Number of servings: 1

Nutritional values per serving:

Calories: 294 | Fat: 8g | Carbohydrates: 42g | Fiber: 7.5g | Protein: 21g

Ingredients:

• Fruits: 100g (berries and 1 small banana or optional fruits)
• Muesli: 50g
• Low-fat Greek yogurt: 150g

Directions:

Layer the ingredients to create your perfect Muesli breakfast bowl. Seek out fresh seasonal fruit.

Number of servings: 1

Nutritional values per serving:

Calories: 246 | Fat: 18g | Carbohydrates: 15g | Fiber: 4g | Protein: 10g

Ingredients:

• Beetroot: 100g
• Pine nuts: 5g
• Rocket: 1g
• Feta cheese reduced fat: 30g
• Extra virgin olive oil: 15g
• Balsamic vinegar: 5g
• Black pepper and salt (to taste)
• Chia seeds: 0.5g

Directions:

1. Prepare the beetroot: peel, boil until tender, then slice thinly.

2. Toast the pine nuts.

3. Assemble the salad: In a plate, combine the beetroot, greens, and low-fat feta cheese.

4. Make the dressing: Whisk together the olive oil, balsamic vinegar, salt, and pepper.

5. Drizzle the dressing, garnish, and serve.

Number of servings: 1

Nutritional values per serving:

Calories: 450 | Fat: 21g | Carbohydrates: 55g | Fiber: 5g | Protein: 15g

Ingredients:

• Toulouse Sausage: 150g
• Organic Red Rice: 60g
• Onion: 100g
• Black pepper: 0.5g (to taste)
• Salt: 0.5g (to taste)
• Extra virgin olive oil: 15g
• Red veined sorrel: 0.5g

Directions:

1. Cook the rice: Rinse the rice and cook according to package instructions.

2. Chop the onions and then pan-fry them gently in olive oil until softened and caramelized.

3. Pan-fry the sausages.

4. For serving, plate the red rice in the center of the plate, arrange the sausages, and top with onions.

Number of servings: 1

Nutritional values per serving:

Calories: 104 | Fat: 4g | Carbohydrates: 20g | Fiber: 6g | Protein: 3g

Ingredients:

• Mango: 100g, ripened
• Lime: 2 ml, juiced
• Chia seeds: 0.5g
• Fresh mint leaves: 3g

Directions:

1. Blend the base: Combine the mango, lime juice, and fresh mint in a blender or food processor. Blend until smooth and creamy.

2. Chill and garnish: Taste and adjust seasonings as needed.

Number of servings: 1

Nutritional values per serving:

Calories: 312 | Fat: 20g | Carbohydrates: 35g | Fiber: 6g | Protein: 4g

Ingredients:

• Banana: 1 medium-sized banana, sliced
• Dark Chocolate (85%): 50g dark, chopped
• Honey: 5g

Directions:

1. Peel and slice the banana into rounds. Arrange the banana slices on a plate or tray.

2. Melt the chopped dark chocolate. You can do this by placing the bowl over a pot of simmering water (double boiler) or by using short bursts in the microwave, stirring between each burst.

3. Once the dark chocolate is melted and smooth, drizzle it over the banana slices.

4. Drizzle honey over the banana slices and melted chocolate and enjoy

Number of servings: 1

Nutritional values per serving:

Calories: 312 | Fat: 24g | Carbohydrates: 12g | Fiber: 6g | Protein: 18g

Ingredients:

• Smoked Salmon: 50g, sliced
• Mixed Greens: 50g
• Cherry Tomatoes: 75g, halved
• Cucumber: 50g, sliced
• Avocado: 75g, sliced
• Red Onion: 15g, thinly sliced
• Fresh Dill: 1g, chopped
• Orange Juice: 15g
• Lemon Juice: 7g
• Extra virgin olive oil: 22g
• Salt and Pepper to taste

Directions:

1. Prepare the Salad: place mixed greens on a plate or in a bowl. Top with smoked salmon, cherry tomatoes, cucumber, avocado, red onion, and fresh dill.

2. Prepare the Citrus Vinaigrette: in a small bowl, whisk together orange juice, lemon juice, olive oil, salt, and pepper.

3. Drizzle the Citrus Vinaigrette over the salad. Toss gently or enjoy as-is.

Number of servings: 1

Nutritional values per serving:

Calories: 324 | Fat: 24g | Carbohydrates: 20g | Fiber: 7g | Protein: 14g

Ingredients:

• Egg: 1 large egg
• Zucchini, bell peppers, tomatoes, onions: 200g, diced
• Fresh Thyme: 3g
• Extra virgin olive oil: 15g
• Salt and Pepper: 0.5g
• Fresh Parsley: 1g, chopped

Directions:

1. Dice the vegetables and sauté them in olive oil until tender. Season with salt and pepper.

2. In a nonstick pan, heat a tablespoon of olive oil over medium heat. Fry a sunny-side up egg, seasoning it with salt and pepper.

3. Assemble: Plate the eggs. Spoon the homemade ratatouille alongside them.

4. Sprinkle the eggs and ratatouille with fresh thyme leaves and chopped fresh parsley. Serve immediately.

Number of servings: 1

Nutritional values per serving:

Calories: 86 | Fat: 2g | Carbohydrates: 20g | Fiber: 5g | Protein: 2g

Ingredients:

• Chia seeds: 25g
• Light coconut milk: 120ml
• Honey or maple syrup (optional): 5g
• Fresh Mango: 150g, ripe mango, diced
• Lime: zest of 1 lime
• Mint leaves: for decoration

Directions:

1. Prepare Chia Pudding: In a bowl or jar, mix chia seeds and light coconut milk. If desired, add honey or maple syrup for sweetness. Stir well, ensuring there are no clumps. Let it sit for about 15-20 minutes until it thickens slightly.

2. Once the chia pudding has thickened, spoon it into a serving glass or bowl.

3. Top the chia pudding with diced fresh mango. Sprinkle lime zest over the mango and chia parfait.

4. Garnish with mint leaves for a fresh and aromatic touch, enjoy.

Number of servings: 1

Nutritional values per serving:

Calories: 280 | Protein: 15g | Carbohydrates: 33g | Fiber: 5g | Fat: 12g

Ingredients:

• Bagel Multigrain: 1
• Tuna in olive oil (or in water), drained: 70g
• Cream cheese: 15g
• Fresh sunflower sprouts: 20g
• Tomato: 50g, sliced
• Pepper (optional): to taste

Directions:

1. Slice and toast the multigrain bagel. Spread the cream cheese on one half of the bagel.
2. Drain the olive oil from tuna. Spread the drained tuna on top of the cream cheese.
3. Layer a small handful of fresh sprouts on top of the tuna. Place sliced tomatoes on top of the sprouts.
4. Season with pepper to taste. Place the other bagel half on top. Enjoy your meal.

Number of servings: 1

Nutritional values per serving:

Calories: 327 | Fat: 15g | Carbohydrates: 27g | Fiber: 6g | Protein: 27g

Ingredients:

• Chicken breast: 150g, grilled, sliced
• Quinoa: 50g, cooked, cooled
• Mixed salad greens: 50g
• Cucumber: 50g, diced
• Cherry tomatoes: 50g, halved
• Extra virgin olive oil: 15g
• Crumbled low-fat feta cheese: 25g
• Balsamic vinegar: 15g
• Salt and pepper to taste

Directions:

1. In a bowl, combine grilled chicken, cooked quinoa, salad greens, cucumber, cherry tomatoes, and feta cheese.

2. In a small bowl, mix olive oil, balsamic vinegar, salt, and pepper.

3. Pour the dressing over the salad. Gently toss everything until well coated with the dressing.

4. Transfer to a bowl and enjoy your meal.

Number of servings: 1

Nutritional values per serving:

Calories: 108 | Fat: 0.5g | Carbs: 30g | Fiber: 5g | Protein: 1g

Ingredients:

• Kiwi: a half
• Mango: 40g, ripened
• Pineapple: 40g
• Grapes: 10g
• Mixed berries: 100g (strawberries, raspberries, and blackberries, etc.)
• Orange: a half
• Honey: 5g (optional)

Directions:

1. Prepare kiwis by cutting off the top and bottom, removing the skin, and slicing. Repeat with the other kiwi.

2. Peel mango, slice off cheeks, and cut into slices. Add to kiwis.

3. Trim pineapple, remove skin, and cut into chunks. Add to the bowl.

4. Halve grapes, add to the bowl with berries. Slice large strawberries if needed.

5. Peel and segment the orange over the bowl, squeezing juice from the membrane.

6. Optional: Add a drizzle of honey. Mix and refrigerate for 30 mins.

Number of servings: 1

Nutritional values per serving:

Calories: 101 | Fat: 5g | Carbohydrates: 13g | Fiber: 3g | Protein: 4g

Ingredients:

• Hummus: 50g
• Baby carrots: 100g

Directions:

1. Wash carrots. Arrange the baby carrots on a plate or in a snack container.

2. Place the hummus in a small bowl for dipping. Dip the baby carrots into the hummus and enjoy your single-serving snack!

Number of servings: 1

Nutritional values per serving:

Calories: 422 | Fat: 22g | Carbohydrates: 28g | Fiber: 5g | Protein: 33g

Ingredients:

• Pork tenderloin: 150g
• Potatoes: 150g, washed and sliced
• Extra virgin olive oil: 15g
• Smoked paprika: 2g
• Salt and pepper to taste

Directions:

1. Preheat your oven to 200°C (400°F). Toss the sliced potatoes with 10 grams of olive oil, smoked paprika, salt, and pepper.

2. Rub the pork tenderloin with the remaining 5 grams of olive oil, salt, and pepper.

3. Place the pork tenderloin in the center of a baking dish.

4. Arrange the seasoned potatoes around the pork. Bake in the preheated oven for 25-30 minutes until the pork is cooked through and the potatoes are golden and tender.

5. Slice the pork and serve with the baked potatoes.

Number of servings: 1

Nutritional values per serving:

Calories: 61 | Fat: 5g | Carbohydrates: 5g | Fiber: 3g | Protein: 2g

Ingredients:

• Green beans: 100g, trimmed
• Extra virgin olive oil: 5g
• Garlic: 2g, minced
• Salt and pepper: to taste

Directions:

1. Preheat your oven to 200°C (400°F). Toss the trimmed green beans with olive oil, minced garlic, salt, and pepper.

2. Spread the seasoned green beans on a baking sheet in a single layer. Roast in the preheated oven for 15-20 minutes or until the green beans are tender and slightly caramelized.

3. Plate the roasted garlic green beans and serve

Number of servings: 1

Nutritional values per serving:

Calories: 162 | Fat: 6g | Carbohydrates: 18g | Fiber: 4g | Protein: 13g

Ingredients:

• 0% Fat Greek Yogurt: 150g
• Pomegranate: 80g
• Almonds: 12g, chopped

Directions:

In a serving glass or bowl, layer the 0% fat Greek yogurt with pomegranate seeds and chopped almonds.

Number of servings: 1

Ingredients:

• Green tea bag: 1 bag
• Fresh ginger: 2g, 1 thin slice

Directions:

Prepare Fresh Ginger Green Tea: Place the green tea bag and a thin slice of fresh ginger in a cup. Pour hot water over them and let it steep for 3-5 minutes. Remove the tea bag and ginger slice.

Number of servings: 1

Nutritional values per serving:

Calories: 111 | Fat: 7g | Carbohydrates: 14g | Fiber: 4g | Protein: 2g

Ingredients:

• Tomatoes: 150g medium-sized tomato, chopped
• Red Bell Pepper (Capsicum): 75g, chopped
• Cucumber: 50g, peeled and chopped
• Red Onion: 20g, chopped
• Garlic Clove: 3g, minced
• Extra virgin olive oil: 15g
• Red Wine Vinegar: 15ml
• Water: 120ml, cold
• Salt: 0.5g
• Black Pepper: 0.5g
• Fresh Basil: for garnish
• Optional Garnish: Cucumber: 25g, diced; Red Onion: 10g, finely chopped

Directions:

1. In a blender, combine the chopped tomato, red bell pepper, cucumber, red onion, and minced garlic. Blend the ingredients until smooth. If needed, add water gradually to achieve the desired consistency.

2. Add olive oil, red wine vinegar, salt, and black pepper to the blended mixture. Blend again to combine.

3. Ladle the gazpacho into a bowl. Garnish with fresh basil. If desired, top with diced cucumber and finely chopped red onion.

Number of servings: 1

Nutritional values per serving:

Calories: 416 | Fat: 20g | Carbohydrates: 40g | Fiber: 6g | Protein: 25g

Ingredients:

• Flank Steak: 150g
• Extra virgin olive oil: 7g
• Sweet Potato: 150g, peeled and diced
• Extra virgin olive oil: 7g
• Salt and black pepper to taste
• Fresh parsley for garnish

Directions:

1. Preheat your oven to 400°F (200°C).

2. Toss diced sweet potatoes with olive oil, salt, and black pepper on a baking sheet. Spread them in a single layer.

3. Roast in the preheated oven for 25-30 minutes or until the sweet potatoes are tender and golden brown, flipping them halfway through.

4. Pat the flank steak dry with paper towels. Season it with salt and black pepper.

5. Heat olive oil in a skillet over medium-high heat. Sear the flank steak for 3-4 minutes per side or until it reaches your desired doneness. Let it rest for a few minutes before slicing.

6. Slice the flank steak against the grain. Serve it alongside the roasted sweet potatoes. Garnish with chopped fresh parsley and serve.

Number of servings: 1

Nutritional values per serving:

Calories: 72 | Fat: 0g | Carbohydrates: 20g | Fiber: 3g | Protein: 1g

Ingredients:

• Honey: 5g
• Ground cinnamon: 1g
• Orange: 150g (~1 medium-sized orange), peeled and segmented
• Grapefruit: 150g (~1 medium-sized grapefruit), peeled and segmented
• Fresh Mint Leaves: A small handful, for garnish

Directions:

1. Peel and segment the orange and grapefruit. Remove any seeds and pith.

2. Combine the orange and grapefruit segments in a serving bowl.

3. In a small bowl, mix honey and ground cinnamon to create a cinnamon honey drizzle.

4. Drizzle the cinnamon honey mix over the citrus segments. Gently toss to coat the citrus fruits evenly.

5. Garnish the salad with fresh mint leaves and serve.

Number of servings: 1

Nutritional values per serving:

Calories: 153 | Fat: 5g | Carbohydrates: 30g | Fiber: 4g | Protein: 1g

Ingredients:

• Kiwi: 2 ripe kiwis, peeled and sliced
• Light Coconut Milk: 240ml
• Honey: 20g
• Kiwi slice or cubes: a half (For a decorative touch)

Directions:

1. Peel and slice the ripe kiwis. In a blender, combine the sliced kiwi and light coconut milk.

2. Blend the ingredients until you achieve a smooth consistency.

3. Taste the milkshake and adjust the sweetness if needed by adding more honey.

4. Pour the simple Kiwi Coconut Milkshake with light coconut milk into a glass. Garnish with a slice of kiwi for a decorative touch.

Number of servings: 1

Nutritional values per serving:

Calories: 313 | Fat: 17g | Carbohydrates: 25g | Fiber: 5g | Protein: 20g

Ingredients:

• Barramundi: 100g
• Baby broccoli: 50g
• Capers: 1g
• Lemon: 30ml, juiced
• Extra virgin olive oil: 15g
• Salt and pepper: to taste
• Red bell pepper: 1 medium-sized
• Vegetable broth

Directions:

1. Briefly saute chopped pepper in olive oil until softened. Add broth and simmer a few minutes. Blend until smooth, season with salt and pepper.

2. Saute baby broccoli until tender-crisp, season with salt and pepper.

3. Pat dry the fish, season with salt and pepper. Heat another tsp of oil in a pan. Sear the fish for 2-3 minutes per side until cooked through and golden brown.

4. Plate: Arrange broccoli on a plate, top with sea bass and drizzle with red pepper sauce. Sprinkle with capers and serve with a lemon wedge.

Number of servings: 1

Nutritional values per serving:

Calories: 260 kcal | Fat: 20g | Carbs: 20g | Fiber: 6g | Protein: 4g

Ingredients:

• Extra virgin olive oil: 15g
• Soy sauce: 5ml
• Bell peppers: 75g
• Zucchini: 75g
• Carrot: 50g
• Green onions: 3g
• Garlic: 3g
• Leek: 10g
• Asparagus: 20g

Directions:

1. Prepare and cut vegetables.

2. Heat the olive oil (15g) in a wok or large skillet over high heat until hot and shimmering. Add the tougher vegetables first (carrot, leek), and stir-fry for 1-2 minutes. Add the bell pepper and zucchini and continue to stir-fry for another 2-3 minutes, or until slightly softened but still crisp-tender.

3. Push the vegetables to the side of the wok and add the garlic (5g). Stir-fry for 30 seconds, or until fragrant. Pour in the soy sauce and stir to combine.

Number of servings: 1

Nutritional values per serving:

Calories: 94 | Fat: 0g | Carbohydrates: 26g | Fiber: 2.5g | Protein: 0g

Ingredients:

• Apple: 1-medium-sized, cored and halved
• Light raspberry jam: 15g
• Lemon juice: 3ml
• A pinch of cinnamon

Directions:

1. Preheat your oven to 160°C. Wash the apple and cut it in half. Remove the core, leaving a round cavity in the center.

2. Place the apple half, cut-side up, on a baking sheet or oven-safe dish. Spoon the light raspberry jam into the cavity of the apple half.

3. Drizzle the apple with the lemon juice and sprinkle with a pinch of ground cinnamon.

4. Bake the apple for 20-25 minutes, or until the apple is tender and softened but still holds its shape.

5. Remove the apple from the oven and let it cool slightly before serving. Enjoy your warm roasted apple topped with the melted raspberry jam!

Number of servings: 1

Nutritional values per serving:

Calories: 357 | Fat: 25g | Carbohydrates: 25g | Fiber: 7g | Protein: 15g

Ingredients:

• Eggs: 1 large egg
• Salt and pepper to taste
• Extra virgin olive oil: 7ml
• Avocado: 1/2, ripened
• Whole-grain bread: 1 slice
• Cherry tomatoes: 50g

Directions:

1. Add eggs, a small amount of salt and butter into a pan. Place the pan over medium-low heat. Stir often and cook until the eggs are soft cooked.

2. Toast the bread in the toaster or in a non-stick frying pan, spread the mashed avocado on the toast. Divide the scrambled eggs over the avocado. Season with salt and pepper.

3. Halve the cherry tomatoes and divide them over the scrambled eggs.

Number of servings: 1

Nutritional values per serving:

Calories: 220 | Fat: 9g | Carbohydrates: 30g | Fiber: 6g | Protein: 6g

Ingredients:

• Quinoa: 50g
• Water or vegetable broth: 100ml
• Cucumber, diced: 50g
• Cherry tomatoes, halved: 50g
• Red onion, finely chopped: 10g
• Fresh parsley, finely chopped: 15g
• Fresh mint, finely chopped (optional): 5g
• Lemon juice: 10ml
• Extra virgin olive oil: 7g
• Salt and pepper to taste

Directions:

1. Rinse quinoa and cook it in water or vegetable broth until the liquid is absorbed and quinoa is tender. Let it cool.

2. Dice cucumber, halve cherry tomatoes, finely chop red onion, parsley, and mint (if using).

3. Whisk together lemon juice, olive oil, salt, and pepper.

4. In a bowl, mix cooked quinoa, cucumber, tomatoes, red onion, parsley, and mint. Add dressing and toss.

5. Enjoy your Quinoa salad bowl immediately or chill before serving.

Number of servings: 1

Nutritional values per serving:

Calorie: 197 | Fat: 13g | Carbohydrates: 0g | Protein: 20g | Fiber: 0g

Ingredients:

• Skinless salmon fillets: 150g
• Extra virgin olive oil: 7g
• Salt and pepper: to taste
• Lemon: 1/3 lemon, sliced

Directions:

1. Preheat the oven to 375°F (190°C). Brush each salmon fillet with olive oil and season well.

2. Put the salmon fillets in an ovenproof dish. Cover if you prefer your salmon to be tender, or leave uncovered if you want the flesh to roast slightly.

3. Roast for 10-15 minutes (or about 4 minutes per 1cm thickness) until just opaque and easily flaked with a fork.

4. Garnish with a lemon slice for a fresh touch and serve.

Number of servings: 1

Nutritional values per serving:

Calories: 230 | Fat: 12g | Carbohydrates: 26g | Fiber: 4g | Protein: 6g

Number of servings: 1

Nutritional values per serving:

Calories: 494 | Fat: 22g | Carbohydrates: 37g | Fiber: 5g | Protein: 42g

Ingredients:

• Whole wheat penne pasta: 56g
• Extra virgin olive oil: 7g
• Garlic cloves: 5g, minced
• Red chili flakes: 0.5g
• Shrimp deveined, peeled, tails removed: 100g
• Salt and pepper to taste
• Lemon, juiced: 2ml
• Fresh parsley: 2g, chopped
• Parmesan: 15g, grated

Directions:

1. Cook the penne pasta until al dente. When the pasta is finished, drain it but reserve about 60ml cooking water.

2. Meanwhile, in a large skillet, heat 1 tabelspoon olive oil on medium high heat, sauté garlic and chili flakes for about 1 minute.

3. Add shrimp and season with salt and pepper. Cook until the shrimp turns pink.

4. Add the cooked pasta, lemon juice, cooking water, parmesan, chopped parsley and toss over medium heat until well combined.

5. Garnish with remaining parsley and enjoy!

Number of servings: 1

Nutritional values per serving:

Calories: 115 kcal | Protein: 4g | Carbohydrates: 12g | Fiber: 3g | Fat: 7g

Ingredients:

• Mixed salad greens: 100g
• Cherry tomatoes: 30g, halved
• Cucumber: 30g, sliced
• Red onion: 20g, thinly sliced
• Low-fat feta cheese: 30g, crumbled
• Extra virgin olive oil: 7g
• Balsamic vinegar: 4ml
• Salt and pepper to taste

Directions:

1. Prepare Vegetables: Wash and chop the salad greens, cherry tomatoes, cucumber, and red onion.

2. In a bowl, combine the salad greens, cherry tomatoes, cucumber, red onion, and crumbled feta cheese.

3. Dressing: In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.

4. Toss and Serve: Drizzle the dressing over the salad and toss gently to coat everything evenly.

Number of servings: 1

Nutritional values per serving:

Calories: 242 | Fat: 6g | Carbohydrates: 50g | Fiber: 8g | Protein: 5g

Ingredients:

• Fresh spinach leaves: 50g
• Pineapple chunks: 75g, frozen
• Banana: 1 medium, sliced, frozen
• Almond milk (unsweetened): 125ml

Toppings:

• Strawberries: 25g
• Blueberries: 25g
• Granola: 15g
• Chia seeds: 3g

Directions:

1. In a blender, combine the fresh spinach, pineapple chunks, sliced banana, and almond milk. Blend until smooth and creamy.

2. Pour the creamy smoothie into a bowl.

3. Arrange sliced strawberries, blueberries, granola, and chia seeds on top of the smoothie.

4. Grab a spoon and enjoy your Smoothie Bowl.

Number of servings: 1

Nutritional values per serving:

Calories: 475 kcal | Protein: 30g | Carbohydrates: 45g | Fiber: 8g | Fat: 20g

Ingredients:

• Ground beef: 100g
• Whole wheat spaghetti: 55g
• Extra virgin olive oil: 15g
• Garlic: 3g, minced
• Canned tomatoes: 200g, crushed
• Dried oregano: 0.5g
• Salt and pepper: To taste
• Fresh parsley: For garnish
• Parmesan cheese: 30g, grated

Directions:

1. In a bowl, combine ground beef, salt, pepper, and half of the grated Parmesan cheese. Mix well and form into small meatballs.

2. Heat olive oil in a pan over medium-high heat. Cook the meatballs until browned on all sides and cooked through, about 8-10 minutes. Remove and set aside.

3. Cook the whole wheat spaghetti according to package instructions. Drain and set aside.

4. In the same pan, add minced garlic and sauté for 30 seconds until fragrant. Add crushed tomatoes, dried oregano, salt, and pepper. Let the sauce simmer for 10-15 minutes.

5. Add the cooked meatballs to the marinara sauce and let them simmer together for a few minutes.

6. Add the cooked spaghetti to the pan, tossing it with the sauce and meatballs. Plate the spaghetti and meatballs mixture.

7. Garnish with fresh parsley and the remaining grated Parmesan cheese. Enjoy!

Number of servings: 1

Nutritional values per serving:

Calories: 150 | Fat: 10g | Carbohydrates: 19g | Fiber: 4g | Protein: 0g

Ingredients:

• Apple: 150g (~1 medium-sized)
• Unsalted butter: 10g
• Ground cinnamon: 2-3g

Directions:

1. Preheat your oven to 375°F (190°C). Wash, core, and cut the apples into wedges or slices. Leave the skin on for added fiber and nutrients.

2. In a bowl, toss the apple slices with melted unsalted butter. Sprinkle ground cinnamon over the butter-coated apple slices. Toss the apples again to evenly distribute the cinnamon.

3. Spread the buttery and cinnamon-coated apple slices in a single layer on a baking sheet lined with parchment paper.

4. Roast the apples in the preheated oven for about 20-25 minutes or until they are tender and have a caramelized appearance. Stir or flip the apples halfway through the cooking time to ensure even roasting.

5. Allow the roasted apples to cool for a few minutes before serving.

Number of servings: 1

Nutritional values per serving:

Calories: 118 | Fat: 10g | Carbohydrates: 10g | Fiber: 3g | Protein: 0g

Ingredients:

• Cucumber: 150g (1 medium size), thinly sliced
• Fresh mint leaves: 5-10g, chopped (to taste)
• Extra virgin olive oil: 10g
• Lemon juice: 10ml
• Salt and pepper to taste

Directions:

1. Wash the cucumber thoroughly. If the skin is tough, you can peel it or leave it on for added texture. Slice cucumber thinly.

2. Wash and finely chop fresh mint leaves.

3. In a bowl, combine the thinly sliced cucumber and chopped fresh mint.

4. Drizzle the salad with extra virgin olive oil. Squeeze fresh lemon juice over the cucumber and mint. Season the salad with salt and pepper according to your taste.

5. Gently toss the ingredients together to ensure the cucumber slices are evenly coated with the dressing. Plate the salad and serve.

Number of servings: 1

Nutritional values per serving:

Calories: 165 | Fat: 3g | Carbohydrates: 22.5g | Protein: 12g

Number of servings: 1

Nutritional values per serving:

Calories: 425 kcal | Protein: 30g | Carbohydrates: 25g | Fiber: 5g | Fat: 25g

Ingredients:

• Flake tuna in water: 1 can, drained
• Cherry tomatoes: 15g
• Black olives: 5g
• Extra virgin olive oil: 7ml
• Red wine vinegar: 2ml
• Salt and pepper to taste
• Fresh parsley: 2g, for garnish
• Japanese cucumber: 100g
• Beef tomato: 100g
• Fresh basil for garnish
• Bell peppers: 30g

Directions:

1. Wash and halve the cherry tomatoes. Dice the beef tomato and red bell pepper. Slice the cucumber (seeds removed if desired) and chop the fresh parsley.

2. In a bowl, combine the tuna, cherry tomatoes, olives, cucumber slices, diced tomato, and red pepper slices.

3. In a separate small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.

4. Pour the dressing over the salad ingredients and toss gently to coat. Garnish with chopped fresh parsley and fresh basil leaves. Serve immediately.

Number of servings: 1

Nutritional values per serving:

Calories: 60 | Fat: 0g | Carbohydrates: 19g | Fiber: 4g | Protein: 0g

Ingredients:

• Fresh raspberries: 75g
• Honey: 10g

Directions:

1. Gently rinse the fresh raspberries under cold running water and pat them dry with a paper towel.

2. Place the washed raspberries in a serving bowl or on a plate. Drizzle honey over the fresh raspberries.

Number of servings: 1

Nutritional values per serving:

Calories: 315 | Fat: 15g | Carbohydrates: 45g | Fiber: 11g | Protein: 11g

Ingredients:

• Crispbread: 2 slices
• Peanut butter: 30g
• Banana: 1 medium sized
• Blueberries: 20
• Fresh mint leaves (for garnish)

Directions:

1. Add peanut butter spread.

2. Top with slices of bananas and a few blueberries.

3. Add a few mint leaves.

Number of servings: 1

Nutritional values per serving:

Calories: 462 | Fat: 30g | Carbohydrates: 25g | Fiber: 7g | Protein: 30g

Ingredients:

• For Sea Bass:
• Lemon: 1 lemon, thinly sliced
• Extra virgin olive oil: 15g
• Sea bass fillets: 150g
• Dried thyme: 1/2 teaspoon
• Salt and pepper to taste
• For Roasted Vegetables:
• Baby potatoes: 75g, halved or quartered
• Cauliflower: 75g, cut into florets
• Broccoli: 75g, cut into florets
• Carrots: 75g, sliced
• Extra virgin olive oil: 10g
• Salt and pepper to taste

Directions:

1. Preheat Oven: Preheat your oven to 375°F (190°C).

2. Lay sea bass on parchment paper. Drizzle with olive oil and season with dried thyme, salt, and pepper. Arrange lemon slices on top of the sea bass.

3. Fold the parchment into a parcel and bake for 15-20 minutes. Open the parcel, transfer to a plate, and garnish with dried parsley.

4. Toss baby potatoes, cauliflower, broccoli, and carrots in olive oil, salt, and pepper. Spread evenly on a baking sheet.

5. Roast in the preheated oven for 20-25 minutes until golden and tender. Garnish with thyme. Enjoy your meal.

Number of servings: 1

Nutritional values per serving:

Calories: 153 kcal | Protein: 1g | Carbohydrates: 39g | Fiber: 4g | Fat: 1g

Ingredients:

• Pineapple chunks: 150g, frozen
• Riped banana: 1/2, sliced (optional for added creaminess)
• Light coconut milk: 30ml (or plant-based milk)
• Vanilla extract: 2ml (optional)

Directions:

1. Blend frozen pineapple, banana, coconut milk, and vanilla until smooth.

2. Serve immediately; top with coconut, nuts, or fruit if desired.

Number of servings: 1

Nutritional values per serving:

Calories: 96 | Fat: 0g | Carbohydrates: 24g | Fiber: 0g | Protein: 0g

Ingredients:

• Crispbread: 2 slices
• Light raspberry jam: 20g

Directions:

Spread a thin layer of light raspberry jam over each crispbread and serve

Number of servings: 1

Nutritional values per serving:

Calories: 450 | Fat: 25g | Carbohydrates: 30g | Fiber: 7g | Protein: 30g

Ingredients:

• For Salmon:
• Salmon fillet: 150g
• Extra virgin olive oil: 10g
• Lemon: 1/2, sliced
• Salt and pepper to taste
• For Quinoa and Vegetables:
• Quinoa: 50g
• Tomato: 1, diced
• Cucumber: 1/2, diced
• Peas: 50g
• Fresh parsley: a handful, chopped
• Extra virgin olive oil: 5g
• Salt and pepper to taste

Directions:

1. Preheat oven to 375°F (190°C).

2. Place salmon on parchment-lined baking sheet. Drizzle with olive oil, season with salt, pepper, and top with lemon slices. Bake for 15-20 minutes.

3. Cook quinoa according to the instructions on the package.

4. In a bowl, combine cooked quinoa, tomato, cucumber, peas, olive oil, salt, pepper, and parsley.

5. Plate the quinoa mixture. Top with baked salmon. Garnish with parsley.

Number of servings: 1

Nutritional values per serving:

Calories: 160 | Fat: 4g | Carbohydrates: 20g | Fiber: 4g | Protein: 15g

Ingredients:

• 0% fat Greek yogurt: 150g
• Ground cinnamon: a pinch
• Mixed berries (fresh or frozen): 90g
• Mixed seeds: 25g
• Honey to taste

Directions:

1. Line a shallow baking tray with parchment paper. In a bowl, mix Greek yogurt with cinnamon.

2. Spread the yogurt evenly on the baking tray, then sprinkle over mixed seeds and mixed berries.

3. Drizzle with pure honey (to taste) and place in the freezer. Leave to set for at least 2 hours and cut into squares to serve.

Number of servings: 1

Nutritional values per serving:

Calories: 113 | Protein: 3g | Carbohydrates: 25g | Fiber: 2g | Fat: 1g

Ingredients:

• Rye Sourdough Bread: 1 slice (40g)
• Honey: 10g

Directions:

1. Toast the bread slice. Drizzle honey evenly over the slice. Serve.

Number of servings: 1

Nutritional values per serving:

Calories: 75 | Protein: 8g | Carbohydrates: 12g | Fiber: 2.5g | Fat: 0.5g

Ingredients:

• Skimmed Milk: about 240ml
• Cocoa Powder: 10g
• Sweetener: To taste (optional)

Directions:

1. In a microwave-safe mug, heat the skimmed milk for about 1-2 minutes. Add cocoa powder to the hot milk. Stir well.

2. Add sweetener to taste, if desired. Stir again. Enjoy your hot chocolate.

Number of servings: 1

Nutritional values per serving:

Calories: 20 | Protein: 0.5g | Carbohydrates: 6g | Fiber: 1.5g | Fat: 0g

Ingredients:

• Lime: 2 limes, juiced
• Ground turmeric: 5g
• Honey: to taste (optional)
• Water: about 240ml

Directions:

1. Juice the limes and pour the lime juice into a glass. Add ground turmeric. Stir well.

2. If desired, add honey to sweeten the juice. Pour 240ml of water into the mixture. Stir to combine.

3. Pour the lime and turmeric juice into a glass over ice cubes if preferred.

Number of servings: 1

Nutritional values per serving:

Calories: 462 | Fat: 15g | Carbohydrates: 40g | Fiber: 4g | Protein: 30g

Ingredients:

• Penne pasta: 50g
• Chicken breast: 75g, diced
• Olive oil: 7g
• Garlic: 1 clove, minced
• Onion: 1/4 small, finely chopped
• Canned tomatoes: 100g (or 1/2 cup fresh tomatoes, chopped)
• Tomato paste: 1 tablespoon
• Fresh basil: a handful, chopped (plus extra for garnish)
• Salt and pepper to taste

Directions:

1. Cook the penne pasta according to the package instructions. Drain and set aside.

2. In a pan, heat olive oil over medium heat. Add minced garlic and chopped onion. Sauté until softened and fragrant.

3. Add diced chicken breast to the pan. Cook until the chicken is browned and cooked through. Stir in the canned tomatoes (or fresh tomatoes) and tomato paste. Season with salt and pepper. Let the sauce simmer for about 15-20 minutes, stirring occasionally, until it thickens.

4. Add the cooked penne pasta to the pan with the tomato sauce. Toss to coat the pasta evenly with the sauce. Stir in the chopped fresh basil.

5. Transfer the pasta to a plate. Garnish with extra fresh basil.

Number of servings: 1

Nutritional values per serving:

Calories: 300 kcal | Protein: 25g | Carbohydrates: 20g | Fiber: 4g | Fat: 15g

Ingredients:

• Chicken breast: 150g, grilled or cooked and sliced
• Cherry tomatoes: 100g, halved
• Cucumber: 75g, diced
• Red onion: 25g, finely chopped
• Hummus: 30g (approximately 2 tablespoons)
• Fresh parsley: Chopped, for garnish (optional)
• Lemon wedge: For serving
• Salt and pepper: To taste

Directions:

1. Grill or cook the chicken breast until fully cooked. Slice it into thin strips.

2. In a serving bowl, arrange the sliced chicken, cherry tomatoes, diced cucumber, and finely chopped red onion.

3. Spoon the hummus over the bowl, placing it in the center or on the side. Garnish with chopped fresh parsley, season with salt and pepper to taste.

4. Serve the Chicken Hummus Bowl with lemon wedges on the side for squeezing over the top.

Number of servings: 1

Nutritional values per serving:

Calories: 205 | Protein: 4g | Carbohydrates: 20g | Fiber: 2g | Fat: 13g

Ingredients:

• Walnuts: 30g (about a handful)
• Raisins: 20g
• Honey: 20g

Directions:

1. In a bowl, combine walnuts and raisins.

2. Drizzle honey over the walnuts and raisins.

3. Toss the ingredients until the walnuts and raisins are well-coated with honey and serve.

Number of servings: 1

Nutritional values per serving:

Calories: 150 | Protein: 6g | Carbohydrates: 15g | Fiber: 6g | Fat: 10g

Ingredients:

• Extra virgin olive oil: 10g
• Small white onion: 50g, thinly sliced
• Asparagus: 150g, trimmed and cut into 1/2-inch pieces
• Salt and pepper: To taste
• Vegetable broth: 240ml
• Baby spinach: 30g
• Minced chives and fresh parsley for serving

Directions:

1. Cook sliced white onion in 15g olive oil until softened (3-4 mins). Add asparagus, season with salt and black pepper, sauté (3-4 mins).

2. Pour the vegetable stock, simmer for 10-15 mins until asparagus is tender. Stir in baby spinach, wilt (1-2 mins).

3. Use blender or immersion blender, blend until smooth. Cool to room temperature and then chill in the refrigerator before serving.

4. Ladle into a bowl, garnish with chives, parsley. Season with salt and pepper. Enjoy!

Number of servings: 1

Nutritional values per serving:

Calories: 243 | Protein: 20g | Carbohydrates: 10g | Fiber: 3g | Fat: 15g

Ingredients:

• Shrimps: 100g, peeled and deveined
• Garlic: 5g, minced
• Fresh parsley: 5g, chopped
• Zucchini: 150g (1 medium-sized), sliced
• Extra virgin olive oil: 14g
• Lime zest: 0.5g
• Salt and pepper: to taste

Directions:

1. Pat the shrimps dry with paper towels. Season with salt and pepper.

2. In a pan, add 7g of olive oil over medium heat. Add minced garlic and sauté until fragrant. Add the shrimps and cook about 2-3 minutes on each side. Sprinkle chopped parsley and toss to coat. Remove from the pan and set aside.

3. In the same pan, add another 7g of olive oil. Add sliced zucchini and sauté until tender, about 5-7 minutes.

4. Return the cooked shrimps to the pan with sautéed zucchini. Toss everything together until well combined.

5. Sprinkle lime zest over the mixture, toss again. Season the dish with additional salt and pepper to taste.

6. Transfer the pan-fried shrimps with garlic and parsley, sautéed zucchini, and lime zest to a serving plate. Enjoy

Number of servings: 1

Nutritional values per serving:

Calories: 156 | Protein: 12g | Carbohydrates: 30g | Fiber: 3g | Fat: 0g

Ingredients:

• Honey: 10g
• Fresh Strawberries:100g
• Kolios Greek Yogurt 0% Fat Nature: 150g

Directions:

1. Place yogurt in a serving bowl. Drizzle honey over the Greek yogurt.

2. Arrange the sliced fresh strawberries on top of the yogurt. Gently mix the yogurt, honey, and strawberries, ensuring even distribution. Enjoy