Snack/ Dinner

Salad with tomatoes, chicken, olives and bread 449kcal

Ingredients

Green olives  15g

Romain lettuce 110g

Red onion 55g

Tomatoes 130g

chicken breast 145g

Instructions

  1. Toast the bread and then cut it into smaller pieces.
  2. Rinse the lettuce and tomatoes. Slice  the lettuce and dice the tomatoes. peel and slice the onion.
  3. Mix all the ingredients in a bowl and top with the toasted bread pieces.

 

Quark with muesli and berries  455 Kcal

Ingredients

Whole almonds, raw, with skin – 8g

Raisins – 10g

Coconut chips – 10g

Musli – 35g

Blueberries – 40g

Banana – 45g

Quark, natural 0.2% fat – 340g

Instructions

  1. Make the muesli by mixing the oats, raisins, coconut chips and chopped almonds.
  2. Add the quark to a bowl.
  3. Peel and slice the banana. Rinse the blueberries. Add the fruit to the quark with the muesli and serve.

Banana and cashew butter smoothie 500 Kcal

ingredients

cashew butter – 20g

Banana – 130g

protein shake – 55 g

frozen pineapple – 100g

Cinnamon 1-2tsp

Instructions

  1. Peel the banana and chop it into small chunks.
  2. Add all the ingredients along with some water, to a blender/food processor. Blend for about 30 seconds or until smooth. you may need to add more water to create a thinner consistency.
  3. Pour the smoothie into a glass and enjoy it.

 

Rice with Tuna & Pinda (Peanut) Sauce 530Kcal

Cooked Ingredients

Tuna 2 cup of tuna – 143g

Brown Rice – 100 g

Pinda Sauce – 30 g

 

Instructions:

  1. Cook the rice

Rinse the rice under cold water.

In a pot, bring water and salt to a boil. Add the rice, cover, and reduce heat to low. Cook until water is absorbed (~15-20 minutes). Fluff with a fork and set aside.

2  Prepare the tuna

In a bowl, mix drained tuna with soy sauce, sesame oil, garlic powder, and chili flakes.

Heat a pan over medium heat and lightly sauté the tuna mixture for 2-3 minutes until fragrant. Set aside.

3 Make the pinda sauce

In a small saucepan over low heat, combine peanut butter, coconut milk (or water), soy sauce, sambal, ginger, garlic, lime juice, and Honey.

Stir continuously until smooth and slightly thickened (about 5 minutes). If too thick, add a little water.

4 Assemble the dish
Serve the cooked rice in bowls, top with the tuna, and generously drizzle the peanut sauce over everything.

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