1. Greek yoghurt with blackberries, walnuts and raspberries, cocoa powder  (Black Forrest Yoghurt)

Blackberry and raspberry blended yoghurt layer - plain yoghurt layer - nuts and fruit layer - plain yoghurt layer - cocoa - blackberry, raspberry, nuts layer  

• Greek yoghurt 2% fat 250 g  
• Frozen blackberries 60 g 
• Frozen raspberries 60 g 
• Nuts 20 g 
• Cocoa powder 7 g 

2. Blackberry and raspberry smoothie, cocoa (Black Forrest Smoothie)

• 150 g blackberries 
• 150 g raspberries
• Cocoa powder 7 g
• 100 g water

3. Sandwich with whole wheat bread, avocado, tuna, lettuce (Avocado Tuna Toast)

• 2 slices of 7-seed wholemeal bread 
• Avocado 50 g mashed + lemon + salt (paste) 
• 60 g shredded tuna mixed with lemon and 1 tbsp olive oil (3 ml) 
• 2-3 leaves of lettuce

4. Salad with: whole penne, tuna, cherry tomatoes, olives, diced avocado, olive oil, lemon, fresh basil (Tuna Pasta Salad)

• 40 g uncooked penne pasta - 100 g cooked
• 60 g tuna 
• 100 g cherry tomatoes
• 30 g avocado
• 30 g sliced black olives 
• 2 teaspoons olive oil (5 ml)
• 5 leaves of fresh basil

5. Greek yogurt, Chia seeds, pineapple, banana, coconut flakes (Pina Colada Yogurt) 

Yoghurt layer mixed with Chia seeds - pineapple and banana layer - yoghurt layer with Chia seeds - fruit layer plus coconut flakes

• Greek yogurt 250 g 
• Chia seeds 12 g 
• Pineapple 60 g 
• Banana 60 g 
• Coconut flakes 20 g

 

6. Pineapple, banana, and coconut flakes smoothie (Pina Colada Smoothie)

• 150 g pineapple
• 150 g banana 
• Coconut flakes 20 g
• 100 ml water

7. Wrap with fresh mushrooms, cheddar cheese, corn, cucumber strips

• Wrap 60 g
• Fresh mushrooms, sliced 100 g
• 1 slice cheddar cheese 20 g
• Corn 70 g
• Cucumber 

8. Chicken with sesame, corn, red and green bell peppers, feta cheese (High Protein Lunch)

• Chicken fillet-150 g raw, 105 g cooked
• Sesame 10 g
• Red and green bell pepper 100 g
• Feta cheese 70 g 

9. Greek yoghurt with strawberries, chia seeds, sliced strawberries, mint and almond flakes

• Greek yoghurt 250 g
• Chia seeds12 g
• Strawberries 100 g 
• Almond flakes 50 g 
• 5 leaves of mint

10. Strawberry and mint smoothie (Strawberry Mint Smoothie)

• 300 g strawberries
• 5 leaves of mint
• 100 ml water 

11. Sandwich with whole wheat bread, cheddar cheese, chicken, rucola (Chicken Cheddar Sandwich)

• 2 slices wholemeal 7 seeds bread
• 1 slice of cheddar cheese 20 g
• 80 g chicken
• Rucola 

12. Spaghetti with pesto, cherry tomatoes, basil

• Spaghetti 60 g uncooked - 150 g cooked
• Pesto sauce 50 g 
• 150 g roșii cherry tomatoes
• 5 leaves of fresh basil

13. Greek yoghurt, pumpkin seeds, mango, banana 

• Greek yoghurt 250 g
• Pumpkin seeds 10 g
• Frozen mango 100 g
• Banana 60 g

14. Mango and banana smoothie (Tropical Smoothie)

• 150 g mango
• 150 g banana 
• 100 ml water

15. Wrap with mozzarella, chicken fillet, cucumber (Chicken Mozzarela Wrap)

• Wrap 60 g
• Mozzarella 40 g
• Chicken fillet 100 g
• Cucumber 

16. Chicken with soy sauce and curry, mango, brown rice

• Chicken fillet - 150 g raw - 105 g cooked
• 4 tbsp soy sauce (30 g)
• Curry 10 g
• Mango 100 g
• Brown rice - 40 g uncooked, 150 g cooked

17. Greek yoghurt with chia seeds, peach, pomegranate and oats

• 250 g yoghurt
• 12 g Chia seeds
• 100 g peach
• 100 g pomegranate
• 30 g oats 

18. Peach, pomegranate and mint smoothie (Vitamin C Boost Smoothie)

• 150 g peach
• 150 g pomegranate
• 100 ml water
• Mint leaves

19. Sandwich with wholemeal bread, fresh cow cheese, chicken fillet, rucola

• 2 slices whole grain bread 7 seeds
• 50 g fresh cow cheese
• 100 g chicken fillet
• Rucola

20. Beef with diced potatoes, broccoli, pomegranate, feta cheese

• Beef 80 g
• Potatoes 50 g
• Broccoli 50 g
• 50 g pomegranate
• 50 g feta cheese