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Menu

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 

2Blackberry 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

 

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

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

7Wrap 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 

8Chicken 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 

9Greek 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 

11Sandwich 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 

12Spaghetti 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

13Greek yoghurt, pumpkin seeds, mango, banana 

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

14Mango and banana smoothie (Tropical Smoothie)

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

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

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

16Chicken 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

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

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

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

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

19Sandwich 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

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

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

 

 

Updated on 11/1/23, 10:32 AM