Number of servings: 1

Nutritional values per serving:

Calories: 280 kcal | Fat: 23g | Carbohydrates: 3g | Protein: 16g | Fiber: 1g

Ingredients:

• Eggs: 2 large eggs
• Goat cheese: 60 grams
• Extra virgin olive oil: 15 ml (about 1 tablespoon)
• Fresh spinach: 30 grams
• Salt and pepper to taste
• Optional: red pepper flakes or fresh herbs (such as chives or parsley) for garnish

Directions:

1. Wash spinach, crumble goat cheese.
2. Sauté spinach in olive oil until wilted. Set aside.
3. Whisk eggs with salt and pepper. Cook in skillet until almost set.
4. Add spinach and goat cheese to eggs. Fold until cheese melts.
5. Garnish with optional toppings and enjoy.

Number of servings: 1

Nutritional values per serving:

Calories: 350 kcal | Fat: 25g | Carbohydrates: 10g | Protein: 30g | Fiber: 6g

Ingredients:

• Chicken breast: 1 small (approximately 100 grams)
• Mixed greens: 2 cups (60 grams)
• Cherry tomatoes: 5-6 (50 grams), halved
• Cucumber: 1/2 medium (50 grams), sliced
• Avocado: 1/2 small (50 grams), sliced
• Red onion: 1/4 small (25 grams), thinly sliced
• Feta cheese: 15 grams, crumbled
• Extra virgin olive oil: 1 tablespoon (15 ml)
• Lemon juice: 1 tablespoon (15 ml)
• Salt and pepper to taste
• Optional: fresh herbs (such as parsley or cilantro) for garnish

Directions:

1. Season the chicken breast with salt and pepper. Grill over medium heat for 5-7 minutes on each side, or until fully cooked. Let it rest for a few minutes, then slice.
2. Wash and prepare the mixed greens, cherry tomatoes, cucumber, avocado, and red onion.
3. In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, avocado, and red onion. Top with the grilled chicken slices.
4. Sprinkle the feta cheese over the salad. Drizzle with olive oil and lemon juice.
5. Season with salt and pepper to taste. Garnish with fresh herbs if desired and enjoy immediately.

Number of servings: 1

Nutritional values per serving:

Calories: 200 kcal | Fat: 6g | Carbohydrates: 25g | Protein: 15g | Fiber: 5g

Ingredients:

• 0% fat Greek yogurt: 150 grams
• Ground cinnamon: a pinch
• Mixed berries (fresh or frozen): 90 grams
• Mixed nuts: 2 tablespoons (about 25 grams)
• Unsweetened shredded coconut flakes: 2 tablespoons (about 25 grams)
• 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 nuts, mixed berries and coconut flakes.
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: 360 kcal | Fat: 22g | Carbohydrates: 8g | Fiber: 4g | Protein: 30g

Ingredients:

• Salmon fillet: 1 (about 150 grams)
• Asparagus spears: 6-8 spears (about 150 grams), trimmed
• Olive oil: 1 tablespoon (15 ml)
• Salt and pepper to taste
• Lemon: 1/2, sliced for garnish
• Fresh herbs (such as parsley, dill, or thyme): for garnish
• For the Lemon Herb Sauce:
• Fresh lemon juice: 1 tablespoon (15 ml)
• Olive oil: 1 tablespoon (15 ml)
• Fresh herbs (such as parsley, dill, or thyme): 1 tablespoon, chopped
• Salt and pepper to taste

Directions:

1. Preheat the oven to 375°F (190°C). Place the salmon fillet and trimmed asparagus spears on a baking sheet. Drizzle with olive oil and season with salt and pepper.
2. Bake in the oven for about 12-15 minutes. In a small bowl, whisk together the lemon juice, olive oil, chopped fresh herbs, salt, and pepper to make the sauce.
3. Transfer the baked salmon and asparagus to a serving plate. Drizzle the sauce over the salmon. Garnish with lemon slices and fresh herbs. Enjoy.

Number of servings: 1

Nutritional values per serving:

Calories: 200 kcal | Fat: 10g | Carbohydrates: 17g | Protein: 11g | Fiber: 3g

Ingredients:

• Greek yogurt: 150 grams
• Mixed berries: 50 grams (e.g., strawberries, blueberries, raspberries)
• Nuts: 15 grams (e.g., almonds, walnuts, or a mix)
• Honey: 1 teaspoon (5 ml)
• Optional: a pinch of cinnamon or vanilla extract for extra flavor

Directions:

1. Wash and slice berries if needed. Chop nuts if desired.
2. In a bowl or glass, add half of the Greek yogurt. Layer half of the mixed berries on top of the yogurt.
3. Sprinkle half of the nuts over the berries. Add the remaining yogurt, berries, and nuts.
4. Top with honey and optionally sprinkle with cinnamon or vanilla extract. Enjoy immediately.

Number of servings: 1

Nutritional values per serving:

Calories: 200 kcal | Fat: 10g | Carbohydrates: 7g | Protein: 20g | Fiber: 3g

Ingredients:

• Shrimp: 100 grams (about 6-8 medium shrimp), peeled and deveined
• Broccoli: 1/2 cup (45 grams), cut into small florets
• Cauliflower rice: 1/2 cup (60 grams)
• Extra virgin olive oil: 1 tablespoon (15 ml), divided
• Garlic: 1/2 clove, minced
• Lemon juice: 1/2 tablespoon (7.5 ml)
• Salt and pepper to taste
• Optional: red pepper flakes or fresh herbs (such as parsley or cilantro) for garnish

Directions:

1. Marinate shrimp for 10 minutes with olive oil, lemon juice, garlic, salt, and pepper.
2. Grill shrimp for 2-3 minutes per side until pink and cooked through.
3. Sauté broccoli for 4-5 minutes until tender-crisp.
4. Cook cauliflower rice in the same skillet until heated and slightly browned.
5. Serve cauliflower rice and broccoli topped with shrimp.
6. Garnish optionally with red pepper flakes or herbs.

Number of servings: 1

Nutritional values per serving:

Calories: 200 kcal | Fat: 6g | Carbohydrates: 25g | Protein: 15g | Fiber: 5g

Ingredients:

• Carrot: 1 medium (about 60 grams), peeled and cut into sticks
• Hummus: 2 tablespoons (about 30 grams)

Directions:

1. Peel the carrot and cut it into sticks.
2. Place the carrot sticks on a plate. Serve with hummus for dipping.

Number of servings: 1

Nutritional values per serving:

Calories: 300 kcal | Fat: 15g | Carbohydrates: 25g | Protein: 15g | Fiber: 8g

Ingredients:

• Firm tofu: 100 grams, drained and cubed
• Mixed vegetables: 1 cup (120 grams) (e.g., bell peppers, broccoli, snap peas, carrots), chopped
• Soy sauce or tamari: 1 tablespoon (15 ml)
• Garlic: 1 clove, minced
• Ginger: 1 teaspoon, grated
• Olive oil or sesame oil: 1 tablespoon (15 ml)
• Green onions: 1 stalk, sliced (optional)
• Salt and pepper to taste
• Cauliflower: 1 cup (100 grams), grated or processed into rice-sized pieces
• Olive oil or sesame oil: 1 teaspoon (5 ml)
• Salt and pepper to taste

Directions:

1. Heat oil in skillet, cook tofu until golden (5-7 mins). Set aside.
2. In the same skillet, stir-fry vegetables for 5-7 mins.
3. Add garlic, ginger, and tofu to vegetables. Stir in soy sauce. Cook 2-3 mins.
4. Heat oil in another skillet. Cook cauliflower rice for 5 mins. Season with salt and pepper.
5. Place cauliflower rice on a plate, top with tofu stir-fry. Enjoy.

Number of servings: 1

Nutritional values per serving:

Calories: 200 kcal | Fat: 13g | Carbohydrates: 12g | Protein: 10g | Fiber: 7g

Ingredients:

• Fresh spinach: 1 cup (30 grams)
• Unsweetened almond milk: 240 ml (1 cup)
• Greek yogurt: 100 grams (1/2 cup)
• Avocado: 1/2 small (about 50 grams)
• Cucumber: 1/2 medium (about 50 grams)
• Fresh lemon juice: 1 tablespoon (15 ml)
• Chia seeds: 1 tablespoon (10 grams)
• Ice cubes: a few (optional)
• Stevia or your preferred low-carb sweetener: to taste (optional)

Directions:

1. Wash the spinach and cucumber. Peel and pit the avocado.
2. Add all ingredients (spinach, almond milk, Greek yogurt, avocado, cucumber, lemon juice, chia seeds, and ice cubes if using) into a blender.
3. Add stevia or your preferred low-carb sweetener if desired.
4. Pour into a glass and enjoy immediately.

Number of servings: 1

Nutritional values per serving:

Calories: 300 kcal | Fat: 5g | Carbohydrates: 50g | Protein: 15g | Fiber: 15g

Ingredients:

• Dried lentils: 60 grams (1/4 cup), rinsed
• Water or vegetable broth: 500 ml (2 cups)
• Onion: 1/4 medium (25 grams), diced
• Carrot: 1/2 medium (30 grams), diced
• Celery: 1/2 stalk (30 grams), diced
• Garlic: 1 clove, minced
• Extra virgin olive oil: 1 teaspoon (5 ml)
• Canned diced tomatoes: 100 grams (1/2 cup)
• Salt and pepper to taste
• Whole wheat bread: 1 slice (30 grams)

Directions:

1. Heat olive oil in a pot over medium heat. Add diced onion, carrot, and celery. Sauté until softened, about 5 minutes. Add minced garlic and sauté for 1 minute.
2. Add lentils, water or broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
3. Season with salt and pepper. Serve with a slice of whole wheat bread.

Number of servings: 1

Nutritional values per serving:

Calories: 180 kcal | Fat: 14g | Carbohydrates: 10g | Fiber: 3g | Protein: 5g

Ingredients:

• Almonds: 1 ounce (about 28 grams), unsalted
• Dark chocolate: 1 piece (about 15 grams), at least 70% cocoa content or reduced sugar chocolate

Directions:

Simply enjoy the almonds together with the dark chocolate or low-sugar chocolate.

Number of servings: 1

Nutritional values per serving:

Calories: 300 kcal | Fat: 20g | Carbohydrates: 10g | Protein: 25g | Fiber: 3g

Ingredients:

• Shrimp: 150 grams (about 10-12 medium shrimp), peeled and deveined
• Zucchini: 1 medium (about 200 grams), spiralized into noodles
• Garlic: 2 cloves, minced
• Olive oil: 1 tablespoon (15 ml)
• Lemon juice: 1 tablespoon (15 ml)
• Butter: 1 tablespoon (15 grams)
• Red pepper flakes: 1/4 teaspoon (optional)
• Fresh parsley: 1 tablespoon, chopped
• Salt and pepper to taste

Directions:

1. Spiralize the zucchini into noodles and set aside.
2. Heat olive oil in a skillet. Add minced garlic and red pepper flakes (if using) and sauté for 1 minute until fragrant. Add shrimp and cook about 2-3 minutes per side. Remove shrimp from the skillet and set aside.
3. In the same skillet, add butter and let it melt. Add lemon juice and stir to combine. Add zucchini noodles to the skillet and toss to coat in the sauce. Cook for 2-3 minutes.
4. Return shrimp to the skillet and toss with the zucchini noodles. Season with salt and pepper to taste.
5. Garnish with chopped parsley. Serve immediately.

Number of servings: 1

Nutritional values per serving:

Calories: 250 kcal | Fat: 20g | Carbohydrates: 6g | Protein: 14g | Fiber: 2g

Ingredients:

• Eggs: 2 large eggs (approximately 100 grams)
• Bell pepper: 1/4 medium (about 30 grams), diced
• Onion: 1/4 small (about 25 grams), diced
• Zucchini: 1/4 small (about 30 grams), diced (or another preferred vegetable like kale or broccoli)
• Cherry tomatoes: 4-5 (about 40 grams), halved
• Extra virgin olive oil: 1 tablespoon (15 ml)
• Salt and pepper to taste
• Optional: grated cheese (15 grams), fresh herbs (such as parsley or chives) for garnish

Directions:

1. Dice vegetables. Sauté bell pepper, onion, and zucchini in olive oil until soft. Add tomatoes, cook 1-2 minutes.
2. Whisk eggs with salt and pepper.
3. Pour eggs over veggies, cook until mostly set. Add cheese if using, fold in half, cook 1 more minute.
4. Garnish with herbs if desired and enjoy immediately.

Number of servings: 1

Nutritional values per serving:

Calories: 200 kcal | Fat: 12g | Carbohydrates: 4g | Protein: 20g | Fiber: 2g

Ingredients:

• Canned tuna: 1 small can (about 100 grams), drained
• Mixed greens: 1 cup (30 grams)
• Olives: 5-6 (15 grams), sliced
• Red onion: 1/8 small (10 grams), thinly sliced
• Extra virgin olive oil: 1 teaspoon (5 ml)
• Lemon juice: 1 teaspoon (5 ml)
• Salt and pepper to taste
• Optional: cherry tomatoes, 2-3 (25 grams), halved
• Optional: fresh herbs (such as parsley or basil) for garnish

Directions:

1. Drain the tuna and place it in a bowl. Thinly slice the red onion and olives. Halve the cherry tomatoes if using.
2. On a plate or in a bowl, arrange the mixed greens. Top with the tuna, sliced olives, red onion, and cherry tomatoes if using.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
4. Drizzle the dressing over the salad. Toss gently to combine. Garnish with fresh herbs if desired and enjoy immediately.

Number of servings: 1

Nutritional values per serving:

Calories: 43 kcal | Fat: 3.3g | Carbohydrates: 1.9g | Fiber: 2.5g | Protein: 0.7g

Number of servings: 1

Nutritional values per serving:

Calories: 360 kcal | Fat: 20g | Carbohydrates: 11g | Fiber: 4g | Protein: 38g

Ingredients:

• Barramundi fillet: 200g
• Brussels: 70g, trimmed and halved
• Tomato: 50g, cut in half
• Extra virgin olive oil: 15g
• Garlic: 5g, minced
• Black pepper and salt: to taste
• Lemon: 1/3, sliced
• Fresh thyme: 1-5g

Directions:

1. Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper.
2. In a small bowl, toss Brussels sprouts and cherry tomatoes with olive oil, thyme, garlic, salt, and pepper. Spread them out on the prepared baking sheet.
3. Place the Barramundi filet on the baking sheet. Season with salt and pepper.
4. Bake for 15-20 minutes, serve with a lemon wedge for a squeeze of fresh flavor (optional).

Number of servings: 1

Nutritional values per serving:

Calories: 250 kcal | Fat: 18g | Carbohydrates: 20g | Protein: 6g | Fiber: 10g

Ingredients:

• Whole grain or low-carb bread: 1 slice
• Avocado: 1/2 medium (about 75 grams)
• Tomato: 1/2 medium (about 50 grams), sliced
• Hemp seeds: 1 tablespoon (10 grams)
• Lemon juice: 1 teaspoon (5 ml)
• Salt and pepper to taste
• Optional: red pepper flakes or fresh herbs (such as basil or cilantro) for garnish

Directions:

1. Toast the slice of bread to your desired level of crispiness.
2. In a small bowl, mash the avocado with lemon juice, salt, and pepper.
3. Spread the mashed avocado evenly over the toasted bread.
4. Place the tomato slices on top of the avocado.
5. Sprinkle the hemp seeds over the tomato slices.
6. Garnish with optional red pepper flakes or fresh herbs and enjoy immediately.

Number of servings: 1

Nutritional values per serving:

Calories: 300 kcal | Fat: 8g | Carbohydrates: 30g | Protein: 25g | Fiber: 6g

Ingredients:

• For the Pork Tenderloin:
• Pork tenderloin: 100 grams
• Olive oil: 1 teaspoon (5 ml)
• Salt and pepper to taste
• For the Quinoa Pilaf:
• Quinoa: 60 grams (1/4 cup), rinsed
• Salt and pepper to taste
• For the Broccoli:
• Broccoli: 1 cup (90 grams), cut into small florets
• Salt and pepper to taste

Directions:

1. Grill Pork: Preheat grill to medium-high. Brush pork with olive oil, season with salt and pepper. Grill for 10-12 minutes, turning occasionally. Let rest, then slice.
2. Cook Quinoa: Cook the quinoa according to the package instructions, adding salt and pepper to taste.
3. Cook Broccoli: Steam or microwave broccoli until tender (5-7 minutes). Season with salt and pepper.
4. Plate sliced pork, quinoa, and broccoli. Enjoy!

Number of servings: 1

Nutritional values per serving:

Calories: 200 kcal | Fat: 6g | Carbohydrates: 25g | Fiber: 8g | Protein: 15g

Ingredients:

• Greek yogurt: 150 grams (about 2/3 cup)
• Mixed berries (such as strawberries, blueberries, raspberries): 100 grams (about 1/2 cup)
• Chia seeds: 1 tablespoon (about 15 grams)
• Optional: honey or maple syrup for sweetness

Directions:

1. Scoop Greek yogurt into a bowl.
2. Wash and dry the mixed berries. If using strawberries, hull and slice them.
3. Arrange the mixed berries on top of the Greek yogurt.
4. Sprinkle chia seeds evenly over the yogurt and berries.
5. If desired, drizzle honey or maple syrup over the yogurt bowl for added sweetness. Enjoy immediately.

Number of servings: 1

Nutritional values per serving:

Calories: 400 kcal | Fat: 15g | Carbohydrates: 30g | Protein: 35g | Fiber: 6g

Ingredients:

• For the Chicken:
• Chicken breast: 1 (about 150 grams)
• Olive oil: 1 tablespoon (15 ml)
• Garlic powder: 1/2 teaspoon
• Paprika: 1/2 teaspoon
• Salt and pepper to taste
• For the Green Beans:
• Green beans: 100 grams, trimmed
• Olive oil: 1 teaspoon (5 ml)
• Salt and pepper to taste
• For the Quinoa:
• Quinoa: 50 grams (about 1/4 cup)
• Salt to taste

Directions:

1. Preheat oven to 375°F (190°C).
2. Season chicken with olive oil, garlic powder, paprika, salt, and pepper. Place it on a baking sheet.
3. Toss green beans with olive oil, salt, and pepper. Place them on the baking sheet.
4. Bake chicken and green beans for 20-25 minutes until chicken is cooked through.
5. Rinse quinoa. Cook it as instructed in the package. Plate cooked quinoa, add chicken and green beans. Serve immediately.

Number of servings: 1

Nutritional values per serving:

Calories: 250 kcal | Fat: 16g | Carbohydrates: 18g | Protein: 6g | Fiber: 10g

Ingredients:

• Chia seeds: 2 tablespoons (24 grams)
• Unsweetened almond milk: 120 ml (1/2 cup)
• Vanilla extract: 1/2 teaspoon (optional)
• Berries: 50 grams (e.g., strawberries, blueberries, raspberries)
• Mixed nuts: 15 grams (e.g., almonds, walnuts, or a mix)
• Sweetener: 1 teaspoon (5 ml) of honey or a low-carb sweetener (optional)

Directions:

1. In a bowl or jar, combine chia seeds, almond milk, and vanilla extract. Stir well to avoid clumping.
2. Cover and refrigerate for at least 2 hours or overnight, until it reaches a pudding-like consistency.
3. Wash and slice berries if needed. Chop nuts. Stir the chia pudding, then top with berries and nuts. Drizzle with honey or sweetener if using.
4. Enjoy immediately or keep refrigerated until ready to eat.

Number of servings: 1

Nutritional values per serving:

Calories: 250 kcal | Fat: 15g | Carbohydrates: 10g | Protein: 20g | Fiber: 5g

Ingredients:

• Shrimp: 100 grams (about 8-10 medium shrimp), peeled and deveined
• Avocado: 1/2 medium (about 75 grams), diced
• Mixed greens: 1 cup (30 grams)
• Cherry tomatoes: 4-5 (50 grams), halved
• Red onion: 1/8 small (10 grams), thinly sliced
• Olive oil: 1 teaspoon (5 ml)
• Lemon juice: 1 teaspoon (5 ml)
• Salt and pepper to taste

Directions:

1. Heat a skillet over medium heat. Add a little oil (optional) and cook the shrimp for 2-3 minutes on each side until pink and opaque. Let cool slightly.
2. In a bowl, combine mixed greens, diced avocado, cherry tomatoes, and red onion. Add the cooked shrimp on top.
3. Drizzle with olive oil and lemon juice. Season with salt and pepper.
4. Toss gently and serve immediately.

Number of servings: 1

Nutritional values per serving:

Calories: 102 kcal | Fat: 3.5g | Carbohydrates: 11g | Fiber: 5.6g | Protein: 6.4g

Number of servings: 1

Nutritional values per serving:

Calories: 450 kcal | Fat: 20g | Carbohydrates: 35g | Protein: 30g | Fiber: 6g

Ingredients:

• For the Barramundi:
• Barramundi fillet: 1 (about 150 grams)
• Olive oil: 1 tablespoon (15 ml)
• Lemon juice: 1 tablespoon (15 ml)
• Garlic, minced: 1 clove
• Dried oregano: 1/4 teaspoon
• Salt and pepper to taste
• Lemon slice for garnish
• For the Vegetables:
• Baked Potatoes:
• Potato: 1 medium (about 100 grams), cut into wedges
• Olive oil: 1/2 tablespoon (7.5 ml)
• Salt and pepper to taste
• Rosemary (optional)
• Roasted Asparagus:
• Asparagus: 5-6 spears, trimmed
• Olive oil: 1/2 tablespoon (7.5 ml)
• Salt and pepper to taste
• Lemon slice for serving

Directions:

1. Preheat oven to 400°F (200°C).

2. Toss potato wedges with olive oil, salt, pepper, and rosemary (optional). Spread on a baking sheet and bake for 30-35 minutes, stirring halfway.

3. Toss asparagus with olive oil, salt, and pepper. Set aside.

4. Rub barramundi with olive oil, lemon juice, garlic, oregano, salt, and pepper. Place on a baking sheet lined with parchment paper.

5. During the last 10-12 minutes of potato roasting, place barramundi and asparagus in the oven. Bake until the fish is opaque and flakes easily, and the asparagus is tender.

6. Plate potatoes, asparagus, and barramundi. Garnish with a lemon slice and serve immediately.

Number of servings: 1

Nutritional values per serving:

Calories: 250 kcal | Fat: 10g | Carbohydrates: 36g | Protein: 6g | Fiber: 6g

Ingredients:

• Rolled oats: 40 grams (1/2 cup)
• Water or unsweetened almond milk: 240 ml (1 cup)
• Berries: 50 grams (e.g., strawberries, blueberries, raspberries)
• Mixed nuts: 15 grams (e.g., almonds, walnuts, or a mix), chopped
• Sweetener: 1 teaspoon (5 ml) of honey or a low-carb sweetener (optional)
• Cinnamon ground: 1/4 teaspoon (optional)
• Salt: a pinch

Directions:

1. In a small pot, bring water or almond milk to a boil. Add a pinch of salt and the rolled oats. Reduce heat and simmer, stirring occasionally, for about 5-7 minutes until the oats are cooked and creamy.
2. While the oats are cooking, wash and slice the berries if needed. Chop the nuts.
3. Pour the cooked oats into a bowl. Top with berries and chopped nuts. Sprinkle with cinnamon if using and drizzle with honey or sweetener if desired. Enjoy immediately.

Number of servings: 1

Nutritional values per serving:

Calories: 200 kcal | Fat: 8g | Carbohydrates: 24g | Protein: 6g | Fiber: 6g

Ingredients:

• Quinoa: 30 grams (2 tablespoons), rinsed
• Water: 60 ml (1/4 cup)
• Chickpeas: 30 grams (about 2 tablespoons), cooked or canned, drained and rinsed
• Cucumber: 1/2 medium (about 100 grams), diced
• Bell pepper: 1/4 medium (about 40 grams), diced
• Red onion: 1/8 small (10 grams), finely chopped
• Olive oil: 1 teaspoon (5 ml)
• Lemon juice: 1 teaspoon (5 ml)
• Salt and pepper to taste
• Optional: fresh herbs (such as parsley or cilantro) for garnish

Directions:

1. Cook the quinoa according to the package instructions. Let cool slightly.
2. Dice the cucumber and bell pepper. Finely chop the red onion.
3. In a bowl, combine cooked quinoa, chickpeas, cucumber, bell pepper, and red onion.
4. Drizzle with olive oil and lemon juice. Season with salt and pepper.
5. Toss gently to combine. Garnish with fresh herbs if desired. Serve immediately or chill for later.

Number of servings: 1

Nutritional values per serving:

Calories: 250 kcal | Fat: 15g | Carbohydrates: 25g | Fiber: 6g | Protein: 5g

Ingredients:

• Apple: 1 medium (about 180 grams), cored and sliced
• Almond butter: 2 tablespoons (about 32 grams)

Directions:

1. Wash and dry the apple. Core it and slice it into wedges or rounds.
2. Place the apple slices on a plate or serving dish. Serve with almond butter for dipping or spreading.

Number of servings: 1

Nutritional values per serving:

Calories: 300 kcal | Fat: 15g | Carbohydrates: 25g | Protein: 15g | Fiber: 8g

Ingredients:

• Beef (sirloin or flank steak): 150 grams, thinly sliced
• Bell pepper: 1 medium (about 120 grams), sliced
• Broccoli florets: 1 cup (about 100 grams)
• Garlic: 2 cloves, minced
• Soy sauce or tamari: 1 tablespoon (15 ml)
• Olive oil or sesame oil: 1 tablespoon (15 ml)
• Ginger: 1 teaspoon, grated
• Cornstarch: 1 teaspoon (optional, for thickening)
• Water: 2 tablespoons (30 ml, optional, for sauce)
• Salt and pepper to taste
• Red pepper flakes: 1/4 teaspoon (optional)

Directions:

1. Season sliced beef with salt and pepper. If using cornstarch, toss the beef with cornstarch to coat evenly.
2. Heat 1/2 tablespoon of oil in a large skillet or wok over medium-high heat. Add the beef and cook for 2-3 minutes until browned. Remove and set aside.
3. In the same skillet, add the remaining 1/2 tablespoon of oil. Add minced garlic and ginger, and sauté for 1 minute until fragrant. Add bell pepper slices and broccoli florets. Stir-fry for 5-7 minutes until vegetables are tender-crisp.
4. Return the beef to the skillet. Add soy sauce (and water if using for a thinner sauce), stirring to combine. Cook for an additional 2-3 minutes, or until everything is heated through and the sauce thickens slightly.
5. Transfer to a plate and garnish with red pepper flakes if desired. Serve immediately.