add the tomatoes and simmer for 5-7 minutes until the mixture thickens slightly.
9. Add the eggs
10. Make small wells in the sauce and crack the eggs into them.
11. Cover and cook for 4-5 minutes, or until the egg whites are set and yolks remain soft (or to your preference).
12. Serve
13. Sprinkle with fresh herbs and serve with bread or toast.

Ingredients

• Cottage cheese - 200 g
• Banana - 60 g
• Blueberries - 40 g
• Cashew nuts - 15 g
• Optional
• Protein powder - 10-20 g (optional, for extra protein)

Method

1. Put the cottage cheese into a bowl.
2. Add sliced banana, blueberries, and cashews.
3. If you want, add protein powder and mix slightly.

Ingredients

• 2 eggs
• 1 tsp milk or water (optional)
• 1 tsp olive oil or butter
• 1/4 to 1/2 avocado (sliced)
• 2-3 slices of fresh tomato
• A small handful of arugula
• 1-2 tbsp crumbled feta or goat cheese
• Salt & pepper to taste

Method

1. Whisk the eggs with a little salt, pepper, and milk/water if desired.
2. Heat a small pan over medium heat, add the oil or butter.
3. Pour in the eggs and cook for about 1-2 minutes, until just set underneath.
4. Place the avocado, tomato, arugula, and cheese on one half of the omelet.
5. Fold the omelet gently over the filling and cook for another 30-60 seconds.
6. Slide onto a plate, garnish with a few extra arugula leaves or cheese if you like.
7. Finish with One Fruit

Ingredients

• 2 eggs
• pinch of salt
• ground black pepper
• sesame seeds or za'atar (optional)
• a little olive oil or butter for frying

Method

1. Beat the eggs with salt and pepper.
2. Heat a non-stick pan with a small amount of oil.
3. Pour in the eggs and cook gently over low heat until just set.
4. Sprinkle with sesame or za'atar.
5. Fold the omelet in half and cook for another 30 seconds, then remove from heat.
6. Toast with Cheese and Tomatoes
7. 1 slice of rye or whole grain bread
8. 2 tbsp cottage cheese or ricotta
9. 1-2 ripe tomatoes, sliced
10. pinch of sea salt and black pepper
11. optional: a drizzle of olive oil
12. Toast the bread until crispy.
13. Spread the cheese generously over the toast.
14. Top with tomato slices.
15. Sprinkle with salt and pepper. Add a touch of olive oil if desired.
16. Fresh Herb Salad
17. arugula, spinach, mint, and dill (or any mix you like)
18. lemon juice
19. olive oil
20. pinch of salt
21. Rinse and lightly chop the herbs if needed.
22. Toss with lemon juice, olive oil, and a bit of salt.
23. Serve fresh alongside the omelet and toast.

Ingredients

• 2 eggs
• 50 g fresh spinach
• 1 tsp olive oil
• 1 slice of whole-grain or rye bread
• 50-60 g tuna in its own juice
• 100 g cucumber
• 70-100 g cherry tomatoes
• 50-70 g sweet bell pepper
• 100 g berries - , raspberries, blueberries, or a mix
• Salt and pepper to taste

Method

1. Whisk the eggs with salt and pepper.
2. Lightly sauté the spinach in a pan with 1 tsp of olive oil.
3. Pour the eggs over the spinach and cook the omelet over medium heat until done.
4. Toast the bread and top it with tuna.
5. Slice the cucumber, cherry tomatoes, and bell pepper.
6. Tea or coffee
7. Approximate calories: 450-500 kcal.

Ingredients

• 2 eggs
• handful of fresh spinach
• salt/pepper to taste
• 1 tsp. oil or non-stick frying pan

Method

1. Beat the eggs with a pinch of salt.
2. Heat the frying pan (with or without oil).
3. Pour the eggs, add the spinach on top.
4. Cook over medium heat for 3-5 minutes until the omelette sets.
5. Tuna Toast
6. 1 slice of whole grain bread
7. 40-50 g tuna (in its own juice)
8. 1 tbsp. cream cheese
9. salt to taste
10. Dry the bread in a toaster or on a frying pan.
11. Mix tuna with cream cheese/yogurt.
12. Spread mixture on toast.
13. Slice cucumber into rounds
14. Halve cherry tomatoes
15. Simply wash berries and serve separately
16. + Green tea

Ingredients

• 2 eggs
• 60 ml milk (optional, for a fluffier texture)
• A handful of fresh spinach
• 1 medium tomato, diced
• 30g cheese (e.g. mozzarella or cheddar), shredded or cubed
• Salt and pepper to taste
• A little oil or butter for cooking

Method

1. Prepare the ingredients
2. Beat the eggs with milk, salt, and pepper.
3. Dice the tomato and wash the spinach.
4. Cook the omelette
5. Heat a small amount of oil or butter in a non-stick pan over medium heat.
6. Pour in the egg mixture and cook for 1-2 minutes until it starts to set.
7. Add the filling
8. On one half of the omelette, place the cheese, tomato, and spinach.
9. Fold the omelette over to cover the filling.
10. Finish cooking
11. Let it cook for another 1-2 minutes until the cheese melts and the omelette is fully cooked.
12. Serve
13. Slide the omelette onto a plate and garnish with a spinach leaf if desired.
14. After the meal
15. Enjoy a cup of hot tea with a small handful of nuts (such as almonds, walnuts, or cashews) for a healthy and energizing finish to your breakfast.

Ingredients

• 150 g cottage cheese (farmer's cheese or ricotta-style, not watery)
• 1 small egg
• 1 tbsp sugar (or honey)
• 2 tbsp flour (+ a little more for shaping)
• A pinch of salt
• Oil for frying
• Optional for serving
• Sour cream, yogurt, berries, banana, powdered sugar

Method

1. In a bowl, mash the cottage cheese until smooth.
2. Add the egg, sugar, and a pinch of salt. Mix well.
3. Add flour and mix until you get a soft, slightly sticky dough.
4. Sprinkle some flour on your hands, form small pancakes.
5. Heat a pan with a little oil over medium heat.
6. Fry the syrnyky for about 2-3 minutes per side until golden brown.
7. Serve warm with sour cream, yogurt, or fruit.

Ingredients

• Whole grain bread - 2 slices (80 g)
• Tomatoes - 120 g
• Eggs - 2 pcs
• Feta or mozzarella cheese - 40 g
• Avocado - 40 g
• Olive oil - 5 g
• Salt, pepper, oregano
• Tea or coffee without sugar

Method

1. Dry the bread.
2. Grate the tomato and put it on the toast.
3. Add a little olive oil and spices.
4. Serve with eggs and cheese.
5. Slice the avocado on top or separately.

Ingredients

• 1 large slice of whole grain bread (cut in half) or 2 small ones
• 1/2 avocado
• 80 g tuna (in its own juice)
• 2 eggs
• Handful of blueberries (50g)
• 4-5 cherry tomatoes
• Seeds (sesame/chia) - optional
• Salt, pepper
• Additionally
• Cup of green tea
• 10 g dark chocolate (85%)

Method

1. Eggs
2. Boil 2 eggs (6-7 minutes for semi-liquid yolk). Cut in half, sprinkle with fine salt.
3. Toast
4. Toast the bread. Mash the avocado with a fork, add salt/pepper and spread on the toast. Top with the tuna.
5. Vegetables and berries
6. Add cherry tomatoes and blueberries to your plate.
7. Drink and dessert
8. Brew green tea. Add 1-2 squares of dark chocolate.

Ingredients

• 2 slices of whole-grain bread
• 1 ripe avocado
• 6-8 cherry tomatoes
• 6-8 mini mozzarella balls
• Salt, black pepper, dried oregano or basil - to taste
• 2 boiled eggs (hard- or soft-boiled, as you prefer)
• A handful of nuts (walnuts, almonds, or cashews)
• 1 cup of green tea

Method

1. Toast the bread slices in a toaster or on a dry pan.
2. Mash the avocado with a fork, add a little salt and pepper, and spread it over the toasts.
3. Cut the cherry tomatoes in half and place them on top of the avocado along with the mozzarella balls.
4. Sprinkle with dried herbs and black pepper.
5. Peel the boiled eggs and serve them whole or cut in half.
6. Add a handful of nuts on the side.
7. Enjoy with a cup of hot green tea.

Ingredients

• Whole-grain or rye bread - 60 g (2 slices)
• Avocado - 80 g
• Tuna in its own juice - 100 g (drained)
• Egg - 1 pc
• Mixed greens (arugula / salad mix) - 50 g
• Cherry tomatoes - 100 g
• Pomegranate seeds - 30 g
• Salt & pepper - to taste
• Lemon juice - optional

Method

1. Egg
2. Boil the egg soft-boiled or poached (runny yolk).
3. Toasts
4. Toast the bread in a toaster or on a dry pan.
5. Avocado
6. Mash the avocado with a fork, add a pinch of salt and a few drops of lemon juice if desired.
7. Assemble
8. Spread avocado on the toasts, top with tuna.
9. Serve with mixed greens, cherry tomatoes and pomegranate seeds.
10. Add the egg and season to taste.
11. With tea (choose one)
12. Option 1
13. Nuts (almonds / cashews / walnuts) - 15 g (~90 kcal)
14. Option 2
15. Dark chocolate 70-85% - 20 g

Ingredients

• whole grain tortilla - 1 pc (60 g)
• egg - 1 pc
• hard cheese - 30 g
• cucumber - 50 g
• lettuce
• Greek yogurt - 30 g (for sauce)

Method

1. Fry the egg or make an omelet.
2. Place the following on the tortilla: lettuce, egg, cucumber, grated cheese.
3. Add Greek yogurt as a sauce.
4. Fold in half and fry in a dry frying pan or grill for 2-3 minutes.

Ingredients

• 2 slices of whole-grain bread - ~60 g
• 1/2 avocado - ~70 g
• tuna in its own juice - ~100 g
• 2 eggs
• arugula - 40-50 g
• tomato - 100 g
• salt and pepper - to taste
• lemon juice - optional

Method

1. Boil the eggs until hard-boiled, cool and cut into pieces.
2. Mash the avocado with a fork and add a little lemon juice, salt and pepper.
3. Toast the bread in a toaster or on a dry pan.
4. Spread the mashed avocado over the toast and top with tuna.
5. Serve with boiled eggs, arugula and tomatoes.

Ingredients

• whole grain bread - 2 slices (60 g)
• Cream cheese (such as Philadelphia) - 30 g
• Avocado - (1/2)
• Tuna in its own juice (drained) - 60 g
• Boiled eggs - 2 pcs. (~100 g)
• Berries - 50 g
• cherry tomatoes 3-4 pcs

Method

1. Dry the toast.
2. Spread cheese (Philadelphia).
3. Place sliced ​​avocado on top.
4. Add tuna (you can pepper it a little or sprinkle with lemon).
5. Eggs - separately (you can cut it or eat it whole).
6. Berries as a dessert next to it
7. Tea/ coffee

Ingredients

• 2 slices of dark rye or whole grain bread
• 2 slices of cheese (e.g. mozzarella or gouda)
• A handful of fresh lettuce or arugula
• 1 small can of tuna in water or olive oil (drained)
• 1 boiled egg
• 1/2 red bell pepper
• 1/2 cucumber
• Salt and pepper to taste (optional)

Method

1. Prepare the sandwich base
2. Lay the bread slices on a plate. Top each slice with a piece of cheese and some lettuce or arugula.
3. Add the tuna
4. Flake the tuna with a fork and distribute it evenly over the sandwiches.
5. Boil the egg
6. Boil the egg until hard or medium (about 7-9 minutes). Peel and cut in half.
7. Slice the vegetables
8. Slice the cucumber and red bell pepper.
9. Assemble the plate
10. Place the sandwiches on one side of the plate. Add the sliced cucumber, red bell pepper, and boiled egg on the side.
11. Optional
12. Season with a bit of salt and pepper if desired.

Ingredients

• Egg whites - 2
• Egg yolk - 1
• Tomato - 1
• Bell pepper - 1
• Crispbreads - 2
• Optional snacks throughout the day
• Calories: 306 kcal

Method

1. Chop the vegetables into small pieces and sauté them in a non-stick pan.
2. Whisk the eggs and egg whites together, add salt and pepper to taste.
3. Pour the egg mixture into the pan with the vegetables and cook over medium heat for about 5 minutes.
4. Extras
5. Tea + nuts (8 pieces)

Ingredients

• Egg whites - 2
• Egg yolk - 1
• Tomato - 1
• Bell pepper - 1
• Crispbreads - 2
• Nuts (as a snack with tea) - 8 pcs
• Drink
• Tea only (unsweetened, optional)

Method

1. Chop the tomato and bell pepper into small pieces.
2. Lightly sauté the vegetables in a non-stick pan (without oil or with a drop if needed).
3. Beat the egg whites and yolk together, add salt and pepper to taste.
4. Pour the egg mixture into the pan with the vegetables and cook on medium heat for about 5 minutes.
5. You can enjoy a cup of tea and 8 nuts during the day as desired.

Ingredients

• Main plate
• 4-5 egg whites
• A pinch of turmeric or your favorite spices
• Canned tuna in water (about 100-120 g)
• 2 crispbread slices (e.g., rye or whole grain)
• Salad
• 1 cucumber
• 1 tomato
• 1/2 bell pepper
• A handful of fresh spinach
• 1 tsp olive oil
• Lemon juice or balsamic vinegar (optional)
• Salt & pepper to taste

Method

1. Egg Whites
2. Separate the egg whites from the yolks (use 4-5 whites).
3. Whisk lightly with a pinch of salt and turmeric.
4. Cook in a non-stick pan without oil (or with a drop of olive oil) for 2-3 minutes, stirring gently until fully set.
5. Salad
6. Dice the cucumber, tomato, and bell pepper.
7. Toss with spinach leaves, olive oil, salt, and pepper.
8. Add a splash of lemon juice or vinegar if desired.
9. Assembly
10. Place the scrambled egg whites, tuna, and salad on a plate.
11. Add two crispbreads on the side.

Ingredients

• 1 whole grain tortilla or flatbread
• 2-3 tbsp hummus (classic or red pepper)
• 1/2 ripe avocado, sliced
• A handful of arugula or baby spinach
• 1 boiled egg (soft- or hard-boiled, or poached)
• Salt & pepper to taste
• Optional: a squeeze of lemon juice, flax or sesame seeds

Method

1. Warm the tortilla slightly in a dry pan or on a grill (optional).
2. Spread a generous layer of hummus over the tortilla.
3. Add sliced avocado.
4. Top with arugula.
5. Slice the boiled egg and place it on top.
6. Season with salt, pepper, and lemon juice if desired.
7. Fold the tortilla in half or roll it up like a wrap.
8. Grill lightly on both sides if you want those nice crispy lines and a warm inside.

Ingredients

• 150-200 g Greek or plain unsweetened yogurt
• 1/2 banana
• a handful of berries (raspberries, blueberries, blackberries, or others)
• 1 tbsp peanut butter
• a sprinkle of cinnamon
• Toasts
• 2 slices of whole-grain or rye bread
• 1/2 avocado
• a pinch of salt
• pepper or chili flakes (optional)
• Drink
• tea

Method

1. Place yogurt in a bowl.
2. Add sliced banana, berries, and peanut butter.
3. Sprinkle with cinnamon.
4. Toast the bread slices.
5. Spread mashed avocado on top, season with salt and spices.
6. Serve with coffee.

Ingredients

• 150 g plain Greek yogurt (unsweetened)
• 40 g homemade or sugar-free granola
• 1/2 banana
• 1/2 kiwi
• a handful of blueberries (about 40 g)
• 1 tsp chia seeds or hemp seeds

Method

1. Place the yogurt in a bowl.
2. Add sliced banana and kiwi.
3. Sprinkle granola on top.
4. Garnish with blueberries and seeds.
5. Green Tea

Ingredients

• 1 medium zucchini
• 2 eggs
• 1 ripe avocado
• 1 tsp olive oil
• Salt and black pepper - to taste
• Chili flakes (optional)
• A small handful of nuts (e.g. almonds, walnuts, or cashews - about 10-15 g)
• 1 cup of tea (green, black, or herbal - your choice)

Method

1. Prepare the zucchini
2. Use a spiralizer (or a julienne peeler or knife) to cut the zucchini into long thin strips (zoodles).
3. Sprinkle a little salt over them and let sit for 5-10 minutes.
4. Squeeze out excess moisture using paper towels or a clean cloth.
5. Make the nests
6. Heat 1 tsp of olive oil in a non-stick pan over medium heat.
7. Divide the zucchini into two portions and shape each into a small nest, leaving a space in the center.
8. Carefully crack one egg into the center of each nest.
9. Season with salt, pepper, and chili flakes if desired.
10. Cover the pan with a lid and cook for 4-6 minutes, until the egg whites are set and the yolks are still runny (or longer if you prefer firmer yolks).
11. Slice the avocado
12. Cut the avocado in half, remove the pit, and slice thinly.
13. Arrange neatly on the plate next to the nests.
14. Add nuts
15. Serve a small handful of raw or lightly toasted nuts on the side.
16. Optional: sprinkle some crushed nuts on top of the avocado.
17. Prepare the tea
18. Brew your favorite tea.
19. Drink plain, or add a slice of lemon or a touch of honey if you like.

Ingredients

• 1 small zucchini
• 1 small yellow squash (optional, for color)
• 2 eggs
• 1 ripe avocado
• Salt and pepper to taste
• Chili flakes (optional)
• Hemp seeds or sesame seeds for garnish
• Olive oil for cooking

Method

1. Prepare the vegetable noodles
2. Use a spiralizer or a vegetable peeler to create thin strips from the zucchini and yellow squash.
3. Make the nests
4. Heat a little olive oil in a pan over medium heat.
5. Form two small "nests" from the veggie strips in the pan.
6. Add the eggs
7. Crack one egg into the center of each nest.
8. Cook until the egg whites are set but the yolk is still runny (or to your desired doneness). You can cover the pan with a lid to help the eggs cook evenly.
9. Prepare the avocado
10. Slice the avocado thinly and fan it out on the plate.
11. Assemble and season
12. Transfer the zucchini egg nests to a plate. Add the sliced avocado.
13. Sprinkle with salt, pepper, chili flakes, and hemp seeds.

Ingredients

• 1/2 medium zucchini
• 1 small egg (or half a large one, but whole works fine)
• 1 tbsp oat flour or whole wheat flour
• Salt and pepper - to taste
• 1 tsp olive oil - for frying
• A handful of fresh spinach
• 3-4 cherry tomatoes
• 1 tbsp cream cheese or ricotta
• A little chopped green onion or fresh herbs
• Optional salmon substitutes (choose one)
• 1/4 avocado, sliced
• 1 boiled or poached egg
• 1 tbsp hummus
• A few cubes of feta or mozzarella

Method

1. Zucchini fritters
2. Grate the zucchini, squeeze out excess liquid.
3. Mix with egg, flour, salt, and pepper.
4. Fry 2-3 small fritters in a little olive oil until golden.
5. Assemble the bowl
6. Place zucchini fritters in a bowl.
7. Add fresh spinach and halved cherry tomatoes.
8. Top with cream cheese or ricotta.
9. Garnish with green onion or herbs.
10. Optional drink
11. Blend a quick green smoothie: a handful of spinach, 1/2 apple or kiwi, and a splash of lemon juice.

Ingredients

• For the fritters
• 1 small zucchini (about 200 g)
• 1 egg
• 5-2 tbsp oat flour (or ground oats)
• Fresh dill or green onion - to taste
• Salt and pepper - to taste
• A little olive oil for frying (optional if using a non-stick pan)
• For serving
• 1-2 tbsp cream cheese or Greek yogurt
• 40-50 g lightly salted salmon or trout
• ( If you don't like fish - you can skip it and just serve with cream cheese or add a boiled egg or avocado instead - still delicious!)

Method

1. Grate the zucchini finely, sprinkle with a little salt, and let sit for 5 minutes. Then squeeze out the excess liquid.
2. Add the egg, oat flour, chopped herbs, salt, and pepper. Mix until combined.
3. Heat a non-stick pan and cook the fritters for 2-3 minutes on each side until golden brown.
4. Serve with cream cheese (or Greek yogurt) and salmon (or one of the alternatives).
5. Optionally, sprinkle with black pepper or dried herbs.

Ingredients

• 1 zucchini
• 4 tbsp rice flour (or wheat flour)
• 1 egg
• Herbs (to taste)
• Salt and pepper (to taste)

Method

1. Grate the zucchini finely and let it sit for 10-15 minutes to drain excess liquid.
2. Add the egg, flour, herbs, salt, and pepper. Mix well.
3. Heat a non-stick pan. For the first batch, grease the pan with coconut oil; afterward, you can cook without oil.
4. Spoon the batter onto the pan and fry the pancakes on both sides until golden brown.
5. for 1 serving (150-160g)

Ingredients

• 1 small zucchini (150-200 g)
• 1 egg
• 1 tbsp oats or flour
• Salt, pepper - to taste
• 2 tbsp plain Greek yogurt
• Optional: garlic powder, lemon juice

Method

1. Grate the zucchini and squeeze out excess liquid.
2. Mix with the egg, oats (or flour), and seasoning.
3. Cook small pancakes in a non-stick pan with little or no oil until golden on both sides.
4. For the sauce, mix yogurt with spices (pepper, garlic, or lemon juice).
5. Serve pancakes warm with the yogurt dip.

Ingredients

• Chicken fillet - 300 g (150 g × 2)
• Couscous - 70 g (35 g × 2)
• Cherry tomatoes - 150 g (75 g × 2)
• Mixed greens - 180 g (90 g × 2)
• Olive oil - 8 g (4 g × 2)
• Paprika, ground pepper, salt - to taste

Method

1. Rub the chicken fillet with paprika, salt, and pepper. Wrap it in foil and bake in a preheated oven at 180°C for 30-40 minutes. Then slice the chicken.
2. Cook the couscous according to package instructions. Season it with olive oil, salt, and pepper.
3. On a plate, arrange the couscous, sliced chicken breast, mixed greens, and halved cherry tomatoes.

Ingredients

• For the fish
• 2 fish fillets (choose what you like: salmon, trout, cod, or hake)
• 1 tbsp olive oil
• Salt & black pepper
• Optional: garlic, lemon juice, dried herbs
• For the potatoes
• 3-4 medium potatoes
• 1 tbsp olive oil
• Paprika
• Salt & pepper
• For the salad
• Fresh greens (arugula, spinach, or mixed salad)
• 1 large cucumber
• Olive oil
• Salt

Method

1. Prepare the potatoes
2. Preheat the oven to 200°C / 200°C.
3. Cut potatoes into wedges, mix with olive oil, salt, pepper, and paprika.
4. Bake for 30-35 minutes until golden, turning once.
5. Cook the fish
6. Season the fish with salt, pepper, and herbs.
7. Bake in the oven for 12-15 minutes or pan-fry for 3-4 minutes per side until cooked through.
8. Make the salad
9. Slice the cucumber and mix with greens.
10. Add a little olive oil and salt.
11. Serve
12. Divide fish, potatoes, and salad into 2 plates and enjoy.

Ingredients

• Potatoes - 300 g (2 medium potatoes)
• Chicken meat (fillet or drumsticks) - 200 g
• Onion - 60 g (1/2 small onion)
• Garlic - 2 cloves
• Olive oil - 2 tsp
• Greek yogurt 2% - 2 tbsp. l. (for serving, optional)
• Salt, pepper, spices (paprika, rosemary, thyme) - to taste
• Greens (parsley, dill) - for serving

Ingredients

• Baked potatoes with chicken
• Potatoes - 500 g
• Chicken breast - 300 g
• Onion - 80 g
• Olive oil - 20 g
• Garlic - 5 g
• Fresh herbs (dill / parsley) - 10 g
• Salt & black pepper - to taste
• Fresh vegetables
• Bell pepper - 150 g
• Cherry tomatoes - 150 g
• Mixed salad greens - 60 g
• Cabbage salad
• White cabbage - 300 g
• Cucumber - 150 g
• Sweet corn (canned, drained) - 120 g
• Greek yogurt or light mayo - 60 g
• Salt - to taste

Method

1. Peel and cube the potatoes. Cut the chicken into bite-sized pieces.
2. Mix potatoes, chicken, onion, garlic, olive oil, herbs, salt, and pepper.
3. Bake at 180°C for 35-40 minutes, until golden and cooked through.
4. Chop the cabbage and cucumber, add corn and dressing, mix well.
5. Slice the bell pepper and tomatoes.
6. Serve everything in bowls, dividing evenly into 2 portions.

Ingredients

• 300 g potatoes (2 medium potatoes)
• 100 g zucchini (about 1/2 medium zucchini)
• 100 g mushrooms (e.g., white button or cremini)
• 60 g onion (about 1/2 of a small onion)
• 2 garlic cloves
• 2 tsp olive oil
• 2 tbsp Greek yogurt (2%) - optional, for serving
• Salt and pepper - to taste
• Spices - paprika, rosemary, thyme - to taste
• Fresh herbs (parsley, dill) - for serving

Method

1. Preheat the oven to 200°C.
2. Wash and peel the potatoes, then cut them into small cubes or wedges.
3. Chop the zucchini and mushrooms into bite-sized pieces.
4. Finely chop the onion and garlic.
5. In a large bowl, combine all vegetables with olive oil, garlic, onion, salt, pepper, and your preferred spices.
6. Spread the mixture evenly on a baking tray lined with parchment paper or lightly greased.
7. Bake for 30-35 minutes, or until the potatoes are golden and cooked through.
8. Optionally, serve with 1 tbsp of Greek yogurt per portion and sprinkle with fresh chopped herbs like parsley or dill.

Ingredients

• New potatoes - 400 g
• Boiled chickpeas - 240 g
• Egg - 1 pc
• Oatmeal or flour - 20 g
• Green beans - 300 g
• Olive oil - 15 g
• Garlic, paprika, salt, pepper, Italian herbs

Method

1. Cut the potatoes in half, mix with half the oil and spices, bake for 30-35 minutes at 200°C.
2. Beat the chickpeas with a blender, add the egg, flakes and spices. Form the cutlets.
3. Fry the chickpea cutlets in a non-stick pan or bake.
4. Quickly sauté the beans with the garlic and remaining oil.
5. Serve everything together on a plate.

Ingredients

• Sweet potatoes - 2 medium
• Cooked or canned chickpeas - 200 g
• Broccoli - 200 g
• Olive oil - 2 tbsp
• Salt and pepper - to taste
• Paprika, turmeric, or your favorite spices - to taste
• Arugula or other greens - a handful (for serving)

Method

1. Preheat the oven to 200°C.
2. Wash the sweet potatoes, pierce them with a fork, and bake for 40-50 minutes until soft.
3. Meanwhile, pat the chickpeas dry, mix with 1 tbsp olive oil, spices, and salt. Roast in the oven for 20-25 minutes until crispy (can be done alongside the sweet potatoes).
4. Steam or lightly boil the broccoli for 5-7 minutes until bright green and slightly crunchy.
5. Once the sweet potatoes are ready, cut them open lengthwise and gently mash the inside.
6. Fill with crispy chickpeas, broccoli, and top with fresh greens.
7. Drizzle with olive oil before serving.

Ingredients

• 250 g chicken breast (cut into cubes)
• 170 g uncooked quinoa (≈420 g cooked)
• 1/2 ripe avocado (diced)
• 2 handfuls of leafy greens (spinach, chard, or lettuce)
• 6-8 cherry tomatoes or 2 small tomatoes (chopped)
• 2 tsp olive oil (1 tsp for cooking, 1 tsp for dressing)
• Salt, pepper, lemon juice - to taste

Method

1. Cook the quinoa
2. Rinse 170 g of quinoa under cold water.
3. Cook with 480 ml of water. Simmer for ~15 minutes until water is absorbed and quinoa is fluffy.
4. Cook the chicken
5. Season the chicken cubes with salt and pepper.
6. Heat 1 tsp olive oil in a pan. Cook the chicken on medium heat for ~6-8 minutes, stirring occasionally, until golden and fully cooked.
7. Prepare the vegetables
8. Dice avocado, chop leafy greens and tomatoes.
9. Toss with 1 tsp olive oil, a squeeze of lemon juice, and a pinch of salt.
10. Assemble the bowls
11. Divide quinoa, chicken, and veggies evenly between two bowls.
12. Serve immediately or store in airtight containers for meal prep.

Ingredients

• cooked/canned chickpeas - 280 g
• ready-made quinoa - 160 g
• cucumber - 150 g
• bell pepper - 150 g
• tomatoes - 100 g
• greens/spinach - 50 g
• red onion - 50 g
• olives - 30 g
• feta - 50 g
• olive oil - 10 g
• lemon juice
• salt, pepper, paprika

Method

1. If using canned chickpeas - rinse and dry well.
2. Boil the quinoa in advance.
3. Chop the cucumber, pepper, tomatoes and red onion.
4. Mix vegetables, quinoa, chickpeas, herbs and olives.
5. Add feta.
6. Season with lemon juice and 10 g of olive oil for the entire bowl.
7. Divide into 2 equal portions.
8. Eat one portion today, leave the second for the next day.

Ingredients

• 120 g dry rice (≈ 300 g cooked)
• 1 can tuna in water (≈ 200 g drained)
• 100 g light mozzarella (or 125 g regular, divided into 2 portions)
• 1 medium cucumber (≈ 150 g)
• 6-8 cherry tomatoes (≈ 200 g)
• 2 handfuls lettuce or kale (≈ 80-100 g)
• Salt, pepper, lemon juice - to taste
• 1 tsp olive oil (split between 2 portions)

Method

1. Cook the rice and divide it into two bowls.
2. Add tuna on top.
3. Cut or tear mozzarella into small pieces and add to each bowl.
4. Slice the cucumber, add cherry tomatoes and leafy greens.
5. Season with salt, pepper, a drizzle of olive oil, and lemon juice.

Ingredients

• For the chicken patties
• Chicken breast or minced chicken - 300 g
• Onion - 50 g
• Egg - 1 pc
• Salt - 1/3 tsp
• Pepper - to taste
• Paprika or your favorite spices - 1/2 tsp
• A little chopped dill or parsley (optional)
• For the buckwheat
• Buckwheat groats - 150 g (dry)
• Water - 300 ml
• Salt - a pinch
• For the salad
• White cabbage - 200 g
• Carrot - 80 g
• Fresh dill - 10 g
• Lemon juice - 1 tbsp
• Olive oil - 1-2 tsp (optional, for weight loss you can skip)
• Salt - to taste

Method

1. Make the chicken patties
2. Blend chicken and onion or use ready minced chicken.
3. Add egg, salt, pepper, spices, and greens.
4. Form small patties with wet hands.
5. Cook in one of the weight-loss-friendly ways
6. Pan, no oil: on a non-stick pan for 4-5 min per side.
7. Baked: 180°C for 20-25 min.
8. Steamed: 20 minutes.
9. (baked or braised)
10. Cook the buckwheat
11. Rinse the buckwheat.
12. Bring 300 ml water to a boil, add buckwheat and a pinch of salt.
13. Simmer on low heat for 15 minutes until water is absorbed.
14. Leave covered for 5 minutes to fluff.
15. Prepare the salad
16. Thinly slice cabbage and grate the carrot.
17. Add salt and lightly massage by hand to soften.
18. Add lemon juice, dill, and optional 1-2 tsp olive oil.
19. Mix.
20. Assemble the plate
21. Divide the buckwheat into 2 servings.
22. Add 2-3 chicken patties to each plate.
23. Add a generous portion of fresh cabbage salad.
24. Top with a little chopped greens.

Ingredients

• Buckwheat - 170 g dry (or ~420 g cooked)
• Broccoli - 1 medium head, steamed
• Avocado - 1 ripe, sliced
• Fresh veggies
• Iceberg lettuce - 1-2 handfuls, shredded
• Red bell pepper - 1/2, sliced
• Cherry tomatoes - a handful, halved
• Soft cheese or tofu - 150 g (e.g. cottage cheese, feta, or plain tofu)
• Optional replacement for eggs
• 80 g mashed chickpeas with turmeric
• or vegan scrambled tofu with broccoli bits

Method

1. Cook the buckwheat
2. Rinse 170 g of buckwheat and cook in 480 ml of water with a pinch of salt. Simmer for 15-20 minutes until tender. Let cool slightly.
3. Steam the broccoli
4. Cut broccoli into florets and steam for 5-6 minutes until just tender and bright green.
5. Prepare fresh veggies
6. Chop lettuce, bell pepper, and cherry tomatoes. Keep them crisp.
7. Prepare creamy topping (instead of eggs)
8. Option 1: Lightly mash chickpeas with a fork, mix with olive oil, turmeric, and a dash of garlic powder.
9. Option 2: Crumble tofu and sauté with a bit of oil, turmeric, black pepper, and finely chopped steamed broccoli for a "scrambled" effect.
10. Assemble each bowl
11. Base: 170 g of cooked buckwheat
12. Add: broccoli, sliced avocado, cheese/tofu, fresh salad mix
13. Add the chickpea mash or tofu scramble in place of the egg
14. Season with olive oil, lemon juice, salt & pepper

Ingredients

• Chicken breast - 270g
• Buckwheat - 100g (dry)
• Tomatoes - 2 pcs
• Cucumber - 1 pc
• Avocado - 1/2 pc (optional)
• Lettuce leaves - 1 handful
• Red onion - 1/4 pc
• Olive oil - 1 tbsp
• Salt, pepper - to taste
• Lemon juice or balsamic vinegar - a little, for dressing

Method

1. Buckwheat. Rinse well, add 240 ml of water, a pinch of salt. Cook covered for 15-18 minutes until tender.
2. Chicken. Cut chicken breast into pieces, season with salt and pepper. Pan-fry in a dry skillet or with 1/2 tbsp of olive oil until golden (7-10 minutes).
3. Salad. Chop tomatoes, cucumber, avocado, lettuce, and onion. Dress with olive oil and lemon juice/vinegar.
4. Plate the meal: buckwheat + chicken + salad.

Ingredients

• Buckwheat (dry) - 100 g
• Water - 200-240 ml
• Cooked or canned chickpeas - 160-200 g
• Cucumber - 100 g
• Tomato - 100 g
• Bell pepper - 100 g
• Fresh herbs (parsley, dill, basil) - to taste
• Lemon juice - 2 tsp
• Olive oil - 2 tsp (optional)
• Salt, pepper - to taste

Method

1. Rinse the buckwheat and cook it in water until tender (10-15 min).
2. Lightly warm the chickpeas if using canned.
3. Chop fresh vegetables into small cubes.
4. Mix buckwheat, chickpeas, and vegetables together. Add herbs, lemon juice, and olive oil.
5. Season with salt and pepper to taste.

Ingredients

• 160 g buckwheat (dry)
• 4 eggs
• 1 ripe avocado
• 1/4 head of cabbage
• 1-2 tomatoes
• Sauce of your choice (e.g. mustard + a little ketchup, or Greek yogurt)
• Salt, pepper, olive oil

Method

1. Buckwheat: Rinse and cook in 480 ml of water with a pinch of salt. Simmer for 15-20 minutes until tender.
2. Eggs: Boil until hard (about 8-10 minutes), cool, peel, and cut into halves or quarters.
3. Avocado: Slice or cube, lightly salt, and optionally drizzle with lemon juice.
4. Salad: Shred the cabbage, cut the tomatoes into wedges, and mix together. Season with olive oil, salt, and pepper.
5. Assemble each plate with portions of buckwheat, eggs, avocado with sauce, and the fresh salad.

Ingredients

• Buckwheat (dry) - 120 g
• Tuna in water (canned) - 2 cans of 120 g each (≈200 g drained tuna)
• Bell pepper - 1 medium (≈150 g)
• Tomatoes - 2 medium (≈250 g)
• Cucumber - 1 medium (≈150 g)
• Olive oil - 2 tsp (≈10 g)
• Salt, pepper - to taste
• Lemon juice - a few drops (optional)
• Fresh herbs (parsley, dill, arugula) - optional

Method

1. Cook the buckwheat (120 g) in 240 ml of water until tender (~15-20 minutes).
2. Chop tomatoes, bell pepper, and cucumber. Mix with olive oil, salt, pepper, and herbs.
3. Drain the tuna from the liquid.
4. Serve one portion with about 150 g cooked buckwheat, 100 g tuna, and 200-250 g vegetable salad.

Ingredients

• 120 g dry buckwheat
• 1 can (130-150 g) tuna in its own juice (no oil)
• 150 g sauerkraut
• 8-10 cherry tomatoes
• 2 tsp olive oil
• Fresh herbs (parsley, dill, or arugula) - to taste
• Salt, pepper, paprika - to taste
• A few drops of lemon juice

Method

1. Cook the buckwheat: rinse it well, add water (1 part buckwheat to 2 parts water), and cook until tender (15-20 minutes).
2. Prepare the veggies: halve the cherry tomatoes and chop the herbs.
3. Combine: mix the cooked buckwheat with tuna, tomatoes, and herbs in a large bowl.
4. Season: add olive oil, lemon juice, salt, pepper, and paprika.
5. Serve: with a portion of sauerkraut on the side or on top.

Ingredients

• 180 g cooked bulgur
• 160 g cooked chickpeas (or canned, drained and rinsed)
• 60 g mixed salad greens (lettuce, arugula, spinach)
• 1 small cucumber, diced
• 1 small carrot, grated
• 6 cherry tomatoes, halved
• 1/2 red bell pepper, diced
• 1-2 tsp olive oil
• 1 tsp lemon juice
• Salt and pepper to taste
• Optional: fresh herbs (parsley, cilantro, or dill)

Method

1. Cook bulgur according to package instructions. Let it cool slightly.
2. In a bowl, mix bulgur and chickpeas.
3. In a separate bowl, prepare the salad: combine salad greens, cucumber, carrot, cherry tomatoes, and bell pepper.
4. Make a light dressing with olive oil, lemon juice, salt, and pepper. Toss the salad with the dressing.
5. Serve half of the bulgur-chickpea mixture with half of the salad. Repeat for the second serving the next day.
6. Optional: sprinkle fresh herbs on top for extra flavor.
7. Tip: You can add 1 boiled egg or 50 g of feta cheese per portion for more protein if you like.

Ingredients

• Cooked or canned chickpeas - 200 g
• Bulgur (or quinoa/rice) - 120 g (dry weight)
• Cucumber - 1 pc
• Avocado - 1 pc
• Salad mix (arugula, spinach, leafy greens) - 80-100 g
• Olive oil - 2 tsp
• Lemon juice - 1 tbsp
• Salt, pepper, favorite spices

Method

1. Cook the bulgur until tender (about 10-12 minutes).
2. If using dry chickpeas - soak overnight and cook until soft; if using canned - just rinse.
3. Prepare the salad: slice cucumber and avocado, mix with the salad greens. Dress with olive oil, lemon juice, salt, and pepper.
4. Divide into plates: bulgur, a portion of chickpeas, and fresh salad.

Ingredients

• For the bulgur
• Bulgur - 100 g (dry weight)
• Water - 200 ml
• Salt and pepper - to taste
• Optional: 1 tsp olive oil
• For the braised cabbage
• White cabbage - 300-350 g
• Carrot - 1 medium
• Onion - 1 small
• Tomato paste - 1 tbsp (or 1 grated fresh tomato)
• Water - 50-70 ml
• Oil - 1 tsp
• Salt, pepper, bay leaf - to taste
• For serving
• Fresh cucumbers - 2 pcs (sliced into sticks)

Method

1. Bulgur
2. Rinse the bulgur, add water in a 1:2 ratio.
3. Cook over medium heat for 10-12 minutes until tender. Add salt and a little olive oil if desired.
4. Braised cabbage
5. Shred the cabbage, grate the carrot, and finely chop the onion.
6. Sauté the onion and carrot in 1 tsp of oil until soft.
7. Add the cabbage, tomato paste or grated tomato, a splash of water, and spices. Cover with a lid.
8. Simmer for 20-25 minutes over medium heat until the cabbage is soft and flavorful.
9. Serving
10. Plate the bulgur, top or side with braised cabbage, and add fresh cucumber sticks.

Ingredients

• Bulgur base
• 160 g dry bulgur
• 320 ml water
• A pinch of salt
• Cucumber salad
• 2 medium fresh cucumbers
• 2 tsp olive oil
• 1-2 tsp lemon juice or apple cider vinegar
• Salt and pepper to taste
• Braised cabbage
• 400 g white cabbage (about 1/2 a medium head)
• 2 medium carrots
• 1 small onion (optional)
• 2 tsp olive oil
• 2 tbsp tomato paste or juice (optional)
• Salt, black pepper, bay leaf, favorite herbs (e.g. paprika, garlic powder)

Method

1. Bulgur
2. Bring water to a boil, add bulgur and a pinch of salt. Reduce heat, cover, and simmer for about 10-12 minutes until tender. Let it rest covered for a few minutes.
3. Cucumber salad
4. Slice the cucumbers, season with salt and pepper, drizzle with olive oil and lemon juice (or vinegar), then toss gently.
5. Braised cabbage
6. Shred the cabbage and grate the carrots. Finely chop the onion if using.
7. In a large pan, heat olive oil. Sauté onion (if using), then add carrots and cabbage.
8. Season with salt, pepper, herbs, and tomato paste or juice.
9. Add a splash of water, cover, and simmer for 20-25 minutes on low heat, stirring occasionally, until soft.
10. Serve
11. Plate the bulgur, add a generous portion of braised cabbage and a side of cucumber salad.

Ingredients

• 60 g romaine lettuce, chopped
• 100 g grilled chicken breast, thinly sliced
• 2 small tomatoes or 6-8 cherry tomatoes, halved
• 1 small cucumber, sliced (optional, for extra volume)
• 20 g Parmesan cheese, grated
• 2 whole-wheat croutons (or 4 small ones per serving)
• Dressing
• 1 tbsp Greek yogurt
• 1 tsp Dijon mustard
• 1 tsp olive oil
• 1 tsp lemon juice
• 1 small garlic clove, minced
• Salt and pepper to taste

Method

1. Prepare the chicken
2. Season chicken breast lightly with salt, pepper, and optional paprika.
3. Grill or pan-cook for 5-7 minutes per side until fully cooked.
4. Let cool slightly, then slice thinly.
5. Make the dressing
6. In a small bowl, mix Greek yogurt, Dijon mustard, olive oil, lemon juice, minced garlic, salt, and pepper until smooth.
7. Assemble the salad
8. In a large bowl, combine chopped romaine, tomatoes, cucumber, and croutons.
9. Add sliced chicken.
10. Drizzle with dressing and toss gently.
11. Sprinkle with grated Parmesan.
12. Serving & storage
13. Serve immediately for best texture.
14. If preparing for later, store components separately (lettuce, dressing, chicken) in the fridge and combine just before eating to avoid soggy lettuce.

Ingredients

• 150 g whole wheat spaghetti
• 100 g turkey bacon or lean pancetta, diced
• 2 large eggs
• 50 g grated Parmesan cheese (or Pecorino Romano)
• 1 clove garlic, minced
• 100 ml low-fat milk or unsweetened almond milk
• Salt and black pepper to taste
• Fresh parsley (optional, for garnish)

Method

1. Cook the whole wheat spaghetti in salted boiling water according to package instructions until al dente. Reserve about 120 ml of pasta water, then drain the pasta.
2. In a bowl, whisk together the eggs, grated cheese, milk, salt, and a generous amount of black pepper. Set aside.
3. In a large pan, cook the diced turkey bacon over medium heat until crispy. Add the minced garlic and cook for another minute.
4. Remove the pan from heat. Quickly add the hot pasta to the pan with the bacon and garlic, then pour the egg and cheese mixture over it.
5. Toss everything together quickly, adding some reserved pasta water little by little to create a creamy sauce (without scrambling the eggs).
6. Serve immediately, garnished with fresh parsley if desired.

Ingredients

• 300 g potatoes, diced
• 200 g chicken breast, diced
• 1 tbsp olive oil
• 1 tsp dried herbs (dill, parsley, oregano)
• Salt and pepper to taste
• For the fresh salad
• 1 small red bell pepper, sliced
• 6 cherry tomatoes, quartered
• A handful of mixed salad leaves
• For the cabbage-corn salad
• 200 g Chinese cabbage, shredded
• 1 small cucumber, chopped
• 50 g canned sweet corn (drained)
• 2 tbsp Greek yogurt (or natural yogurt)
• A pinch of salt and fresh herbs to taste

Method

1. Preheat the oven to 180°C.
2. Place diced potatoes and chicken in a baking dish. Drizzle with olive oil, season with salt, pepper, and herbs. Mix well and bake for 25-30 minutes until golden and cooked through.
3. Prepare the fresh salad by arranging bell pepper, tomatoes, and salad leaves on the plate.
4. Make the cabbage-corn salad by mixing cabbage, cucumber, corn, yogurt, and seasonings in a bowl.
5. Divide baked potatoes and chicken between two plates, add both salads, and serve immediately.
6. Pair with still water

Ingredients

• 2 medium potatoes (about 300-350 g) - roasted or pan-fried
• 200 g cooked chicken breast (or turkey)
• 1/2 head iceberg lettuce or any fresh greens
• 1/2 cucumber
• 8-10 cherry tomatoes
• 2 spring onions or green onions
• 1 tbsp olive oil (for dressing)
• Salt & pepper to taste
• Optional: lemon juice or apple cider vinegar for extra flavor

Method

1. Cook the potatoes
2. Dice and roast or pan-fry them with a bit of olive oil, salt, and pepper until golden and tender.
3. Prepare the chicken
4. Slice cooked chicken breast into bite-size pieces. (Boiled, baked, or grilled works great.)
5. Make the salad
6. Chop lettuce, cucumber, green onion, and halve the cherry tomatoes.
7. Toss with a drizzle of olive oil, salt, and optional lemon juice.
8. Assemble the bowls
9. Divide everything evenly into two bowls: potatoes, chicken, and salad.

Ingredients

• 300 g chicken breast, diced
• 400 g baby potatoes, halved
• 200 g broccoli florets
• 150 g carrots, sliced
• 100 g onion, chopped
• 1 tbsp olive oil (15 ml)
• 1 tsp garlic powder
• 1 tsp paprika
• Salt and black pepper to taste

Method

1. Preheat the oven to 200°C.
2. Toss the potatoes, carrots, broccoli, and onion with olive oil and seasonings.
3. Spread the vegetables on a baking tray and roast for 25-30 minutes.
4. Meanwhile, season the chicken and cook in a non-stick pan over medium heat for 8-10 minutes until golden and fully cooked.
5. Divide the chicken and roasted vegetables evenly between two meal-prep containers.

Ingredients

• 300 g chicken breast
• 1 tbsp olive oil
• Salt and pepper to taste
• 200 g brown rice (cooked weight ~ 350-400 g)
• 150 g mixed salad greens
• 150 g lettuce (romaine, iceberg or leaf lettuce)
• 120 g cherry tomatoes
• 80 g sweet mini peppers (sliced)
• Optional: lemon juice or light dressing

Method

1. Cook the rice
2. Rinse and cook 200 g of brown rice according to package instructions.
3. Prepare the chicken
4. Cut chicken breast into medium pieces.
5. Heat olive oil in a pan.
6. Season the chicken with salt and pepper.
7. Cook for 8-10 minutes until golden and fully done.
8. Assemble the salad
9. Place mixed greens and lettuce into two bowls.
10. Add sliced mini peppers and cherry tomatoes.
11. Add rice and chicken
12. Divide cooked rice and grilled chicken evenly between the two bowls.
13. Optional
14. Add lemon juice or your favorite light dressing on top.

Ingredients

• 150 g rice noodles (dry weight)
• 250 g chicken breast, diced
• 1 medium carrot, sliced
• 1 red bell pepper, sliced
• 80 g green peas (fresh or frozen)
• 1 small onion, diced
• 1 tbsp olive oil or coconut oil
• 2 tbsp low-sodium soy sauce
• 1 tbsp lemon juice (optional)
• Salt & pepper to taste
• For the salad
• 100 g lettuce (iceberg or romaine), chopped
• 1 medium cucumber, sliced
• 2 medium tomatoes, cut into wedges
• Dried herbs (oregano, basil, or parsley) for garnish

Method

1. Prepare the noodles
2. Cook rice noodles according to package instructions, drain, and set aside.
3. Cook the chicken and vegetables
4. Heat olive oil in a pan. Add chicken and cook until lightly browned.
5. Add onion, carrot, peas, and bell pepper. Stir-fry for about 5-7 minutes until vegetables are tender-crisp.
6. Add soy sauce, pepper, and lemon juice. Toss in the noodles and mix well.
7. Prepare the salad
8. Arrange lettuce, cucumber, and tomato on plates. Sprinkle dried herbs on top.
9. Serve
10. Divide the noodle stir-fry and salad evenly into two plates.

Ingredients

• Main
• 2 chicken fillets (~400 g)
• salt, pepper, paprika, dried garlic
• 1 tsp olive oil
• Mashed potatoes
• 400-500 g potatoes
• 50-70 ml milk (or vegetable)
• 10 g butter (can be left out or replaced with yogurt)
• salt
• Vegetables
• 2 carrots
• 1 bell pepper
• 1 tsp olive oil
• salt, herbs

Method

1. Mashed potatoes
2. Boil potatoes until soft.
3. Drain water, add milk and a little butter/yogurt.
4. Mash until creamy, salt.
5. Chicken
6. Season fillet with spices.
7. Fry in a non-stick pan with a minimum of oil for 4-5 minutes on each side.
8. Let "rest" for 2-3 minutes and cut into slices.
9. Vegetables
10. Cut carrots and peppers into strips.
11. Bake in the oven at 180°C for ~20 minutes with oil and spices (or fry).

Ingredients

• Chicken fillet - 280 g
• Olive oil - 10 g
• Salt, pepper, paprika - to taste

Method

1. Rinse the fillet, dry with a paper towel.
2. Season with salt, pepper, add paprika.
3. Heat a frying pan with olive oil.
4. Fry the fillet over medium heat for 4-5 minutes on each side until golden brown.
5. Cover with a lid and let it "simmer" for another 2-3 minutes.
6. mashed potatoes
7. Potatoes - 400 g
8. Butter - 20 g
9. Milk 2.5% - 40 ml
10. Salt - to taste
11. Peel the potatoes, cut into cubes.
12. Boil in salted water until soft (15-20 min).
13. Drain the water, add butter and warm milk.
14. Mash until smooth.
15. vegetable salad
16. Cucumber - 150 g
17. Tomato - 200 g
18. Bell pepper - 150 g
19. Arugula - 40 g
20. Olive oil - 10 g
21. Lemon juice, salt - to taste
22. Cut the vegetables into medium pieces.
23. Add the arugula.
24. Season with olive oil and lemon juice, and salt.

Ingredients

• Chicken or turkey fillet - 300 g
• Rice (dry) - 120 g
• Broccoli - 300 g
• Pickled cucumbers - 100 g
• Olive oil - 20 g (2 tsp)
• Salt, pepper - to taste
• Paprika / dried garlic / herbs - optional

Method

1. Rice
2. Rinse the rice and cook in salted water until tender (ratio approximately 1:2). Drain in a colander.
3. Chicken
4. Cut the fillet, season with salt, pepper and paprika. Fry in a non-stick pan with 10 g of olive oil until golden brown (or bake/grill).
5. Broccoli
6. Boil or steam for 4-5 minutes to keep slightly crunchy.
7. Cut pickles into slices or cubes, serve cold
8. (1 serving)
9. Rice - ~150 g cooked
10. Chicken - ~150 g
11. Broccoli - ~150 g
12. Pickles - ~50 g

Ingredients

• 250-300 g chicken breast
• 300 g cooked rice (about 150 g uncooked)
• 180 g broccoli florets
• 100 g seaweed salad (wakame)
• 2 medium tomatoes, diced
• 2 tsp chia seeds (optional)
• Salt and black pepper
• A little olive oil or lemon juice (optional)

Method

1. Cook the chicken
2. Season the chicken breast with salt, pepper, and any spices you like.
3. Heat a pan over medium heat.
4. Cook the chicken for 5-6 minutes per side, until golden and fully cooked.
5. Slice into strips and divide into 2 portions.
6. Prepare the rice
7. Cook the rice according to package instructions.
8. Fluff with a fork.
9. Season lightly with salt and pepper.
10. Divide evenly into 2 plates.
11. Sprinkle chia seeds on top (optional).
12. Broccoli
13. Steam for 6-7 minutes
14. Pan-roast with a little oil until lightly browned.
15. Split into 2 servings.
16. Assemble the bowls
17. On each plate
18. Rice
19. Sliced chicken
20. Broccoli
21. Seaweed salad
22. Diced tomato
23. Optional lemon juice or olive oil

Ingredients

• Chicken
• 320 g chicken breast
• 15 g olive oil
• 3 g paprika
• 2 g turmeric or curry powder
• 2 g garlic powder
• 3 g salt
• 1 g black pepper
• Rice
• 90 g uncooked white rice
• 2 g salt
• Salad
• 80 g fresh spinach (or mixed greens)
• 200 g cucumber
• 150 g cherry tomatoes
• Topping
• 20 g mixed seeds (sunflower, sesame, pumpkin)
• Optional dressing
• 15 g olive oil
• 10 g lemon juice or balsamic vinegar
• 2 g salt
• 1 g black pepper

Method

1. Cook the rice in salted water until tender.
2. Mix chicken with oil, spices, salt, and pepper.
3. Pan-fry the chicken over medium heat for 6-8 minutes until golden and cooked through.
4. Divide spinach, cucumber, and tomatoes between bowls.
5. Add rice and chicken.
6. Top with mixed seeds and drizzle with dressing if using.

Ingredients

• 6-8 rice paper wrappers
• 150 g cooked chicken breast (sliced into thin strips)
• 1/2 carrot (cut into thin matchsticks)
• 1/2 cucumber (cut into thin matchsticks)
• 1/2 red bell pepper (thinly sliced)
• A handful of lettuce or spinach leaves
• A handful of fresh herbs (mint, cilantro, or basil)
• 50 g rice noodles (optional, for extra fullness)
• Light Dipping Sauce
• 2 tbsp soy sauce
• 1 tsp lime or lemon juice
• 1 tsp rice vinegar (optional)
• A pinch of chili flakes or fresh chili
• 1 tsp sesame seeds (optional)

Method

1. Cook the rice noodles (if using) according to package instructions, drain, and let cool.
2. Prepare the vegetables: cut carrot, cucumber, and pepper into thin strips.
3. Slice the cooked chicken breast into thin pieces.
4. Soften a rice paper wrapper by dipping it in warm water for a few seconds.
5. Place the wrapper on a plate and layer: a bit of lettuce, noodles, vegetables, herbs, and chicken.
6. Fold the sides and roll tightly. Repeat with the rest.
7. Serve fresh with the dipping sauce.

Ingredients

• 1 chicken breast, sliced into thin strips
• 1/2 red bell pepper, sliced
• 1/2 green bell pepper, sliced
• 1 small onion, sliced
• 140 g broccoli florets
• 1 tbsp soy sauce
• 1 tsp sesame oil or any neutral oil
• 1 garlic clove, minced
• 1 tsp grated fresh ginger (optional)
• Salt and pepper, to taste
• 180 g uncooked jasmine or basmati rice
• 480 ml water

Method

1. Cook the rice
2. Rinse the rice, then cook with 480 ml of water until tender (about 12-15 minutes).
3. Fluff with a fork and set aside.
4. Steam or blanch the broccoli
5. In boiling water or a steamer for 2-3 minutes, until just tender but still bright green.
6. Drain and set aside.
7. Cook the chicken
8. Heat half the oil in a large skillet or wok over medium-high heat.
9. Add chicken strips, season with a pinch of salt and pepper, and cook until golden and fully cooked (5-6 minutes).
10. Remove from the pan and set aside.
11. Stir-fry the vegetables
12. Add the rest of the oil to the pan.
13. Sauté onion, garlic, and ginger for 1-2 minutes.
14. Add bell peppers and cook until slightly softened (3-4 minutes).
15. Combine everything
16. Return the chicken to the pan.
17. Add soy sauce and broccoli, stir well, and cook for another 1-2 minutes until warmed through.
18. Serve
19. Plate the rice, then top with the stir-fry mix.
20. Optionally garnish with sesame seeds, green onions, or a drizzle of extra soy sauce.

Ingredients

• Chicken breast - 100 g (about 50 g per serving, or even less)
• Carrot - 1 small (50 g)
• Zucchini - 100 g
• Bell pepper - 1/2 piece
• Broccoli - 100 g
• Green onion - 2-3 stalks
• Fresh ginger - 1 small piece (optional)
• Light soy sauce - 1 tbsp
• Garlic - 1 clove
• Shirataki noodles (or rice noodles, but shirataki are almost calorie-free) - 200 g cooked
• Salt, pepper, spices - to taste
• A drop of oil for frying (or use a non-stick pan)

Method

1. Cut chicken into small cubes and quickly fry on a dry or lightly oiled pan.
2. Add chopped vegetables (carrot, pepper, zucchini, broccoli) and garlic, sauté briefly.
3. Add cooked shirataki noodles (they usually just need rinsing and heating).
4. Season with soy sauce, ginger, and spices. Mix well.
5. Serve hot, topped with chopped green onion.

Ingredients

• For the chicken
• 300 g chicken breast, cubed
• 1 tbsp olive oil or cooking oil
• 1/2 tsp sweet paprika
• 1/2 tsp garlic powder (optional)
• Salt and black pepper, to taste
• For the buckwheat
• 100 g dry buckwheat
• 200 ml water
• Salt, to taste
• For the tomato & mozzarella salad
• 2 medium tomatoes, diced
• 100 g mini mozzarella balls
• 1 tbsp olive oil (optional)
• 1/2 tsp dried oregano or basil
• Salt and pepper, to taste

Method

1. Cook the buckwheat
2. Rinse the buckwheat under cold water.
3. In a saucepan, bring the water to a boil. Add a pinch of salt.
4. Add the buckwheat, reduce heat to low, cover with a lid.
5. Simmer for 15-20 minutes, or until the water is fully absorbed.
6. Remove from heat and let sit covered for another 5 minutes. Fluff with a fork before serving.
7. Prepare the chicken
8. Cut the chicken breast into bite-sized cubes.
9. Season with paprika, garlic powder, salt, and pepper.
10. Heat oil in a pan over medium heat.
11. Cook the chicken for 6-8 minutes, stirring occasionally, until golden and fully cooked through.
12. Make the salad
13. Dice the tomatoes and halve or leave whole the mozzarella balls.
14. Combine them in a bowl.
15. Add salt, pepper, oregano or basil, and olive oil (if using).
16. Toss gently and set aside.
17. Serving
18. Divide the cooked buckwheat evenly between two plates.
19. Add half of the chicken to each plate.
20. Serve with a generous portion of the tomato and mozzarella salad.

Ingredients

• For the chicken and vegetables
• 400 g chicken breast, cut into pieces
• 120 g green beans
• 15-20 g oil
• Salt, pepper, and spices to taste
• For the mashed potatoes
• 600 g potatoes
• 20-30 g butter
• 40-50 g warm milk
• Salt to taste
• For the sides
• 200 g sauerkraut
• 150-200 g boiled diced beets (optional)

Method

1. Cook the chicken
2. Heat the oil in a pan. Add the chicken, season with salt, pepper, and spices.
3. Cook until browned, then add the green beans and sauté until soft.
4. Make the mashed potatoes
5. Peel and boil the potatoes until tender.
6. Mash with butter, milk, and salt until smooth.
7. Prepare the sides
8. Portion out the sauerkraut. Add the optional boiled beets.
9. Assemble the plates
10. Divide the chicken with vegetables, mashed potatoes, sauerkraut, and optional beets into two servings.

Ingredients

• Main
• Skinless chicken thighs or fillets - 400 g
• Potatoes - 500 g
• Milk 1-2.5% or cream - 70 ml
• Butter - 10 g
• Salt, pepper, bay leaf
• Salad
• White cabbage - 300 g
• Carrot - 1 medium (80 g)
• Cucumber (optional) - 1 pc
• Olive oil - 1 tbsp. l. (10 g)
• Lemon juice or apple cider vinegar

Method

1. Chicken
2. Bake at 180°C for 35-40 min or simmer under the lid until cooked.
3. Season with salt, pepper, and you can add paprika and garlic.
4. Mashed potatoes
5. Boil potatoes until soft.
6. Drain water, add hot milk and butter.
7. Mash until creamy.
8. Salad
9. Shred cabbage, grate carrots.
10. Add oil, lemon juice, a pinch of salt, mash well with your hands.

Ingredients

• For the chicken
• 2 chicken breasts (about 300-350 g total)
• 1 tsp olive oil
• Salt, pepper, dried basil or garlic to taste
• For the pasta
• 120 g dry whole wheat penne pasta (or regular if preferred)
• 1/2 tsp salt (for boiling water)
• For the pesto
• 2 handfuls fresh basil leaves
• 2 tbsp olive oil
• 1-2 tbsp grated Parmesan or any hard cheese
• 1-2 tsp pine nuts or walnuts
• 1 small garlic clove
• Salt and pepper to taste
• 1-2 tbsp water (to lighten the sauce)

Method

1. Chicken
2. Season the chicken breasts with salt, pepper, and herbs.
3. Heat a non-stick pan with olive oil and cook the chicken for about 5-6 minutes per side until golden and cooked through.
4. Let it rest for a couple of minutes, then slice into strips.
5. Pasta
6. Cook the pasta in salted water until al dente, then drain.
7. Pesto Sauce
8. Blend all pesto ingredients until smooth.
9. Add water if needed to make the sauce lighter and creamier.
10. Assemble
11. Mix the cooked pasta with the pesto sauce.
12. Top with sliced grilled chicken.
13. Garnish with a little extra grated cheese if desired.

Ingredients

• Chicken fillet - 300 g
• Potatoes - 400 g
• Onion - 1 medium
• Cabbage - 200 g
• Cucumber - 1-2 pcs
• Olive oil - 2 tsp
• Salt, pepper, spices
• Dill

Method

1. Boil potatoes until tender. Add a little salt and sprinkle with dill.
2. Cut chicken fillet into pieces and fry in a pan with onions in 1 tsp. olive oil. Add salt, pepper and your favorite spices.
3. For the salad, chop cabbage, chop cucumber, add a little salt and 1 tsp. olive oil.
4. Divide into 2 plates.
5. After: 1 fruit of your choice (orange, kiwi, apple, pear)

Ingredients

• 270 g chicken breast
• 250 g potatoes
• 1-2 tbsp olive oil (for mashed potatoes and salad)
• 1 bell pepper
• 2 cucumbers
• 2-3 tomatoes
• A handful of arugula or mixed greens
• Salt, pepper, spices to taste

Method

1. Chicken
2. Cut the chicken breast into small cubes or strips.
3. Season with salt, pepper, and your favorite spices.
4. Pan-fry on a non-stick skillet with minimal oil, or bake in the oven at 180°C (~180°C) for 15-20 minutes.
5. Mashed potatoes
6. Boil the potatoes until tender.
7. Mash them with a little olive oil and some hot water instead of butter/milk (for a lighter, PP-friendly version).
8. Add salt to taste.
9. Salad
10. Chop the tomatoes, cucumbers, and bell pepper.
11. Add arugula or mixed greens.
12. Dress with a few drops of olive oil and, optionally, some lemon juice.
13. Serving
14. Divide into two plates: a portion of mashed potatoes, fresh salad, and pieces of chicken.

Ingredients

• 150 g uncooked rice (preferably brown or jasmine)
• 250 g chicken breast, cut into small cubes
• 300 g mixed vegetables (broccoli, carrots, bell pepper, peas - fresh or frozen)
• 1 tbsp olive oil or avocado oil
• Salt, black pepper, garlic powder, and herbs (oregano, basil, or paprika) - to taste
• Optional: a squeeze of lemon juice or a few drops of soy sauce for flavor

Method

1. Cook the rice according to package instructions until soft and fluffy.
2. Prepare the chicken
3. Heat olive oil in a non-stick pan.
4. Add chicken cubes, season with salt, pepper, and spices.
5. Cook for 6-8 minutes, stirring occasionally, until golden and fully cooked.
6. Add vegetables
7. In the same pan, add the mixed vegetables (they can be frozen).
8. Cover and let them simmer for 7-10 minutes until soft but not overcooked.
9. Combine everything
10. Mix chicken with the vegetables or serve them side by side.
11. Add a little lemon juice or soy sauce for extra flavor.

Ingredients

• For the Chicken
• Chicken breast - 300 g
• Olive oil - 10 g (2 tsp)
• Salt - 2 g
• Ground black pepper - 1 g
• Paprika (optional) - 1 g
• Garlic powder or granulated garlic - 1 g
• For the Roasted Sweet Potato
• Sweet potato - 400 g
• Olive oil - 10 g
• Salt - 2 g
• Paprika - 1 g
• Italian herbs or oregano - 1 g
• For the Guacamole
• Avocado - 1 piece (about 150 g of flesh)
• Cherry tomatoes - 80 g (about 8 pcs)
• Red onion - 30 g
• Lemon juice - 10 g (1 tbsp)
• Salt - to taste
• Fresh cilantro or parsley - 5 g (optional)
• For Serving
• Cherry tomatoes - another 80 g (halved or quartered)
• Fresh herbs (cilantro or parsley) - 5 g

Method

1. Chicken
2. Finely dice the chicken breast.
3. Mix with olive oil and spices, let marinate for 10-15 minutes.
4. Sauté in a hot pan for 6-8 minutes until golden and cooked through.
5. Sweet Potato
6. Cut into fries or wedges.
7. Toss with olive oil and seasoning.
8. Roast in the oven at 200°C for about 25 minutes, flipping once.
9. Guacamole
10. Mash the avocado with a fork.
11. Add diced onion, chopped cherry tomatoes, lemon juice, salt, and herbs. Mix well.
12. To Serve
13. Arrange the chicken, roasted sweet potato, and fresh cherry tomatoes on a plate.
14. Serve guacamole in a small bowl on the side.

Ingredients

• Base
• Quinoa (dry) - 100 g
• Chicken fillet - 300 g
• Broccoli -120g
• Avocado - 1 medium (≈150 g)
• Cucumber - 1 large
• Spinach or mixed greens - 60 g
• Green onions - to taste
• Dressing
• Olive oil - 1 tbsp. l. (15 ml)
• Lemon juice - 1-2 tbsp. l.
• Salt, black pepper - to taste
• Paprika or smoked paprika - for chicken

Method

1. Quinoa
2. Wash, boil in a ratio of 1:2 (quinoa : water) ~12-15 min, cool.
3. Chicken
4. Salt, pepper, sprinkle with paprika. Fry in a non-stick pan or bake (180°C, 18-20 min). Cut into slices.
5. Vegetables
6. Cut cucumber into circles, avocado into slices, wash greens.
7. Bowl assembly
8. In each bowl, place
9. half of the quinoa
10. chicken
11. broccoli
12. cucumber, avocado, greens
13. Dressing
14. Mix olive oil, lemon juice, salt and pepper. Pour over top, add green onions

Ingredients

• 300 g chicken (can be replaced with tuna)
• 120 g dried quinoa
• 100 g cherry tomatoes
• 60 g spinach
• 1 small avocado
• 1 tbsp. l. olive oil
• salt, black pepper
• Quinoa
• Rinse quinoa.
• Cook in 240 ml of water ~15 min until cooked.
• Chicken
• Cut chicken fillet into cubes.
• Season with salt and pepper.
• Fry in half olive oil for 6-7 min until golden.
• Vegetables
• Cut cherry tomatoes in half.
• Cut avocado into cubes.
• Rinse spinach.
• In a bowl, add
• quinoa
• chicken
• spinach
• cherry tomatoes
• avocado

Ingredients

• Base
• Quinoa (dry) - 100 g
• Chicken fillet - 300 g or chickpeas
• Cherry tomatoes - 120 g
• Avocado - 1 medium (≈150 g)
• Cucumber - 1 large
• Spinach or mixed greens - 60 g
• Green onions - to taste
• Dressing
• Olive oil - 1 tbsp (15 ml)
• Lemon juice - 1-2 tbsp
• Salt and black pepper - to taste
• Paprika or smoked paprika - for the chicken

Method

1. Quinoa
2. Rinse, poke holes in a 1:2 ratio (quinoa:water) for ~12-15 minutes, cool.
3. Chicken
4. Season with salt, pepper, and paprika. Fry in a non-stick pan or bake (180°C, 18-20 minutes). Slice.
5. Vegetables
6. Slice the cucumber, slice the avocado, and cut the greens straight.
7. Assembling the bowl
8. In each bowl, add
9. half the quinoa
10. chicken
11. tomatoes
12. cucumber, avocado, and greens
13. Dressing
14. Whisk together the olive oil, lemon juice, salt, and pepper. Drizzle with the green onions.

Ingredients

• Cooked chickpeas - 240 g
• Avocado (mashed or sliced) - 140 g
• Fresh cucumber - 200 g
• Cherry tomatoes - 240 g
• Sweet corn (cooked) - 200 g
• Mixed leafy greens (spinach / lettuce) - 120 g
• Olive oil - 20 g
• Lemon juice - 20 g
• Salt - to taste
• Black pepper - to taste
• Chili flakes - optional

Method

1. Rinse and drain the cooked chickpeas. If desired, lightly warm them in a pan or season with salt and pepper.
2. Wash all vegetables thoroughly.
3. Slice the cucumber, cut the cherry tomatoes in halves.
4. Mash or slice the avocado and add a little lemon juice to prevent browning.
5. Divide the leafy greens between two bowls.
6. Arrange chickpeas, vegetables, corn, and avocado on top.
7. Drizzle with olive oil, add remaining lemon juice, season with salt, pepper, and chili flakes.

Ingredients

• 120 g cooked chickpeas
• 150 g cucumber
• 30 g red onion
• 50 g feta cheese
• 30 g fresh herbs
• 5 g olive oil
• Lemon juice
• Salt & pepper

Method

1. Combine the chickpeas, cucumber, red onion and herbs. Add feta on top and dress with lemon juice and olive oil.

Ingredients

• eggs - 2 pcs
• chickpeas (boiled or canned) - 120 g
• avocado - 1/2 pc (≈70 g)
• arugula / salad mix - 60 g
• cucumber - 100 g
• olive oil - 1 tsp
• lemon juice - 1-2 tsp
• salt, pepper, spices

Method

1. Boil the eggs (7-9 min), cool and cut in half.
2. Rinse the chickpeas and, if desired, lightly fry with spices (paprika, garlic).
3. Cut the avocado and cucumber.
4. Place the greens, vegetables, chickpeas and eggs in a bowl.
5. Season with oil, lemon juice, spices.

Ingredients

• For the chickpea-spinach patties (6-8 small patties)
• 1 can chickpeas (240 g drained)
• 1 small onion (50 g), finely chopped
• 1 clove garlic, minced
• 1 handful fresh spinach (40-50 g), chopped
• 1 egg (or 1 tbsp flaxseed + 3 tbsp water for vegan version)
• 2-3 tbsp oat flour or breadcrumbs
• 1/2 tsp salt
• Black pepper to taste
• Optional: paprika, turmeric, or dried herbs
• For the rice
• 150 g uncooked white rice
• 300-330 ml water
• Pinch of salt
• For the vegetables
• 300-350 g mixed frozen vegetables (broccoli, cauliflower, carrots, romanesco)

Method

1. Make the patties
2. Mash the chickpeas in a bowl (or blend lightly, leaving some texture).
3. Add chopped onion, garlic, spinach, salt, pepper, and spices.
4. Mix in the egg and flour/breadcrumbs until the mixture holds together.
5. Form small patties with wet hands.
6. Pan-fry on a lightly oiled pan for 3-4 minutes per side, or bake at 190°C for 15-20 min until golden.
7. Cook the rice
8. Rinse the rice under cold water.
9. Add it to a pot with water and a pinch of salt.
10. Bring to a boil, reduce heat, cover, and cook 12-15 minutes.
11. Turn off the heat and let rest 5 minutes.
12. Cook the vegetables
13. Bring a pot of water to a boil.
14. Add the frozen vegetables and cook 4-6 minutes until tender but not mushy.
15. Drain and season lightly with salt.
16. Assemble
17. Place rice on each plate, add steamed vegetables, then 3-4 patties.
18. Serve with a drizzle of olive oil, Greek yogurt sauce, or soy sauce if desired.

Ingredients

• Main
• Chickpeas, cooked (or canned, without liquid) - 240 g
• Rice (dry) - 100 g
• Olive oil - 2 tsp (10 g)
• Garlic - 1 clove
• Paprika, cumin or Italian herbs - to taste
• Salt, pepper
• Salad
• Lettuce leaves - 100 g
• Cherry tomatoes - 200 g
• Olive oil - 1 tsp (5 g)
• Lemon juice or vinegar - 1 tsp

Method

1. Rice
2. Rinse 100 g of rice, pour 200 ml of water, cook under the lid for 12-15 minutes until cooked.
3. Chickpeas
4. If canned, rinse.
5. Heat a frying pan with 2 tsp. oil, add chopped garlic.
6. Add chickpeas, spices, salt, pepper. Fry for 5-7 minutes until lightly browned.
7. Salad
8. Tear the leaves, cut the cherry tomatoes. Season with 1 tsp. oil and lemon juice.
9. Serving
10. Divide the rice, chickpeas and salad onto 2 plates.

Ingredients

• Couscous - 100 g
• Boiling water - 120-150 ml
• Cucumber - 1 medium
• Tomatoes - 2 medium
• Red bell pepper - 1/2-1
• Feta cheese - 60-80 g
• Fresh mint or parsley - a small handful
• Olive oil - 1-2 tbsp
• Lemon juice - 1 tbsp
• Salt & black pepper - to taste

Method

1. Place the couscous in a bowl, pour over boiling water, cover, and let it sit for 5 minutes. Fluff with a fork.
2. Dice the cucumber, tomatoes, and bell pepper.
3. Crumble or cube the feta cheese.
4. Chop the fresh herbs.
5. Combine couscous, vegetables, feta, and herbs in a large bowl.
6. Drizzle with olive oil and lemon juice, season with salt and pepper, and mix well.

Ingredients

• 100 g couscous (dry)
• 200 ml water or chicken broth
• 1 small broccoli, cut into small florets
• 1 medium carrot, diced or julienned
• 1 small bell pepper, diced
• 200 g chicken breast, baked and finely chopped
• 1 tbsp olive oil
• Salt and pepper, to taste
• Optional: garlic, paprika, or your favorite spices

Method

1. Prepare the couscous
2. Bring 200 ml of water or chicken broth to a boil.
3. Place the couscous in a bowl and pour the hot liquid over it.
4. Cover and let it sit for 5 minutes, then fluff with a fork.
5. Cook the vegetables
6. In a pan, heat 1 tbsp of olive oil over medium heat.
7. Add diced carrot and bell pepper, sauté for 3-4 minutes.
8. Add broccoli florets and cook for another 3-5 minutes until tender but still crisp.
9. Prepare the chicken
10. Bake chicken breast (seasoned with salt, pepper, and optional spices) at 180°C for 20-25 minutes or until fully cooked.
11. Let it cool slightly, then chop finely.
12. Combine everything
13. Mix the cooked couscous, sautéed vegetables, and chopped chicken in a large bowl.
14. Adjust seasoning with salt, pepper, and spices.
15. Storage for two days
16. Divide into two airtight containers.
17. Store in the fridge for up to 2 days.
18. Reheat gently in a microwave or on a pan before eating.

Ingredients

• Couscous - 100 g dry
• Avocado - 120 g (1 medium)
• Cherry tomatoes - 240 g
• Olive oil - 2 tsp
• Lemon juice, herbs, salt, pepper - to taste
• Canned tuna in water - 160 g (drained)
• Plum or apricot - 2 pcs

Method

1. Cook couscous
2. Put couscous in a bowl, pour in twice as much boiling water (about 200 ml).
3. Cover and leave for 5 minutes.
4. Fluff with a fork.
5. Prepare vegetables
6. Dice the avocado.
7. Cut cherry tomatoes in halves or quarters.
8. Chop herbs (parsley or cilantro).
9. Assemble salad
10. Mix couscous with avocado, tomatoes, and herbs.
11. Season with olive oil, lemon juice, salt, and pepper.
12. Add tuna
13. Drain canned tuna well.
14. Break into chunks and place on top of the salad (or mix in).
15. Serve
16. Divide into 2 bowls.
17. Add 1 plum or apricot per portion for dessert.

Ingredients

• COUSCOUS - 100 g
• Tuna in its own juice - 1 can (~160-180 g without liquid)
• Boiled / canned chickpeas - 150 g
• Corn - 100 g
• Cucumber - 1 large
• Cherry tomatoes - 200 g
• Lettuce leaves / spinach - a handful
• Olive oil - 1-2 tsp
• Salt, pepper - to taste
• Lemon juice or balsamic - optional

Method

1. Boil the couscous until cooked, cool.
2. Vegetables: cut the cucumber into cubes, the cherry - into halves.
3. Drain the tuna from the liquid, disassemble with a fork.
4. In a large bowl or 2 bowls at once, put
5. lettuce
6. rice
7. chickpeas
8. corn
9. vegetables
10. tuna
11. Season with olive oil, lemon juice, add salt and pepper.

Ingredients

• 160 g red lentil fusilli pasta (dry)
• 100 g sauerkraut
• 1 tsp olive oil
• 1 cucumber, diced
• 200 g cherry tomatoes, halved
• 1 red bell pepper, chopped
• 1 spring onion, sliced
• A handful of mixed greens (rocket, spinach, parsley)
• Salt and black pepper to taste
• Fresh lemon juice (optional)
• Optional protein boost
• 1 can tuna in water (drained, about 120-140 g) - mix into the pasta for extra protein and satiety.

Method

1. Cook the red lentil pasta according to the package instructions. Drain well.
2. Mix the warm pasta with the sauerkraut and olive oil.
3. In a separate bowl, combine cucumber, cherry tomatoes, bell pepper, spring onion, and mixed greens.
4. Season the salad with salt, pepper, and a squeeze of lemon juice if desired.
5. Divide the pasta and salad between two plates.
6. If using tuna, stir it into the pasta before serving.
7. Nutrition (per serving, without tuna)
8. Optional dessert after lunch
9. 1 piece (10-15 g) of dark chocolate, or
10. 100 g of fresh berries.

Ingredients

• Salmon fillet - 300 g (other fish can be used)
• Rice (dry) - 80 g
• Asparagus (frozen) - 200 g
• Soy sauce - 1 tbsp. l.
• Honey or syrup - 1 tsp. l.
• Olive oil - 1 tsp. l.
• Garlic (optional)

Method

1. Boil rice (without oil).
2. Fish
3. mix soy sauce + honey + garlic
4. marinate for 10-15 min
5. bake or fry without excess fat ~10 min
6. Asparagus
7. fry in 1 tsp. l. olive oil or simply stew with garlic
8. add a little soy sauce

Ingredients

• 200 g chicken breast (cut into strips)
• 100 g glass noodles (dry)
• 1 red bell pepper (sliced)
• 150 g mushrooms (any type, sliced)
• 2 tbsp soy sauce (low sodium)
• 1 tsp olive oil (for frying)
• 1 tbsp sesame seeds
• Spices: garlic powder, black pepper, paprika
• For the fresh salad
• 1 cucumber
• 2 medium tomatoes
• 100 g lettuce leaves
• A pinch of dried herbs (oregano or basil)

Method

1. Cook the glass noodles according to package instructions, then rinse with cold water.
2. Heat olive oil in a pan, add chicken breast, and cook until golden.
3. Add bell pepper and mushrooms, stir-fry for a few minutes.
4. Add soy sauce, spices, and the cooked noodles. Toss well.
5. Serve with fresh salad: sliced cucumber, tomatoes, and lettuce. Sprinkle herbs on top.
6. Garnish the noodles with sesame seeds before serving.

Ingredients

• Chicken
• 300 g chicken breast
• 1 tbsp olive oil
• 1 tsp paprika
• 1 garlic clove, minced
• Salt & black pepper
• Italian herbs or parsley
• Rice
• 120 g cooked jasmine or basmati rice (about 60 g dry)
• Fresh parsley
• Salad
• Mixed greens or kale
• 8-10 cherry tomatoes
• 1/2 avocado
• 1 tsp olive oil
• Lemon juice
• Salt & pepper

Method

1. Cook the rice
2. Rinse the rice well.
3. Cook according to package instructions until soft and fluffy.
4. Add chopped parsley on top.
5. Prepare the chicken
6. Mix olive oil, garlic, paprika, salt, pepper, and herbs.
7. Rub the chicken with the marinade.
8. Grill or pan-fry for about 5-6 minutes per side until golden and cooked through.
9. Slice before serving.
10. Make the salad
11. Chop the greens and tomatoes.
12. Dice the avocado.
13. Toss with olive oil, lemon juice, salt, and pepper.
14. Serve
15. Divide everything into 2 plates
16. grilled chicken
17. rice
18. fresh salad

Ingredients

• Arborio rice (or short-grain rice) - 120 g
• Chicken breast - 200 g
• Onion - 1/2 piece
• Carrot - 1 small
• Bell pepper - 1/2 piece
• Zucchini or broccoli - 100 g
• Olive oil - 1 tbsp
• Vegetable or chicken broth (or water) - 400-450 ml
• Garlic - 1 clove
• Salt & pepper - to taste
• Turmeric or paprika - optional
• Fresh herbs (parsley, basil) - for serving
• A small amount of hard cheese (like Parmesan) - optional for clean eating, can be skipped

Method

1. Dice the chicken and chop all vegetables.
2. In a deep pan, heat the olive oil and sauté the chopped onion and garlic until soft.
3. Add the chicken and cook for about 5-6 minutes until golden.
4. Add the carrot, bell pepper, and zucchini (or broccoli), and sauté for another 3-4 minutes.
5. Stir in the rice and mix well to coat it with the flavors.
6. Gradually add hot broth (about 100-150 ml at a time), stirring constantly. Let the rice absorb the liquid before adding more.
7. Cook for 20-25 minutes until the rice is soft and creamy.
8. Season with salt, pepper, and spices. Add cheese at the end if using.
9. Serve warm, topped with chopped fresh herbs.

Ingredients

• Whole grain pasta (rigatoni, penne, or fusilli) - 150 g (dry weight)
• Chicken breast (finely diced) - 250 g
• Onion - 1 medium
• Garlic - 1 clove
• Olive oil - 1 tsp
• Tomato puree or canned tomatoes - 200 ml
• Greek yogurt (2-5%) or light cream (10%) - 2-3 tbsp
• Parmesan cheese (grated or shaved) - 20 g
• Salt, black pepper, paprika, garlic powder, Italian herbs - to taste
• Fresh herbs (parsley, basil) - for topping

Method

1. Boil the pasta in salted water until al dente. Drain and save 2-3 tbsp of the cooking water.
2. In a pan, sauté the chopped onion in olive oil for about 2 minutes until soft.
3. Add garlic and diced chicken, cook until fully cooked and golden (~5-6 minutes).
4. Pour in the tomato puree, add spices, and simmer for 5 minutes.
5. Stir in the Greek yogurt or cream and mix well into a creamy sauce.
6. Add the cooked pasta and a bit of the reserved pasta water. Stir and simmer together for 1-2 more minutes.
7. Serve topped with Parmesan and fresh herbs.

Ingredients

• Ripe tomatoes - 4 medium
• Cucumber - 1/2 piece
• Red bell pepper - 1/2 piece
• Garlic - 1 small clove
• Red onion - 1/4 piece
• Extra virgin olive oil - 1 tbsp
• White wine vinegar (or apple cider vinegar) - 1 tsp
• Cold water - 100-150 ml (adjust for consistency)
• Salt - to taste
• Black pepper - to taste
• Ice cubes - optional, for instant chilling

Method

1. Blanch the tomatoes in boiling water for 30 seconds, then peel off the skins.
2. Roughly chop all the vegetables (no need to be precise - everything will be blended).
3. Add chopped veggies to a blender with garlic, olive oil, vinegar, salt, pepper, and water.
4. Blend until smooth. For a silkier texture, strain through a fine mesh sieve (optional).
5. Chill in the refrigerator for 1-2 hours or add ice cubes if you want it cold right away.
6. Serve in bowls or glasses. Garnish with diced veggies, herbs, or a small drizzle of olive oil.
7. For added protein, serve with a boiled egg or whole-grain toast with hummus.

Ingredients

• Cooked chickpeas - 200 g (or canned, rinsed and drained)
• Onion - 1/2 small
• Carrot (grated) - 1/2 medium
• Egg - 1
• Oat flour or ground oats - 1-2 tbsp (approx. 20-30 g)
• Salt, black pepper, turmeric, garlic - to taste
• For a vegan version: replace the egg with 1 tbsp ground flaxseed + 3 tbsp water (let sit for 10 min).

Method

1. Blend the chickpeas in a food processor until smooth (some chunks are fine).
2. Add grated carrot, chopped onion, egg, spices, and oat flour. Mix well.
3. Shape into 4 patties. Bake at 180°C for 20-25 minutes or pan-fry on a non-stick skillet without oil.
4. Buckwheat
5. Dry buckwheat - 80 g
6. Water - 160 ml
7. Salt - to taste
8. Preparation: Rinse, then simmer in water with a pinch of salt for ~15 minutes until soft.
9. Fresh Veggie Salad
10. Cabbage - 100 g
11. Carrot - 30 g
12. Cucumber - 70 g
13. Olive oil - 1 tsp per serving
14. Lemon juice or apple cider vinegar - 1 tsp
15. Salt - to taste
16. Preparation: Shred or grate all veggies, mix, and dress with oil and lemon juice/vinegar.

Ingredients

• 1 hard-boiled egg
• 50-70 g canned tuna in water (about 1/2 can)
• 2 tbsp canned corn
• 1 handful of lettuce leaves (e.g., iceberg, romaine, or mix)
• 1/2 fresh cucumber
• 2-3 slices of avocado (optional)
• Optional dressing
• 1 tsp olive oil
• 1/2 tsp lemon juice
• Salt and pepper to taste

Method

1. Slice the egg and cucumber.
2. Tear the lettuce into bite-sized pieces.
3. Drain the tuna and corn.
4. Combine everything in a bowl and top with avocado slices if using.
5. Add a light drizzle of olive oil and lemon juice, or enjoy it without dressing - it's juicy and flavorful on its own.