1. Baked tortilla with chicken, vegetables and grated cheese
420 calories Protein: 28 Fat: 18 Carbohydrates: 35
Ingredients:
Whole grain tortilla - 1 piece
Chicken fillet - 70 grams
Olive oil - 5 grams
Paprika - 70 grams
Chives - 7 grams
Red onion - 15 grams
Pickled cucumber - 1 piece (20 grams)
Yellow mozzarella cheese - 20 grams
Greek yogurt - 20 grams
Spices: salt, pepper, garlic, paprika, basil
2. Salad with egg, smoked salmon and honey mustard sauce
460 calories Protein: 27 Fat: 23 Carbohydrates: 35
Ingredients:
Hot smoked salmon - 1/2 piece
Egg - 1 piece
Lettuce - 40 grams
Cherry tomatoes - 125 grams
Olive oil - 10 grams
Red onion - 20 grams
Honey - 5 grams
Mustard (I use honey) - 7 grams
Lemon juice - 1 teaspoon
Garlic - 1 small clove
Graham roll - 1/2 piece
3. Pumpkin oatmeal with banana, fig and peanut butter
490 calories Protein: 29 Fat: 13 Carbohydrates: 65
Ingredients:
Oat flakes - 40 grams
Milk 1.5% - 120 grams
Pumpkin puree - 80 grams
Cinnamon - amount as desired
Fig - 1 piece
Banana - 1/2 piece
Skyr vanilla yogurt - 1 package (150 grams)
Peanut butter - 15 grams
Erythritol - 1 tbsp
4. Sweet cottage cheese pancakes
490 calories Protein: 35 Fat: 17 Carbohydrates: 53
Ingredients:
Cottage cheese - 100 grams (I only used the solid part)
Light spelled flour - 45 grams
Olive oil - 5 grams
Protein chocolate pudding - 1/2 package (100 grams)
Egg M - 1 piece
Baking powder - 1/2 teaspoon
Erythritol - 1.5 tbsp
Rapeseed oil - 5 grams
Raspberries - 100 grams
5. Baked tortilla with camembert, smoked chicken, corn and pesto
470 calories Protein: 27 Fat: 24 Carbohydrates: 37
Ingredients:
Whole grain tortilla - 1 piece
Camembert - 40 grams
Smoked chicken fillet - 50 grams
Tomato pesto - 15 grams
Canned corn - 15 grams
Paprika - 100 grams
Lamb's lettuce/arugula - 1/2 handful
6. Shakshuka with goat cheese and mushrooms
490 calories Protein: 25 Fat: 25 Carbohydrates: 40
Ingredients:
Egg M - 2 pieces
Spelled bread - 2x slices
Goat cheese - 40 grams
Canned tomatoes - 200 grams (1/2 can)
Onion - 30 grams
Olive oil - 5 grams
Mushrooms - 70 grams
Chives - 10 grams
Spices: salt, pepper, paprika, basil
7. Sandwiches with goat cheese, hard-boiled egg, radish and chives
500 calories Protein: 25 Fat: 24 Carbohydrates: 42
Ingredients:
Egg M - 2 pieces
Spelled bread - 70 grams (3x slice)
Goat cheese - 60 grams
Radishes - 3-4 pieces
Chives - 10 grams
00:00-00:24 Introduction
00:25-02:08 Baked tortilla with chicken, vegetables and grated cheese
02:09-03:17 Salad with egg, smoked salmon and honey mustard sauce
03:18-04:23 Pumpkin oatmeal with banana, fig and peanut butter
04:24-05:12 My dietary offer (PL!)
05:13-06:20 Sweet cottage cheese pancakes
06:21-07:36 Baked tortilla with camembert, smoked chicken, corn and pesto
07:37-09:06 Shakshuka with goat cheese and mushrooms
09:07-10:17 Sandwiches with goat cheese, hard-boiled egg, radish and chives
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