Рет қаралды 92,656
1. Toasts with burrata and baked tomatoes
approx. 570kcal protein: 30 fat: 37 carbohydrates: 54
Graham roll - 1 piece
Burrata cheese - 1 piece (you can give 3/4 and it will be ok too and it will come out less calories, but I wanted to use the whole thing)
Cherry tomatoes - about 100-120 grams
Olive - 1 teaspoon (5 grams)
Fresh basil - half a handful
Garlic - 1 small clove
2. Kebab in a tortilla
about 490 kcal protein: 33 fat: 24 carbohydrates: 536
Wholegrain tortilla - 1 piece
Chicken leg meat without skin and bones - 100 grams
Half-fat feta cheese or feta cheese - 30 grams
Mayonnaise - 1 teaspoon (10 grams)
Natural yogurt 2% - 30 grams
Tomato - 3 slices
Red onion - a piece :)
Garlic - 1 clove
Lettuce - 4 leaves
Pickled cucumber - 1 piece
3. Egg and cheese toasts
about 480 kcal protein: 28 fat: 18 carbohydrates: 547
Wheat rye (or other) bread - 120 grams
Mozzarella - 30 grams
Egg size M - 1 piece
Chicken breast sausage - 30 grams
Chives - 1/3 bunch (amount at your discretion)
Tomato passata - 3 teaspoons
I recommend serving with sugar free ketchup
4. Pasta with basil pesto, chicken and vegetables
about 550 kcal protein: 37 fat: 21 carbohydrate: 554
Chicken fillet - 100 grams
Whole wheat pasta - 55 grams
Dried tomatoes - 40 grams
Cherry tomatoes - about 150 grams
Basil pesto - 1 tablespoon (25 grams)
Arugula - 1 handful (optional)
Sunflower - 1 tablespoon (10 grams)
Chives - 1 tbsp
5. Sandwiches with tzatziki sauce and grilled Halloumi
about 540 kcal protein: 29 fat: 22 carbohydrates: 57
Wheat rye (or other) bread - 120 grams
Halloumi cheese - 50 grams
Cucumber - about 80 grams
Tomato - about 60 grams
Natural yogurt 2% - 40 grams
Mayonnaise - 1 level teaspoon (8 grams)
Garlic - 1 very small clove
Chives for sprinkling
6. Egg and cheese tortilla tart with vegetables
about 410 kcal protein:23 fat:20 carbohydrate:33
Wholegrain tortilla - 1 piece
Egg size M - 2 pieces
Mozzarella cheese - 25 grams
Cherry tomatoes - 50 grams
Canned pepper - about 30 grams (1 slice)
Chives - 1/3 bunch (amount at your discretion)
Optional handful of arugula
7. Pancakes a'la Russian dumplings
about 590 kcal protein: 41 fat: 19 carbohydrates: 66
Pancake batter:
Light spelled flour - 40 grams
Milk 1.5% - about 85 grams
Egg size M - 1 piece
Olive oil - 1 teaspoon (5 grams)
Stuffing:
Potatoes - 110 grams
Lean cottage cheese - 125 grams (1/2 package)
Natural yogurt 2% - 40 grams
Onion - 1/2 piece
Olive oil - 1 teaspoon (5 grams)