Salad with tomatoes, chicken, olives and bread 449kcal
Ingredients
Green olives 15g
Romain lettuce 110g
Red onion 55g
Tomatoes 130g
chicken breast 145g
Instructions
- Toast the bread and then cut it into smaller pieces.
- Rinse the lettuce and tomatoes. Slice the lettuce and dice the tomatoes. peel and slice the onion.
- 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
- Make the muesli by mixing the oats, raisins, coconut chips and chopped almonds.
- Add the quark to a bowl.
- 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
- Peel the banana and chop it into small chunks.
- 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.
- 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:
- 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.