Ham, Egg and

Mozzarella Sandwich
753 kcal | 43g Protein | 53g Carbs | 42 g Fats

 Eggs (90g) 1. Cut the cheese and ham

 Mozzarella (49g) into thin slices
 Whole grain bread 2. Heat a skillet with seed oil
(114g) and crack in the eggs. Fry
 Chicken ham (65)
over low heat for 1-2
minutes. Add salt to taste.
(2 slices) 3. Play the ham, cheese and
 Tomatoes (162g)
fried egg alternately on a
 Seed oil slice of bread. Serve the
(1¾ tsp) sandwich with a sliced
tomato
Italian Style Tuna on Tomato
279 kcal | 23g Protein | 7g Carbs | 18 g Fats

 Tomatoes (111g) 1. Cut the tomatoes

 Canned tuna (97g) into circles
 Pesto sauce 2. Spread the pesto
35g or 7 tsp sauce on the
tomatoes. Place the
tuna on top. Add
salt and spices to
taste.
Done!
Nicoise Salad
 565 kcal | 45g Protein | 34g Carbs | 29 g Fats
Canned tuna 116g 1. Put eggs in a saucepan, cover with
Iceberg lettuce cold water, bring to a boil, and cook
(58g) for 5-7 minutes.
Cocktail tomatoes 2. Tear lettuce leaves with your hands,
(145g)
cut the cucumber into slices and
Cucumber 73g
tomatoes in half, peel and cut the
boiled egg into 1x1 cubes.
Olives 29g / 1½tsp
3. Assemble the salad: combine
Eggs 80g
tomatoes, cucumbers, lettuce, tuna,
Pumpkin seeds 8g eggs, olives, and pumpkin seeds in
Herbs 15g one bowl. Season the salad with
Crispbread 44g olive oil. Add salt and spices to
taste, stir. Serve the salad with
crispbread.
Panzanella and Chicken
 565 kcal | 41g Protein | 41g Carbs | 26g Fats
 Chicken breast 1. Season the chicken with salt and
(139g) spices to taste, drizzle with half the
 Rye bread (56g) oil specified, wrap in foil, and put
 Olive oil (21g) in a 200C / 392F preheated oven for
15-20 minutes
 (4¼ tsp)
2. Meanwhile, make the salad: cut the
 Tomatoes (139g)
bread into 1x1 cubes, the tomato
 Red onions (56g) into slices, and the onion into half
 Basil (28g) rings. Season with the remaining
 Wine vinegar oul and wine vinegar
½ tsp
3. Serve the chicken and the salad on
one plate
Tuna Salad
282 kcal | 32g Protein | 11g Carbs | 13g Fats

 Canned tuna 1. Cut the tomato

 Tomatoes (122g) into 1x1 cm cubes
 Red onions (41g) and the onion into
 Basil (31g) half rings
 Olive oil
2. In a bowl, combine
the tomatoes,
(2¼ tsp)
onion, basil leaves,
 Wine Vinegar
and tuna. Drizzle
(½ tsp) with oil and wine
vinegar. Add salt
and spices to taste,
stir
Tuna and Cucumber
Salad
565 kcal | 52g Protein | 47g Carbs | 19g Fats
 Canned tuna 201g 1. Place the potatoes in a saucepan
 Cucumber 143g (no need to peel them), cover
 Potatoes 172g with water, and cook over
 Canned green peas
medium heat for 15-20 minutes
2. Peel the boiled potatoes and
143g cucumber, cut them into 1x1 cm
(You can use corn instead) cubes
 Dill 58g 3. Assemble the salad: in a bowl,
 Olive oil 15g 3 tsp combine the potatoes, tuna,
cucumber, green peas (corn) and
chopped dill. Season with olive
oil. Add salt to taste and stir.
Done!
Mushrooms and Olives
Omelet
Fried Eggs and Tuna Sandwich
 745 kcal | 51g Protein | 50g Carbs | 39g Fats
 Gluten-free bread (81g) 1. Crack the eggs into a
 Eggs (178g) preheated pan with seed
 Canned tuna (97g) oil and fry them over low
 Cream cheese heat for 3-5 minutes. Add
Philadelphia light (49g) salt to taste.
 Bell peppers (194g) 2. Spread the cream cheese
 Seed oil (9g
on a slice of bread, top
with the tuna.
 1¾ tsp )
3. Transfer the fried eggs to
a plate and serve with the
sandwhich and sliced bell
peppers.
Bell Pepper Mushroom Chicken
Stir-Fry
 558 kcal | 35g Protein | 76g Carbs | 14g Fats
 Shiitake mushrooms 1. Cut the mushrooms into slices, the
(81g) bell pepper into strips, the chicken
 Bell peppers 152g into 2x2 cm cubeds, and the onion
into half rings
 Chicken breast 101g
2. Place the bell pepper, mushrooms,
 Seed oil 2¼ tsp
onion and chicken in a preheated
 Onions 41g and oiled pan, cover, and cook over
 Apple vinegar 1¼ tsp medium heat for 7-10 minutes.
 Honey ½ 3. Make the sauce: in a bowl, combine
the soy sauce, honey, and pressed
 Soy sauce 3¼ tsp
garlic. Add salt and spices to taste,
 Starch 1¼ tsp stir. Pour this sauce into the pan,
 Garlic 2g or ¾ tsp stir, and continue cooking for
another 5-7 minutes.
Bruschetta with Tuna
Chicken Sausage and Egg Salad
 558 kcal | 33g Protein | 24g Carbs | 38 g Fats
 Chicken sausage 1. Place the eggs in a put with water, bring to a boil,
(117g) and cook over medium heat for 5-7 minutes or
until hard boiled. Peel and cut the boiled eggs
 Eggs (71g)
into medium-sized cubes.
 Bell peppers 2. Cut the washed mushrooms into quarters and
the onions into half rings.
 Onions (39g)
3. Add the onions and mushrooms in a preheated
 Mushrooms skillet with vegetable oil and fry over medium
heat for 3-5 minutes, until the mushrooms are
(104g)
dark golden brown; then slightly cool them down
 Yogurt (65g) 4. Cut the tomato, bell pepper, and chicken sausage
 Lettuce (26g) into medium-sized cubes; tear lettuce by hand..
5. Assemble the salad: combine all vegetables in a
 Tomatoes (65g) separate bowl, add eggs, sausage, mushrooms
 Smoked paprika with onions, salt, and pepper to taste. Drizzle
with yogurt and mix everything gently.
2g or ½ tsp 6. Transfer the finished salad to a plate. Enjoy!
Pita with Tuna and Vegetables
753 kcal | 49g Protein | 101g Carbs | 18g Fats
 Pita bread 151g 1. Cut the bell peppers and
 Canned tuna tomatoes into 2x2 cm cubes.
(151g) 2. Place the tuna, arugula, peppers
 Olive oil 14g and tomatoes on the pita. Drizzle
(2¾ tsp) evenly with olive oil. Add salt to
 Bell peppers
taste and fold the pita in half.
Done!
(151g)
 Tomatoes 151g
 Arugula 19g
Stuffed Eggs
 565 kcal | 52g Protein | 32g Carbs | 25g Fats
1. Put a pot of water on the stove (fill ½ the pot
 Eggs (163g) with water), put eggs in it, and cook for 6-7
minutes
 Canned tuna
2. When the eggs are cooked, remove the shells
 Tomatoes (148g) and cut the eggs in half lengthways. Carefully
 Greek yogurt remove the yolks
3. Wash and cut the tomato into small cubes
(148g / 0.6 cups) 4. Wash and finely chop the dill
 Dill (30g) 5. Drain all liquid from the tune
 Cucumber (208) 6. In a separate deep bowl, combine tune, yolks,
yogurt, dill, and tomato until smooth, and add
 Carrots (148g)
salt and pepper to taste
(1.1 cup) 7. Stuff the egg whites with the filling
8. Wash, peel. And cut the cucumber and carrot
into strips
9. Serve the stuffed eggs with cucumber and
carrot vegetable sticks
Brussels Sprouts and Turkey
in Cream
Tuna and Pepper Salad
 565 kcal | 56g Protein | 18g Carbs | 30g Fats
 Canned tuna 1. Boil a pot of water, put the eggs in it, and
(194g) cook for 5 minutes after it starts boiling.
2. Peel and cut the hardboiled eggs into
 Eggs 89g
large cubes
 Cucumber 3. Wash and chop the tomato, cucumber,
(113g) bell pepper, and onion into thin strips
 Tomatoes 113g 4. Wash, peel, and dice the avocado
5. Prepare the salad dressing: combine seed
 Bell peppers 81g
oil, soy sauce, and lemon juice, and stir
 Red onions 33g everything carefully
 Avocado 49g 6. Drain a can of tuna
 Seed oil 10g 2tsp 7. Put all vegetables on a plate, top with
slices of avocado, chopped egg and tune
 Lemon juice ½tsp
pulp. Pour the prepared sauce over it,
 Soy sauce ½tsp Done!
Warm Chicken Salad
Vegetable Omelet
565 kcal | 36g Protein | 14g Carbs | 41g Fats
Milk 75g
1. Slice the tomato and mushrooms.
(0.3 cups) 2. Combine the egg, milk and grated
Eggs 165g cheese in a deep bowl. Add salt to
Seed oil 8g taste, mix thoroughly
(1½ tsp) 3. Put the tomato and mushrooms in
Tomatoes
a preheated pan with seed oil. Pout
the egg mixture over them, cover,
90g
and cook over low heat for 3-5
Cheese 38g
minutes.
Parsley 8g 4. Transfer the omelet to a plate and
Mushrooms garnish with chopped parsley
75g
Bell Peppers Stuffed with Tuna
and Egg
565 kcal | 43g Protein | 49g Carbs | 22g Fats
Bell peppers 1. Preheat the oven to 220°C:392°F.
(386g) 2. Meanwhile, prepare the filling: cut
Canned tuna
the prunes into 0.5x0.5 cm cubes.
Combine the egg, tune, prunes,
(116g) chopped dill, and sour cream in a
Eggs 107g deep bowl. Add salt and spices to
Dill 29g taste, stir.
Sour cream 3. Cut the bell peppers in half
lengthwise and remove the seeds.
39g (2½ tsp) 4. Stuff the peppers with the filling,
Prunes 39g put it on a baking sheet, and place
it in the oven for 15-20 minutes.
Chicken Cutlets with Mushrooms
 565 kcal | 51g Protein | 24g Carbs | 31g Fats
 Chicken breast 1. Cut the chicken fillet into large cubes.
2. Peel the onion, then shop the onion and greens.
(164g)
3. Cut the mushrooms into small cubes.
 Mushrooms 4. Add chicken, onion, greens, mushrooms to the
(164g) blender bowl and blend until smooth; add salt
and pepper to taste.
 Onions 50g 5. Preheat the oven to 180°C:356°F.
 Parsley 17g 6. Form the minced meat into large round patties.
7. Cut the zucchini into large cubes. Then add olive
 Dill 17g
oil, salt, and pepper to taste.
 Zucchini 146g 8. Place the cutlets on a baking sheet next to the
chopped zucchini.
 Sesame seeds
9. Bake the cutlets in the oven for about 20-25
17g / 3½ tsp minutes. In the last 5 minutes, increase to 200°C
 Olive oil 14g to form a crust, then take them out of the oven,
place them on a plate, spread the baked zucchini
(2¾ tsp) next to them, and sprinkle sesame seeds on top.
Bell Peppers with Shrimp in a
Creamy Sauce
565 kcal | 50g Protein | 33g Carbs | 26g Fats
 Bell peppers 396g
1. Cut the peppers into 2x2 cm
 Butter 10g cubes.
 Half-and-half cream 2. Put the peppers and peeled
99g shrimp in a skillet preheated
 Grated parmesan with butter. Add the cream,
20g minces garlic, salt and spices
 Shrimp 198g
to taste. Cook over medium
heat, stirring, for 7-10
 Dill 20g
minutes.
 Garlic 2g
3. Transfer the cooked dish to a
 Italian seasoning plate and garnish with
½ tsp 2g chopped dill and grated
Parmesan
Rice Noodle Bowl
Lightly Salted Salmon Sandwich
753 kcal | 47g Protein | 77g Carbs | 29 g Fats

Whole grain bread

1. Cut the slice of bread,
(168g) cucumber, and fish.
Lettuce 42g 2. Spread cream cheese on a
Cucumber 224g slice of bread in a thin
Cream cheese layer, top with a lettuce
Philadelphia light leaf, cucumber slices, and
(42g) fish. Done!
Lightly salted salmon
(140g)
Avocado-Egg Toast and
Vegetables Salad
 753 kcal | 30g Protein | 81g Carbs | 34 g Fats
 Buckweat bread 1. Cook the eggs in any convenient way.
(117g) 2. Toast the bread using a toaster.
 Avocado 78g 3. Mash the peeled avocado with a fork
 Lemon juice until smooth, add lemon juice and
dried basil; mix. Spread the paste on
(2 tsp / 10g)
the bread, put the eggs on top.
 Eggs 108g
4. Randomly cut the tomatoes,
 Cocktail tomatoes
cucumbers, and iceberg lettuce;
(98g) combine them in a separate bowl,
 Iceberg lettuce add chopped herbs, and dress with
(39g) olive oil. Add salt and pepper to
 Cucumber 98g taste. Serve the toast with the salad
on a flat plate.
 Olive oil 1¼ tsp
 Dried basil 2g
Pita with Egg
Pita with Tuna and Olives
Frittata with Tomatoes
Cheese Quesadilla
Banana, Strawberry and Maple
Syrup Smoothie
Pesto and Ricotta Bruschetta
Peanut Butter Protein
Smoothie
Protein Cocktail with Berries
Tuna Salad 0.2
Blueberries and Yogurt
Smoothie
Peanut Bar “Healthy Snickers”
Cheese in Tortilla
Tortilla with Cheese and
Corn
Corn with Garlic
Chicken Fricassee with
Porcini
565 kcal | 41g Protein | 33g Carbs | 30g Fats
 Brussel sprouts 298g 1. Cut the meat into 2x2 cm
 Turkey 149g cubes.
 Green onions 30g 2. Place the turkey and Brussels
 Butter 15g sprouts in a preheated skillet
 Dill 8g with butter. Add cream, salt
 Half-and-half cream and spices to taste. Cook over
medium heat for 10-15
(60g)
minutes.
 Italian seasoning
3. Transfer the cooked dish to a
(½tsp) plate, garnish with chopped
dill and green onions.