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4 week plan

My meal plan

Week 1

Breakfast
1st snack
Main dish
Side dish
2nd snack
Main dish
Side dish

Low-carb Pancakes with Agave Syrup

Low-carb Pancakes with Agave Syrup
Pancakes are just comforting and they remind us of home. Enjoy these delicious low-carb pancakes, completely guilt-free. Add sweet agave syrup as the final touch for a very satisfying breakfast.

Nutrition Facts

Calories 275
Total Fat 18.5g 24%
Saturated Fat 5.8g 29%
Cholesterol 157mg 52%
Sodium 158mg 7%
Total Carbohydrate 17.8g 6%
Dietary Fiber 4.7g 17%
Total Sugars 0.9g
Protein 10.4g
Vitamin D 15mcg 75%
Calcium 63mg 5%
Iron 1mg 6%
Potassium 212mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 3 tbsp Agave syrup, plus more for serving
  • 1/4 cup Avocado oil
  • 1/4 cup Coconut Flour
  • 1 cup Almond Flour
  • 1/3 cup Almond milk
  • 1 tsp Baking powder
  • 5 large Eggs
  • 1 tsp Vanilla extract
  • 1/4 tsp Sea salt
  • 1 tsp Butter
Directions:
  1. In a large mixing bowl, combine all the ingredients except for the butter and whisk until a smooth batter forms.
  2. Preheat a thick-bottomed skillet over a low flame, add the butter and pour your pancake batter to form even circles.
  3. Once bubbles start forming in the batter and keep their shape when popped, flip your pancake.
  4. Remove when golden brown on both sides.
  5. Garnish with Agave syrup drizzle and optional fresh fruit.

Stuffed Baby Bella Mushrooms

Stuffed Baby Bella Mushrooms
Mushrooms are often overlooked, but they’re a tasty, satisfying, low calorie source of fiber, protein, and antioxidants. This is a snack you’ll want to share with your friends and family!

Nutrition Facts

Calories 682
Total Fat 61.5g 79%
Saturated Fat 25.1g 126%
Cholesterol 105mg 35%
Sodium 629mg 27%
Total Carbohydrate 8.8g 3%
Dietary Fiber 2.2g 8%
Total Sugars 4.6g
Protein 28.2g
Vitamin D 271mcg 1356%
Calcium 744mg 57%
Iron 3mg 18%
Potassium 532mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 Baby Bella mushrooms, or any medium-sized mushroom.
  • 1 ripe Tomato
  • 1/4 Onion
  • 1 small handful Basil
  • 100 grams cheese
  • Olive oil
  • Salt and Pepper
Directions:
  1. Preheat oven to 300 degrees.
  2. Remove the mushroom stems and chop them finely.
  3. Mince the tomato and onion, then mix with the mushroom stems.
  4. Chop basil coarsely and add it into the mixture.
  5. Season with salt and pepper.
  6. Stuff your mushrooms with the mixture, drizzle with olive oil, top with cheese
  7. Bake for ten minutes.
  8. Garnish with basil leaves.

Grilled Salmon and Citrus Vinaigrette Salad

Grilled Salmon and Citrus Vinaigrette Salad
You just can’t beat the savory flavor of a hearty Salmon filet. Especially when complimented with a citrusy salad. This lunch will bring a smile to your face.

Nutrition Facts

Calories 579
Total Fat 35.5g 45%
Saturated Fat 7.3g 37%
Cholesterol 120mg 40%
Sodium 402mg 17%
Total Carbohydrate 14.6g 5%
Dietary Fiber 5.2g 18%
Total Sugars 7g
Protein 54.9g
Vitamin D 0mcg 0%
Calcium 243mg 19%
Iron 2mg 11%
Potassium 1375mg 29%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients: The Salmon:
  • 250 gram Salmon fillets (4)
  • Olive oil
  • 1/4 tsp Garlic powder
  • 1/4 tsp Salt
  • 1/4 tsp dried Parsley
  • 1/4 tsp dried Onion
The Salad:
  • 5 Radicchio leaves, torn
  • 1 Orange, segmented
  • 1 Pink Grapefruit, segmented
  • 1 Avocado, sliced
  • ¼ cup Parmesan cheese
  • Salt and Pepper
The Dressing:
  • ¼ cup Olive oil
  • 2 tbsp Lemon juice
  • 1 clove Garlic, grated
  • ½ tsp Dijon mustard
Directions:
  1. Mix the spices and seasonings and set aside.
  2. Rub the Salmon with the spice mix and Olive oil.
  3. Preheat a skillet over medium heat and cook the Salmon 5-8 minutes per side.
  4. In a medium mixing bowl, combine the dressing ingredients and set aside.
  5. In a large mixing bowl, combine the salad ingredients and drizzle with the dressing.

Grilled Brussels Sprouts

Grilled Brussels Sprouts
Brussels sprouts are a seasonal specialty, but you can enjoy them all year round. The crunchiness and lovely bitterness are enhanced with the kiss of a hot skillet.

Nutrition Facts

Calories 156
Total Fat 10.4g 13%
Saturated Fat 3.1g 16%
Cholesterol 10mg 3%
Sodium 160mg 7%
Total Carbohydrate 11.4g 4%
Dietary Fiber 3.9g 14%
Total Sugars 2.9g
Protein 8.1g
Vitamin D 0mcg 0%
Calcium 164mg 13%
Iron 1mg 7%
Potassium 403mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 10 Brussels sprouts
  • 1 tbsp Olive oil
  • 1 tsp Onion powder
  • 1 tsp Garlic powder
  • 1 tsp Celery salt
  • 1 tsp grated Lemon zest
  • 1 tbsp Parmesan cheese
Directions:
  1. Trim the Brussels sprout ends and peel the outer leaves.
  2. Blanche the sprouts in a pot of boiling water with a tablespoon of salt for five minutes. Drain and set aside.
  3. In a medium mixing bowl, add the Brussels sprouts, the olive oil, garlic powder, onion powder and celery salt. Season with salt and pepper to taste.
  4. In a preheated, thick-bottomed skillet, add a splash of Olive oil and cook your Brussel sprouts stirring frequently..
  5. Remove from heat and toss with the lemon zest and Parmesan cheese.

Air Popped Popcorn

Air Popped Popcorn
Did you know popcorn is incredibly healthy? Especially if you cook it in an air popcorn machine. You need no fat or oil.

Nutrition Facts

Calories 104
Total Fat 1.3g 2%
Saturated Fat 0.2g 1%
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrate 21.1g 8%
Dietary Fiber 4.2g 15%
Total Sugars 0.7g
Protein 3.6g
Vitamin D 0mcg 0%
Calcium 5mg 0%
Iron 1mg 6%
Potassium 122mg 3%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 50 grams Popcorn kernels.
  • 1 tsp Garlic powder
  • 1 tsp Paprika
Directions:
  1. Pop your popcorn and toss with the garlic and paprika. If you don’t have an air popcorn maker, you can easily buy air-popped popcorn. Avoid microwave popcorn.

Salmon Maki Sushi

Salmon Maki Sushi
The most fashionable Japanese dishes are easier to make than you think. Nigiri sushi are one-bite lumps of sushi rice topped with your favorite fresh fish, and you can make them at home.

Nutrition Facts

Calories 110
Total Fat 0.2g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 585mg 25%
Total Carbohydrate 22.4g 8%
Dietary Fiber 0g 0%
Total Sugars 4g
Protein 1.8g
Vitamin D 0mcg 0%
Calcium 4mg 0%
Iron 0mg 0%
Potassium 1mg 0%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 2 cups Japanese sushi rice
  • 2 cups water
  • 1/4 cup Rice vinegar
  • 4 tsp Sugar
  • 1 tsp Salt
  • Your favorite sushi-grade, raw salmon, tuna or other fresh fish. Boiled shrimp is an alternative as well.
  • Soy sauce for serving
Directions:
  1. In a large bowl, rinse the rice with cold water, repeat until the water runs clear.
  2. Cook the rice on a stovetop, rice cooker or instant pot.
  3. In a small mixing bowl, combine the vinegar, sugar and salt. Stir until dissolved.
  4. Once the rice is cooked, turn it with a spatula while adding the vinegar mixture slowly.
  5. Let the rice cool. Form bite-sized lumps and top them with your fish of choice. Dip in soy sauce and enjoy!

Caprese Salad

Caprese Salad
The best side dishes are often straightforward and easy to put together. That’s why the Caprese salad is just so simple and popular.

Nutrition Facts

Calories 248
Total Fat 15.3g 20%
Saturated Fat 5.6g 28%
Cholesterol 23mg 8%
Sodium 273mg 12%
Total Carbohydrate 15.9g 6%
Dietary Fiber 4.5g 16%
Total Sugars 9.6g
Protein 15.4g
Vitamin D 0mcg 0%
Calcium 78mg 6%
Iron 1mg 7%
Potassium 886mg 19%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 Large ripe Tomatoes
  • 300 grams Mozzarella, in thick slices
  • 1/2 cup Basil leaves
  • Olive oil
  • Balsamic vinegar
  • Salt and Pepper
Directions:
  1. On your serving plate, alternate between sliced tomatoes, mozzarella and basil leaves in a circular arrangement.
  2. Drizzle with balsamic vinegar and olive oil. Season with salt and pepper.

Granola with Bananas

Granola with Bananas
Making your own granola is unbelievably satisfying. Mix and match your favorite nuts and seeds. Once you’re happy with your granola, you can even gift it to someone you love!

Nutrition Facts

Calories 612
Total Fat 41.6g 53%
Saturated Fat 22.1g 110%
Cholesterol 0mg 0%
Sodium 245mg 11%
Total Carbohydrate 56g 20%
Dietary Fiber 8.3g 30%
Total Sugars 22g
Protein 10.5g
Vitamin D 0mcg 0%
Calcium 47mg 4%
Iron 5mg 27%
Potassium 468mg 10%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • ½ cup Coconut oil
  • 1 tsp Sea salt
  • 1 cup Pecans
  • ½ cup Coconut flakes
  • 1 tsp Vanilla extract
  • ⅔ cup Dried cranberries
  • 4 cups Oats
  • ½ cup Honey
  • ½ cup Pepitas
  • ½ tsp Cinnamon
  • 1 Cup Almond milk per serving
  • 1 sliced Banana per serving
Directions:
  1. Preheat oven to 350 degrees. Line a baking tray with parchment paper.
  2. In a large mixing bowl, combine all the ingredients (except for the banana and the cranberries) and mix well.
  3. Spread your mixture over a baking tray.
  4. Bake for 10 minutes, stirring halfway.
  5. Let the granola cool and incorporate the cranberries. Store in an airtight container.
  6. Serve with your banana and almond milk.

Bruschetta

Bruschetta
Bruschetta are versatile two-biters. A nicely toasted slice of bread is the perfect vehicle for all the flavors you can think of.

Nutrition Facts

Calories 929
Total Fat 52.2g 67%
Saturated Fat 22g 110%
Cholesterol 92mg 31%
Sodium 1955mg 85%
Total Carbohydrate 78.3g 28%
Dietary Fiber 5.4g 19%
Total Sugars 5g
Protein 40g
Vitamin D 12mcg 60%
Calcium 643mg 49%
Iron 7mg 36%
Potassium 435mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 Baguette
  • 2 Strawberries
  • 6 assorted Olives
  • 12 Almonds
  • 1 tsp Paprika
  • 50 grams Edam cheese
  • 50 grams Blue cheese
  • 50 grams Cheddar cheese
  • 50 grams Brie
  • Olive oil
Directions:
  1. Choose any of the following bruschetta recipes and create your own!
  2. Slice the baguette into thick slices.
  3. In a skillet, over a low flame, heat 1 tablespoon of olive oil and slightly toast your bread on both sides.
  4. Top one baguette slice with Edam cheese and sprinkle it with paprika.
  5. Top one baguette slice with blue cheese and sliced strawberries.
  6. Top one baguette slice with cheddar cheese and olives.
  7. Top the last baguette slice with brie and crushed almonds.

Grilled Pork Chops and Asparagus

Grilled Pork Chops and Asparagus
Pork chops are satisfying, fork-tender, fatty and mildly sweet. Together, with a few grilled asparagus, you get a lunch that’s hard to beat.

Nutrition Facts

Calories 559
Total Fat 20.8g 27%
Saturated Fat 5.8g 29%
Cholesterol 243mg 81%
Sodium 974mg 42%
Total Carbohydrate 2.8g 1%
Dietary Fiber 0g 0%
Total Sugars 1.5g
Protein 87.7g
Vitamin D 0mcg 0%
Calcium 22mg 2%
Iron 4mg 21%
Potassium 1406mg 30%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 6 boneless Pork loin chops
  • ½ cup water
  • ⅓ cup light Soy sauce
  • 1/2 Lemon (just the grated zest)
  • ¼ cup Vegetable oil
  • 2 tsp Garlic, minced
  • Salt and pepper
Directions:
  1. In a medium-sized bowl, combine the water, oil, lemon zest and garlic along with your pork chops. Let the meat marinate in the refrigerator for at least one hour.
  2. Preheat a heavy cast-iron skillet and cook the pork chops to the desired temperature. (leaving out the marinade)
  3. Remove from heat and allow the meat to rest for five minutes.
  4. Coat the asparagus with oil and grill until tender. Season with salt and pepper.

Coleslaw Salad

Coleslaw Salad
For crunchy and creamy salads, there’s nothing like proper coleslaw. The perfect side dish to complement your diet with some color!

Nutrition Facts

Calories 201
Total Fat 15.2g 20%
Saturated Fat 2.2g 11%
Cholesterol 11mg 4%
Sodium 434mg 19%
Total Carbohydrate 15.9g 6%
Dietary Fiber 1.7g 6%
Total Sugars 5.1g
Protein 1.5g
Vitamin D 0mcg 0%
Calcium 47mg 4%
Iron 1mg 6%
Potassium 203mg 4%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1/2 medium Cabbage of your choice
  • 2 large Carrots
  • 1/2 cup fresh Parsley
  • 3/4 cup Mayonnaise
  • 2 tbsp Apple Cider vinegar
  • 2 tbsp Dijon mustard
  • 1 tsp Celery seeds
  • Salt and Pepper
Directions:
  1. Peel your carrots and remove the outer leaves from the cabbage.
  2. Quarter the cabbage and grate the carrots.
  3. Incorporate all the ingredients and mix everything with short strokes until you get the desired texture.
  4. Season with salt and pepper.

Homemade Power Bars

Homemade Power Bars
For an energy kick that won’t leave you hungry, there are few better foods than amaranth power bars. Making your own allows you to be creative and customize these tasty snacks!

Nutrition Facts

Calories 198
Total Fat 4.9g 6%
Saturated Fat 1.6g 8%
Cholesterol 1mg 0%
Sodium 117mg 5%
Total Carbohydrate 34.8g 13%
Dietary Fiber 3.4g 12%
Total Sugars 10.8g
Protein 6.2g
Vitamin D 0mcg 0%
Calcium 58mg 4%
Iron 3mg 17%
Potassium 164mg 3%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 2 cups popped Amaranth
  • 1/4 cup dried Cranberries
  • 1/4 cup Chocolate chips
  • 1/4 cup Pumpkin seeds, peeled
  • 1/2 cup Almond butter
  • 1/2 cup Brown Rice syrup
  • 1/2 tsp Salt
  • 1/2 tsp Vanilla extract
Directions:
  1. In a large bowl, combine the amaranth, cranberries, chocolate chips and pumpkin seeds.
  2. In a saucepan over a low flame, heat the almond butter, rice syrup, vanilla extract and salt.
  3. Remove from heat when bubbles form and add amaranth mixture.
  4. Spread the mixture on a baking tray lined with parchment paper.
  5. Refrigerate for 4 hours. Cut to the desired shape.

Quinoa Salad

Quinoa Salad
Quinoa is a superfood with all the protein you need. This quinoa bowl is all plant based and is wonderfully comforting.

Nutrition Facts

Calories 327
Total Fat 20.7g 27%
Saturated Fat 2.7g 13%
Cholesterol 0mg 0%
Sodium 24mg 1%
Total Carbohydrate 29.5g 11%
Dietary Fiber 4.2g 15%
Total Sugars 0.5g
Protein 8g
Vitamin D 0mcg 0%
Calcium 50mg 4%
Iron 2mg 14%
Potassium 350mg 7%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 cup Quinoa, rinsed
  • 2 cup fresh chopped Spinach or Arugula
  • ⅓ cup sliced Almonds
  • Salt and Pepper
The dressing:
  • 4 tbsp Olive oil
  • 2 tbsp fresh Lemon juice
  • 1 tsp Dijon mustard
Directions:
  1. In a saucepan, cook the quinoa with two cups of water, bring to a boil, and then let it simmer over medium heat.
  2. Once the water has evaporated, remove from heat. And set aside, covered with a lid.
  3. For the dressing, whisk the ingredients in a small bowl.
  4. Serve the quinoa, mixture with the dressing and top with crushed almonds, fresh spinach and season with pepper.

Peas with Cream

Peas with Cream
Smooth as silk and with the most refreshing flavor of green peas. This puree is a superb side dish with enormous versatility; you can add it to a variety of entrees. Serve it alongside anything from chicken to fish and enjoy the instantly recognizable taste of this cherished tiny veggie.

Nutrition Facts

Calories 129
Total Fat 0.7g 1%
Saturated Fat 0.1g 1%
Cholesterol 0mg 0%
Sodium 10mg 0%
Total Carbohydrate 23.4g 8%
Dietary Fiber 8.1g 29%
Total Sugars 9.9g
Protein 8.4g
Vitamin D 0mcg 0%
Calcium 42mg 3%
Iron 2mg 13%
Potassium 501mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 291 grams Peas
  • 9 grams Dried Tomato
  • 3 grams Spices of your choice for taste preference
Directions:
  1. Place peas in a saucepan and add 50-100 ml of water
  2. Simmer for 15-20 minutes on low heat.
  3. Add your favorite herbs and mash into a puree.
  4. Transfer to a bowl and sprinkle with dried tomatoes.

Greek Yogurt with Assorted Fruit

Greek Yogurt with Assorted Fruit
Greek yogurt is packed with protein and healthy fats, making it a wholesome breakfast that’s not too heavy... it’s just right. Be creative with your fruit toppings!

Nutrition Facts

Calories 372
Total Fat 13.2g 17%
Saturated Fat 4g 20%
Cholesterol 10mg 3%
Sodium 72mg 3%
Total Carbohydrate 40.9g 15%
Dietary Fiber 12.9g 46%
Total Sugars 19.9g
Protein 26.1g
Vitamin D 0mcg 0%
Calcium 400mg 31%
Iron 3mg 14%
Potassium 764mg 16%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 cup Greek yogurt
  • 2 Strawberries, diced
  • ½ Banana, sliced
  • ½ Kiwi, sliced
  • 2 tbsp Chia seeds
Directions:
  1. Pour the Greek yogurt into a bowl and top with your fruit. Preferably use fresh, seasonal fruit.
  2. Enjoy!

Caprese Mini-Skewers

Caprese Mini-Skewers
The Caprese salad is one of the most famous cold dishes in the world, and it’s easy to see why. The combination of mozzarella, tomatoes and basil is just perfect. Here is a new way to serve it!

Nutrition Facts

Calories 75
Total Fat 5g 6%
Saturated Fat 1.3g 6%
Cholesterol 4mg 3%
Sodium 49mg 2%
Total Carbohydrate 5.9g 2%
Dietary Fiber 1.7g 6%
Total Sugars 3.4g
Protein 3.1g
Vitamin D 0mcg 0%
Calcium 20mg 2%
Iron 0mg 2%
Potassium 300mg 6%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 8 Cherry Tomatoes
  • 200 grams Mozzarella cheese, cut into squares or bite-sized balls
  • 1 Fistful of fresh basil leaves
  • 1 Lime
  • Olive oil
  • Salt and Pepper
Directions:
  1. Using wooden skewers, alternate the tomatoes, basil leaves and cheese.
  2. Place the skewers in a bowl and squeeze the lime over everything. Add a drizzle of olive oil and sprinkle with salt and pepper.

Turkey Burgers

Turkey Burgers
Turkey burgers are not only healthier than regular burgers, but they’re also equally juicy and tasty!

Nutrition Facts

Calories 424
Total Fat 20.3g 26%
Saturated Fat 3.6g 18%
Cholesterol 168mg 56%
Sodium 400mg 17%
Total Carbohydrate 24.4g 9%
Dietary Fiber 1.5g 5%
Total Sugars 4.5g
Protein 40.2g
Vitamin D 4mcg 19%
Calcium 105mg 8%
Iron 5mg 26%
Potassium 503mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 500 grams ground aTurkey
  • 1 egg
  • 2 Garlic cloves, minced
  • 1 tbsp Worcestershire sauce
  • 2 tbsp freshly chopped Parsley
  • 1 tbsp Olive oil
  • Hamburger buns
  • Lettuce
  • Sliced Tomatoes
  • Your favorite dressings
Directions:
  1. In a large mixing bowl, combine the turkey meat, egg, garlic, parsley and Worcestershire sauce.
  2. Press into patties
  3. In a hot skillet, heat the olive oil and cook your patties until browned on both sides.
  4. Assemble your burger any way you please.

Mushrooms with Cream

Mushrooms with Cream
Earth and tender mushrooms in a creamy sauce livened with the enticing scents of rosemary, and a splash of soy sauce is just wonderful. Mushrooms are packed with essential minerals, so this side dish will nurture you while putting a smile on your face.

Nutrition Facts

Calories 176
Total Fat 14.1g 18%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 43mg 2%
Total Carbohydrate 12.3g 4%
Dietary Fiber 3.2g 11%
Total Sugars 3.3g
Protein 1.9g
Vitamin D 65mcg 324%
Calcium 20mg 2%
Iron 1mg 4%
Potassium 252mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 179g Mushrooms
  • 23g Cream 10%
  • 2g Rosemary (dried)
  • 18g Soy sauce
  • 7g Olive oil
Directions:
  1. Preheat oven to 220 degrees with fan on.
  2. Cut mushrooms into pieces and bake it for 15 minutes until ready.
  3. Then put it on a plate.
  4. Stew soy sauce, heavy cream and rosemary for 1-2 minutes over low heat.
  5. Pour the sauce on mushrooms.

Keto Shortbread Cookies

Keto Shortbread Cookies
Simple shortbread cookies, the very definition of beauty in its simplicity. Four ingredients are all you need for the crumbliest cookies ever.

Nutrition Facts

Calories 103
Total Fat 9.8g 13%
Saturated Fat 2.9g 14%
Cholesterol 10mg 3%
Sodium 27mg 1%
Total Carbohydrate 2.6g 1%
Dietary Fiber 1.5g 5%
Total Sugars 0.5g
Protein 2.6g
Vitamin D 3mcg 13%
Calcium 33mg 3%
Iron 0mg 2%
Potassium 88mg 2%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1.5 cups Almond flour
  • 4 tbsp Butter
  • 4 tbsp Monk fruit sweet extract
  • 1/2 tsp Vanilla extract
Directions:
  1. Preheat oven to 350 degrees and line a baking sheet with parchment paper.
  2. In a medium-sized mixing bowl, whip the butter and the sweetener until soft and well incorporated.
  3. Slowly add the vanilla extract and almond flour while beating.
  4. With a large spoon, form the dough into small balls and flatten them over the baking sheet. Score them with a fork.
  5. Bake for 10 minutes or until golden brown and firm.

Charcuterie Open Faced Sandwich

Charcuterie Open Faced Sandwich
No need to cook this gorgeous charcuterie open face sandwich. Just a light, but filling dish to give you a nutritional, energizing meal.

Nutrition Facts

Calories 958
Total Fat 20.2g 26%
Saturated Fat 6.2g 31%
Cholesterol 168mg 56%
Sodium 1657mg 72%
Total Carbohydrate 145.5g 53%
Dietary Fiber 8.1g 29%
Total Sugars 11.2g
Protein 52.8g
Vitamin D 8mcg 38%
Calcium 117mg 9%
Iron 17mg 96%
Potassium 378mg 8%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 slices of Ciabatta bread, sliced
  • 4 slices of deli Ham, Roast beef or Turkey
  • 4 slices of aged Cheddar
  • 4 pickles of your choice
  • 2 Eggs
  • 1 tsp Dijon or other mustard
  • Olive oil
Directions:
  1. In a hot skillet, add a teaspoon of olive oil and toast your bread slices on both sides and set aside..
  2. In a small saucepan, cook the eggs until firm. Remove and slice.
  3. Build your sandwich by spreading the mustard on the bread then add meat, cheese, pickles, egg slices and a drizzle of olive oil.

Grilled Mixed Veggies

Grilled Mixed Veggies
Earthy mushrooms, meaty eggplants and super nutritious zucchini, sauteed in extra virgin olive oil. We'll use this exciting mixture to top a crunchy crispbread, that’s an all-in-one side dish to take your dinner to the next level of tasty pleasure and heartiness.

Nutrition Facts

Calories 297
Total Fat 15.3g 20%
Saturated Fat 2.1g 10%
Cholesterol 0mg 0%
Sodium 30mg 1%
Total Carbohydrate 39.8g 14%
Dietary Fiber 20g 72%
Total Sugars 17.4g
Protein 8.2g
Vitamin D 65mcg 324%
Calcium 71mg 5%
Iron 2mg 13%
Potassium 1620mg 34%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 50 grams Mushrooms
  • 39 grams Eggplant
  • 31 grams Zucchini
  • 4 grams Olive oil
  • 20 grams Crispbread (gluten-free if you prefer)
  • 1 gram Herbs and Spices of choice to taste
Directions:
  1. Cut mushrooms, eggplant and zucchini into fairly thin slices.
  2. Place veggies in preheated pan. Add oil and stir fry for 7-10 minutes on medium heat until golden brown.
  3. Transfer everything to your plate. Add herbs and spices as desired.
  4. Enjoy your dish with the rice crispbread.

Sunny Side Up Open Face Sandwich

Sunny Side Up Open Face Sandwich
If there’s anything tastier than a sunny side up egg, it's this open face sandwich. It’s incredibly satisfying and looks straight out of a fancy Parisian bistro.

Nutrition Facts

Calories 191
Total Fat 11.1g 14%
Saturated Fat 4.7g 23%
Cholesterol 190mg 63%
Sodium 518mg 23%
Total Carbohydrate 11.7g 4%
Dietary Fiber 1.8g 6%
Total Sugars 4.6g
Protein 11.8g
Vitamin D 18mcg 90%
Calcium 53mg 4%
Iron 2mg 10%
Potassium 335mg 7%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 Slice of artisan bread
  • 1/2 Tomato, sliced
  • 1/2 Bell pepper, sliced
  • 1 tsp Butter
  • 1 slice deli Ham or Turkey
  • 1 Egg
  • Salt and Pepper to taste
Directions:
  1. Preheat a skillet, spread the butter on the bread and slightly brown on both sides. Set aside..
  2. Lightly sear your slice of ham or turkey. Set aside.
  3. Crack open the egg and cook from only one side until desired yoke firmness.
  4. Assemble your sandwich with the bread, meat, tomato, bell pepper and the egg.
  5. Season with salt and pepper.

Mixed Nuts

Mixed Nuts
Nuts are an authentic superfood. They’re a great source of healthy fats, fiber and protein, as well as loaded with vitamins and minerals. They’re delicious and will keep your hunger at bay between meals..

Nutrition Facts

Calories 516
Total Fat 45.2g 58%
Saturated Fat 3.3g 16%
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrate 20g 7%
Dietary Fiber 7g 25%
Total Sugars 9.6g
Protein 16.8g
Vitamin D 0mcg 0%
Calcium 128mg 10%
Iron 3mg 16%
Potassium 492mg 10%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 2 cups Pecans
  • 2 cups Almonds
  • 2 cups Walnuts
  • 1/4 cup Maple syrup
  • 2 tbsp Olive oil
  • 2 tbsp Dried assorted herbs
  • 1/4 tsp Cayenne pepper
  • Salt and Pepper
Directions:
  1. Preheat oven to 350 degrees.
  2. In a large mixing bowl, combine all the ingredients and mix.
  3. Spread the mixture on a baking tray lined with parchment paper and bake for 10 minutes.
  4. Let it cool and store in an airtight container.

Pesto Farfalle

Pesto Farfalle
Pasta is always a crowd-pleasing favorite and when it’s flavored with fresh, home-made pesto sauce, it’s one of those dishes you'll want as often as possible!

Nutrition Facts

Calories 292
Total Fat 22.5g 29%
Saturated Fat 3.2g 16%
Cholesterol 25mg 8%
Sodium 31mg 1%
Total Carbohydrate 19.3g 7%
Dietary Fiber 0.4g 1%
Total Sugars 0.3g
Protein 5.6g
Vitamin D 0mcg 0%
Calcium 41mg 3%
Iron 2mg 9%
Potassium 123mg 3%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 500 grams of Farfalle or your favorite pasta
  • 1 cup fresh Basil leaves
  • 3 cloves Garlic, peeled
  • 3 tbsp Pine nuts
  • 1/3 cup grated Parmesan cheese
  • 1/3 cup Olive oil
  • Salt and Pepper
Directions:
  1. Combine the basil, garlic, pine nuts, parmesan olive oil, salt and pepper in a food processor and blend until smooth.
  2. In a pot, boil water with a teaspoon of salt and cook your pasta al dente. Do not overcook.
  3. Combine the pasta with your home-made pesto sauce.

Spaghetti Carbonara

Spaghetti Carbonara
The king of creamy pasta, the carbonara, is a great source of carbs and protein. An entire meal in itself and the very essence of Rome.

Nutrition Facts

Calories 649
Total Fat 27.5g 35%
Saturated Fat 8.2g 41%
Cholesterol 337mg 112%
Sodium 734mg 32%
Total Carbohydrate 69.8g 25%
Dietary Fiber 0g 0%
Total Sugars 0.1g
Protein 30.1g
Vitamin D 18mcg 91%
Calcium 155mg 12%
Iron 5mg 28%
Potassium 384mg 8%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 100 grams Guanciale, pancetta or bacon
  • 50 grams grated Parmesan
  • 4 whole Eggs plus 2 yolks
  • 2 tbsp Olive oil
  • 500 grams Spaghetti
  • Salt and Pepper
Directions:
  1. Boil a large pot of water with two teaspoons of salt added.
  2. Cut the cured meat into strips.
  3. Whip the eggs and combine them with the Parmesan cheese.
  4. In a saucepan, brown the cured meat and add the cooked pasta and the egg mixture.
  5. Combine thoroughly and season with salt and pepper.

Strawberries and Nutella

Strawberries and Nutella
Not everything is about cooking. Sometimes the right combination of ingredients can make a tasty snack. In this case, ripe strawberries and nutty Nutella.

Nutrition Facts

Calories 572
Total Fat 30g 38%
Saturated Fat 28.4g 142%
Cholesterol 0mg 0%
Sodium 42mg 2%
Total Carbohydrate 69.5g 25%
Dietary Fiber 7.3g 26%
Total Sugars 58.8g
Protein 6.1g
Vitamin D 0mcg 0%
Calcium 123mg 9%
Iron 5mg 27%
Potassium 554mg 12%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 8 ripe Strawberries
  • 100 grams of Nutella
Directions:
  1. Wash strawberries and remove the stems.
  2. Serve with a small bowl of your Nutella.
  3. Dip and enjoy!

Zucchini Mini Pizza

Zucchini Mini Pizza
Zucchini is a noble veggie that can do it all. It’s also delicious in a healthy mini pizza. Treat yourself with these tiny pies which will nurture your body.

Nutrition Facts

Calories 264
Total Fat 14.2g 18%
Saturated Fat 6.2g 31%
Cholesterol 25mg 8%
Sodium 285mg 12%
Total Carbohydrate 27.9g 10%
Dietary Fiber 5.4g 19%
Total Sugars 6.4g
Protein 9.2g
Vitamin D 0mcg 0%
Calcium 44mg 3%
Iron 2mg 11%
Potassium 488mg 10%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 Ball of refrigerated Pizza dough
  • 16 oz Tomato puree
  • 1 small can of Corn
  • 1/2 red Onion, sliced
  • 1 medium Zucchini
  • 250 grams Mozzarella
  • 100 grams Cream cheese
  • 1 tsp dried Italian herbs
  • Olive oil
Directions:
  1. Preheat oven to 350 degrees.
  2. Cut your zucchini into chunks. Drain your corn and add them together with the onion into a food processor. Pulse a few times.
  3. Add the grated mozzarella cheese to the food processor and pulse to incorporate.
  4. Prep your store-bought pizza dough in circles on a lightly greased baking sheet.
  5. Spread the cream cheese over the pizza dough.
  6. Spread the tomato puree over all your mini pizzas
  7. Top with the zucchini mixture and bake for 15 minutes or until bubbly.

Rice Salad

Rice Salad
How could you not love this satisfying rice salad? A side dish as filling as it is tasty. The soy sauce really elevates this starchy dish, while lettuce and radish keep things refreshing.

Nutrition Facts

Calories 2226
Total Fat 134g 172%
Saturated Fat 117.9g 589%
Cholesterol 0mg 0%
Sodium 92mg 4%
Total Carbohydrate 247.2g 90%
Dietary Fiber 40.5g 145%
Total Sugars 58.3g
Protein 27.6g
Vitamin D 0mcg 0%
Calcium 82mg 6%
Iron 64mg 356%
Potassium 1817mg 39%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 34 grams Rice
  • 11 grams Radish
  • 11gram Iceberg Lettuce
  • 8 grams Lemon juice
  • 28 grams heavy Cream 10%
  • 1 grams Spices to taste
  • 6 grams Soy sauce
Directions:
  1. Cook rice for 15 minutes on high heat to al dente state. Do not overcook.
  2. When the rice is ready, transfer to a saucepan and simmer with heavy cream and soy sauce for 1 minute.
  3. Serve in a shallow bowl. Put lettuce leaves on top and sprinkle with lemon juice. Cut radish in cubes and add along with your Italian herbs.

Moroccan Quinoa

Moroccan Quinoa
Nothing is more comforting, yet exotic than a colorful bowl of quinoa Moroccan style. A dish as pretty as it is tasty and nutritious.

Nutrition Facts

Calories 425
Total Fat 15.5g 20%
Saturated Fat 2.9g 14%
Cholesterol 0mg 0%
Sodium 236mg 10%
Total Carbohydrate 63.7g 23%
Dietary Fiber 12.4g 44%
Total Sugars 27.9g
Protein 10.1g
Vitamin D 163mcg 815%
Calcium 173mg 13%
Iron 4mg 23%
Potassium 454mg 10%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 25 grams Quinoa
  • 163 grams Plant milk
  • 25 grams Chia seeds
  • 6 grams Coconut
  • 51 grams Banana
  • 14 grams Honey
Directions:
  1. Boil quinoa for 15-20 minutes on medium heat.
  2. Proportions should be 1:2. When ready, put it on a plate.
  3. Pour milk into a glass. Add chia seeds and let them soak for 15-20 minutes.
  4. When ready, add the mixture to quinoa.
  5. Cut the banana in slices and place on top of quinoa. Sprinkle with coconut and honey

Protein Bar

Protein Bar
Being healthy and having good habits is also about being smart. Sometimes that means getting yourself a few high-quality protein bars from your nutrition store and just pulling them out whenever you’re hungry.

Nutrition Facts

Calories 929
Total Fat 52.2g 67%
Saturated Fat 22g 110%
Cholesterol 92mg 31%
Sodium 1955mg 85%
Total Carbohydrate 78.3g 28%
Dietary Fiber 5.4g 19%
Total Sugars 5g
Protein 40g
Vitamin D 12mcg 60%
Calcium 643mg 49%
Iron 7mg 36%
Potassium 435mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 41 grams of your favorite protein bar
Directions:
  1. Ready to eat!

Turkey in Garlic Sauce

Turkey in Garlic Sauce
Turkey is one of the leanest types of meat on the planet meats you can find, meaning you can indulge your cravings guilt-free. Now, wait until you try it with this savory, creamy sauce! It might just be the tastiest turkey dish you’ve ever had.

Nutrition Facts

Calories 173
Total Fat 4.8g 6%
Saturated Fat 2.1g 11%
Cholesterol 60mg 20%
Sodium 1220mg 53%
Total Carbohydrate 10g 4%
Dietary Fiber 0.9g 3%
Total Sugars 4.3g
Protein 21.8g
Vitamin D 0mcg 0%
Calcium 56mg 4%
Iron 2mg 11%
Potassium 439mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 119 grams Turkey breast
  • 12 grams Garlic
  • 24 grams heavy Cream 10%
Directions:
  1. Place turkey breast into a pot with salted boiling water,cooking for 15-20 minutes on medium heat until done. Do not overcook.
  2. When done, take the turkey out and set aside on your plate.
  3. Crush the garlic with a garlic press (or chop). Mix with heavy cream, salt and pepper in a frying pan.
  4. Simmer on low heat for 2-3 minutes. Pour over turkey to complete your dish..

Greek Salad

Greek Salad
A colorful and refreshing salad is always a lovely side dish that will round off a hearty, but healthy lunch.

Nutrition Facts

Calories 486
Total Fat 42.2g 54%
Saturated Fat 11.9g 60%
Cholesterol 45mg 15%
Sodium 791mg 34%
Total Carbohydrate 23.4g 9%
Dietary Fiber 6.3g 22%
Total Sugars 13.5g
Protein 10.8g
Vitamin D 0mcg 0%
Calcium 324mg 25%
Iron 3mg 15%
Potassium 821mg 17%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 ripe Tomatoes, chopped into large cubes
  • 1/2 red Onion, sliced
  • 1 green Bell Pepper, sliced
  • 50 grams black Olives
  • 100 grams Feta cheese, diced
  • 4 tbsp Olive oil
  • 1 Lemon (squeezed over mixture)
  • 1 tsp dried Oregano
  • Salt and Pepper
Directions:
  1. In a large mixing bowl, combine all the ingredients and toss.
  2. Enjoy!

Extra Dark Chocolate

Extra Dark Chocolate
Chocolate is unquestionably one of the tastiest superfoods on the planet. All those antioxidants in each bite and the palate-coating texture, just feel like a treat... and you deserve a treat once in a while!

Nutrition Facts

Calories 150
Total Fat 8.3g 11%
Saturated Fat 5.8g 29%
Cholesterol 6mg 2%
Sodium 22mg 1%
Total Carbohydrate 16.6g 6%
Dietary Fiber 1g 3%
Total Sugars 14.4g
Protein 2.1g
Vitamin D 0mcg 0%
Calcium 53mg 4%
Iron 1mg 4%
Potassium 104mg 2%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 28g Dark chocolate
Directions:
  1. Really, just enjoy!

Flavorsome Stewed Turkey

Flavorsome Stewed Turkey
Stir-frying turkey meat with carrots and onions delivers a meaty stew that’s just irresistible. Five ingredients are all you need...and dinner is served!

Nutrition Facts

Calories 173
Total Fat 6.9g 9%
Saturated Fat 1.8g 9%
Cholesterol 59mg 20%
Sodium 73mg 3%
Total Carbohydrate 3.7g 1%
Dietary Fiber 1.2g 4%
Total Sugars 1.5g
Protein 23.2g
Vitamin D 0mcg 0%
Calcium 25mg 2%
Iron 8mg 45%
Potassium 332mg 7%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 78 grams Turkey
  • 26 grams Carrot
  • 5 grams Onion
  • 3 grams Olive oil
  • 1 grams Rosemary (dried)
  • Salt and Pepper
Directions:
  1. Cut the turkey into bite size or smaller cubes.
  2. Add oil and fry in a pan for 7-8 minutes on medium heat.
  3. Grate the carrot and add to the turkey.
  4. Fry for approx 8 minutes.
  5. Pour 50–70 ml of water in and simmer for 3 minutes covered.
  6. Add rosemary, salt and pepper to taste.

Stuffed Bell Peppers

Stuffed Bell Peppers
Colorful and cheesy, stuffed bell peppers are a great side dish to complement your meal. They’re incredibly easy to put together as well.

Nutrition Facts

Calories 135
Total Fat 6.2g 8%
Saturated Fat 2.3g 11%
Cholesterol 28mg 9%
Sodium 177mg 8%
Total Carbohydrate 5.7g 2%
Dietary Fiber 0.9g 3%
Total Sugars 3.3g
Protein 14.3g
Vitamin D 0mcg 0%
Calcium 114mg 9%
Iron 1mg 7%
Potassium 257mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 3 Large Bell Peppers
  • 250 grams ground Beef
  • 150 grams grated Cheddar or Jack cheese
  • 1/4 Red onion, diced
  • 2 cloves of Garlic, minced
  • Olive oil
  • Salt and Pepper
Directions:
  1. Preheat oven to 350 degrees. Line a baking pan with parchment paper.
  2. Slice the bell peppers lengthwise and remove the seeds.
  3. In a skillet, add a teaspoon of olive oil and sauté the onion and garlic. Then add the ground meat and cook thoroughly. Season with salt and pepper.
  4. Fill the bell peppers with the ground meat mixture, top with cheese and place neatly in the baking tray.
  5. Bake for 15 minutes or until the cheese is bubbly.

Oatmeal with cranberries

Oatmeal with cranberries
Cranberries are a fantastic source of antioxidants. Together with oat's dietary fiber, you have yourself a wholesome breakfast to energize you all day.

Nutrition Facts

Calories 276
Total Fat 9.1g 12%
Saturated Fat 1g 5%
Cholesterol 5mg 2%
Sodium 91mg 4%
Total Carbohydrate 36.8g 13%
Dietary Fiber 12.2g 44%
Total Sugars 16.1g
Protein 10.6g
Vitamin D 20mcg 100%
Calcium 212mg 16%
Iron 3mg 14%
Potassium 194mg 4%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 81 grams rolled Oats
  • 43 grams Cranberry
  • 16 grams Honey
  • 10 grams Lemon juice
Directions:
  1. Boil the water (150ml)
  2. Add oatmeal to the boiling water and cook it according to desired texture (5-7 min).
  3. Seve in a bowl and add cranberries as preferred.

Cottage Cheese and Cocoa treats

Cottage Cheese and Cocoa treats
These pretty cocoa treats are delicious and so much you won’t believe how healthy they are. It’s the cottage cheese and all that high-quality protein together with irresistible cocoa. How can you beat that?

Nutrition Facts

Calories 135
Total Fat 6.6g 8%
Saturated Fat 1.7g 8%
Cholesterol 4mg 1%
Sodium 210mg 9%
Total Carbohydrate 12g 4%
Dietary Fiber 2.4g 8%
Total Sugars 6.4g
Protein 10.5g
Vitamin D 0mcg 0%
Calcium 50mg 4%
Iron 1mg 8%
Potassium 249mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 51 grams Cottage cheese
  • 5 grams Cocoa powder
  • 10 grams Peanuts
  • 7 grams Honey
Directions:
  1. Mix cottage cheese, honey and cocoa.
  2. Form into bite size balls.
  3. In a frying pan, roast the peanuts for 3-5 minutes on low heat, then chop in a blender.
  4. Sprinkle or roll the balls in your peanut topping.

Fish Pesto

Fish Pesto
This sea inspired dish is nothing but a beauty. Incredibly easy to put together, you’ll find yourself enjoying your favorite delicious fish in no time. The fresh pesto sauce just lifts it to new heights.

Nutrition Facts

Calories 42
Total Fat 0.1g 0%
Saturated Fat 0g 0%
Cholesterol 5mg 2%
Sodium 210mg 9%
Total Carbohydrate 5.7g 2%
Dietary Fiber 1.5g 5%
Total Sugars 0g
Protein 4.8g
Vitamin D 0mcg 0%
Calcium 0mg 0%
Iron 0mg 0%
Potassium 0mg 0%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 120 grams Whitefish
  • 8 grams Peanut
  • 8 grams Basil
  • 2 grams Olive oil
  • 1 grams Oregano
Directions:
  1. Rinse the fish with water.
  2. Preheat oven to 180 degrees and wrap the fish in aluminum foil and bake for 17 minutes.
  3. Roast the peanuts in frying pan on low heat for 2-3 minutes until golden brown.
  4. Process peanuts, olive oil, fresh basil and oregano in a blender.
  5. Add lemon juice and salt to taste.
  6. Place fish on a plate and pour the sauce over the top.

Country-style Potatoes

Country-style Potatoes
Just a pinch of aromatic herbs and a little cream can make your potatoes wonderfully tasty, like a restaurant-quality side dish. There’s nothing not to love about this starchy complement.

Nutrition Facts

Calories 42
Total Fat 0.1g 0%
Saturated Fat 0g 0%
Cholesterol 5mg 2%
Sodium 210mg 9%
Total Carbohydrate 5.7g 2%
Dietary Fiber 1.5g 5%
Total Sugars 0g
Protein 4.8g
Vitamin D 0mcg 0%
Calcium 0mg 0%
Iron 0mg 0%
Potassium 0mg 0%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 128 grams Potato
  • 11 grams Basil
  • 13 grams Celery
  • 33 grams heavy Cream 10%
  • 2 grams Spices to taste
Directions:
  1. Preheat oven to 200 degrees with the internal fan on.
  2. Cut your potato in small cubes and place it on a foil sheet.
  3. Add some soy sauce and wrap it tightly in the foil and bake for 20 minutes.
  4. Put the baked potato on a plate. Cover with heavy cream.
  5. Cut celery in pieces and place on top of the potato. Add basil and favorite herbs.

Apple

Apple
“An apple a day keeps the doctor away”...that’s the doctor’s opinion. Sometimes, a ripe apple is just what you need to keep your hunger at bay. Easy to carry around, apples are just nature’s gift to the world and...the perfect snack.

Nutrition Facts

Calories 303
Total Fat 1g 1%
Saturated Fat 0g %
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrate 80.4g 29%
Dietary Fiber 14.1g 50%
Total Sugars 60.6g
Protein 1.6g
Vitamin D 0mcg 0%
Calcium 3mg 0%
Iron 3mg 15%
Potassium 623mg 13%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 261 grams Apple
Directions:
  1. Ready to eat!

Peas with Curry Sauce

Peas with Curry Sauce
The taste of home and comfort in every spoonful...that’s what you can expect from this colorful, creamy sauce. The spicy curry really frames the sweet flavor of the peas.

Nutrition Facts

Calories 102
Total Fat 1.4g 2%
Saturated Fat 0.1g 0%
Cholesterol 0mg 0%
Sodium 7mg 0%
Total Carbohydrate 17.2g 6%
Dietary Fiber 5.6g 20%
Total Sugars 6.5g
Protein 5.7g
Vitamin D 0mcg 0%
Calcium 28mg 2%
Iron 2mg 9%
Potassium 322mg 7%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 100 grams Peas
  • 13 grams Curry sauce
  • 33 gramsTomato
Directions:
  1. Cook peas covered in a pan for 5-7 minutes.
  2. Add curry sauce and sliced tomato.

Quinoa Lettuce Wrap

Quinoa Lettuce Wrap
For a refreshing bite that’s also packed with nutrition, these lettuce wraps are an excellent way of complimenting your dinner. Let’s call them one-bite salads.

Nutrition Facts

Calories 83
Total Fat 3.3g 4%
Saturated Fat 0.4g 2%
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrate 11.6g 4%
Dietary Fiber 1.8g 6%
Total Sugars 0.9g
Protein 2.5g
Vitamin D 0mcg 0%
Calcium 18mg 1%
Iron 1mg 8%
Potassium 173mg 4%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 6 medium Lettuce leaves
  • 1/2 cup Quinoa, rinsed
  • 1/4 Onion, minced
  • 1 Tomato, diced
  • 1/2 cup Parsley leaves, chopped
  • Olive oil
  • 1 Lemon, juiced
  • Salt and Pepper
Directions:
  1. In a saucepan, cook the quinoa with 1 cup of water. Once it boils, lower temperature to medium heat until water is evaporated. Remove from heat and set aside covered with a lid.
  2. In a medium mixing bowl, add the onion, tomato, parsley, 2 teaspoons olive oil, and lemon juice.
  3. Once the quinoa is cold, combine with the onion and parsley mixture, adding salt and pepper.
  4. Fill your lettuce leaves and enjoy.

Fried Eggs with Tomatoes

Fried Eggs with Tomatoes
What a satisfying breakfast this is! Fried eggs, when combined with a tangy tomato sauce, become a breakfast you’ll want to repeat often. It goes without saying that this is a super nutritious breakfast too!

Nutrition Facts

Calories 358
Total Fat 24.9g 32%
Saturated Fat 6.4g 32%
Cholesterol 636mg 212%
Sodium 251mg 11%
Total Carbohydrate 12.3g 4%
Dietary Fiber 3.2g 11%
Total Sugars 8.1g
Protein 23.7g
Vitamin D 60mcg 299%
Calcium 119mg 9%
Iron 4mg 21%
Potassium 774mg 16%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 171 grams Eggs
  • 212 grams Tomato
  • 29 grams Onion
  • 8 grams Olive oil
Directions:
  1. Preheat the pan and add oil.
  2. Chop (fine or coarse) an onion.
  3. Cut tomatoes into bite size (or smaller) cubes.
  4. Add tomatoes and onions to the pan.
  5. Fry over medium heat for 2-3 minutes.
  6. Finally, crack in eggs and cook until desired tendernessready (2-3 min).
  7. Add seasoning to taste.

Basil Berry Yogurt

Basil Berry Yogurt
The sweet, minty aroma of basil round out a hearty bowl of berry-infused yogurt. This one just tastes like heaven. The easiest way to start the day off on the right foot.

Nutrition Facts

Calories 117
Total Fat 1.5g 2%
Saturated Fat 1g 5%
Cholesterol 6mg 2%
Sodium 69mg 3%
Total Carbohydrate 18.5g 7%
Dietary Fiber 3.1g 11%
Total Sugars 12.4g
Protein 6.4g
Vitamin D 0mcg 0%
Calcium 195mg 15%
Iron 1mg 3%
Potassium 406mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 33 grams Wild Berries
  • 3 grams Basil
  • 33 grams Banana
  • 98 grams Yogurt
Directions:
  1. Process all the ingredients in the blender.
  2. Pour into a glass or bottle.

Veal with Pineapple Sauce

Veal with Pineapple Sauce
Tender veal is incredibly compatible with a sweet and tangy pineapple sauce. You just can’t beat the balanced flavors. The tasty sauce is ready in 2 minutes, so there’s no way you’ll get this one wrong. It'll be your favorite veal dish...guaranteed.

Nutrition Facts

Calories 272
Total Fat 13.8g 18%
Saturated Fat 4.3g 22%
Cholesterol 123mg 41%
Sodium 103mg 4%
Total Carbohydrate 6.5g 2%
Dietary Fiber 1.3g 5%
Total Sugars 4.5g
Protein 29.8g
Vitamin D 0mcg 0%
Calcium 13mg 1%
Iron 7mg 40%
Potassium 603mg 13%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 119 grams Veal
  • 23 grams Pineapple
  • 69 grams Tomato
  • 5 grams Olive oil
  • 9 grams Red onion
  • Fistfull of Oregano
Directions:
  1. Preheat the pan on medium heat.
  2. Cut veal into thin pieces and fry it for 15-17 minutes, stirring frequently.
  3. Turn off heat, add oregano, cover the pan and set aside for a few minutes.
  4. Process all the other ingredients in a blender and pour the ready sauce on top of the meat.

Asian-style Rice

Asian-style Rice
Who can say no to a satisfying bowl of Asia-flavored rice? The combination of soy sauce and sesame seeds just makes this one a fantastic side dish to complement your lunch.

Nutrition Facts

Calories 252
Total Fat 3.1g 4%
Saturated Fat 0.4g 2%
Cholesterol 0mg 0%
Sodium 130mg 6%
Total Carbohydrate 47.7g 17%
Dietary Fiber 5.3g 19%
Total Sugars 4g
Protein 10.4g
Vitamin D 0mcg 0%
Calcium 61mg 5%
Iron 2mg 13%
Potassium 508mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 55 grams Wild Rice
  • 5 grams Sesame seeds
  • 2 grams Soy sauce
  • 110 grams Tomato
Directions:
  1. Boil rice for 15-20 minutes on medium heat. (proportions should be 1:3)
  2. When ready, rinse the rice with cold water and drain the excess water and transfer to your plate.
  3. Roast sesame seeds for 1-2 minutes on low heat.
  4. Chop tomato into cubes and mix all ingredients adding soy sauce to taste.

Hummus with Tomatoes

Hummus with Tomatoes
When it comes to snacks, hummus is near the top. This ultra healthy spread is simply delicious and a great source of high-quality, plant-based protein as well...so dig in!

Nutrition Facts

Calories 160
Total Fat 4.3g 6%
Saturated Fat 0.6g 3%
Cholesterol 0mg 0%
Sodium 158mg 7%
Total Carbohydrate 25g 9%
Dietary Fiber 7.7g 28%
Total Sugars 1.4g
Protein 6.2g
Vitamin D 0mcg 0%
Calcium 21mg 2%
Iron 1mg 6%
Potassium 221mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 41 grams Hummus
  • 27 grams Crispbread (gluten-free if desired)
  • 54 grams Tomato
Directions:
  1. Take rice crispbread. Spread hummus on crispbread.
  2. Slice tomato to desired thickness and place on top.

Brussels-Style Cutlets

Brussels-Style Cutlets
So, you think you know the taste of brussels sprouts? Well, you don’t until you try these nicely seasoned ones. They’re the perfect flavor to complement these juicy veal cutlet meatballs.

Nutrition Facts

Calories 151
Total Fat 6.1g 8%
Saturated Fat 2.4g 12%
Cholesterol 82mg 27%
Sodium 79mg 3%
Total Carbohydrate 3.4g 1%
Dietary Fiber 1.1g 4%
Total Sugars 1.4g
Protein 20.3g
Vitamin D 0mcg 0%
Calcium 11mg 1%
Iron 5mg 29%
Potassium 429mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 79 grams Veal
  • 21 grams Brussels Sprouts
  • 8 grams Tomato paste
  • 1 gram Seasonings of choice
Directions:
  1. Preheat oven to 200 degrees.
  2. Sprinkle veal with seasoning and wrap it in aluminum foil.
  3. Bake for 20 minutes with oven fan on.
  4. Simultaneously, bake brussels sprouts for 15-18 minutes.
  5. When the veal is ready, cut into pieces and process in a blender until desired texture.
  6. Form meatballs to desired size and place them in a pan.
  7. Add brussels sprouts, tomato paste. (add water if necessary)
  8. Simmer for 5 minutes on medium heat. Add seasoning to taste preference.

Avocado Toast with Hard Boiled Egg

Avocado Toast with Hard Boiled Egg
Avocado toast is not only the trendiest food right now, but it’s also crazy healthy! Lots of plant-based fats and whole grains to keep you on the right track.

Nutrition Facts

Calories 385
Total Fat 28.2g 36%
Saturated Fat 5.5g 28%
Cholesterol 82mg 27%
Sodium 257mg 11%
Total Carbohydrate 32.4g 12%
Dietary Fiber 9.9g 35%
Total Sugars 0.8g
Protein 7.3g
Vitamin D 8mcg 39%
Calcium 24mg 2%
Iron 2mg 9%
Potassium 543mg 12%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 slices Rye or Whole Grain bread
  • 2 ripe Avocados
  • 2 Eggs
  • 2 tbsp Pine nuts
  • Olive oil
  • Salt and Pepper
Directions:
  1. Heat a pan over low flame and add 1 tsp of olive oil.
  2. Roast pine nuts for 2 minutes. Set aside.
  3. In the same skillet, toast bread slices until golden brown. Set aside as well..
  4. In a medium saucepan, hard-boil eggs, peel, allow to cool and then slice fairly thin.
  5. Cut avocado into medium-sized chunks.
  6. Assemble your avocado toast with the ingredients above.
  7. Yummy!

Cottage Cheese Bruschetta

Cottage Cheese Bruschetta
Rice crisps and crisp breads are super versatile. They’re blank canvases for the tastiest meals, especially when you want a light breakfast. Topped with cottage cheese and onion spread, every palate-coating bite is incredibly satisfying, and you’ll feel light all day.

Nutrition Facts

Calories 592
Total Fat 7.4g 10%
Saturated Fat 3g 15%
Cholesterol 18mg 6%
Sodium 1420mg 62%
Total Carbohydrate 94.7g 34%
Dietary Fiber 9g 32%
Total Sugars 3.8g
Protein 35.3g
Vitamin D 0mcg 0%
Calcium 372mg 29%
Iron 1mg 3%
Potassium 319mg 7%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 188 grams Cottage cheese
  • 76 grams Crispbread (or gluten-free)
  • 8 grams Onion
Directions:
  1. Chop the onion. Mix with cottage cheese.
  2. Spread it on rice crispbread and add your favorite herbs

Kiwi Chia Pudding

Kiwi Chia Pudding
Chia seeds are authentic superfoods packed with lots of vitamins and minerals. Together with the immune-boosting kiwi, almond milk, and sweetened with honey, this one is a real treat that will keep you fit and happy.

Nutrition Facts

Calories 800
Total Fat 66.3g 85%
Saturated Fat 51.7g 258%
Cholesterol 0mg 0%
Sodium 44mg 2%
Total Carbohydrate 53.7g 20%
Dietary Fiber 17.3g 62%
Total Sugars 32.1g
Protein 11.1g
Vitamin D 0mcg 0%
Calcium 244mg 19%
Iron 6mg 36%
Potassium 994mg 21%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 112 grams Kiwi
  • 64 grams Almond milk
  • 6 grams Chia seeds
  • 6 grams Honey
Directions:
  1. Peel kiwi and process in a blender until smooth.
  2. Mix all the ingredients and let sit for 5-10 min before drinking.

Norwegian Style Chicken

Norwegian Style Chicken
From all chicken dishes in the world, this might be our favorite. The marinated chicken is juicy, tender and has the lovely warm flavors of soy sauce, garlic and balsamic vinegar. Together with a hearty addition of carrots and broccoli, this is a meal to share with your loved ones...for sure!

Nutrition Facts

Calories 210
Total Fat 5.4g 7%
Saturated Fat 1.6g 8%
Cholesterol 69mg 23%
Sodium 1032mg 45%
Total Carbohydrate 14.8g 5%
Dietary Fiber 4.1g 14%
Total Sugars 4.9g
Protein 25.8g
Vitamin D 0mcg 0%
Calcium 91mg 7%
Iron 2mg 9%
Potassium 921mg 20%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 74 grams Chicken breast
  • 39 grams Broccoli
  • 25 grams Carrot
  • 20 grams heavy Cream 10%
  • 7 grams Soy sauce
  • 3 grams Balsamic vinegar
  • 2 grams Garlic
Directions:
  1. Rinse chicken breast with water and cut into cubes. For the marinade (to make the chicken tender and juicy): whisk soy sauce, balsamic vinegar, smashed or chopped garlic. Marinate chicken for 5 minutes.
  2. While the chicken is marinating, clean and peel the carrot, grate it. Pull the broccoli florets apart and salt them to taste.
  3. Put the chicken breast on the preheated pan (no oil needed) and simmer covered for 5 minutes. Don’t forget to stir it! Add carrot and simmer together for 3-4 more minutes on medium heat. Then add broccoli and leave it covered for 5-7 minutes.
  4. Pour in the cream. Bring the sauce to a gentle simmer for about 5-7 minutes on medium heat.

Asian-style Rice

Asian-style Rice
Who can say no to a satisfying bowl of Asia-flavored rice? The combination of soy sauce and sesame seeds just makes this one a fantastic side dish to complement your lunch.

Nutrition Facts

Calories 252
Total Fat 3.1g 4%
Saturated Fat 0.4g 2%
Cholesterol 0mg 0%
Sodium 130mg 6%
Total Carbohydrate 47.7g 17%
Dietary Fiber 5.3g 19%
Total Sugars 4g
Protein 10.4g
Vitamin D 0mcg 0%
Calcium 61mg 5%
Iron 2mg 13%
Potassium 508mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 55 grams Wild Rice
  • 5 grams Sesame seeds
  • 2 grams Soy sauce
  • 110 grams Tomato
Directions:
  1. Boil rice for 15-20 minutes on medium heat. (proportions should be 1:3)
  2. When ready, rinse the rice with cold water and drain the excess water and transfer to your plate.
  3. Roast sesame seeds for 1-2 minutes on low heat.
  4. Chop tomato into cubes and mix all ingredients adding soy sauce to taste.

Hummus with Arugula

Hummus with Arugula
Snacks are meant to be easy to put together, tasty and nourishing. You’ll find these three virtues in a crispbread topped with chickpea-licious hummus, especially when garnished with crispy arugula, one of the healthiest leafy greens you can find. Drizzle your healthy snacks with balsamic vinegar for some extra tang.

Nutrition Facts

Calories 56
Total Fat 1.5g 2%
Saturated Fat 0.2g 1%
Cholesterol 0mg 0%
Sodium 57mg 2%
Total Carbohydrate 8.2g 3%
Dietary Fiber 2.5g 9%
Total Sugars 0.3g
Protein 2.2g
Vitamin D 0mcg 0%
Calcium 22mg 2%
Iron 1mg 3%
Potassium 80mg 2%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 31 grams Hummus
  • 31 grams Crispbread (or gluten-free)
  • 4 grams Arugula
  • 4 grams Balsamic vinegar
Directions:
  1. Spread hummus on crispbread.
  2. Place the arugula on top and finish it with balsamic vinegar to taste.

Veal Steak with Honey Sauce

Veal Steak with Honey Sauce
Garlic and honey come together for the most decadent sweet and savory flavor. Just what you need to top a thick and juicy grilled steak. High-quality protein to keep your body strong and healthy in a satisfying meal fit for a king.

Nutrition Facts

Calories 272
Total Fat 13.8g 18%
Saturated Fat 4.3g 22%
Cholesterol 123mg 41%
Sodium 103mg 4%
Total Carbohydrate 6.5g 2%
Dietary Fiber 1.3g 5%
Total Sugars 4.5g
Protein 29.8g
Vitamin D 0mcg 0%
Calcium 13mg 1%
Iron 7mg 40%
Potassium 603mg 13%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 73 grams Veal
  • 2 grams Honey
  • 3 grams Garlic
  • Spices to taste
Directions:
  1. Grill the veal or fry it in a pan without oil. Initially, start with higher heat to sear the meat Then lower heat to medium. It can take 12-22 minutes, depending on how thick the steak is.
  2. Squeeze garlic with a press and mix it with honey. Pour the sauce on the steak and add oregano, salt and seasoning to taste.

Pea Puree

Pea Puree
Smooth as silk and with the most refreshing flavor of green peas. This pure is a superb side dish with enormous versatility; you can serve it with a variety of things. Serve it alongside anything from chicken to fish and enjoy the instantly recognizable taste of this cherished small veggie.

Nutrition Facts

Calories 129
Total Fat 0.7g 1%
Saturated Fat 0.1g 1%
Cholesterol 0mg 0%
Sodium 10mg 0%
Total Carbohydrate 23.4g 8%
Dietary Fiber 8.1g 29%
Total Sugars 9.9g
Protein 8.4g
Vitamin D 0mcg 0%
Calcium 42mg 3%
Iron 2mg 13%
Potassium 501mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 291 grams Peas
  • 9 grams Dried tomato
  • 3 grams Spices to taste
Directions:
  1. Place peas in a preheated pan. Add 50-100 ml of water and simmer for 15-20 minutes on low heat.
  2. Add your favorite herbs and mash everything into a puree.
  3. Sprinkle the dish with dried tomatoes.

Greek Yogurt with Assorted Fruit

Greek Yogurt with Assorted Fruit
Greek yogurt is packed with protein and healthy fats, making it a wholesome breakfast that’s not too heavy... it’s just right. Be creative with your fruit toppings!

Nutrition Facts

Calories 372
Total Fat 13.2g 17%
Saturated Fat 4g 20%
Cholesterol 10mg 3%
Sodium 72mg 3%
Total Carbohydrate 40.9g 15%
Dietary Fiber 12.9g 46%
Total Sugars 19.9g
Protein 26.1g
Vitamin D 0mcg 0%
Calcium 400mg 31%
Iron 3mg 14%
Potassium 764mg 16%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 cup Greek yogurt
  • 2 Strawberries, diced
  • ½ Banana, sliced
  • ½ Kiwi, sliced
  • 2 tbsp Chia seeds
Directions:
  1. Pour the Greek yogurt into a bowl and top with your fruit. Preferably use fresh, seasonal fruit.
  2. Enjoy!

Stuffed Baby Bella Mushrooms

Stuffed Baby Bella Mushrooms
Mushrooms are often overlooked, but they’re a tasty, satisfying, low calorie source of fiber, protein, and antioxidants. This is a snack you’ll want to share with your friends and family!

Nutrition Facts

Calories 682
Total Fat 61.5g 79%
Saturated Fat 25.1g 126%
Cholesterol 105mg 35%
Sodium 629mg 27%
Total Carbohydrate 8.8g 3%
Dietary Fiber 2.2g 8%
Total Sugars 4.6g
Protein 28.2g
Vitamin D 271mcg 1356%
Calcium 744mg 57%
Iron 3mg 18%
Potassium 532mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 Baby Bella mushrooms, or any medium-sized mushroom.
  • 1 ripe Tomato
  • 1/4 Onion
  • 1 small handful Basil
  • 100 grams cheese
  • Olive oil
  • Salt and Pepper
Directions:
  1. Preheat oven to 300 degrees.
  2. Remove the mushroom stems and chop them finely.
  3. Mince the tomato and onion, then mix with the mushroom stems.
  4. Chop basil coarsely and add it into the mixture.
  5. Season with salt and pepper.
  6. Stuff your mushrooms with the mixture, drizzle with olive oil, top with cheese
  7. Bake for ten minutes.
  8. Garnish with basil leaves.

Pesto Farfalle

Pesto Farfalle
Pasta is always a crowd-pleasing favorite and when it’s flavored with fresh, home-made pesto sauce, it’s one of those dishes you want as often as possible!

Nutrition Facts

Calories 292
Total Fat 22.5g 29%
Saturated Fat 3.2g 16%
Cholesterol 25mg 8%
Sodium 31mg 1%
Total Carbohydrate 19.3g 7%
Dietary Fiber 0.4g 1%
Total Sugars 0.3g
Protein 5.6g
Vitamin D 0mcg 0%
Calcium 41mg 3%
Iron 2mg 9%
Potassium 123mg 3%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 500 grams of Farfalle or your favorite pasta
  • 1 cup fresh Basil leaves
  • 3 cloves Garlic, peeled
  • 3 tbsp Pine nuts
  • 1/3 cup grated Parmesan cheese
  • 1/3 cup Olive oil
  • Salt and Pepper
Directions:
  1. Combine the basil, garlic, pine nuts, parmesan olive oil, salt and pepper in a food processor and blend until smooth.
  2. In a pot, boil water with a teaspoon of salt and cook your pasta al dente. Do not overcook.
  3. Combine the pasta with your home-made pesto sauce.

Coleslaw Salad

Coleslaw Salad
For crunchy and creamy salads, there’s nothing like proper coleslaw. The perfect side dish to complement your diet with some color!

Nutrition Facts

Calories 201
Total Fat 15.2g 20%
Saturated Fat 2.2g 11%
Cholesterol 11mg 4%
Sodium 434mg 19%
Total Carbohydrate 15.9g 6%
Dietary Fiber 1.7g 6%
Total Sugars 5.1g
Protein 1.5g
Vitamin D 0mcg 0%
Calcium 47mg 4%
Iron 1mg 6%
Potassium 203mg 4%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1/2 medium Cabbage of your choice
  • 2 large Carrots
  • 1/2 cup fresh Parsley
  • 3/4 cup Mayonnaise
  • 2 tbsp Apple Cider vinegar
  • 2 tbsp Dijon mustard
  • 1 tsp Celery seeds
  • Salt and Pepper
Directions:
  1. Peel your carrots and remove the outer leaves from the cabbage.
  2. Quarter the cabbage and grate the carrots.
  3. Incorporate all the ingredients and mix everything with short strokes until you get the desired texture.
  4. Season with salt and pepper.

Keto Shortbread Cookies

Keto Shortbread Cookies
Simple shortbread cookies, the very definition of beauty in its simplicity. Four ingredients are all you need for the crumbliest cookies ever.

Nutrition Facts

Calories 103
Total Fat 9.8g 13%
Saturated Fat 2.9g 14%
Cholesterol 10mg 3%
Sodium 27mg 1%
Total Carbohydrate 2.6g 1%
Dietary Fiber 1.5g 5%
Total Sugars 0.5g
Protein 2.6g
Vitamin D 3mcg 13%
Calcium 33mg 3%
Iron 0mg 2%
Potassium 88mg 2%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1.5 cups Almond flour
  • 4 tbsp Butter
  • 4 tbsp Monk fruit sweet extract
  • 1/2 tsp Vanilla extract
Directions:
  1. Preheat oven to 350 degrees and line a baking sheet with parchment paper.
  2. In a medium-sized mixing bowl, whip the butter and the sweetener until soft and well incorporated.
  3. Slowly add the vanilla extract and almond flour while beating.
  4. With a large spoon, form the dough into small balls and flatten them over the baking sheet. Score them with a fork.
  5. Bake for 10 minutes or until golden brown and firm.

Zucchini Mini Pizza

Zucchini Mini Pizza
Zucchini is a noble veggie that can do it all. It’s also delicious in a healthy mini pizza. Treat yourself with these tiny pies which will nurture your body.

Nutrition Facts

Calories 264
Total Fat 14.2g 18%
Saturated Fat 6.2g 31%
Cholesterol 25mg 8%
Sodium 285mg 12%
Total Carbohydrate 27.9g 10%
Dietary Fiber 5.4g 19%
Total Sugars 6.4g
Protein 9.2g
Vitamin D 0mcg 0%
Calcium 44mg 3%
Iron 2mg 11%
Potassium 488mg 10%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 Ball of refrigerated Pizza dough
  • 16 oz Tomato puree
  • 1 small can of Corn
  • 1/2 red Onion, sliced
  • 1 medium Zucchini
  • 250 grams Mozzarella
  • 100 grams Cream cheese
  • 1 tsp dried Italian herbs
  • Olive oil
Directions:
  1. Preheat oven to 350 degrees.
  2. Cut your zucchini into chunks. Drain your corn and add them together with the onion into a food processor. Pulse a few times.
  3. Add the grated mozzarella cheese to the food processor and pulse to incorporate.
  4. Prep your store-bought pizza dough in circles on a lightly greased baking sheet.
  5. Spread the cream cheese over the pizza dough.
  6. Spread the tomato puree over all your mini pizzas
  7. Top with the zucchini mixture and bake for 15 minutes or until bubbly.

Avocado Toast with Hard Boiled Egg

Avocado Toast with Hard Boiled Egg
Avocado toast is not only the trendiest food right now, but it’s also crazy healthy! Lots of plant-based fats and whole grains to keep you on the right track.

Nutrition Facts

Calories 385
Total Fat 28.2g 36%
Saturated Fat 5.5g 28%
Cholesterol 82mg 27%
Sodium 257mg 11%
Total Carbohydrate 32.4g 12%
Dietary Fiber 9.9g 35%
Total Sugars 0.8g
Protein 7.3g
Vitamin D 8mcg 39%
Calcium 24mg 2%
Iron 2mg 9%
Potassium 543mg 12%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 slices Rye or Whole Grain bread
  • 2 ripe Avocados
  • 2 Eggs
  • 2 tbsp Pine nuts
  • Olive oil
  • Salt and Pepper
Directions:
  1. Heat a pan over low flame and add 1 tsp of olive oil.
  2. Roast pine nuts for 2 minutes. Set aside.
  3. In the same skillet, toast bread slices until golden brown. Set aside as well..
  4. In a medium saucepan, hard-boil eggs, peel, allow to cool and then slice fairly thin.
  5. Cut avocado into medium-sized chunks.
  6. Assemble your avocado toast with the ingredients above.
  7. Yummy!

Granola with Bananas

Granola with Bananas
Making your own granola is unbelievably satisfying. Mix and match your favorite nuts and seeds. Once you’re happy with your granola, you can even gift it to someone you love!

Nutrition Facts

Calories 612
Total Fat 41.6g 53%
Saturated Fat 22.1g 110%
Cholesterol 0mg 0%
Sodium 245mg 11%
Total Carbohydrate 56g 20%
Dietary Fiber 8.3g 30%
Total Sugars 22g
Protein 10.5g
Vitamin D 0mcg 0%
Calcium 47mg 4%
Iron 5mg 27%
Potassium 468mg 10%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • ½ cup Coconut oil
  • 1 tsp Sea salt
  • 1 cup Pecans
  • ½ cup Coconut flakes
  • 1 tsp Vanilla extract
  • ⅔ cup Dried cranberries
  • 4 cups Oats
  • ½ cup Honey
  • ½ cup Pepitas
  • ½ tsp Cinnamon
  • 1 Cup Almond milk per serving
  • 1 sliced Banana per serving
Directions:
  1. Preheat oven to 350 degrees. Line a baking tray with parchment paper.
  2. In a large mixing bowl, combine all the ingredients (except for the banana and the cranberries) and mix well.
  3. Spread your mixture over a baking tray.
  4. Bake for 10 minutes, stirring halfway.
  5. Let the granola cool and incorporate the cranberries. Store in an airtight container.
  6. Serve with your banana and almond milk.

Mixed Nuts

Mixed Nuts
Nuts are an authentic superfood. They’re a great source of healthy fats, fiber and protein, as well as loaded with vitamins and minerals. They’re delicious and will keep your hunger at bay between meals..

Nutrition Facts

Calories 516
Total Fat 45.2g 58%
Saturated Fat 3.3g 16%
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrate 20g 7%
Dietary Fiber 7g 25%
Total Sugars 9.6g
Protein 16.8g
Vitamin D 0mcg 0%
Calcium 128mg 10%
Iron 3mg 16%
Potassium 492mg 10%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 2 cups Pecans
  • 2 cups Almonds
  • 2 cups Walnuts
  • 1/4 cup Maple syrup
  • 2 tbsp Olive oil
  • 2 tbsp Dried assorted herbs
  • 1/4 tsp Cayenne pepper
  • Salt and Pepper
Directions:
  1. Preheat oven to 350 degrees.
  2. In a large mixing bowl, combine all the ingredients and mix.
  3. Spread the mixture on a baking tray lined with parchment paper and bake for 10 minutes.
  4. Let it cool and store in an airtight container.

Grilled Pork Chops and Asparagus

Grilled Pork Chops and Asparagus
Pork chops are satisfying, fork-tender, fatty and mildly sweet. Together, with a few grilled asparagus, you get a lunch that’s hard to beat.

Nutrition Facts

Calories 559
Total Fat 20.8g 27%
Saturated Fat 5.8g 29%
Cholesterol 243mg 81%
Sodium 974mg 42%
Total Carbohydrate 2.8g 1%
Dietary Fiber 0g 0%
Total Sugars 1.5g
Protein 87.7g
Vitamin D 0mcg 0%
Calcium 22mg 2%
Iron 4mg 21%
Potassium 1406mg 30%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 6 boneless Pork loin chops
  • ½ cup water
  • ⅓ cup light Soy sauce
  • 1/2 Lemon (just the grated zest)
  • ¼ cup Vegetable oil
  • 2 tsp Garlic, minced
  • Salt and pepper
Directions:
  1. In a medium-sized bowl, combine the water, oil, lemon zest and garlic along with your pork chops. Let the meat marinate in the refrigerator for at least one hour.
  2. Preheat a heavy cast-iron skillet and cook the pork chops to the desired temperature. (leaving out the marinade)
  3. Remove from heat and allow the meat to rest for five minutes.
  4. Coat the asparagus with oil and grill until tender. Season with salt and pepper.

Greek Salad

Greek Salad
A colorful and refreshing salad is always a lovely side dish that will round off a hearty, but healthy lunch.

Nutrition Facts

Calories 486
Total Fat 42.2g 54%
Saturated Fat 11.9g 60%
Cholesterol 45mg 15%
Sodium 791mg 34%
Total Carbohydrate 23.4g 9%
Dietary Fiber 6.3g 22%
Total Sugars 13.5g
Protein 10.8g
Vitamin D 0mcg 0%
Calcium 324mg 25%
Iron 3mg 15%
Potassium 821mg 17%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 ripe Tomatoes, chopped into large cubes
  • 1/2 red Onion, sliced
  • 1 green Bell Pepper, sliced
  • 50 grams black Olives
  • 100 grams Feta cheese, diced
  • 4 tbsp Olive oil
  • 1 Lemon (squeezed over mixture)
  • 1 tsp dried Oregano
  • Salt and Pepper
Directions:
  1. In a large mixing bowl, combine all the ingredients and toss.
  2. Enjoy!

Homemade Power Bars

Homemade Power Bars
For an energy kick that won’t leave you hungry, there are few better foods than amaranth power bars. Making your own allows you to be creative and customize these tasty snacks!

Nutrition Facts

Calories 198
Total Fat 4.9g 6%
Saturated Fat 1.6g 8%
Cholesterol 1mg 0%
Sodium 117mg 5%
Total Carbohydrate 34.8g 13%
Dietary Fiber 3.4g 12%
Total Sugars 10.8g
Protein 6.2g
Vitamin D 0mcg 0%
Calcium 58mg 4%
Iron 3mg 17%
Potassium 164mg 3%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 2 cups popped Amaranth
  • 1/4 cup dried Cranberries
  • 1/4 cup Chocolate chips
  • 1/4 cup Pumpkin seeds, peeled
  • 1/2 cup Almond butter
  • 1/2 cup Brown Rice syrup
  • 1/2 tsp Salt
  • 1/2 tsp Vanilla extract
Directions:
  1. In a large bowl, combine the amaranth, cranberries, chocolate chips and pumpkin seeds.
  2. In a saucepan over a low flame, heat the almond butter, rice syrup, vanilla extract and salt.
  3. Remove from heat when bubbles form and add amaranth mixture.
  4. Spread the mixture on a baking tray lined with parchment paper.
  5. Refrigerate for 4 hours. Cut to the desired shape.

Charcuterie Open Faced Sandwich

Charcuterie Open Faced Sandwich
No need to cook this gorgeous charcuterie open face sandwich. Just a light, but filling dish to give you a nutritional, energizing meal.

Nutrition Facts

Calories 958
Total Fat 20.2g 26%
Saturated Fat 6.2g 31%
Cholesterol 168mg 56%
Sodium 1657mg 72%
Total Carbohydrate 145.5g 53%
Dietary Fiber 8.1g 29%
Total Sugars 11.2g
Protein 52.8g
Vitamin D 8mcg 38%
Calcium 117mg 9%
Iron 17mg 96%
Potassium 378mg 8%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 slices of Ciabatta bread, sliced
  • 4 slices of deli Ham, Roast beef or Turkey
  • 4 slices of aged Cheddar
  • 4 pickles of your choice
  • 2 Eggs
  • 1 tsp Dijon or other mustard
  • Olive oil
Directions:
  1. In a hot skillet, add a teaspoon of olive oil and toast your bread slices on both sides and set aside..
  2. In a small saucepan, cook the eggs until firm. Remove and slice.
  3. Build your sandwich by spreading the mustard on the bread then add meat, cheese, pickles, egg slices and a drizzle of olive oil.

Caprese Salad

Caprese Salad
The best side dishes are often straightforward and easy to put together. That’s why the Caprese salad is just so simple and popular.

Nutrition Facts

Calories 248
Total Fat 15.3g 20%
Saturated Fat 5.6g 28%
Cholesterol 23mg 8%
Sodium 273mg 12%
Total Carbohydrate 15.9g 6%
Dietary Fiber 4.5g 16%
Total Sugars 9.6g
Protein 15.4g
Vitamin D 0mcg 0%
Calcium 78mg 6%
Iron 1mg 7%
Potassium 886mg 19%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 Large ripe Tomatoes
  • 300 grams Mozzarella, in thick slices
  • 1/2 cup Basil leaves
  • Olive oil
  • Balsamic vinegar
  • Salt and Pepper
Directions:
  1. On your serving plate, alternate between sliced tomatoes, mozzarella and basil leaves in a circular arrangement.
  2. Drizzle with balsamic vinegar and olive oil. Season with salt and pepper.

Low-carb Pancakes with Agave Syrup

Low-carb Pancakes with Agave Syrup
Pancakes are just comforting and they remind us of home. Enjoy these delicious low-carb pancakes, completely guilt-free. Add sweet agave syrup as the final touch for a very satisfying breakfast.

Nutrition Facts

Calories 275
Total Fat 18.5g 24%
Saturated Fat 5.8g 29%
Cholesterol 157mg 52%
Sodium 158mg 7%
Total Carbohydrate 17.8g 6%
Dietary Fiber 4.7g 17%
Total Sugars 0.9g
Protein 10.4g
Vitamin D 15mcg 75%
Calcium 63mg 5%
Iron 1mg 6%
Potassium 212mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 3 tbsp Agave syrup, plus more for serving
  • 1/4 cup Avocado oil
  • 1/4 cup Coconut Flour
  • 1 cup Almond Flour
  • 1/3 cup Almond milk
  • 1 tsp Baking powder
  • 5 large Eggs
  • 1 tsp Vanilla extract
  • 1/4 tsp Sea salt
  • 1 tsp Butter
Directions:
  1. In a large mixing bowl, combine all the ingredients except for the butter and whisk until a smooth batter forms.
  2. Preheat a thick-bottomed skillet over a low flame, add the butter and pour your pancake batter to form even circles.
  3. Once bubbles start forming in the batter and keep their shape when popped, flip your pancake.
  4. Remove when golden brown on both sides.
  5. Garnish with Agave syrup drizzle and optional fresh fruit.

Protein Bar

Protein Bar
Being healthy and having good habits is also about being smart. Sometimes that means getting yourself a few high-quality protein bars from your nutrition store and just pulling them out whenever you’re hungry.

Nutrition Facts

Calories 929
Total Fat 52.2g 67%
Saturated Fat 22g 110%
Cholesterol 92mg 31%
Sodium 1955mg 85%
Total Carbohydrate 78.3g 28%
Dietary Fiber 5.4g 19%
Total Sugars 5g
Protein 40g
Vitamin D 12mcg 60%
Calcium 643mg 49%
Iron 7mg 36%
Potassium 435mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 41 grams of your favorite protein bar
Directions:
  1. Ready to eat!

Grilled Salmon and Citrus Vinaigrette Salad

Grilled Salmon and Citrus Vinaigrette Salad
You just can’t beat the savory flavor of a hearty Salmon filet. Especially when complimented with a citrusy salad. This lunch will bring a smile to your face.

Nutrition Facts

Calories 579
Total Fat 35.5g 45%
Saturated Fat 7.3g 37%
Cholesterol 120mg 40%
Sodium 402mg 17%
Total Carbohydrate 14.6g 5%
Dietary Fiber 5.2g 18%
Total Sugars 7g
Protein 54.9g
Vitamin D 0mcg 0%
Calcium 243mg 19%
Iron 2mg 11%
Potassium 1375mg 29%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients: The Salmon:
  • 250 gram Salmon fillets (4)
  • Olive oil
  • 1/4 tsp Garlic powder
  • 1/4 tsp Salt
  • 1/4 tsp dried Parsley
  • 1/4 tsp dried Onion
The Salad:
  • 5 Radicchio leaves, torn
  • 1 Orange, segmented
  • 1 Pink Grapefruit, segmented
  • 1 Avocado, sliced
  • ¼ cup Parmesan cheese
  • Salt and Pepper
The Dressing:
  • ¼ cup Olive oil
  • 2 tbsp Lemon juice
  • 1 clove Garlic, grated
  • ½ tsp Dijon mustard
Directions:
  1. Mix the spices and seasonings and set aside.
  2. Rub the Salmon with the spice mix and Olive oil.
  3. Preheat a skillet over medium heat and cook the Salmon 5-8 minutes per side.
  4. In a medium mixing bowl, combine the dressing ingredients and set aside.
  5. In a large mixing bowl, combine the salad ingredients and drizzle with the dressing.

Spaghetti Carbonara

Spaghetti Carbonara
The king of creamy pasta, the carbonara, is a great source of carbs and protein. An entire meal in itself and the very essence of Rome.

Nutrition Facts

Calories 649
Total Fat 27.5g 35%
Saturated Fat 8.2g 41%
Cholesterol 337mg 112%
Sodium 734mg 32%
Total Carbohydrate 69.8g 25%
Dietary Fiber 0g 0%
Total Sugars 0.1g
Protein 30.1g
Vitamin D 18mcg 91%
Calcium 155mg 12%
Iron 5mg 28%
Potassium 384mg 8%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 100 grams Guanciale, pancetta or bacon
  • 50 grams grated Parmesan
  • 4 whole Eggs plus 2 yolks
  • 2 tbsp Olive oil
  • 500 grams Spaghetti
  • Salt and Pepper
Directions:
  1. Boil a large pot of water with two teaspoons of salt added.
  2. Cut the cured meat into strips.
  3. Whip the eggs and combine them with the Parmesan cheese.
  4. In a saucepan, brown the cured meat and add the cooked pasta and the egg mixture.
  5. Combine thoroughly and season with salt and pepper.

Hummus with Tomatoes

Hummus with Tomatoes
When it comes to snacks, hummus is near the top. The ultra healthy spread is simply delicious and a great source of high-quality, plant-based protein as well...so dig in!

Nutrition Facts

Calories 160
Total Fat 4.3g 6%
Saturated Fat 0.6g 3%
Cholesterol 0mg 0%
Sodium 158mg 7%
Total Carbohydrate 25g 9%
Dietary Fiber 7.7g 28%
Total Sugars 1.4g
Protein 6.2g
Vitamin D 0mcg 0%
Calcium 21mg 2%
Iron 1mg 6%
Potassium 221mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 41 grams Hummus
  • 27 grams Crispbread (gluten-free if desired)
  • 54 grams Tomato
Directions:
  1. Take rice crispbread. Spread hummus on crispbread.
  2. Slice tomato to desired thickness and place on top.

Quinoa Salad

Quinoa Salad
Quinoa is a superfood with all the protein you need. This quinoa bowl is all plant based and is wonderfully comforting.

Nutrition Facts

Calories 327
Total Fat 20.7g 27%
Saturated Fat 2.7g 13%
Cholesterol 0mg 0%
Sodium 24mg 1%
Total Carbohydrate 29.5g 11%
Dietary Fiber 4.2g 15%
Total Sugars 0.5g
Protein 8g
Vitamin D 0mcg 0%
Calcium 50mg 4%
Iron 2mg 14%
Potassium 350mg 7%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 cup Quinoa, rinsed
  • 2 cup fresh chopped Spinach or Arugula
  • ⅓ cup sliced Almonds
  • Salt and Pepper
The dressing:
  • 4 tbsp Olive oil
  • 2 tbsp fresh Lemon juice
  • 1 tsp Dijon mustard
Directions:
  1. In a saucepan, cook the quinoa with two cups of water, bring to a boil, and then let it simmer over medium heat.
  2. Once the water has evaporated, remove from heat. And set aside, covered with a lid.
  3. For the dressing, whisk the ingredients in a small bowl.
  4. Serve the quinoa, mixture with the dressing and top with crushed almonds, fresh spinach and season with pepper.

Stuffed Bell Peppers

Stuffed Bell Peppers
Colorful and cheesy, stuffed bell peppers are a great side dish to complement your meal. They’re incredibly easy to put together as well.

Nutrition Facts

Calories 135
Total Fat 6.2g 8%
Saturated Fat 2.3g 11%
Cholesterol 28mg 9%
Sodium 177mg 8%
Total Carbohydrate 5.7g 2%
Dietary Fiber 0.9g 3%
Total Sugars 3.3g
Protein 14.3g
Vitamin D 0mcg 0%
Calcium 114mg 9%
Iron 1mg 7%
Potassium 257mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 3 Large Bell Peppers
  • 250 grams ground Beef
  • 150 grams grated Cheddar or Jack cheese
  • 1/4 Red onion, diced
  • 2 cloves of Garlic, minced
  • Olive oil
  • Salt and Pepper
Directions:
  1. Preheat oven to 350 degrees. Line a baking pan with parchment paper.
  2. Slice the bell peppers lengthwise and remove the seeds.
  3. In a skillet, add a teaspoon of olive oil and sauté the onion and garlic. Then add the ground meat and cook thoroughly. Season with salt and pepper.
  4. Fill the bell peppers with the ground meat mixture, top with cheese and place neatly in the baking tray.
  5. Bake for 15 minutes or until the cheese is bubbly.

Oatmeal with cranberries

Oatmeal with cranberries
Cranberries are a fantastic sources of antioxidants. Together with oat's dietary fiber, you have yourself a wholesome breakfast to energize you all day.

Nutrition Facts

Calories 276
Total Fat 9.1g 12%
Saturated Fat 1g 5%
Cholesterol 5mg 2%
Sodium 91mg 4%
Total Carbohydrate 36.8g 13%
Dietary Fiber 12.2g 44%
Total Sugars 16.1g
Protein 10.6g
Vitamin D 20mcg 100%
Calcium 212mg 16%
Iron 3mg 14%
Potassium 194mg 4%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 81 grams rolled Oats
  • 43 grams Cranberry
  • 16 grams Honey
  • 10 grams Lemon juice
Directions:
  1. Boil the water (150ml)
  2. Add oatmeal to the boiling water and cook it according to desired texture (5-7 min).
  3. Seve in a bowl and add cranberries as preferred.

Basil Berry Yogurt

Basil Berry Yogurt
The sweet, minty aroma of basil round out a hearty bowl of berry-infused yogurt. This one just tastes like heaven. The easiest way to start the day off on the right foot.

Nutrition Facts

Calories 117
Total Fat 1.5g 2%
Saturated Fat 1g 5%
Cholesterol 6mg 2%
Sodium 69mg 3%
Total Carbohydrate 18.5g 7%
Dietary Fiber 3.1g 11%
Total Sugars 12.4g
Protein 6.4g
Vitamin D 0mcg 0%
Calcium 195mg 15%
Iron 1mg 3%
Potassium 406mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 33 grams Wild Berries
  • 3 grams Basil
  • 33 grams Banana
  • 98 grams Yogurt
Directions:
  1. Process all the ingredients in the blender.
  2. Pour into a glass or bottle.

Fish Pesto

Fish Pesto
This sea inspired dish is nothing but a beauty. Incredibly easy to put together, you’ll find yourself enjoying your favorite delicious fish in no time. The fresh pesto sauce just lifts it to new heights.

Nutrition Facts

Calories 42
Total Fat 0.1g 0%
Saturated Fat 0g 0%
Cholesterol 5mg 2%
Sodium 210mg 9%
Total Carbohydrate 5.7g 2%
Dietary Fiber 1.5g 5%
Total Sugars 0g
Protein 4.8g
Vitamin D 0mcg 0%
Calcium 0mg 0%
Iron 0mg 0%
Potassium 0mg 0%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 120 grams Whitefish
  • 8 grams Peanut
  • 8 grams Basil
  • 2 grams Olive oil
  • 1 grams Oregano
Directions:
  1. Rinse the fish with water.
  2. Preheat oven to 180 degrees and wrap the fish in aluminum foil and bake for 17 minutes.
  3. Roast the peanuts in frying pan on low heat for 2-3 minutes until golden brown.
  4. Process peanuts, olive oil, fresh basil and oregano in a blender.
  5. Add lemon juice and salt to taste.
  6. Place fish on a plate and pour the sauce over the top.

Asian-style Rice

Asian-style Rice
Who can say no to a satisfying bowl of Asia-flavored rice? The combination of soy sauce and sesame seeds just makes this one a fantastic side dish to complement your lunch.

Nutrition Facts

Calories 252
Total Fat 3.1g 4%
Saturated Fat 0.4g 2%
Cholesterol 0mg 0%
Sodium 130mg 6%
Total Carbohydrate 47.7g 17%
Dietary Fiber 5.3g 19%
Total Sugars 4g
Protein 10.4g
Vitamin D 0mcg 0%
Calcium 61mg 5%
Iron 2mg 13%
Potassium 508mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 55 grams Wild Rice
  • 5 grams Sesame seeds
  • 2 grams Soy sauce
  • 110 grams Tomato
Directions:
  1. Boil rice for 15-20 minutes on medium heat. (proportions should be 1:3)
  2. When ready, rinse the rice with cold water and drain the excess water and transfer to your plate.
  3. Roast sesame seeds for 1-2 minutes on low heat.
  4. Chop tomato into cubes and mix all ingredients adding soy sauce to taste.

Hummus with Tomatoes

Hummus with Tomatoes
When it comes to snacks, hummus is near the top. The ultra healthy spread is simply delicious and a great source of high-quality, plant-based protein as well...so dig in!

Nutrition Facts

Calories 160
Total Fat 4.3g 6%
Saturated Fat 0.6g 3%
Cholesterol 0mg 0%
Sodium 158mg 7%
Total Carbohydrate 25g 9%
Dietary Fiber 7.7g 28%
Total Sugars 1.4g
Protein 6.2g
Vitamin D 0mcg 0%
Calcium 21mg 2%
Iron 1mg 6%
Potassium 221mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 41 grams Hummus
  • 27 grams Crispbread (gluten-free if desired)
  • 54 grams Tomato
Directions:
  1. Take rice crispbread. Spread hummus on crispbread.
  2. Slice tomato to desired thickness and place on top.

Brussels-Style Cutlets

Brussels-Style Cutlets
So, you think you know the taste of brussels sprouts? Well, you don’t until you try these nicely seasoned ones. They’re the perfect flavor to complement these juicy veal cutlet meatballs.

Nutrition Facts

Calories 151
Total Fat 6.1g 8%
Saturated Fat 2.4g 12%
Cholesterol 82mg 27%
Sodium 79mg 3%
Total Carbohydrate 3.4g 1%
Dietary Fiber 1.1g 4%
Total Sugars 1.4g
Protein 20.3g
Vitamin D 0mcg 0%
Calcium 11mg 1%
Iron 5mg 29%
Potassium 429mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 79 grams Veal
  • 21 grams Brussels Sprouts
  • 8 grams Tomato paste
  • 1 gram Seasonings of choice
Directions:
  1. Preheat oven to 200 degrees.
  2. Sprinkle veal with seasoning and wrap it in aluminum foil.
  3. Bake for 20 minutes with oven fan on.
  4. Simultaneously, bake brussels sprouts for 15-18 minutes.
  5. When the veal is ready, cut into pieces and process in a blender until desired texture.
  6. Form meatballs to desired size and place them in a pan.
  7. Add brussels sprouts, tomato paste. (add water if necessary)
  8. Simmer for 5 minutes on medium heat. Add seasoning to taste preference.

Peas with Cream

Peas with Cream
Smooth as silk and with the most refreshing flavor of green peas. This puree is a superb side dish with enormous versatility; you can add it to a variety of entrees. Serve it alongside anything from chicken to fish and enjoy the instantly recognizable taste of this cherished tiny veggie.

Nutrition Facts

Calories 129
Total Fat 0.7g 1%
Saturated Fat 0.1g 1%
Cholesterol 0mg 0%
Sodium 10mg 0%
Total Carbohydrate 23.4g 8%
Dietary Fiber 8.1g 29%
Total Sugars 9.9g
Protein 8.4g
Vitamin D 0mcg 0%
Calcium 42mg 3%
Iron 2mg 13%
Potassium 501mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 291 grams Peas
  • 9 grams Dried Tomato
  • 3 grams Spices of your choice for taste preference
Directions:
  1. Place peas in a saucepan and add 50-100 ml of water
  2. Simmer for 15-20 minutes on low heat.
  3. Add your favorite herbs and mash into a puree.
  4. Transfer to a bowl and sprinkle with dried tomatoes.

Fried Eggs with Tomatoes

Fried Eggs with Tomatoes
What a satisfying breakfast this is! Fried eggs, when combined with a tangy tomato sauce, become a breakfast you’ll want to repeat often. It goes without saying that this is a super nutritious breakfast too!

Nutrition Facts

Calories 358
Total Fat 24.9g 32%
Saturated Fat 6.4g 32%
Cholesterol 636mg 212%
Sodium 251mg 11%
Total Carbohydrate 12.3g 4%
Dietary Fiber 3.2g 11%
Total Sugars 8.1g
Protein 23.7g
Vitamin D 60mcg 299%
Calcium 119mg 9%
Iron 4mg 21%
Potassium 774mg 16%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 171 grams Eggs
  • 212 grams Tomato
  • 29 grams Onion
  • 8 grams Olive oil
Directions:
  1. Preheat the pan and add oil.
  2. Chop (fine or coarse) an onion.
  3. Cut tomatoes into bite size (or smaller) cubes.
  4. Add tomatoes and onions to the pan.
  5. Fry over medium heat for 2-3 minutes.
  6. Finally, crack in eggs and cook until desired tendernessready (2-3 min).
  7. Add seasoning to taste.

Caprese Mini-Skewers

Caprese Mini-Skewers
The Caprese salad is one of the most famous cold dishes in the world, and it’s easy to see why. The combination of mozzarella, tomatoes and basil is just perfect. Here is a new way to serve it!

Nutrition Facts

Calories 75
Total Fat 5g 6%
Saturated Fat 1.3g 6%
Cholesterol 4mg 3%
Sodium 49mg 2%
Total Carbohydrate 5.9g 2%
Dietary Fiber 1.7g 6%
Total Sugars 3.4g
Protein 3.1g
Vitamin D 0mcg 0%
Calcium 20mg 2%
Iron 0mg 2%
Potassium 300mg 6%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 8 Cherry Tomatoes
  • 200 grams Mozzarella cheese, cut into squares or bite-sized balls
  • 1 Fistful of fresh basil leaves
  • 1 Lime
  • Olive oil
  • Salt and Pepper
Directions:
  1. Using wooden skewers, alternate the tomatoes, basil leaves and cheese.
  2. Place the skewers in a bowl and squeeze the lime over everything. Add a drizzle of olive oil and sprinkle with salt and pepper.

Veal with Pineapple Sauce

Veal with Pineapple Sauce
Tender veal is incredibly compatible with a sweet and tangy pineapple sauce. You just can’t beat the balanced flavors. The tasty sauce is ready in two minutes, so there’s no way you’ll get this one wrong. It will be your favorite veal dish...guaranteed.

Nutrition Facts

Calories 272
Total Fat 13.8g 18%
Saturated Fat 4.3g 22%
Cholesterol 123mg 41%
Sodium 103mg 4%
Total Carbohydrate 6.5g 2%
Dietary Fiber 1.3g 5%
Total Sugars 4.5g
Protein 29.8g
Vitamin D 0mcg 0%
Calcium 13mg 1%
Iron 7mg 40%
Potassium 603mg 13%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 119 grams Veal
  • 23 grams Pineapple
  • 69 grams Tomato
  • 5 grams Olive oil
  • 9 grams Red onion
  • Fistfull of Oregano
Directions:
  1. Preheat the pan on medium heat.
  2. Cut veal into thin pieces and fry it for 15-17 minutes, stirring frequently.
  3. Turn off heat, add oregano, cover the pan and set aside for a few minutes.
  4. Process all the other ingredients in a blender and pour the ready sauce on top of the meat.

Mushrooms with Cream

Mushrooms with Cream
Earth and tender mushrooms in a creamy sauce livened with the enticing scents of rosemary, and a splash of soy sauce is just wonderful. Mushrooms are packed with essential minerals, so this side dish will nurture you while putting a smile on your face.

Nutrition Facts

Calories 176
Total Fat 14.1g 18%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 43mg 2%
Total Carbohydrate 12.3g 4%
Dietary Fiber 3.2g 11%
Total Sugars 3.3g
Protein 1.9g
Vitamin D 65mcg 324%
Calcium 20mg 2%
Iron 1mg 4%
Potassium 252mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 179g Mushrooms
  • 23g Cream 10%
  • 2g Rosemary (dried)
  • 18g Soy sauce
  • 7g Olive oil
Directions:
  1. Preheat oven to 220 degrees with fan on.
  2. Cut mushrooms into pieces and bake it for 15 minutes until ready.
  3. Then put it on a plate.
  4. Stew soy sauce, heavy cream and rosemary for 1-2 minutes over low heat.
  5. Pour the sauce on mushrooms.

Apple

Apple
“An apple a day keeps the doctor away”...that’s the doctor’s opinion. Sometimes, a ripe apple is just what you need to keep your hunger at bay. Easy to carry around, apples are just nature’s gift to the world and...the perfect snack.

Nutrition Facts

Calories 303
Total Fat 1g 1%
Saturated Fat 0g %
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrate 80.4g 29%
Dietary Fiber 14.1g 50%
Total Sugars 60.6g
Protein 1.6g
Vitamin D 0mcg 0%
Calcium 3mg 0%
Iron 3mg 15%
Potassium 623mg 13%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 261 grams Apple
Directions:
  1. Ready to eat!

Peas with Curry Sauce

Peas with Curry Sauce
The taste of home and comfort in every spoonful...that’s what you can expect from this colorful, creamy sauce. The spicy curry really frames the sweet flavor of the peas.

Nutrition Facts

Calories 102
Total Fat 1.4g 2%
Saturated Fat 0.1g 0%
Cholesterol 0mg 0%
Sodium 7mg 0%
Total Carbohydrate 17.2g 6%
Dietary Fiber 5.6g 20%
Total Sugars 6.5g
Protein 5.7g
Vitamin D 0mcg 0%
Calcium 28mg 2%
Iron 2mg 9%
Potassium 322mg 7%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 100 grams Peas
  • 13 grams Curry sauce
  • 33 gramsTomato
Directions:
  1. Cook peas covered in a pan for 5-7 minutes.
  2. Add curry sauce and sliced tomato.

Grilled Mushrooms

Grilled Mushrooms
Let’s fire up these mushrooms for a wholesome side dish that just won’t disappoint. The eggplants and zucchini, coated with silky olive oil, become a colorful side dish to take your dinner to the next level.

Nutrition Facts

Calories 148
Total Fat 5.3g 7%
Saturated Fat 0.7g 3%
Cholesterol 0mg 0%
Sodium 8mg 0%
Total Carbohydrate 21.9g 8%
Dietary Fiber 7g 25%
Total Sugars 3.2g
Protein 5.1g
Vitamin D 220mcg 1098%
Calcium 10mg 1%
Iron 2mg 11%
Potassium 406mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 61g Mushrooms
  • 49g Eggplant
  • 38g Zucchini
  • 5g Olive oil
  • 25g Crispbread
  • 2g Spices to taste
Directions:
  1. Cut mushrooms, eggplant and zucchini in slices (3-4 mm). Put it on the preheated pan. Add oil and fry for 7-10 minutes on medium heat until golden.
  2. Put it all on a plate. Add herbs to taste.
  3. Eat your dish with rice crispbread.

Moroccan Quinoa

Moroccan Quinoa
Nothing is more comforting, yet exotic than a colorful bowl of quinoa Moroccan style. A dish as pretty as it is tasty and nutritious.

Nutrition Facts

Calories 425
Total Fat 15.5g 20%
Saturated Fat 2.9g 14%
Cholesterol 0mg 0%
Sodium 236mg 10%
Total Carbohydrate 63.7g 23%
Dietary Fiber 12.4g 44%
Total Sugars 27.9g
Protein 10.1g
Vitamin D 163mcg 815%
Calcium 173mg 13%
Iron 4mg 23%
Potassium 454mg 10%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 25 grams Quinoa
  • 163 grams Plant milk
  • 25 grams Chia seeds
  • 6 grams Coconut
  • 51 grams Banana
  • 14 grams Honey
Directions:
  1. Boil quinoa for 15-20 minutes on medium heat.
  2. Proportions should be 1:2. When ready, put it on a plate.
  3. Pour milk into a glass. Add chia seeds and let them soak for 15-20 minutes.
  4. When ready, add the mixture to quinoa.
  5. Cut the banana in slices and place on top of quinoa. Sprinkle with coconut and honey

Cottage Cheese and Cocoa treats

Cottage Cheese and Cocoa treats
These pretty cocoa treats are delicious and so much you won’t believe how healthy they are. It’s the cottage cheese and all that high-quality protein together with irresistible cocoa. How can you beat that?

Nutrition Facts

Calories 135
Total Fat 6.6g 8%
Saturated Fat 1.7g 8%
Cholesterol 4mg 1%
Sodium 210mg 9%
Total Carbohydrate 12g 4%
Dietary Fiber 2.4g 8%
Total Sugars 6.4g
Protein 10.5g
Vitamin D 0mcg 0%
Calcium 50mg 4%
Iron 1mg 8%
Potassium 249mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 51 grams Cottage cheese
  • 5 grams Cocoa powder
  • 10 grams Peanuts
  • 7 grams Honey
Directions:
  1. Mix cottage cheese, honey and cocoa.
  2. Form into bite size balls.
  3. In a frying pan, roast the peanuts for 3-5 minutes on low heat, then chop in a blender.
  4. Sprinkle or roll the balls in your peanut topping.

Turkey in Garlic Sauce

Turkey in Garlic Sauce
Turkey is one of the leanest types of meat on the planet, meaning you can indulge your cravings guilt-free. Now, wait until you try it with this savory, creamy sauce! It might just be the tastiest turkey dish you’ve ever had.

Nutrition Facts

Calories 173
Total Fat 4.8g 6%
Saturated Fat 2.1g 11%
Cholesterol 60mg 20%
Sodium 1220mg 53%
Total Carbohydrate 10g 4%
Dietary Fiber 0.9g 3%
Total Sugars 4.3g
Protein 21.8g
Vitamin D 0mcg 0%
Calcium 56mg 4%
Iron 2mg 11%
Potassium 439mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 119 grams Turkey breast
  • 12 grams Garlic
  • 24 grams heavy Cream 10%
Directions:
  1. Place turkey breast into a pot with salted boiling water,cooking for 15-20 minutes on medium heat until done. Do not overcook.
  2. When done, take the turkey out and set aside on your plate.
  3. Crush the garlic with a garlic press (or chop). Mix with heavy cream, salt and pepper in a frying pan.
  4. Simmer on low heat for 2-3 minutes. Pour over turkey to complete your dish..

Country-style Potatoes

Country-style Potatoes
Just a pinch of aromatic herbs and a little cream can make your potatoes wonderfully tasty, like a restaurant-quality side dish. There’s nothing not to love about this starchy complement.

Nutrition Facts

Calories 42
Total Fat 0.1g 0%
Saturated Fat 0g 0%
Cholesterol 5mg 2%
Sodium 210mg 9%
Total Carbohydrate 5.7g 2%
Dietary Fiber 1.5g 5%
Total Sugars 0g
Protein 4.8g
Vitamin D 0mcg 0%
Calcium 0mg 0%
Iron 0mg 0%
Potassium 0mg 0%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 128 grams Potato
  • 11 grams Basil
  • 13 grams Celery
  • 33 grams heavy Cream 10%
  • 2 grams Spices to taste
Directions:
  1. Preheat oven to 200 degrees with the internal fan on.
  2. Cut your potato in small cubes and place it on a foil sheet.
  3. Add some soy sauce and wrap it tightly in the foil and bake for 20 minutes.
  4. Put the baked potato on a plate. Cover with heavy cream.
  5. Cut celery in pieces and place on top of the potato. Add basil and favorite herbs.

Extra Dark Chocolate

Extra Dark Chocolate
Chocolate is unquestionably one of the tastiest superfoods on the planet. All those antioxidants in each bite and the palate-coating texture, just feel like a treat... and you deserve a treat once in a while!

Nutrition Facts

Calories 150
Total Fat 8.3g 11%
Saturated Fat 5.8g 29%
Cholesterol 6mg 2%
Sodium 22mg 1%
Total Carbohydrate 16.6g 6%
Dietary Fiber 1g 3%
Total Sugars 14.4g
Protein 2.1g
Vitamin D 0mcg 0%
Calcium 53mg 4%
Iron 1mg 4%
Potassium 104mg 2%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 28g Dark chocolate
Directions:
  1. Really, just enjoy!

Stuffed Bell Peppers

Stuffed Bell Peppers
Colorful and cheesy, stuffed bell peppers are a great side dish to complement your meal. They’re incredibly easy to put together as well.

Nutrition Facts

Calories 135
Total Fat 6.2g 8%
Saturated Fat 2.3g 11%
Cholesterol 28mg 9%
Sodium 177mg 8%
Total Carbohydrate 5.7g 2%
Dietary Fiber 0.9g 3%
Total Sugars 3.3g
Protein 14.3g
Vitamin D 0mcg 0%
Calcium 114mg 9%
Iron 1mg 7%
Potassium 257mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 3 Large Bell Peppers
  • 250 grams ground Beef
  • 150 grams grated Cheddar or Jack cheese
  • 1/4 Red onion, diced
  • 2 cloves of Garlic, minced
  • Olive oil
  • Salt and Pepper
Directions:
  1. Preheat oven to 350 degrees. Line a baking pan with parchment paper.
  2. Slice the bell peppers lengthwise and remove the seeds.
  3. In a skillet, add a teaspoon of olive oil and sauté the onion and garlic. Then add the ground meat and cook thoroughly. Season with salt and pepper.
  4. Fill the bell peppers with the ground meat mixture, top with cheese and place neatly in the baking tray.
  5. Bake for 15 minutes or until the cheese is bubbly.

Rice Salad

Rice Salad
How could you not love this satisfying rice salad? A side dish as filling as it is tasty. The soy sauce really elevates this starchy dish, while lettuce and radish keep things refreshing.

Nutrition Facts

Calories 2226
Total Fat 134g 172%
Saturated Fat 117.9g 589%
Cholesterol 0mg 0%
Sodium 92mg 4%
Total Carbohydrate 247.2g 90%
Dietary Fiber 40.5g 145%
Total Sugars 58.3g
Protein 27.6g
Vitamin D 0mcg 0%
Calcium 82mg 6%
Iron 64mg 356%
Potassium 1817mg 39%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 34 grams Rice
  • 11 grams Radish
  • 11gram Iceberg Lettuce
  • 8 grams Lemon juice
  • 28 grams heavy Cream 10%
  • 1 grams Spices to taste
  • 6 grams Soy sauce
Directions:
  1. Cook rice for 15 minutes on high heat to al dente state. Do not overcook.
  2. When the rice is ready, transfer to a saucepan and simmer with heavy cream and soy sauce for 1 minute.
  3. Serve in a shallow bowl. Put lettuce leaves on top and sprinkle with lemon juice. Cut radish in cubes and add along with your Italian herbs.

Granola with Bananas

Granola with Bananas
Making your own granola is unbelievably satisfying. Mix and match your favorite nuts and seeds. Once you’re happy with your granola, you can even gift it to someone you love!

Nutrition Facts

Calories 612
Total Fat 41.6g 53%
Saturated Fat 22.1g 110%
Cholesterol 0mg 0%
Sodium 245mg 11%
Total Carbohydrate 56g 20%
Dietary Fiber 8.3g 30%
Total Sugars 22g
Protein 10.5g
Vitamin D 0mcg 0%
Calcium 47mg 4%
Iron 5mg 27%
Potassium 468mg 10%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • ½ cup Coconut oil
  • 1 tsp Sea salt
  • 1 cup Pecans
  • ½ cup Coconut flakes
  • 1 tsp Vanilla extract
  • ⅔ cup Dried cranberries
  • 4 cups Oats
  • ½ cup Honey
  • ½ cup Pepitas
  • ½ tsp Cinnamon
  • 1 Cup Almond milk per serving
  • 1 sliced Banana per serving
Directions:
  1. Preheat oven to 350 degrees. Line a baking tray with parchment paper.
  2. In a large mixing bowl, combine all the ingredients (except for the banana and the cranberries) and mix well.
  3. Spread your mixture over a baking tray.
  4. Bake for 10 minutes, stirring halfway.
  5. Let the granola cool and incorporate the cranberries. Store in an airtight container.
  6. Serve with your banana and almond milk.

Caprese Mini-Skewers

Caprese Mini-Skewers
The Caprese salad is one of the most famous cold dishes in the world, and it’s easy to see why. The combination of mozzarella, tomatoes and basil is just perfect. Here is a new way to serve it!

Nutrition Facts

Calories 75
Total Fat 5g 6%
Saturated Fat 1.3g 6%
Cholesterol 4mg 3%
Sodium 49mg 2%
Total Carbohydrate 5.9g 2%
Dietary Fiber 1.7g 6%
Total Sugars 3.4g
Protein 3.1g
Vitamin D 0mcg 0%
Calcium 20mg 2%
Iron 0mg 2%
Potassium 300mg 6%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 8 Cherry Tomatoes
  • 200 grams Mozzarella cheese, cut into squares or bite-sized balls
  • 1 Fistful of fresh basil leaves
  • 1 Lime
  • Olive oil
  • Salt and Pepper
Directions:
  1. Using wooden skewers, alternate the tomatoes, basil leaves and cheese.
  2. Place the skewers in a bowl and squeeze the lime over everything. Add a drizzle of olive oil and sprinkle with salt and pepper.

Veal with Pineapple Sauce

Veal with Pineapple Sauce
Tender veal is incredibly compatible with a sweet and tangy pineapple sauce. You just can’t beat the balanced flavors. The tasty sauce is ready in two minutes, so there’s no way you’ll get this one wrong. It will be your favorite veal dish...guaranteed.

Nutrition Facts

Calories 272
Total Fat 13.8g 18%
Saturated Fat 4.3g 22%
Cholesterol 123mg 41%
Sodium 103mg 4%
Total Carbohydrate 6.5g 2%
Dietary Fiber 1.3g 5%
Total Sugars 4.5g
Protein 29.8g
Vitamin D 0mcg 0%
Calcium 13mg 1%
Iron 7mg 40%
Potassium 603mg 13%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 119 grams Veal
  • 23 grams Pineapple
  • 69 grams Tomato
  • 5 grams Olive oil
  • 9 grams Red onion
  • Fistfull of Oregano
Directions:
  1. Preheat the pan on medium heat.
  2. Cut veal into thin pieces and fry it for 15-17 minutes, stirring frequently.
  3. Turn off heat, add oregano, cover the pan and set aside for a few minutes.
  4. Process all the other ingredients in a blender and pour the ready sauce on top of the meat.

Greek Salad

Greek Salad
A colorful and refreshing salad is always a lovely side dish that will round off a hearty, but healthy lunch.

Nutrition Facts

Calories 486
Total Fat 42.2g 54%
Saturated Fat 11.9g 60%
Cholesterol 45mg 15%
Sodium 791mg 34%
Total Carbohydrate 23.4g 9%
Dietary Fiber 6.3g 22%
Total Sugars 13.5g
Protein 10.8g
Vitamin D 0mcg 0%
Calcium 324mg 25%
Iron 3mg 15%
Potassium 821mg 17%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 ripe Tomatoes, chopped into large cubes
  • 1/2 red Onion, sliced
  • 1 green Bell Pepper, sliced
  • 50 grams black Olives
  • 100 grams Feta cheese, diced
  • 4 tbsp Olive oil
  • 1 Lemon (squeezed over mixture)
  • 1 tsp dried Oregano
  • Salt and Pepper
Directions:
  1. In a large mixing bowl, combine all the ingredients and toss.
  2. Enjoy!

Homemade Power Bars

Homemade Power Bars
For an energy kick that won’t leave you hungry, there are few better foods than amaranth power bars. Making your own allows you to be creative and customize these tasty snacks!

Nutrition Facts

Calories 198
Total Fat 4.9g 6%
Saturated Fat 1.6g 8%
Cholesterol 1mg 0%
Sodium 117mg 5%
Total Carbohydrate 34.8g 13%
Dietary Fiber 3.4g 12%
Total Sugars 10.8g
Protein 6.2g
Vitamin D 0mcg 0%
Calcium 58mg 4%
Iron 3mg 17%
Potassium 164mg 3%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 2 cups popped Amaranth
  • 1/4 cup dried Cranberries
  • 1/4 cup Chocolate chips
  • 1/4 cup Pumpkin seeds, peeled
  • 1/2 cup Almond butter
  • 1/2 cup Brown Rice syrup
  • 1/2 tsp Salt
  • 1/2 tsp Vanilla extract
Directions:
  1. In a large bowl, combine the amaranth, cranberries, chocolate chips and pumpkin seeds.
  2. In a saucepan over a low flame, heat the almond butter, rice syrup, vanilla extract and salt.
  3. Remove from heat when bubbles form and add amaranth mixture.
  4. Spread the mixture on a baking tray lined with parchment paper.
  5. Refrigerate for 4 hours. Cut to the desired shape.

Salmon Maki Sushi

Salmon Maki Sushi
The most fashionable Japanese dishes are easier to make than you think. Nigiri sushi are one-bite lumps of sushi rice topped with your favorite ingredient, and you can make them at home.

Nutrition Facts

Calories 110
Total Fat 0.2g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 585mg 25%
Total Carbohydrate 22.4g 8%
Dietary Fiber 0g 0%
Total Sugars 4g
Protein 1.8g
Vitamin D 0mcg 0%
Calcium 4mg 0%
Iron 0mg 0%
Potassium 1mg 0%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • Your favorite sushi-grade, raw salmon, tuna or other fresh fish. Boiled shrimp works too.
  • 2 cups Water
  • 1/4 cup Rice Vinegar
  • 4 tsp Sugar
  • 1 tsp Salt
  • 2 cups Japanese Sushi rice
  • Soy sauce for serving
Directions:
  1. In a large bowl, rinse the rice with cold water, repeat until the water runs clear.
  2. Cook the rice in a stovetop, rice cooker or instant pot.
  3. In a small mixing bowl, combine the vinegar, sugar and salt. Stir until dissolved.
  4. Once the rice is cooked, turn it with a spatula while adding the vinegar mixture slowly.
  5. Let the rice cool. Form bite-sized lumps and top them with your salmon, shrimp or tuna. Dip in soy sauce and enjoy!

Stuffed Bell Peppers

Stuffed Bell Peppers
Colorful and cheesy, stuffed bell peppers are a great side dish to complement your meal. They’re incredibly easy to put together as well.

Nutrition Facts

Calories 135
Total Fat 6.2g 8%
Saturated Fat 2.3g 11%
Cholesterol 28mg 9%
Sodium 177mg 8%
Total Carbohydrate 5.7g 2%
Dietary Fiber 0.9g 3%
Total Sugars 3.3g
Protein 14.3g
Vitamin D 0mcg 0%
Calcium 114mg 9%
Iron 1mg 7%
Potassium 257mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 3 Large Bell Peppers
  • 250 grams ground Beef
  • 150 grams grated Cheddar or Jack cheese
  • 1/4 Red onion, diced
  • 2 cloves of Garlic, minced
  • Olive oil
  • Salt and Pepper
Directions:
  1. Preheat oven to 350 degrees. Line a baking pan with parchment paper.
  2. Slice the bell peppers lengthwise and remove the seeds.
  3. In a skillet, add a teaspoon of olive oil and sauté the onion and garlic. Then add the ground meat and cook thoroughly. Season with salt and pepper.
  4. Fill the bell peppers with the ground meat mixture, top with cheese and place neatly in the baking tray.
  5. Bake for 15 minutes or until the cheese is bubbly.

Oatmeal Berry Smoothie

Oatmeal Berry Smoothie
When you mix yogurt together with oatmeal, berries and chia seeds, you end up with an authentic superfood smoothie. Excellent for your stomach bacteria, yogurt is a perfect base for the plant-protein sources in chia seeds, dietary fiber in the oats, and many antioxidants in the sweet berries.

Nutrition Facts

Calories 468
Total Fat 11.2g 14%
Saturated Fat 1.4g 7%
Cholesterol 5mg 2%
Sodium 90mg 4%
Total Carbohydrate 75.9g 28%
Dietary Fiber 15.8g 56%
Total Sugars 30g
Protein 14.7g
Vitamin D 20mcg 100%
Calcium 199mg 15%
Iron 4mg 22%
Potassium 245mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 25 grams rolled Oats
  • 153 grams Wild Berries
  • 128 grams Yogurt
  • 6 grams Chia seeds
Directions:
  1. Process berries and yogurt in a blender until smooth.
  2. Pour into a bottle or glass. Add oatmeal and chia seeds.
  3. Let sit for 10 minutes or more before enjoying.

Nut Candies

Nut Candies
Nuts are super nutritious and dried fruits are too, so, together, they’re a guilt-free snack you can enjoy or take with you anywhere. The best part of these goodies is that they’re incredibly easy to make using only three ingredients to become the most pleasant and crumbly candies you’ve tasted..

Nutrition Facts

Calories 295
Total Fat 22.8g 29%
Saturated Fat 5.7g 29%
Cholesterol 0mg 0%
Sodium 37mg 2%
Total Carbohydrate 20.9g 8%
Dietary Fiber 3.4g 12%
Total Sugars 14g
Protein 5.7g
Vitamin D 0mcg 0%
Calcium 34mg 3%
Iron 1mg 6%
Potassium 228mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 11 grams Walnuts
  • 3 grams Coconut flakes (dried or fresh)
Directions:
  1. Process all ingredients in a blender until smooth.
  2. Form balls or cubes and enjoy..

Meatballs with Eggplant

Meatballs with Eggplant
When meatballs are cooked from scratch, you can create the best texture and the finest flavor. Now, bathed in a creamy veggie sauce, especially flavored with earthy eggplant, the result is a restaurant-quality meal.

Nutrition Facts

Calories 436
Total Fat 14.5g 19%
Saturated Fat 3.8g 19%
Cholesterol 129mg 43%
Sodium 1233mg 54%
Total Carbohydrate 40.3g 15%
Dietary Fiber 9.5g 34%
Total Sugars 14.2g
Protein 37.9g
Vitamin D 0mcg 0%
Calcium 160mg 12%
Iron 8mg 44%
Potassium 888mg 19%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 96 grams Veal
  • 13 grams Eggplant
  • 13 grams Carrot
  • 6 grams Onion
  • 13 grams Tomato
  • 19 grams heavy Cream 10%
  • 1 gram Seasonings
Directions:
  1. Preheat oven to 200 degrees. Sprinkle veal with seasoning and wrap it in foil. Bake for 20 minutes with oven fan on.When ready, transfer cooked meat to a blender and process.
  2. Cut vegetables into small cubes and place them in a pan. Fry for 5-6 minutes until golden brown. No oil necessary. Add cream and simmer for 3-5 more minutes.
  3. Form meatballs to desired size.
  4. Put meatballs on a plate and pour the vegetable sauce over the top.

Asian Ragout

Asian Ragout
This Asian-inspired, all-veggie ragout is as colorful as it is tasty. Imagine a steamy couscous topped with roasted bell peppers, tender zucchini and eggplants. Flavored with soy sauce and topped with a fistful of sesame seeds, this is a lovely combination of colors, textures and flavors!

Nutrition Facts

Calories 438
Total Fat 19.5g 25%
Saturated Fat 2.7g 14%
Cholesterol 0mg 0%
Sodium 1164mg 51%
Total Carbohydrate 58.5g 21%
Dietary Fiber 9.5g 34%
Total Sugars 9.2g
Protein 12.1g
Vitamin D 0mcg 0%
Calcium 143mg 11%
Iron 3mg 18%
Potassium 843mg 18%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 51 grams Couscous
  • 40 grams Bell Pepper
  • 40 grams Zucchini
  • 40 grams Eggplant
  • 20 grams Onion
  • 11 grams Olive oil
  • 16 grams Soy sauce
  • 4 grams Sesame seeds
Directions:
  1. Cut bell pepper into thick triangles; zucchini and eggplant into wedges. Finely chop onion.
  2. Preheat oven to 200 degrees.
  3. Brush vegetables with olive oil and bake for 15-20 minutes with internal fan on.
  4. Follow simple instructions from the box for your couscous.
  5. Add vegetables atop couscous with soy and sesame seeds.

Pumpkin Candies

Pumpkin Candies
When you’re in a hurry and need a tasty snack, you can always break out a couple of these crunchy one-biters. Here you mix together nutritious pumpkin seeds, raisins, coconut flakes and sunflower seeds for the nuttiest and most flavorful candy bars out there.

Nutrition Facts

Calories 475
Total Fat 31.3g 40%
Saturated Fat 4.9g 24%
Cholesterol 5mg 2%
Sodium 225mg 10%
Total Carbohydrate 39.2g 14%
Dietary Fiber 8.9g 32%
Total Sugars 15.5g
Protein 15.2g
Vitamin D 0mcg 0%
Calcium 75mg 6%
Iron 4mg 21%
Potassium 429mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 7 grams Pumpkin seeds
  • 11 grams Raisins
  • 2 grams Coconut flakes (dried or fresh)
  • 7 grams Sunflower seeds
  • 1 gram Spices to taste
Directions:
  1. Process all ingredients in a blender.
  2. Form round candies out of the mixture.
  3. Decorate with pumpkin seeds.

Fish Mousse With Curry Sauce

Fish Mousse With Curry Sauce
This lovely sea-fresh fish mousse with carrots is a meal on its own, especially when spread over a few slices of crispbread. Fresh Whitefish becomes one with your favorite curry sauce for an excitingly spicy mousse, with all the flavor of the Orient. You only need four ingredients and your favorite spices to cook yourself this spicy meal.

Nutrition Facts

Calories 422
Total Fat 18.2g 23%
Saturated Fat 2.8g 14%
Cholesterol 119mg 40%
Sodium 1271mg 55%
Total Carbohydrate 22.7g 8%
Dietary Fiber 1.7g 6%
Total Sugars 0.3g
Protein 41.1g
Vitamin D 0mcg 0%
Calcium 104mg 8%
Iron 2mg 10%
Potassium 765mg 16%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 60 grams Whitefish
  • 6 grams Curry sauce
  • 8 grams Crispbread (gluten-free works)
  • 6 grams Carrot
  • 1 gram Spices to taste
Directions:
  1. Clean fish with water.
  2. Preheat oven to 180 degrees.
  3. Wrap fish fillet with chopped carrot in aluminum foil and bake for 17 minutes .
  4. Prepare the fish mousse by mixing cooked fish with curry sauce.
  5. Add salt and seasoning to taste.
  6. Spread mousse onto crispbread.

Mushroom Paste

Mushroom Paste
This appetizing side dish with a smooth, coating texture is earthy and enticingly sweet. It’s the mushrooms and carrots singing to you in this delicious paste. Serve this easy paste as a nutritious side dish along with your favorite main dish and enjoy a restaurant-quality taste.

Nutrition Facts

Calories 176
Total Fat 14.1g 18%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 43mg 2%
Total Carbohydrate 12.3g 4%
Dietary Fiber 3.2g 11%
Total Sugars 3.3g
Protein 1.9g
Vitamin D 65mcg 324%
Calcium 20mg 2%
Iron 1mg 4%
Potassium 252mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • Mushrooms — 66g / 2.3oz
  • Carrot — 27g / 0.9oz
  • Olive oil — 7g / 0.2oz
  • Crispbread (or gluten-free) — 17g / 0.6oz
Directions:
  1. Wash mushrooms and carrots. Cut mushrooms into slices. Grate carrot.
  2. Preheat the pan. Add oil.
  3. Add carrot and mushrooms. Fry it for 10-15 minutes over medium heat. Don’t forget to stir it.
  4. Put the ready dish in a blender and process it until smooth.
  5. Spread the mixture on rice crispbread.

Fried Eggs with Tomatoes

Fried Eggs with Tomatoes
What a satisfying breakfast this is! Fried eggs, when combined with a tangy tomato sauce, become a breakfast you’ll want to repeat often. It goes without saying that this is a super nutritious breakfast too!

Nutrition Facts

Calories 358
Total Fat 24.9g 32%
Saturated Fat 6.4g 32%
Cholesterol 636mg 212%
Sodium 251mg 11%
Total Carbohydrate 12.3g 4%
Dietary Fiber 3.2g 11%
Total Sugars 8.1g
Protein 23.7g
Vitamin D 60mcg 299%
Calcium 119mg 9%
Iron 4mg 21%
Potassium 774mg 16%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 171 grams Eggs
  • 212 grams Tomato
  • 29 grams Onion
  • 8 grams Olive oil
Directions:
  1. Preheat the pan and add oil.
  2. Chop (fine or coarse) an onion.
  3. Cut tomatoes into bite size (or smaller) cubes.
  4. Add tomatoes and onions to the pan.
  5. Fry over medium heat for 2-3 minutes.
  6. Finally, crack in eggs and cook until desired tendernessready (2-3 min).
  7. Add seasoning to taste.

Mixed Nuts

Mixed Nuts
Nuts are an authentic superfood. They’re a great source of healthy fats, fiber and protein, as well as loaded with vitamins and minerals. They’re delicious and will keep your hunger at bay between meals..

Nutrition Facts

Calories 516
Total Fat 45.2g 58%
Saturated Fat 3.3g 16%
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrate 20g 7%
Dietary Fiber 7g 25%
Total Sugars 9.6g
Protein 16.8g
Vitamin D 0mcg 0%
Calcium 128mg 10%
Iron 3mg 16%
Potassium 492mg 10%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 2 cups Pecans
  • 2 cups Almonds
  • 2 cups Walnuts
  • 1/4 cup Maple syrup
  • 2 tbsp Olive oil
  • 2 tbsp Dried assorted herbs
  • 1/4 tsp Cayenne pepper
  • Salt and Pepper
Directions:
  1. Preheat oven to 350 degrees.
  2. In a large mixing bowl, combine all the ingredients and mix.
  3. Spread the mixture on a baking tray lined with parchment paper and bake for 10 minutes.
  4. Let it cool and store in an airtight container.

Turkey Burgers

Turkey Burgers
Turkey burgers are not only healthier than regular burgers, but they’re also equally juicy and tasty!

Nutrition Facts

Calories 424
Total Fat 20.3g 26%
Saturated Fat 3.6g 18%
Cholesterol 168mg 56%
Sodium 400mg 17%
Total Carbohydrate 24.4g 9%
Dietary Fiber 1.5g 5%
Total Sugars 4.5g
Protein 40.2g
Vitamin D 4mcg 19%
Calcium 105mg 8%
Iron 5mg 26%
Potassium 503mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 500 grams ground turkey
  • 1 egg
  • 2 garlic cloves, minced
  • 1 tbsp Worcestershire sauce
  • 2 tbsp freshly chopped parsley
  • 1 tbsp. Olive oil
  • Hamburger buns
  • Lettuce
  • Sliced tomatoes
  • Your favorite dressings
Directions:
  1. In a large mixing bowl, combine the turkey meat, egg, cloves, parsley and Worcestershire sauce. Make patties.
  2. In a hot skillet, heat the oil and cook your patties until browned on both sides.
  3. Assemble your burger any way you please.

Asian-style Rice

Asian-style Rice
Who can say no to a satisfying bowl of Asia-flavored rice? The combination of soy sauce and sesame seeds just makes this one a fantastic side dish to complement your lunch.

Nutrition Facts

Calories 252
Total Fat 3.1g 4%
Saturated Fat 0.4g 2%
Cholesterol 0mg 0%
Sodium 130mg 6%
Total Carbohydrate 47.7g 17%
Dietary Fiber 5.3g 19%
Total Sugars 4g
Protein 10.4g
Vitamin D 0mcg 0%
Calcium 61mg 5%
Iron 2mg 13%
Potassium 508mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 55 grams Wild Rice
  • 5 grams Sesame seeds
  • 2 grams Soy sauce
  • 110 grams Tomato
Directions:
  1. Boil rice for 15-20 minutes on medium heat. (proportions should be 1:3)
  2. When ready, rinse the rice with cold water and drain the excess water and transfer to your plate.
  3. Roast sesame seeds for 1-2 minutes on low heat.
  4. Chop tomato into cubes and mix all ingredients adding soy sauce to taste.

Hummus with Tomatoes

Hummus with Tomatoes
When it comes to snacks, hummus is near the top. The ultra healthy spread is simply delicious and a great source of high-quality, plant-based protein as well...so dig in!

Nutrition Facts

Calories 160
Total Fat 4.3g 6%
Saturated Fat 0.6g 3%
Cholesterol 0mg 0%
Sodium 158mg 7%
Total Carbohydrate 25g 9%
Dietary Fiber 7.7g 28%
Total Sugars 1.4g
Protein 6.2g
Vitamin D 0mcg 0%
Calcium 21mg 2%
Iron 1mg 6%
Potassium 221mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 41 grams Hummus
  • 27 grams Crispbread (gluten-free if desired)
  • 54 grams Tomato
Directions:
  1. Take rice crispbread. Spread hummus on crispbread.
  2. Slice tomato to desired thickness and place on top.

Charcuterie Open Faced Sandwich

Charcuterie Open Faced Sandwich
No need to cook this gorgeous charcuterie open face sandwich. Just a light, but filling dish to give you a nutritional, energizing meal.

Nutrition Facts

Calories 958
Total Fat 20.2g 26%
Saturated Fat 6.2g 31%
Cholesterol 168mg 56%
Sodium 1657mg 72%
Total Carbohydrate 145.5g 53%
Dietary Fiber 8.1g 29%
Total Sugars 11.2g
Protein 52.8g
Vitamin D 8mcg 38%
Calcium 117mg 9%
Iron 17mg 96%
Potassium 378mg 8%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 slices of Ciabatta bread, sliced
  • 4 slices of deli Ham, Roast beef or Turkey
  • 4 slices of aged Cheddar
  • 4 pickles of your choice
  • 2 Eggs
  • 1 tsp Dijon or other mustard
  • Olive oil
Directions:
  1. In a hot skillet, add a teaspoon of olive oil and toast your bread slices on both sides and set aside..
  2. In a small saucepan, cook the eggs until firm. Remove and slice.
  3. Build your sandwich by spreading the mustard on the bread then add meat, cheese, pickles, egg slices and a drizzle of olive oil.

Caprese Salad

Caprese Salad
The best side dishes are often straightforward and easy to put together. That’s why the Caprese salad is just so simple and popular.

Nutrition Facts

Calories 248
Total Fat 15.3g 20%
Saturated Fat 5.6g 28%
Cholesterol 23mg 8%
Sodium 273mg 12%
Total Carbohydrate 15.9g 6%
Dietary Fiber 4.5g 16%
Total Sugars 9.6g
Protein 15.4g
Vitamin D 0mcg 0%
Calcium 78mg 6%
Iron 1mg 7%
Potassium 886mg 19%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 Large ripe Tomatoes
  • 300 grams Mozzarella, in thick slices
  • 1/2 cup Basil leaves
  • Olive oil
  • Balsamic vinegar
  • Salt and Pepper
Directions:
  1. On your serving plate, alternate between sliced tomatoes, mozzarella and basil leaves in a circular arrangement.
  2. Drizzle with balsamic vinegar and olive oil. Season with salt and pepper.

Thai Yogurt

Thai Yogurt
Yogurt can be mixed with pretty much anything you want. You can infuse it with the wildest flavors and in this case, we’re amping up our yogurt with coconut flakes and almonds for a breakfast with a tropical feel. This nutty treat is so good you’ll want to make a large batch.

Nutrition Facts

Calories 454
Total Fat 31.2g 40%
Saturated Fat 16.1g 80%
Cholesterol 5mg 2%
Sodium 95mg 4%
Total Carbohydrate 33.1g 12%
Dietary Fiber 8.5g 30%
Total Sugars 18.2g
Protein 13g
Vitamin D 20mcg 100%
Calcium 96mg 7%
Iron 2mg 12%
Potassium 387mg 8%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 193 grams Yogurt
  • 18 grams Coconut
  • 18 grams Almonds
Directions:
  1. Process almond and coconut (or coconut flakes) in a blender.
  2. Add yogurt and mix together.

Basil Berry Yogurt

Basil Berry Yogurt
The sweet, minty aroma of basil round out a hearty bowl of berry-infused yogurt. This one just tastes like heaven. The easiest way to start the day off on the right foot.

Nutrition Facts

Calories 117
Total Fat 1.5g 2%
Saturated Fat 1g 5%
Cholesterol 6mg 2%
Sodium 69mg 3%
Total Carbohydrate 18.5g 7%
Dietary Fiber 3.1g 11%
Total Sugars 12.4g
Protein 6.4g
Vitamin D 0mcg 0%
Calcium 195mg 15%
Iron 1mg 3%
Potassium 406mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 33 grams Wild Berries
  • 3 grams Basil
  • 33 grams Banana
  • 98 grams Yogurt
Directions:
  1. Process all the ingredients in the blender.
  2. Pour into a glass or bottle.

Fish Paste

Fish Paste
Fish paste is the most versatile way of enjoying the fresh bounties of the sea. You can store your fish paste in the fridge, too, and spread it over crispbread, rice cakes or crackers every time you’re in for a snack but don’t want to break your diet.

Nutrition Facts

Calories 42
Total Fat 0.1g 0%
Saturated Fat 0g 0%
Cholesterol 5mg 2%
Sodium 210mg 9%
Total Carbohydrate 5.7g 2%
Dietary Fiber 1.5g 5%
Total Sugars 0g
Protein 4.8g
Vitamin D 0mcg 0%
Calcium 0mg 0%
Iron 0mg 0%
Potassium 0mg 0%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 117 gams Whitefish — 117g / 4.1oz
  • 19 gram Crispbread (gluten-free works too)
  • 1 gram Seasonings to taste
Directions:
  1. Bake the fish with your favorite seasonings for 15 minutes at 200 degrees or fry it in a pan without oil.
  2. Let the fish cool, then mix it in a bowl with seasonings until smooth.
  3. Serve with rice crispbread.

Potato Salad

Potato Salad
Roasted potatoes, ripe tomatoes and fresh shredded cabbage drizzled with fruity olive oil and seasoned with aromatic oregano. Should we say more? This is one tasty potato salad and the most satisfying side dish. Ready in less than twenty minutes; this colorful salad turns any meal into a gastronomic experience.

Nutrition Facts

Calories 293
Total Fat 14.6g 19%
Saturated Fat 2.1g 11%
Cholesterol 0mg 0%
Sodium 46mg 2%
Total Carbohydrate 40.5g 15%
Dietary Fiber 5.3g 19%
Total Sugars 7g
Protein 5.6g
Vitamin D 0mcg 0%
Calcium 73mg 6%
Iron 2mg 12%
Potassium 1157mg 25%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 122 grams Potato
  • 41 grams Red Cabbage
  • 82 grams Tomato
  • 8 grams Olive oil
  • 1 gram Seasonings to taste
Directions:
  1. Preheat oven to 200 degrees with internal fan on.
  2. Cut potato into cubes (5-7mm) and place on aluminum foil. Bake for 12-15 minutes. When ready, transfer the potato onto the plate.
  3. Cut tomatoes into cubes. Add it to the potato.
  4. Pour olive over the top of it. Add seasonings to taste and mix it all together.
  5. Shred cabbage and incorporate into the dish.
  6. Finish with optional soy sauce to taste.

Extra Dark Chocolate

Extra Dark Chocolate
Chocolate is unquestionably one of the tastiest superfoods on the planet. All those antioxidants in each bite and the palate-coating texture, just feel like a treat... and you deserve a treat once in a while!

Nutrition Facts

Calories 150
Total Fat 8.3g 11%
Saturated Fat 5.8g 29%
Cholesterol 6mg 2%
Sodium 22mg 1%
Total Carbohydrate 16.6g 6%
Dietary Fiber 1g 3%
Total Sugars 14.4g
Protein 2.1g
Vitamin D 0mcg 0%
Calcium 53mg 4%
Iron 1mg 4%
Potassium 104mg 2%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 28g Dark chocolate
Directions:
  1. Really, just enjoy!

Atlantic Style Fish

Atlantic Style Fish
When fish is fresh and high-quality, you need not do much to it. Bake with citrus wedges is all you need to do to enjoy a Mediterranean-style meal. There’s more...bake your favorite veggies along your fish fillet for a wholesome dinner.

Nutrition Facts

Calories 266
Total Fat 11.6g 15%
Saturated Fat 1.8g 9%
Cholesterol 119mg 40%
Sodium 100mg 4%
Total Carbohydrate 0.3g 0%
Dietary Fiber 0.2g 1%
Total Sugars 0.1g
Protein 37.7g
Vitamin D 0mcg 0%
Calcium 54mg 4%
Iron 1mg 4%
Potassium 628mg 13%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 79 grams Whitefish
  • 8 grams Lemon
  • 1 gram Spices to taste
Directions:
  1. Wrap fish with aluminum foil, adding some lemon slices and seasoning.You can also throw in some of your favorite veggies along with it
  2. Preheat oven to 200 degrees with internal fan on.
  3. Bake fish for 15-17 minutes.

Avocado Toast with Hard Boiled Egg

Avocado Toast with Hard Boiled Egg
Avocado toast is not only the trendiest food right now, but it’s also crazy healthy! Lots of plant-based fats and whole grains to keep you on the right track.

Nutrition Facts

Calories 385
Total Fat 28.2g 36%
Saturated Fat 5.5g 28%
Cholesterol 82mg 27%
Sodium 257mg 11%
Total Carbohydrate 32.4g 12%
Dietary Fiber 9.9g 35%
Total Sugars 0.8g
Protein 7.3g
Vitamin D 8mcg 39%
Calcium 24mg 2%
Iron 2mg 9%
Potassium 543mg 12%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 slices Rye or Whole Grain bread
  • 2 ripe Avocados
  • 2 Eggs
  • 2 tbsp Pine nuts
  • Olive oil
  • Salt and Pepper
Directions:
  1. Heat a pan over low flame and add 1 tsp of olive oil.
  2. Roast pine nuts for 2 minutes. Set aside.
  3. In the same skillet, toast bread slices until golden brown. Set aside as well..
  4. In a medium saucepan, hard-boil eggs, peel, allow to cool and then slice fairly thin.
  5. Cut avocado into medium-sized chunks.
  6. Assemble your avocado toast with the ingredients above.
  7. Yummy!

Sunny Side Up Open Face Sandwich

Sunny Side Up Open Face Sandwich
If there’s anything tastier than a sunny side up egg, it is this open face sandwich. It’s incredibly satisfying and looks straight out of a fancy Parisian bistro.

Nutrition Facts

Calories 191
Total Fat 11.1g 14%
Saturated Fat 4.7g 23%
Cholesterol 190mg 63%
Sodium 518mg 23%
Total Carbohydrate 11.7g 4%
Dietary Fiber 1.8g 6%
Total Sugars 4.6g
Protein 11.8g
Vitamin D 18mcg 90%
Calcium 53mg 4%
Iron 2mg 10%
Potassium 335mg 7%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 Slice of artisan bread
  • 1/2 Tomato, sliced
  • 1/2 Bell pepper, sliced
  • 1 tsp Butter
  • 1 slice deli Ham or Turkey
  • 1 Egg
  • Salt and Pepper to taste
Directions:
  1. Preheat a skillet, spread the butter on the bread and slightly brown on both sides. Set aside..
  2. Lightly sear your slice of ham or turkey. Set aside.
  3. Crack open the egg and cook from only one side until desired yoke firmness.
  4. Assemble your sandwich with the bread, meat, tomato, bell pepper and the egg.
  5. Season with salt and pepper.

Cottage Cheese Cocoa Candies

Cottage Cheese Cocoa Candies
These sweet little cocoa candies are delicious, so much that you won’t believe how healthy they are. It’s the cottage cheese and all that high-quality protein mixed together with irresistible cocoa. How can you beat that?

Nutrition Facts

Calories 135
Total Fat 6.6g 8%
Saturated Fat 1.7g 8%
Cholesterol 4mg 1%
Sodium 210mg 9%
Total Carbohydrate 12g 4%
Dietary Fiber 2.4g 8%
Total Sugars 6.4g
Protein 10.5g
Vitamin D 0mcg 0%
Calcium 50mg 4%
Iron 1mg 8%
Potassium 249mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 51g Cottage cheese
  • 5g Cocoa powder
  • 10g Peanut
  • 7g Honey
Directions:
  1. Mix cottage cheese with honey and cocoa. Form into squares or balls. You can also simply put the mixture in a bowl.
  2. Roast peanuts for 3-5 minutes on low heat. Then process it in a blender.
  3. Sprinkle the balls/squares with peanuts

Grilled Pork Chops and Asparagus

Grilled Pork Chops and Asparagus
Pork chops are satisfying, fork-tender, fatty and mildly sweet. Together, with a few grilled asparagus, you get a lunch that’s hard to beat.

Nutrition Facts

Calories 559
Total Fat 20.8g 27%
Saturated Fat 5.8g 29%
Cholesterol 243mg 81%
Sodium 974mg 42%
Total Carbohydrate 2.8g 1%
Dietary Fiber 0g 0%
Total Sugars 1.5g
Protein 87.7g
Vitamin D 0mcg 0%
Calcium 22mg 2%
Iron 4mg 21%
Potassium 1406mg 30%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 6 boneless Pork loin chops
  • ½ cup water
  • ⅓ cup light Soy sauce
  • 1/2 Lemon (just the grated zest)
  • ¼ cup Vegetable oil
  • 2 tsp Garlic, minced
  • Salt and pepper
Directions:
  1. In a medium-sized bowl, combine the water, oil, lemon zest and garlic along with your pork chops. Let the meat marinate in the refrigerator for at least one hour.
  2. Preheat a heavy cast-iron skillet and cook the pork chops to the desired temperature. (leaving out the marinade)
  3. Remove from heat and allow the meat to rest for five minutes.
  4. Coat the asparagus with oil and grill until tender. Season with salt and pepper.

Country-style Potatoes

Country-style Potatoes
Just a pinch of aromatic herbs and a little cream can make your potatoes wonderfully tasty, like a restaurant-quality side dish. There’s nothing not to love about this starchy complement.

Nutrition Facts

Calories 42
Total Fat 0.1g 0%
Saturated Fat 0g 0%
Cholesterol 5mg 2%
Sodium 210mg 9%
Total Carbohydrate 5.7g 2%
Dietary Fiber 1.5g 5%
Total Sugars 0g
Protein 4.8g
Vitamin D 0mcg 0%
Calcium 0mg 0%
Iron 0mg 0%
Potassium 0mg 0%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 128 grams Potato
  • 11 grams Basil
  • 13 grams Celery
  • 33 grams heavy Cream 10%
  • 2 grams Spices to taste
Directions:
  1. Preheat oven to 200 degrees with the internal fan on.
  2. Cut your potato in small cubes and place it on a foil sheet.
  3. Add some soy sauce and wrap it tightly in the foil and bake for 20 minutes.
  4. Put the baked potato on a plate. Cover with heavy cream.
  5. Cut celery in pieces and place on top of the potato. Add basil and favorite herbs.

Keto Shortbread Cookies

Keto Shortbread Cookies
Simple shortbread cookies, the very definition of beauty in its simplicity. Four ingredients are all you need for the crumbliest cookies ever.

Nutrition Facts

Calories 103
Total Fat 9.8g 13%
Saturated Fat 2.9g 14%
Cholesterol 10mg 3%
Sodium 27mg 1%
Total Carbohydrate 2.6g 1%
Dietary Fiber 1.5g 5%
Total Sugars 0.5g
Protein 2.6g
Vitamin D 3mcg 13%
Calcium 33mg 3%
Iron 0mg 2%
Potassium 88mg 2%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1.5 cups Almond flour
  • 4 tbsp Butter
  • 4 tbsp Monk fruit sweet extract
  • 1/2 tsp Vanilla extract
Directions:
  1. Preheat oven to 350 degrees and line a baking sheet with parchment paper.
  2. In a medium-sized mixing bowl, whip the butter and the sweetener until soft and well incorporated.
  3. Slowly add the vanilla extract and almond flour while beating.
  4. With a large spoon, form the dough into small balls and flatten them over the baking sheet. Score them with a fork.
  5. Bake for 10 minutes or until golden brown and firm.

Zucchini Mini Pizza

Zucchini Mini Pizza
Zucchini is a noble veggie that can do it all. It’s also delicious in a healthy mini pizza. Treat yourself with these tiny pies which will nurture your body.

Nutrition Facts

Calories 264
Total Fat 14.2g 18%
Saturated Fat 6.2g 31%
Cholesterol 25mg 8%
Sodium 285mg 12%
Total Carbohydrate 27.9g 10%
Dietary Fiber 5.4g 19%
Total Sugars 6.4g
Protein 9.2g
Vitamin D 0mcg 0%
Calcium 44mg 3%
Iron 2mg 11%
Potassium 488mg 10%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 Ball of refrigerated Pizza dough
  • 16 oz Tomato puree
  • 1 small can of Corn
  • 1/2 red Onion, sliced
  • 1 medium Zucchini
  • 250 grams Mozzarella
  • 100 grams Cream cheese
  • 1 tsp dried Italian herbs
  • Olive oil
Directions:
  1. Preheat oven to 350 degrees.
  2. Cut your zucchini into chunks. Drain your corn and add them together with the onion into a food processor. Pulse a few times.
  3. Add the grated mozzarella cheese to the food processor and pulse to incorporate.
  4. Prep your store-bought pizza dough in circles on a lightly greased baking sheet.
  5. Spread the cream cheese over the pizza dough.
  6. Spread the tomato puree over all your mini pizzas
  7. Top with the zucchini mixture and bake for 15 minutes or until bubbly.

Grilled Mushrooms Eggplant and Zucchini

Grilled Mushrooms Eggplant and Zucchini
Let’s fire up these veggies for a wholesome side dish that just won’t disappoint. The eggplants and zucchini, coated with silky olive oil, become a colorful side dish to take your dinner to the next level.

Nutrition Facts

Calories 148
Total Fat 5.3g 7%
Saturated Fat 0.7g 3%
Cholesterol 0mg 0%
Sodium 8mg 0%
Total Carbohydrate 21.9g 8%
Dietary Fiber 7g 25%
Total Sugars 3.2g
Protein 5.1g
Vitamin D 220mcg 1098%
Calcium 10mg 1%
Iron 2mg 11%
Potassium 406mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 61g Mushrooms
  • 49g Eggplant
  • 38g Zucchini
  • 5g Olive oil
  • 25g Crispbread
  • 2g Seasonings to taste
Directions:
  1. Cut mushrooms, eggplant and zucchini into slices (3-4 mm) and place on a preheated pan. Add oil and saute for 7-10 minutes on medium heat until golden brown.
  2. Transfer the veggies to your plate and add seasoning.
  3. Enjoy with rice crispbread.

Low-carb Pancakes with Agave Syrup

Low-carb Pancakes with Agave Syrup
Pancakes are just comforting and they remind us of home. Enjoy these delicious low-carb pancakes, completely guilt-free. Add sweet agave syrup as the final touch for a very satisfying breakfast.

Nutrition Facts

Calories 275
Total Fat 18.5g 24%
Saturated Fat 5.8g 29%
Cholesterol 157mg 52%
Sodium 158mg 7%
Total Carbohydrate 17.8g 6%
Dietary Fiber 4.7g 17%
Total Sugars 0.9g
Protein 10.4g
Vitamin D 15mcg 75%
Calcium 63mg 5%
Iron 1mg 6%
Potassium 212mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 3 tbsp Agave syrup, plus more for serving
  • 1/4 cup Avocado oil
  • 1/4 cup Coconut Flour
  • 1 cup Almond Flour
  • 1/3 cup Almond milk
  • 1 tsp Baking powder
  • 5 large Eggs
  • 1 tsp Vanilla extract
  • 1/4 tsp Sea salt
  • 1 tsp Butter
Directions:
  1. In a large mixing bowl, combine all the ingredients except for the butter and whisk until a smooth batter forms.
  2. Preheat a thick-bottomed skillet over a low flame, add the butter and pour your pancake batter to form even circles.
  3. Once bubbles start forming in the batter and keep their shape when popped, flip your pancake.
  4. Remove when golden brown on both sides.
  5. Garnish with Agave syrup drizzle and optional fresh fruit.

Protein Bar

Protein Bar
Being healthy and having good habits is also about being smart. Sometimes that means getting yourself a few high-quality protein bars from your nutrition store and just pulling them out whenever you’re hungry.

Nutrition Facts

Calories 929
Total Fat 52.2g 67%
Saturated Fat 22g 110%
Cholesterol 92mg 31%
Sodium 1955mg 85%
Total Carbohydrate 78.3g 28%
Dietary Fiber 5.4g 19%
Total Sugars 5g
Protein 40g
Vitamin D 12mcg 60%
Calcium 643mg 49%
Iron 7mg 36%
Potassium 435mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 41 grams of your favorite protein bar
Directions:
  1. Ready to eat!

Pesto Farfalle

Pesto Farfalle
Pasta is always a crowd-pleasing favorite and when it’s flavored with fresh, home-made pesto sauce, it’s one of those dishes you want as often as possible!

Nutrition Facts

Calories 292
Total Fat 22.5g 29%
Saturated Fat 3.2g 16%
Cholesterol 25mg 8%
Sodium 31mg 1%
Total Carbohydrate 19.3g 7%
Dietary Fiber 0.4g 1%
Total Sugars 0.3g
Protein 5.6g
Vitamin D 0mcg 0%
Calcium 41mg 3%
Iron 2mg 9%
Potassium 123mg 3%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 500 grams of Farfalle or your favorite pasta
  • 1 cup fresh Basil leaves
  • 3 cloves Garlic, peeled
  • 3 tbsp Pine nuts
  • 1/3 cup grated Parmesan cheese
  • 1/3 cup Olive oil
  • Salt and Pepper
Directions:
  1. Combine the basil, garlic, pine nuts, parmesan olive oil, salt and pepper in a food processor and blend until smooth.
  2. In a pot, boil water with a teaspoon of salt and cook your pasta al dente. Do not overcook.
  3. Combine the pasta with your home-made pesto sauce.

Grilled Brussels Sprouts

Grilled Brussels Sprouts
Brussels sprouts are a seasonal specialty, but you can enjoy them all year round. The crunchiness and lovely bitterness are enhanced with the kiss of a hot skillet.

Nutrition Facts

Calories 156
Total Fat 10.4g 13%
Saturated Fat 3.1g 16%
Cholesterol 10mg 3%
Sodium 160mg 7%
Total Carbohydrate 11.4g 4%
Dietary Fiber 3.9g 14%
Total Sugars 2.9g
Protein 8.1g
Vitamin D 0mcg 0%
Calcium 164mg 13%
Iron 1mg 7%
Potassium 403mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 10 Brussels sprouts
  • 1 tbsp Olive oil
  • 1 tsp Onion powder
  • 1 tsp Garlic powder
  • 1 tsp Celery salt
  • 1 tsp grated Lemon zest
  • 1 tbsp Parmesan cheese
Directions:
  1. Trim the Brussels sprout ends and peel the outer leaves.
  2. Blanche the sprouts in a pot of boiling water with a tablespoon of salt for five minutes. Drain and set aside.
  3. In a medium mixing bowl, add the Brussels sprouts, the olive oil, garlic powder, onion powder and celery salt. Season with salt and pepper to taste.
  4. In a preheated, thick-bottomed skillet, add a splash of Olive oil and cook your Brussel sprouts stirring frequently..
  5. Remove from heat and toss with the lemon zest and Parmesan cheese.

Air Popped Popcorn

Air Popped Popcorn
Did you know popcorn is incredibly healthy? Especially if you cook it in an air popcorn machine. You need no fat or oil.

Nutrition Facts

Calories 104
Total Fat 1.3g 2%
Saturated Fat 0.2g 1%
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrate 21.1g 8%
Dietary Fiber 4.2g 15%
Total Sugars 0.7g
Protein 3.6g
Vitamin D 0mcg 0%
Calcium 5mg 0%
Iron 1mg 6%
Potassium 122mg 3%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 50 grams popcorn kernels.
  • 1 tsp garlic powder
  • 1 tsp paprika
Directions:
  1. Cook your popcorn and toss with the garlic and paprika. If you don’t have an air popcorn maker, you can easily buy air-popped popcorn. Avoid microwave popcorn.

Brussels-Style Cutlets

Brussels-Style Cutlets
So, you think you know the taste of brussels sprouts? Well, you don’t until you try these nicely seasoned ones. They’re the perfect flavor to complement these juicy veal cutlet meatballs.

Nutrition Facts

Calories 151
Total Fat 6.1g 8%
Saturated Fat 2.4g 12%
Cholesterol 82mg 27%
Sodium 79mg 3%
Total Carbohydrate 3.4g 1%
Dietary Fiber 1.1g 4%
Total Sugars 1.4g
Protein 20.3g
Vitamin D 0mcg 0%
Calcium 11mg 1%
Iron 5mg 29%
Potassium 429mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 79 grams Veal
  • 21 grams Brussels Sprouts
  • 8 grams Tomato paste
  • 1 gram Seasonings of choice
Directions:
  1. Preheat oven to 200 degrees.
  2. Sprinkle veal with seasoning and wrap it in aluminum foil.
  3. Bake for 20 minutes with oven fan on.
  4. Simultaneously, bake brussels sprouts for 15-18 minutes.
  5. When the veal is ready, cut into pieces and process in a blender until desired texture.
  6. Form meatballs to desired size and place them in a pan.
  7. Add brussels sprouts, tomato paste. (add water if necessary)
  8. Simmer for 5 minutes on medium heat. Add seasoning to taste preference.

Rice Salad

Rice Salad
How could you not love this satisfying rice salad? A side dish as filling as it is tasty. The soy sauce really elevates this starchy dish, while lettuce and radish keep things refreshing.

Nutrition Facts

Calories 2226
Total Fat 134g 172%
Saturated Fat 117.9g 589%
Cholesterol 0mg 0%
Sodium 92mg 4%
Total Carbohydrate 247.2g 90%
Dietary Fiber 40.5g 145%
Total Sugars 58.3g
Protein 27.6g
Vitamin D 0mcg 0%
Calcium 82mg 6%
Iron 64mg 356%
Potassium 1817mg 39%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 34 grams Rice
  • 11 grams Radish
  • 11gram Iceberg Lettuce
  • 8 grams Lemon juice
  • 28 grams heavy Cream 10%
  • 1 grams Spices to taste
  • 6 grams Soy sauce
Directions:
  1. Cook rice for 15 minutes on high heat to al dente state. Do not overcook.
  2. When the rice is ready, transfer to a saucepan and simmer with heavy cream and soy sauce for 1 minute.
  3. Serve in a shallow bowl. Put lettuce leaves on top and sprinkle with lemon juice. Cut radish in cubes and add along with your Italian herbs.

Oatmeal with cranberries

Oatmeal with cranberries
Cranberries are a fantastic sources of antioxidants. Together with oat's dietary fiber, you have yourself a wholesome breakfast to energize you all day.

Nutrition Facts

Calories 276
Total Fat 9.1g 12%
Saturated Fat 1g 5%
Cholesterol 5mg 2%
Sodium 91mg 4%
Total Carbohydrate 36.8g 13%
Dietary Fiber 12.2g 44%
Total Sugars 16.1g
Protein 10.6g
Vitamin D 20mcg 100%
Calcium 212mg 16%
Iron 3mg 14%
Potassium 194mg 4%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 81 grams rolled Oats
  • 43 grams Cranberry
  • 16 grams Honey
  • 10 grams Lemon juice
Directions:
  1. Boil the water (150ml)
  2. Add oatmeal to the boiling water and cook it according to desired texture (5-7 min).
  3. Seve in a bowl and add cranberries as preferred.

Bruschetta

Bruschetta
Bruschetta are versatile two-biters. A nicely toasted slice of bread is the perfect vehicle for all the flavors you can think of.

Nutrition Facts

Calories 929
Total Fat 52.2g 67%
Saturated Fat 22g 110%
Cholesterol 92mg 31%
Sodium 1955mg 85%
Total Carbohydrate 78.3g 28%
Dietary Fiber 5.4g 19%
Total Sugars 5g
Protein 40g
Vitamin D 12mcg 60%
Calcium 643mg 49%
Iron 7mg 36%
Potassium 435mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 Baguette
  • 2 Strawberries
  • 6 assorted Olives
  • 12 Almonds
  • 1 tsp Paprika
  • 50 grams Edam cheese
  • 50 grams Blue cheese
  • 50 grams Cheddar cheese
  • 50 grams Brie
  • Olive oil
Directions:
  1. Choose any of the following bruschetta recipes and create your own!
  2. Slice the baguette into thick slices.
  3. In a skillet, over a low flame, heat 1 tablespoon of olive oil and slightly toast your bread on both sides.
  4. Top one baguette slice with Edam cheese and sprinkle it with paprika.
  5. Top one baguette slice with blue cheese and sliced strawberries.
  6. Top one baguette slice with cheddar cheese and olives.
  7. Top the last baguette slice with brie and crushed almonds.

Turkey in Garlic Sauce

Turkey in Garlic Sauce
Turkey is one of the leanest types of meat on the planet, meaning you can indulge your cravings guilt-free. Now, wait until you try it with this savory, creamy sauce! It might just be the tastiest turkey dish you’ve ever had.

Nutrition Facts

Calories 173
Total Fat 4.8g 6%
Saturated Fat 2.1g 11%
Cholesterol 60mg 20%
Sodium 1220mg 53%
Total Carbohydrate 10g 4%
Dietary Fiber 0.9g 3%
Total Sugars 4.3g
Protein 21.8g
Vitamin D 0mcg 0%
Calcium 56mg 4%
Iron 2mg 11%
Potassium 439mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 119 grams Turkey breast
  • 12 grams Garlic
  • 24 grams heavy Cream 10%
Directions:
  1. Place turkey breast into a pot with salted boiling water,cooking for 15-20 minutes on medium heat until done. Do not overcook.
  2. When done, take the turkey out and set aside on your plate.
  3. Crush the garlic with a garlic press (or chop). Mix with heavy cream, salt and pepper in a frying pan.
  4. Simmer on low heat for 2-3 minutes. Pour over turkey to complete your dish..

Mushrooms with Cream

Mushrooms with Cream
Earth and tender mushrooms in a creamy sauce livened with the enticing scents of rosemary, and a splash of soy sauce is just wonderful. Mushrooms are packed with essential minerals, so this side dish will nurture you while putting a smile on your face.

Nutrition Facts

Calories 176
Total Fat 14.1g 18%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 43mg 2%
Total Carbohydrate 12.3g 4%
Dietary Fiber 3.2g 11%
Total Sugars 3.3g
Protein 1.9g
Vitamin D 65mcg 324%
Calcium 20mg 2%
Iron 1mg 4%
Potassium 252mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 179g Mushrooms
  • 23g Cream 10%
  • 2g Rosemary (dried)
  • 18g Soy sauce
  • 7g Olive oil
Directions:
  1. Preheat oven to 220 degrees with fan on.
  2. Cut mushrooms into pieces and bake it for 15 minutes until ready.
  3. Then put it on a plate.
  4. Stew soy sauce, heavy cream and rosemary for 1-2 minutes over low heat.
  5. Pour the sauce on mushrooms.

Strawberries and Nutella

Strawberries and Nutella
Not everything is about cooking. Sometimes the right combination of ingredients can make a tasty snack. In this case, ripe strawberries and nutty Nutella.

Nutrition Facts

Calories 572
Total Fat 30g 38%
Saturated Fat 28.4g 142%
Cholesterol 0mg 0%
Sodium 42mg 2%
Total Carbohydrate 69.5g 25%
Dietary Fiber 7.3g 26%
Total Sugars 58.8g
Protein 6.1g
Vitamin D 0mcg 0%
Calcium 123mg 9%
Iron 5mg 27%
Potassium 554mg 12%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 8 ripe Strawberries
  • 100 grams of Nutella
Directions:
  1. Wash strawberries and remove the stems.
  2. Serve with a small bowl of your Nutella.
  3. Dip and enjoy!

Quinoa Salad

Quinoa Salad
Quinoa is a superfood with all the protein you need. This quinoa bowl is all plant based and is wonderfully comforting.

Nutrition Facts

Calories 327
Total Fat 20.7g 27%
Saturated Fat 2.7g 13%
Cholesterol 0mg 0%
Sodium 24mg 1%
Total Carbohydrate 29.5g 11%
Dietary Fiber 4.2g 15%
Total Sugars 0.5g
Protein 8g
Vitamin D 0mcg 0%
Calcium 50mg 4%
Iron 2mg 14%
Potassium 350mg 7%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 cup Quinoa, rinsed
  • 2 cup fresh chopped Spinach or Arugula
  • ⅓ cup sliced Almonds
  • Salt and Pepper
The dressing:
  • 4 tbsp Olive oil
  • 2 tbsp fresh Lemon juice
  • 1 tsp Dijon mustard
Directions:
  1. In a saucepan, cook the quinoa with two cups of water, bring to a boil, and then let it simmer over medium heat.
  2. Once the water has evaporated, remove from heat. And set aside, covered with a lid.
  3. For the dressing, whisk the ingredients in a small bowl.
  4. Serve the quinoa, mixture with the dressing and top with crushed almonds, fresh spinach and season with pepper.

Peas with Cream

Peas with Cream
Smooth as silk and with the most refreshing flavor of green peas. This puree is a superb side dish with enormous versatility; you can add it to a variety of entrees. Serve it alongside anything from chicken to fish and enjoy the instantly recognizable taste of this cherished tiny veggie.

Nutrition Facts

Calories 129
Total Fat 0.7g 1%
Saturated Fat 0.1g 1%
Cholesterol 0mg 0%
Sodium 10mg 0%
Total Carbohydrate 23.4g 8%
Dietary Fiber 8.1g 29%
Total Sugars 9.9g
Protein 8.4g
Vitamin D 0mcg 0%
Calcium 42mg 3%
Iron 2mg 13%
Potassium 501mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 291 grams Peas
  • 9 grams Dried Tomato
  • 3 grams Spices of your choice for taste preference
Directions:
  1. Place peas in a saucepan and add 50-100 ml of water
  2. Simmer for 15-20 minutes on low heat.
  3. Add your favorite herbs and mash into a puree.
  4. Transfer to a bowl and sprinkle with dried tomatoes.

Granola with Bananas

Granola with Bananas
Making your own granola is unbelievably satisfying. Mix and match your favorite nuts and seeds. Once you’re happy with your granola, you can even gift it to someone you love!

Nutrition Facts

Calories 612
Total Fat 41.6g 53%
Saturated Fat 22.1g 110%
Cholesterol 0mg 0%
Sodium 245mg 11%
Total Carbohydrate 56g 20%
Dietary Fiber 8.3g 30%
Total Sugars 22g
Protein 10.5g
Vitamin D 0mcg 0%
Calcium 47mg 4%
Iron 5mg 27%
Potassium 468mg 10%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • ½ cup Coconut oil
  • 1 tsp Sea salt
  • 1 cup Pecans
  • ½ cup Coconut flakes
  • 1 tsp Vanilla extract
  • ⅔ cup Dried cranberries
  • 4 cups Oats
  • ½ cup Honey
  • ½ cup Pepitas
  • ½ tsp Cinnamon
  • 1 Cup Almond milk per serving
  • 1 sliced Banana per serving
Directions:
  1. Preheat oven to 350 degrees. Line a baking tray with parchment paper.
  2. In a large mixing bowl, combine all the ingredients (except for the banana and the cranberries) and mix well.
  3. Spread your mixture over a baking tray.
  4. Bake for 10 minutes, stirring halfway.
  5. Let the granola cool and incorporate the cranberries. Store in an airtight container.
  6. Serve with your banana and almond milk.

Bruschetta

Bruschetta
Bruschetta are versatile two-biters. A nicely toasted slice of bread is the perfect vehicle for all the flavors you can think of.

Nutrition Facts

Calories 929
Total Fat 52.2g 67%
Saturated Fat 22g 110%
Cholesterol 92mg 31%
Sodium 1955mg 85%
Total Carbohydrate 78.3g 28%
Dietary Fiber 5.4g 19%
Total Sugars 5g
Protein 40g
Vitamin D 12mcg 60%
Calcium 643mg 49%
Iron 7mg 36%
Potassium 435mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 Baguette
  • 2 Strawberries
  • 6 assorted Olives
  • 12 Almonds
  • 1 tsp Paprika
  • 50 grams Edam cheese
  • 50 grams Blue cheese
  • 50 grams Cheddar cheese
  • 50 grams Brie
  • Olive oil
Directions:
  1. Choose any of the following bruschetta recipes and create your own!
  2. Slice the baguette into thick slices.
  3. In a skillet, over a low flame, heat 1 tablespoon of olive oil and slightly toast your bread on both sides.
  4. Top one baguette slice with Edam cheese and sprinkle it with paprika.
  5. Top one baguette slice with blue cheese and sliced strawberries.
  6. Top one baguette slice with cheddar cheese and olives.
  7. Top the last baguette slice with brie and crushed almonds.

Grilled Pork Chops and Asparagus

Grilled Pork Chops and Asparagus
Pork chops are satisfying, fork-tender, fatty and mildly sweet. Together, with a few grilled asparagus, you get a lunch that’s hard to beat.

Nutrition Facts

Calories 559
Total Fat 20.8g 27%
Saturated Fat 5.8g 29%
Cholesterol 243mg 81%
Sodium 974mg 42%
Total Carbohydrate 2.8g 1%
Dietary Fiber 0g 0%
Total Sugars 1.5g
Protein 87.7g
Vitamin D 0mcg 0%
Calcium 22mg 2%
Iron 4mg 21%
Potassium 1406mg 30%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 6 boneless Pork loin chops
  • ½ cup water
  • ⅓ cup light Soy sauce
  • 1/2 Lemon (just the grated zest)
  • ¼ cup Vegetable oil
  • 2 tsp Garlic, minced
  • Salt and pepper
Directions:
  1. In a medium-sized bowl, combine the water, oil, lemon zest and garlic along with your pork chops. Let the meat marinate in the refrigerator for at least one hour.
  2. Preheat a heavy cast-iron skillet and cook the pork chops to the desired temperature. (leaving out the marinade)
  3. Remove from heat and allow the meat to rest for five minutes.
  4. Coat the asparagus with oil and grill until tender. Season with salt and pepper.

Country-style Potatoes

Country-style Potatoes
Just a pinch of aromatic herbs and a little cream can make your potatoes wonderfully tasty, like a restaurant-quality side dish. There’s nothing not to love about this starchy complement.

Nutrition Facts

Calories 42
Total Fat 0.1g 0%
Saturated Fat 0g 0%
Cholesterol 5mg 2%
Sodium 210mg 9%
Total Carbohydrate 5.7g 2%
Dietary Fiber 1.5g 5%
Total Sugars 0g
Protein 4.8g
Vitamin D 0mcg 0%
Calcium 0mg 0%
Iron 0mg 0%
Potassium 0mg 0%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 128 grams Potato
  • 11 grams Basil
  • 13 grams Celery
  • 33 grams heavy Cream 10%
  • 2 grams Spices to taste
Directions:
  1. Preheat oven to 200 degrees with the internal fan on.
  2. Cut your potato in small cubes and place it on a foil sheet.
  3. Add some soy sauce and wrap it tightly in the foil and bake for 20 minutes.
  4. Put the baked potato on a plate. Cover with heavy cream.
  5. Cut celery in pieces and place on top of the potato. Add basil and favorite herbs.

Keto Shortbread Cookies

Keto Shortbread Cookies
Simple shortbread cookies, the very definition of beauty in its simplicity. Four ingredients are all you need for the crumbliest cookies ever.

Nutrition Facts

Calories 103
Total Fat 9.8g 13%
Saturated Fat 2.9g 14%
Cholesterol 10mg 3%
Sodium 27mg 1%
Total Carbohydrate 2.6g 1%
Dietary Fiber 1.5g 5%
Total Sugars 0.5g
Protein 2.6g
Vitamin D 3mcg 13%
Calcium 33mg 3%
Iron 0mg 2%
Potassium 88mg 2%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1.5 cups Almond flour
  • 4 tbsp Butter
  • 4 tbsp Monk fruit sweet extract
  • 1/2 tsp Vanilla extract
Directions:
  1. Preheat oven to 350 degrees and line a baking sheet with parchment paper.
  2. In a medium-sized mixing bowl, whip the butter and the sweetener until soft and well incorporated.
  3. Slowly add the vanilla extract and almond flour while beating.
  4. With a large spoon, form the dough into small balls and flatten them over the baking sheet. Score them with a fork.
  5. Bake for 10 minutes or until golden brown and firm.

Spinach Quinoa

Spinach Quinoa
Quinoa is a superfood with all the protein you need. This quinoa bowl is just comforting, and it’s all plant-based.

Nutrition Facts

Calories 327
Total Fat 20.7g 27%
Saturated Fat 2.7g 13%
Cholesterol 0mg 0%
Sodium 24mg 1%
Total Carbohydrate 29.5g 11%
Dietary Fiber 4.2g 15%
Total Sugars 0.5g
Protein 8g
Vitamin D 0mcg 0%
Calcium 50mg 4%
Iron 2mg 14%
Potassium 350mg 7%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 cup Quinoa, rinsed
  • 2 cup fresh chopped Spinach or Arugula
  • ⅓ cup sliced Almonds
  • Salt and Pepper
The dressing:
  • 4 tbsp Olive oil
  • 2 tbsp fresh Lemon juice
  • 1 tsp Dijon mustard
Directions:
  1. In a saucepan, cook the quinoa with two cups of water, bring to a boil, and then let it simmer over medium heat.
  2. Once the water has evaporated, remove from heat. And set aside, covered with a lid.
  3. For the dressing, whisk the ingredients in a small bowl.
  4. Serve the quinoa, mixture with the dressing and top with crushed almonds, fresh spinach and season with pepper.

Caprese Salad

Caprese Salad
The best side dishes are often straightforward and easy to put together. That’s why the Caprese salad is just so popular.

Nutrition Facts

Calories 248
Total Fat 15.3g 20%
Saturated Fat 5.6g 28%
Cholesterol 23mg 8%
Sodium 273mg 12%
Total Carbohydrate 15.9g 6%
Dietary Fiber 4.5g 16%
Total Sugars 9.6g
Protein 15.4g
Vitamin D 0mcg 0%
Calcium 78mg 6%
Iron 1mg 7%
Potassium 886mg 19%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 Large ripe tomatoes
  • 300 grams Mozzarella, in thick slices
  • 1/2 cup Basil leaves
  • Olive oil
  • Balsamic vinegar
  • Salt and Pepper
Directions:
  1. On your serving plate, alternate between sliced tomatoes, mozzarella and basil leaves in a spiral motion.
  2. Drizzle the balsamic vinegar and olive oil. Season with salt and pepper.

Greek Yogurt with Assorted Fruit

Greek Yogurt with Assorted Fruit
Greek yogurt is packed with protein and healthy fats, making it a wholesome breakfast that’s not too heavy... it’s just right. Be creative with your fruit toppings!

Nutrition Facts

Calories 372
Total Fat 13.2g 17%
Saturated Fat 4g 20%
Cholesterol 10mg 3%
Sodium 72mg 3%
Total Carbohydrate 40.9g 15%
Dietary Fiber 12.9g 46%
Total Sugars 19.9g
Protein 26.1g
Vitamin D 0mcg 0%
Calcium 400mg 31%
Iron 3mg 14%
Potassium 764mg 16%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 cup Greek yogurt
  • 2 Strawberries, diced
  • ½ Banana, sliced
  • ½ Kiwi, sliced
  • 2 tbsp Chia seeds
Directions:
  1. Pour the Greek yogurt into a bowl and top with your fruit. Preferably use fresh, seasonal fruit.
  2. Enjoy!

Mixed Nuts

Mixed Nuts
Nuts are an authentic superfood. They’re a great source of healthy fats, fiber and protein, as well as loaded with vitamins and minerals. They’re delicious and will keep your hunger at bay between meals..

Nutrition Facts

Calories 516
Total Fat 45.2g 58%
Saturated Fat 3.3g 16%
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrate 20g 7%
Dietary Fiber 7g 25%
Total Sugars 9.6g
Protein 16.8g
Vitamin D 0mcg 0%
Calcium 128mg 10%
Iron 3mg 16%
Potassium 492mg 10%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 2 cups Pecans
  • 2 cups Almonds
  • 2 cups Walnuts
  • 1/4 cup Maple syrup
  • 2 tbsp Olive oil
  • 2 tbsp Dried assorted herbs
  • 1/4 tsp Cayenne pepper
  • Salt and Pepper
Directions:
  1. Preheat oven to 350 degrees.
  2. In a large mixing bowl, combine all the ingredients and mix.
  3. Spread the mixture on a baking tray lined with parchment paper and bake for 10 minutes.
  4. Let it cool and store in an airtight container.

Turkey Burgers

Turkey Burgers
Turkey burgers are not only healthier than regular burgers, but they’re also equally juicy and tasty!

Nutrition Facts

Calories 424
Total Fat 20.3g 26%
Saturated Fat 3.6g 18%
Cholesterol 168mg 56%
Sodium 400mg 17%
Total Carbohydrate 24.4g 9%
Dietary Fiber 1.5g 5%
Total Sugars 4.5g
Protein 40.2g
Vitamin D 4mcg 19%
Calcium 105mg 8%
Iron 5mg 26%
Potassium 503mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 500 grams ground aTurkey
  • 1 egg
  • 2 Garlic cloves, minced
  • 1 tbsp Worcestershire sauce
  • 2 tbsp freshly chopped Parsley
  • 1 tbsp Olive oil
  • Hamburger buns
  • Lettuce
  • Sliced Tomatoes
  • Your favorite dressings
Directions:
  1. In a large mixing bowl, combine the turkey meat, egg, garlic, parsley and Worcestershire sauce.
  2. Press into patties
  3. In a hot skillet, heat the olive oil and cook your patties until browned on both sides.
  4. Assemble your burger any way you please.

Greek Salad

Greek Salad
A colorful and refreshing salad is always a lovely side dish that will round off a hearty, but healthy lunch.

Nutrition Facts

Calories 486
Total Fat 42.2g 54%
Saturated Fat 11.9g 60%
Cholesterol 45mg 15%
Sodium 791mg 34%
Total Carbohydrate 23.4g 9%
Dietary Fiber 6.3g 22%
Total Sugars 13.5g
Protein 10.8g
Vitamin D 0mcg 0%
Calcium 324mg 25%
Iron 3mg 15%
Potassium 821mg 17%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 ripe Tomatoes, chopped into large cubes
  • 1/2 red Onion, sliced
  • 1 green Bell Pepper, sliced
  • 50 grams black Olives
  • 100 grams Feta cheese, diced
  • 4 tbsp Olive oil
  • 1 Lemon (squeezed over mixture)
  • 1 tsp dried Oregano
  • Salt and Pepper
Directions:
  1. In a large mixing bowl, combine all the ingredients and toss.
  2. Enjoy!

Home-made Power Bars

Home-made Power Bars
For an energy kick that won’t leave you hungry, there are few better foods than amaranth power bars. Making your own allows you to be creative and customize these tasty bars!

Nutrition Facts

Calories 198
Total Fat 4.9g 6%
Saturated Fat 1.6g 8%
Cholesterol 1mg 0%
Sodium 117mg 5%
Total Carbohydrate 34.8g 13%
Dietary Fiber 3.4g 12%
Total Sugars 10.8g
Protein 6.2g
Vitamin D 0mcg 0%
Calcium 58mg 4%
Iron 3mg 17%
Potassium 164mg 3%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 2 cups popped amaranth
  • 1/4 cup dried cranberries
  • 1/4 cup chocolate chips
  • 1/4 cup pumpkin seeds, peeled
  • 1/2 cup almond butter
  • 1/2 cup brown rice syrup
  • 1/2 tsp salt
  • 1/2 tsp vanilla extract
Directions:
  1. In a large bowl, combine the amaranth, cranberries, chocolate chips and pumpkin seeds.
  2. In a saucepan, heat over a low flame the almond butter, rice syrup, vanilla extract and salt. Combine until bubbles form.
  3. Remove from heat and add amaranth mixture.
  4. Spread the mixture on a baking tray lined with parchment paper.
  5. Refrigerate for four hours. Cut into the desired shape.

Charcuterie Open Faced Sandwich

Charcuterie Open Faced Sandwich
No need to cook this gorgeous charcuterie open face sandwich. Just a light, but filling dish to give you a nutritional, energizing meal.

Nutrition Facts

Calories 958
Total Fat 20.2g 26%
Saturated Fat 6.2g 31%
Cholesterol 168mg 56%
Sodium 1657mg 72%
Total Carbohydrate 145.5g 53%
Dietary Fiber 8.1g 29%
Total Sugars 11.2g
Protein 52.8g
Vitamin D 8mcg 38%
Calcium 117mg 9%
Iron 17mg 96%
Potassium 378mg 8%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 slices of Ciabatta bread, sliced
  • 4 slices of deli Ham, Roast beef or Turkey
  • 4 slices of aged Cheddar
  • 4 pickles of your choice
  • 2 Eggs
  • 1 tsp Dijon or other mustard
  • Olive oil
Directions:
  1. In a hot skillet, add a teaspoon of olive oil and toast your bread slices on both sides and set aside..
  2. In a small saucepan, cook the eggs until firm. Remove and slice.
  3. Build your sandwich by spreading the mustard on the bread then add meat, cheese, pickles, egg slices and a drizzle of olive oil.

Stuffed Bell Peppers

Stuffed Bell Peppers
Colorful and cheesy, stuffed bell peppers are a great side dish to complement your meal. They’re incredibly easy to put together as well.

Nutrition Facts

Calories 135
Total Fat 6.2g 8%
Saturated Fat 2.3g 11%
Cholesterol 28mg 9%
Sodium 177mg 8%
Total Carbohydrate 5.7g 2%
Dietary Fiber 0.9g 3%
Total Sugars 3.3g
Protein 14.3g
Vitamin D 0mcg 0%
Calcium 114mg 9%
Iron 1mg 7%
Potassium 257mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 3 Large Bell Peppers
  • 250 grams ground Beef
  • 150 grams grated Cheddar or Jack cheese
  • 1/4 Red onion, diced
  • 2 cloves of Garlic, minced
  • Olive oil
  • Salt and Pepper
Directions:
  1. Preheat oven to 350 degrees. Line a baking pan with parchment paper.
  2. Slice the bell peppers lengthwise and remove the seeds.
  3. In a skillet, add a teaspoon of olive oil and sauté the onion and garlic. Then add the ground meat and cook thoroughly. Season with salt and pepper.
  4. Fill the bell peppers with the ground meat mixture, top with cheese and place neatly in the baking tray.
  5. Bake for 15 minutes or until the cheese is bubbly.

Low-carb Pancakes with Agave Syrup

Low-carb Pancakes with Agave Syrup
Pancakes are just comforting and they remind us of home. Enjoy these delicious low-carb pancakes, completely guilt-free. Add sweet agave syrup as the final touch for a very satisfying breakfast.

Nutrition Facts

Calories 275
Total Fat 18.5g 24%
Saturated Fat 5.8g 29%
Cholesterol 157mg 52%
Sodium 158mg 7%
Total Carbohydrate 17.8g 6%
Dietary Fiber 4.7g 17%
Total Sugars 0.9g
Protein 10.4g
Vitamin D 15mcg 75%
Calcium 63mg 5%
Iron 1mg 6%
Potassium 212mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 3 tbsp Agave syrup, plus more for serving
  • 1/4 cup Avocado oil
  • 1/4 cup Coconut Flour
  • 1 cup Almond Flour
  • 1/3 cup Almond milk
  • 1 tsp Baking powder
  • 5 large Eggs
  • 1 tsp Vanilla extract
  • 1/4 tsp Sea salt
  • 1 tsp Butter
Directions:
  1. In a large mixing bowl, combine all the ingredients except for the butter and whisk until a smooth batter forms.
  2. Preheat a thick-bottomed skillet over a low flame, add the butter and pour your pancake batter to form even circles.
  3. Once bubbles start forming in the batter and keep their shape when popped, flip your pancake.
  4. Remove when golden brown on both sides.
  5. Garnish with Agave syrup drizzle and optional fresh fruit.

Stuffed Baby Bella Mushrooms

Stuffed Baby Bella Mushrooms
Mushrooms are often overlooked, but they’re a tasty, satisfying, low calorie source of fiber, protein, and antioxidants. This is a snack you’ll want to share with your friends and family!

Nutrition Facts

Calories 682
Total Fat 61.5g 79%
Saturated Fat 25.1g 126%
Cholesterol 105mg 35%
Sodium 629mg 27%
Total Carbohydrate 8.8g 3%
Dietary Fiber 2.2g 8%
Total Sugars 4.6g
Protein 28.2g
Vitamin D 271mcg 1356%
Calcium 744mg 57%
Iron 3mg 18%
Potassium 532mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 Baby Bella mushrooms, or any medium-sized mushroom.
  • 1 ripe Tomato
  • 1/4 Onion
  • 1 small handful Basil
  • 100 grams cheese
  • Olive oil
  • Salt and Pepper
Directions:
  1. Preheat oven to 300 degrees.
  2. Remove the mushroom stems and chop them finely.
  3. Mince the tomato and onion, then mix with the mushroom stems.
  4. Chop basil coarsely and add it into the mixture.
  5. Season with salt and pepper.
  6. Stuff your mushrooms with the mixture, drizzle with olive oil, top with cheese
  7. Bake for ten minutes.
  8. Garnish with basil leaves.

Pesto Farfalle

Pesto Farfalle
Pasta is always a crowd-pleasing favorite and when it’s flavored with fresh, home-made pesto sauce, it’s one of those dishes you want as often as possible!

Nutrition Facts

Calories 292
Total Fat 22.5g 29%
Saturated Fat 3.2g 16%
Cholesterol 25mg 8%
Sodium 31mg 1%
Total Carbohydrate 19.3g 7%
Dietary Fiber 0.4g 1%
Total Sugars 0.3g
Protein 5.6g
Vitamin D 0mcg 0%
Calcium 41mg 3%
Iron 2mg 9%
Potassium 123mg 3%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 500 grams of Farfalle or your favorite pasta
  • 1 cup fresh Basil leaves
  • 3 cloves Garlic, peeled
  • 3 tbsp Pine nuts
  • 1/3 cup grated Parmesan cheese
  • 1/3 cup Olive oil
  • Salt and Pepper
Directions:
  1. Combine the basil, garlic, pine nuts, parmesan olive oil, salt and pepper in a food processor and blend until smooth.
  2. In a pot, boil water with a teaspoon of salt and cook your pasta al dente. Do not overcook.
  3. Combine the pasta with your home-made pesto sauce.

Mushrooms with Cream

Mushrooms with Cream
Earth and tender mushrooms in a creamy sauce livened with the enticing scents of rosemary, and a splash of soy sauce is just wonderful. Mushrooms are packed with essential minerals, so this side dish will nurture you while putting a smile on your face.

Nutrition Facts

Calories 176
Total Fat 14.1g 18%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 43mg 2%
Total Carbohydrate 12.3g 4%
Dietary Fiber 3.2g 11%
Total Sugars 3.3g
Protein 1.9g
Vitamin D 65mcg 324%
Calcium 20mg 2%
Iron 1mg 4%
Potassium 252mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 179g Mushrooms
  • 23g Cream 10%
  • 2g Rosemary (dried)
  • 18g Soy sauce
  • 7g Olive oil
Directions:
  1. Preheat oven to 220 degrees with fan on.
  2. Cut mushrooms into pieces and bake it for 15 minutes until ready.
  3. Then put it on a plate.
  4. Stew soy sauce, heavy cream and rosemary for 1-2 minutes over low heat.
  5. Pour the sauce on mushrooms.

Strawberries and Nutella

Strawberries and Nutella
Not everything is about cooking. Sometimes the right combination of ingredients can make a tasty snack. In this case, ripe strawberries and nutty Nutella.

Nutrition Facts

Calories 572
Total Fat 30g 38%
Saturated Fat 28.4g 142%
Cholesterol 0mg 0%
Sodium 42mg 2%
Total Carbohydrate 69.5g 25%
Dietary Fiber 7.3g 26%
Total Sugars 58.8g
Protein 6.1g
Vitamin D 0mcg 0%
Calcium 123mg 9%
Iron 5mg 27%
Potassium 554mg 12%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 8 ripe Strawberries
  • 100 grams of Nutella
Directions:
  1. Wash strawberries and remove the stems.
  2. Serve with a small bowl of your Nutella.
  3. Dip and enjoy!

Zucchini Mini Pizza

Zucchini Mini Pizza
Zucchini is a noble veggie that can do it all. It’s also delicious in a healthy mini pizza. Treat yourself with these tiny pies which will nurture your body.

Nutrition Facts

Calories 264
Total Fat 14.2g 18%
Saturated Fat 6.2g 31%
Cholesterol 25mg 8%
Sodium 285mg 12%
Total Carbohydrate 27.9g 10%
Dietary Fiber 5.4g 19%
Total Sugars 6.4g
Protein 9.2g
Vitamin D 0mcg 0%
Calcium 44mg 3%
Iron 2mg 11%
Potassium 488mg 10%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 Ball of refrigerated Pizza dough
  • 16 oz Tomato puree
  • 1 small can of Corn
  • 1/2 red Onion, sliced
  • 1 medium Zucchini
  • 250 grams Mozzarella
  • 100 grams Cream cheese
  • 1 tsp dried Italian herbs
  • Olive oil
Directions:
  1. Preheat oven to 350 degrees.
  2. Cut your zucchini into chunks. Drain your corn and add them together with the onion into a food processor. Pulse a few times.
  3. Add the grated mozzarella cheese to the food processor and pulse to incorporate.
  4. Prep your store-bought pizza dough in circles on a lightly greased baking sheet.
  5. Spread the cream cheese over the pizza dough.
  6. Spread the tomato puree over all your mini pizzas
  7. Top with the zucchini mixture and bake for 15 minutes or until bubbly.

Quinoa Lettuce Wrap

Quinoa Lettuce Wrap
For a refreshing bite that’s also packed with nutrition, these lettuce wraps are an excellent way of complimenting your dinner. Let’s call them one-bite salads.

Nutrition Facts

Calories 83
Total Fat 3.3g 4%
Saturated Fat 0.4g 2%
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrate 11.6g 4%
Dietary Fiber 1.8g 6%
Total Sugars 0.9g
Protein 2.5g
Vitamin D 0mcg 0%
Calcium 18mg 1%
Iron 1mg 8%
Potassium 173mg 4%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 6 medium Lettuce leaves
  • 1/2 cup Quinoa, rinsed
  • 1/4 Onion, minced
  • 1 Tomato, diced
  • 1/2 cup Parsley leaves, chopped
  • Olive oil
  • 1 Lemon, juiced
  • Salt and Pepper
Directions:
  1. In a saucepan, cook the quinoa with 1 cup of water. Once it boils, lower temperature to medium heat until water is evaporated. Remove from heat and set aside covered with a lid.
  2. In a medium mixing bowl, add the onion, tomato, parsley, 2 teaspoons olive oil, and lemon juice.
  3. Once the quinoa is cold, combine with the onion and parsley mixture, adding salt and pepper.
  4. Fill your lettuce leaves and enjoy.

Oatmeal with cranberries

Oatmeal with cranberries
Cranberries are a fantastic sources of antioxidants. Together with oat's dietary fiber, you have yourself a wholesome breakfast to energize you all day.

Nutrition Facts

Calories 276
Total Fat 9.1g 12%
Saturated Fat 1g 5%
Cholesterol 5mg 2%
Sodium 91mg 4%
Total Carbohydrate 36.8g 13%
Dietary Fiber 12.2g 44%
Total Sugars 16.1g
Protein 10.6g
Vitamin D 20mcg 100%
Calcium 212mg 16%
Iron 3mg 14%
Potassium 194mg 4%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 81 grams rolled Oats
  • 43 grams Cranberry
  • 16 grams Honey
  • 10 grams Lemon juice
Directions:
  1. Boil the water (150ml)
  2. Add oatmeal to the boiling water and cook it according to desired texture (5-7 min).
  3. Seve in a bowl and add cranberries as preferred.

Cottage Cheese Cocoa Candies

Cottage Cheese Cocoa Candies
These sweet little cocoa candies are delicious, so much that you won’t believe how healthy they are. It’s the cottage cheese and all that high-quality protein mixed together with irresistible cocoa. How can you beat that?

Nutrition Facts

Calories 135
Total Fat 6.6g 8%
Saturated Fat 1.7g 8%
Cholesterol 4mg 1%
Sodium 210mg 9%
Total Carbohydrate 12g 4%
Dietary Fiber 2.4g 8%
Total Sugars 6.4g
Protein 10.5g
Vitamin D 0mcg 0%
Calcium 50mg 4%
Iron 1mg 8%
Potassium 249mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 51g Cottage cheese
  • 5g Cocoa powder
  • 10g Peanut
  • 7g Honey
Directions:
  1. Mix cottage cheese with honey and cocoa. Form into squares or balls. You can also simply put the mixture in a bowl.
  2. Roast peanuts for 3-5 minutes on low heat. Then process it in a blender.
  3. Sprinkle the balls/squares with peanuts

Grilled Salmon and Citrus Vinaigrette Salad

Grilled Salmon and Citrus Vinaigrette Salad
You just can’t beat the savory flavor of a hearty Salmon filet. Especially when complimented with a citrusy salad. This lunch will bring a smile to your face.

Nutrition Facts

Calories 579
Total Fat 35.5g 45%
Saturated Fat 7.3g 37%
Cholesterol 120mg 40%
Sodium 402mg 17%
Total Carbohydrate 14.6g 5%
Dietary Fiber 5.2g 18%
Total Sugars 7g
Protein 54.9g
Vitamin D 0mcg 0%
Calcium 243mg 19%
Iron 2mg 11%
Potassium 1375mg 29%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients: The Salmon:
  • 250 gram Salmon fillets (4)
  • Olive oil
  • 1/4 tsp Garlic powder
  • 1/4 tsp Salt
  • 1/4 tsp dried Parsley
  • 1/4 tsp dried Onion
The Salad:
  • 5 Radicchio leaves, torn
  • 1 Orange, segmented
  • 1 Pink Grapefruit, segmented
  • 1 Avocado, sliced
  • ¼ cup Parmesan cheese
  • Salt and Pepper
The Dressing:
  • ¼ cup Olive oil
  • 2 tbsp Lemon juice
  • 1 clove Garlic, grated
  • ½ tsp Dijon mustard
Directions:
  1. Mix the spices and seasonings and set aside.
  2. Rub the Salmon with the spice mix and Olive oil.
  3. Preheat a skillet over medium heat and cook the Salmon 5-8 minutes per side.
  4. In a medium mixing bowl, combine the dressing ingredients and set aside.
  5. In a large mixing bowl, combine the salad ingredients and drizzle with the dressing.

Grilled Brussels Sprouts

Grilled Brussels Sprouts
Brussels sprouts are a seasonal specialty, but you can enjoy them all year round. The crunchiness and lovely bitterness are enhanced with the kiss of a hot skillet.

Nutrition Facts

Calories 156
Total Fat 10.4g 13%
Saturated Fat 3.1g 16%
Cholesterol 10mg 3%
Sodium 160mg 7%
Total Carbohydrate 11.4g 4%
Dietary Fiber 3.9g 14%
Total Sugars 2.9g
Protein 8.1g
Vitamin D 0mcg 0%
Calcium 164mg 13%
Iron 1mg 7%
Potassium 403mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 10 Brussels sprouts
  • 1 tbsp Olive oil
  • 1 tsp Onion powder
  • 1 tsp Garlic powder
  • 1 tsp Celery salt
  • 1 tsp grated Lemon zest
  • 1 tbsp Parmesan cheese
Directions:
  1. Trim the Brussels sprout ends and peel the outer leaves.
  2. Blanche the sprouts in a pot of boiling water with a tablespoon of salt for five minutes. Drain and set aside.
  3. In a medium mixing bowl, add the Brussels sprouts, the olive oil, garlic powder, onion powder and celery salt. Season with salt and pepper to taste.
  4. In a preheated, thick-bottomed skillet, add a splash of Olive oil and cook your Brussel sprouts stirring frequently..
  5. Remove from heat and toss with the lemon zest and Parmesan cheese.

Air Popped Popcorn

Air Popped Popcorn
Did you know popcorn is incredibly healthy? Especially if you cook it in an air popcorn machine. You need no fat or oil.

Nutrition Facts

Calories 104
Total Fat 1.3g 2%
Saturated Fat 0.2g 1%
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrate 21.1g 8%
Dietary Fiber 4.2g 15%
Total Sugars 0.7g
Protein 3.6g
Vitamin D 0mcg 0%
Calcium 5mg 0%
Iron 1mg 6%
Potassium 122mg 3%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 50 grams Popcorn kernels.
  • 1 tsp Garlic powder
  • 1 tsp Paprika
Directions:
  1. Pop your popcorn and toss with the garlic and paprika. If you don’t have an air popcorn maker, you can easily buy air-popped popcorn. Avoid microwave popcorn.

Salmon Maki Sushi

Salmon Maki Sushi
The most fashionable Japanese dishes are easier to make than you think. Nigiri sushi are one-bite lumps of sushi rice topped with your favorite fresh fish, and you can make them at home.

Nutrition Facts

Calories 110
Total Fat 0.2g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 585mg 25%
Total Carbohydrate 22.4g 8%
Dietary Fiber 0g 0%
Total Sugars 4g
Protein 1.8g
Vitamin D 0mcg 0%
Calcium 4mg 0%
Iron 0mg 0%
Potassium 1mg 0%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 2 cups Japanese sushi rice
  • 2 cups water
  • 1/4 cup Rice vinegar
  • 4 tsp Sugar
  • 1 tsp Salt
  • Your favorite sushi-grade, raw salmon, tuna or other fresh fish. Boiled shrimp is an alternative as well.
  • Soy sauce for serving
Directions:
  1. In a large bowl, rinse the rice with cold water, repeat until the water runs clear.
  2. Cook the rice on a stovetop, rice cooker or instant pot.
  3. In a small mixing bowl, combine the vinegar, sugar and salt. Stir until dissolved.
  4. Once the rice is cooked, turn it with a spatula while adding the vinegar mixture slowly.
  5. Let the rice cool. Form bite-sized lumps and top them with your fish of choice. Dip in soy sauce and enjoy!

Avocado Toast with Hard Boiled Egg

Avocado Toast with Hard Boiled Egg
Avocado toast is not only the trendiest food right now, but it’s also crazy healthy! Lots of plant-based fats and whole grains to keep you on the right track.

Nutrition Facts

Calories 385
Total Fat 28.2g 36%
Saturated Fat 5.5g 28%
Cholesterol 82mg 27%
Sodium 257mg 11%
Total Carbohydrate 32.4g 12%
Dietary Fiber 9.9g 35%
Total Sugars 0.8g
Protein 7.3g
Vitamin D 8mcg 39%
Calcium 24mg 2%
Iron 2mg 9%
Potassium 543mg 12%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 4 slices Rye or Whole Grain bread
  • 2 ripe Avocados
  • 2 Eggs
  • 2 tbsp Pine nuts
  • Olive oil
  • Salt and Pepper
Directions:
  1. Heat a pan over low flame and add 1 tsp of olive oil.
  2. Roast pine nuts for 2 minutes. Set aside.
  3. In the same skillet, toast bread slices until golden brown. Set aside as well..
  4. In a medium saucepan, hard-boil eggs, peel, allow to cool and then slice fairly thin.
  5. Cut avocado into medium-sized chunks.
  6. Assemble your avocado toast with the ingredients above.
  7. Yummy!

Sunny Side Up Open Face Sandwich

Sunny Side Up Open Face Sandwich
If there’s anything tastier than a sunny side up egg, it is this open face sandwich. It’s incredibly satisfying and looks straight out of a fancy Parisian bistro.

Nutrition Facts

Calories 191
Total Fat 11.1g 14%
Saturated Fat 4.7g 23%
Cholesterol 190mg 63%
Sodium 518mg 23%
Total Carbohydrate 11.7g 4%
Dietary Fiber 1.8g 6%
Total Sugars 4.6g
Protein 11.8g
Vitamin D 18mcg 90%
Calcium 53mg 4%
Iron 2mg 10%
Potassium 335mg 7%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 Slice of artisan bread
  • 1/2 Tomato, sliced
  • 1/2 Bell pepper, sliced
  • 1 tsp Butter
  • 1 slice deli Ham or Turkey
  • 1 Egg
  • Salt and Pepper to taste
Directions:
  1. Preheat a skillet, spread the butter on the bread and slightly brown on both sides. Set aside..
  2. Lightly sear your slice of ham or turkey. Set aside.
  3. Crack open the egg and cook from only one side until desired yoke firmness.
  4. Assemble your sandwich with the bread, meat, tomato, bell pepper and the egg.
  5. Season with salt and pepper.

Caprese Mini-Skewers

Caprese Mini-Skewers
The Caprese salad is one of the most famous cold dishes in the world, and it’s easy to see why. The combination of mozzarella, tomatoes and basil is just perfect. Here is a new way to serve it!

Nutrition Facts

Calories 75
Total Fat 5g 6%
Saturated Fat 1.3g 6%
Cholesterol 4mg 3%
Sodium 49mg 2%
Total Carbohydrate 5.9g 2%
Dietary Fiber 1.7g 6%
Total Sugars 3.4g
Protein 3.1g
Vitamin D 0mcg 0%
Calcium 20mg 2%
Iron 0mg 2%
Potassium 300mg 6%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 8 Cherry Tomatoes
  • 200 grams Mozzarella cheese, cut into squares or bite-sized balls
  • 1 Fistful of fresh basil leaves
  • 1 Lime
  • Olive oil
  • Salt and Pepper
Directions:
  1. Using wooden skewers, alternate the tomatoes, basil leaves and cheese.
  2. Place the skewers in a bowl and squeeze the lime over everything. Add a drizzle of olive oil and sprinkle with salt and pepper.

Fish Pesto

Fish Pesto
This sea inspired dish is nothing but a beauty. Incredibly easy to put together, you’ll find yourself enjoying your favorite delicious fish in no time. The fresh pesto sauce just lifts it to new heights.

Nutrition Facts

Calories 42
Total Fat 0.1g 0%
Saturated Fat 0g 0%
Cholesterol 5mg 2%
Sodium 210mg 9%
Total Carbohydrate 5.7g 2%
Dietary Fiber 1.5g 5%
Total Sugars 0g
Protein 4.8g
Vitamin D 0mcg 0%
Calcium 0mg 0%
Iron 0mg 0%
Potassium 0mg 0%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 120 grams Whitefish
  • 8 grams Peanut
  • 8 grams Basil
  • 2 grams Olive oil
  • 1 grams Oregano
Directions:
  1. Rinse the fish with water.
  2. Preheat oven to 180 degrees and wrap the fish in aluminum foil and bake for 17 minutes.
  3. Roast the peanuts in frying pan on low heat for 2-3 minutes until golden brown.
  4. Process peanuts, olive oil, fresh basil and oregano in a blender.
  5. Add lemon juice and salt to taste.
  6. Place fish on a plate and pour the sauce over the top.

Asian-style Rice

Asian-style Rice
Who can say no to a satisfying bowl of Asia-flavored rice? The combination of soy sauce and sesame seeds just makes this one a fantastic side dish to complement your lunch.

Nutrition Facts

Calories 252
Total Fat 3.1g 4%
Saturated Fat 0.4g 2%
Cholesterol 0mg 0%
Sodium 130mg 6%
Total Carbohydrate 47.7g 17%
Dietary Fiber 5.3g 19%
Total Sugars 4g
Protein 10.4g
Vitamin D 0mcg 0%
Calcium 61mg 5%
Iron 2mg 13%
Potassium 508mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 55 grams Wild Rice
  • 5 grams Sesame seeds
  • 2 grams Soy sauce
  • 110 grams Tomato
Directions:
  1. Boil rice for 15-20 minutes on medium heat. (proportions should be 1:3)
  2. When ready, rinse the rice with cold water and drain the excess water and transfer to your plate.
  3. Roast sesame seeds for 1-2 minutes on low heat.
  4. Chop tomato into cubes and mix all ingredients adding soy sauce to taste.

Extra Dark Chocolate

Extra Dark Chocolate
Chocolate is unquestionably one of the tastiest superfoods on the planet. All those antioxidants in each bite and the palate-coating texture, just feel like a treat... and you deserve a treat once in a while!

Nutrition Facts

Calories 150
Total Fat 8.3g 11%
Saturated Fat 5.8g 29%
Cholesterol 6mg 2%
Sodium 22mg 1%
Total Carbohydrate 16.6g 6%
Dietary Fiber 1g 3%
Total Sugars 14.4g
Protein 2.1g
Vitamin D 0mcg 0%
Calcium 53mg 4%
Iron 1mg 4%
Potassium 104mg 2%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 28g Dark chocolate
Directions:
  1. Really, just enjoy!

Flavorsome Stewed Turkey

Flavorsome Stewed Turkey
Stir-frying turkey meat with carrots and onions delivers a meaty stew that’s just irresistible. Five ingredients are all you need...and dinner is served!

Nutrition Facts

Calories 173
Total Fat 6.9g 9%
Saturated Fat 1.8g 9%
Cholesterol 59mg 20%
Sodium 73mg 3%
Total Carbohydrate 3.7g 1%
Dietary Fiber 1.2g 4%
Total Sugars 1.5g
Protein 23.2g
Vitamin D 0mcg 0%
Calcium 25mg 2%
Iron 8mg 45%
Potassium 332mg 7%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 78 grams Turkey
  • 26 grams Carrot
  • 5 grams Onion
  • 3 grams Olive oil
  • 1 grams Rosemary (dried)
  • Salt and Pepper
Directions:
  1. Cut the turkey into bite size or smaller cubes.
  2. Add oil and fry in a pan for 7-8 minutes on medium heat.
  3. Grate the carrot and add to the turkey.
  4. Fry for approx 8 minutes.
  5. Pour 50–70 ml of water in and simmer for 3 minutes covered.
  6. Add rosemary, salt and pepper to taste.

Rice Salad

Rice Salad
How could you not love this satisfying rice salad? A side dish as filling as it is tasty. The soy sauce really elevates this starchy dish, while lettuce and radish keep things refreshing.

Nutrition Facts

Calories 2226
Total Fat 134g 172%
Saturated Fat 117.9g 589%
Cholesterol 0mg 0%
Sodium 92mg 4%
Total Carbohydrate 247.2g 90%
Dietary Fiber 40.5g 145%
Total Sugars 58.3g
Protein 27.6g
Vitamin D 0mcg 0%
Calcium 82mg 6%
Iron 64mg 356%
Potassium 1817mg 39%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 34 grams Rice
  • 11 grams Radish
  • 11gram Iceberg Lettuce
  • 8 grams Lemon juice
  • 28 grams heavy Cream 10%
  • 1 grams Spices to taste
  • 6 grams Soy sauce
Directions:
  1. Cook rice for 15 minutes on high heat to al dente state. Do not overcook.
  2. When the rice is ready, transfer to a saucepan and simmer with heavy cream and soy sauce for 1 minute.
  3. Serve in a shallow bowl. Put lettuce leaves on top and sprinkle with lemon juice. Cut radish in cubes and add along with your Italian herbs.

Orange Cottage Cheese

Orange Cottage Cheese
Easy and fast, this lovely snack will keep your hunger at bay while adding some extra protein and calories to your diet. Enjoy with a slice of orange, but feel free to substitute it with your favorite seasonal fruit. You just can’t get this one wrong!

Nutrition Facts

Calories 207
Total Fat 1.3g 2%
Saturated Fat 0.8g 4%
Cholesterol 5mg 2%
Sodium 460mg 20%
Total Carbohydrate 35.8g 13%
Dietary Fiber 3.2g 11%
Total Sugars 32.6g
Protein 15.3g
Vitamin D 0mcg 0%
Calcium 123mg 9%
Iron 0mg 2%
Potassium 345mg 7%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 200 grams Cottage cheese
  • 1 Orange or other citrus fruit
  • 25 grams Honey
Directions:
  1. Place cottage cheese in a bowl or plate.
  2. Peel the orange, slice and scatter on the top of cottage cheese.
  3. Drizzle with honey

Basil Berry Yogurt

Basil Berry Yogurt
The sweet, minty aroma of basil round out a hearty bowl of berry-infused yogurt. This one just tastes like heaven. The easiest way to start the day off on the right foot.

Nutrition Facts

Calories 117
Total Fat 1.5g 2%
Saturated Fat 1g 5%
Cholesterol 6mg 2%
Sodium 69mg 3%
Total Carbohydrate 18.5g 7%
Dietary Fiber 3.1g 11%
Total Sugars 12.4g
Protein 6.4g
Vitamin D 0mcg 0%
Calcium 195mg 15%
Iron 1mg 3%
Potassium 406mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 33 grams Wild Berries
  • 3 grams Basil
  • 33 grams Banana
  • 98 grams Yogurt
Directions:
  1. Process all the ingredients in the blender.
  2. Pour into a glass or bottle.

Chicken Baked With Apples

Chicken Baked With Apples
Roasted chicken, that’s a comfy meal right there. The golden-white meat, paired with sweet, cubed apples, is so good you’ll want to make this one for a special dinner. With absolutely no oil, this dish offers lots of flavor and no downsides. Sesame seeds add a crunchy bite while soy sauce keeps things lusciously tangy.

Nutrition Facts

Calories 350
Total Fat 8.7g 11%
Saturated Fat 1.8g 9%
Cholesterol 108mg 36%
Sodium 991mg 43%
Total Carbohydrate 25g 9%
Dietary Fiber 6.1g 22%
Total Sugars 17.1g
Protein 43.2g
Vitamin D 0mcg 0%
Calcium 109mg 8%
Iron 14mg 77%
Potassium 534mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 104 grams Chicken breast
  • 1 Apple
  • 14 grams Soy sauce
  • 3 grams Sesame seeds
Directions:
  1. Preheat oven to 200 degrees with internal fan on.
  2. Cut chicken into cubes and place it on the aluminum foil.
  3. Cut the apple into cubes and add it to the chicken.
  4. Cover completely with more foil and bake for 20 minutes.
  5. Roast the seeds on a pan for 2 minutes on low heat.
  6. Add seeds to the dish and drizzle with soy sauce.

Country Style Potato

Country Style Potato
Baked potatoes are the very essence of the countryside's cooking style. You need only to bake your golden potatoes with tangy soy sauce and top them with heavy cream for a filling side dish that’s as pleasing as it is nourishing. Topped with crunchy celery and basil, this is a complete side dish to complement your meal to perfection.

Nutrition Facts

Calories 42
Total Fat 0.1g 0%
Saturated Fat 0g 0%
Cholesterol 5mg 2%
Sodium 210mg 9%
Total Carbohydrate 5.7g 2%
Dietary Fiber 1.5g 5%
Total Sugars 0g
Protein 4.8g
Vitamin D 0mcg 0%
Calcium 0mg 0%
Iron 0mg 0%
Potassium 0mg 0%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • Potato — 128g / 4.5oz
  • Basil — 11g / 0.4oz
  • Celery — 13g / 0.5oz
  • Cream 10% — 33g / 1.2oz
  • Spices to taste — 2g / 0.1oz
Directions:
  1. Preheat oven to 200 degrees with fan on.
  2. Cut potato in cubes (5-7 mm). Place it on a foil sheet. Add some soy sauce.
  3. Wrap it tightly with foil and bake for 20 minutes. Put the baked potato on a plate. Pour with heavy cream. Cut celery in pieces and put it on top of the potato. Add basil and favorite herbs.

Hummus with Tomatoes

Hummus with Tomatoes
When it comes to snacks, hummus is near the top. The ultra healthy spread is simply delicious and a great source of high-quality, plant-based protein as well...so dig in!

Nutrition Facts

Calories 160
Total Fat 4.3g 6%
Saturated Fat 0.6g 3%
Cholesterol 0mg 0%
Sodium 158mg 7%
Total Carbohydrate 25g 9%
Dietary Fiber 7.7g 28%
Total Sugars 1.4g
Protein 6.2g
Vitamin D 0mcg 0%
Calcium 21mg 2%
Iron 1mg 6%
Potassium 221mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 41 grams Hummus
  • 27 grams Crispbread (gluten-free if desired)
  • 54 grams Tomato
Directions:
  1. Take rice crispbread. Spread hummus on crispbread.
  2. Slice tomato to desired thickness and place on top.

Salmon Steak With Oregano

Salmon Steak With Oregano
Suitable for the most memorable occasions and the finest dinners, a good salmon fillet is always ready to rise to the occasion. Salmon is so meaty and delicious that you simply only need to grill until golden and season it with oregano and a pinch of salt.

Nutrition Facts

Calories 285
Total Fat 12.7g 16%
Saturated Fat 2g 10%
Cholesterol 109mg 36%
Sodium 86mg 4%
Total Carbohydrate 1g 0%
Dietary Fiber 0.6g 2%
Total Sugars 0.1g
Protein 39.4g
Vitamin D 0mcg 0%
Calcium 47mg 4%
Iron 2mg 13%
Potassium 992mg 21%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 92 grams Salmon
  • 1 gram Oregano
  • 1 gram Seasoning
Directions:
  1. Cut the salmon into even pieces
  2. Place on a preheated pan and fry for 10-11 minutes on both sides until golden.
  3. When ready, sprinkle with dried oregano and salt.

Hummus with Peanuts

Hummus with Peanuts
Your new favorite snacks...crispbreads, are always there for you. This time with a spread of hearty hummus sprinkled with peanuts. Light, while satisfying, this is a side dish, an appetizer and a crave-quenching snack in its own right.

Nutrition Facts

Calories 250
Total Fat 17.6g 23%
Saturated Fat 3.6g 18%
Cholesterol 0mg 0%
Sodium 230mg 10%
Total Carbohydrate 16.6g 6%
Dietary Fiber 4.5g 16%
Total Sugars 3.1g
Protein 10g
Vitamin D 0mcg 0%
Calcium 11mg 1%
Iron 3mg 19%
Potassium 274mg 6%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 28 grams Hummus
  • Crispbread (gluten-free if desired)
  • 7 grams Peanuts
Directions:
  1. Spread hummus on top of your crispbread.
  2. Roast peanuts on a pan and chop them.
  3. Sprinkle over top hummus.

Kiwi Ginger Smoothie

Kiwi Ginger Smoothie
Smoothies are nutrient rich bombs, and this bright green one is amongst the healthiest. We take the tangy and deliciously sweet kiwi to the next level with the addition of aromatic ginger, iron-rich spinach, and juicy apple. A splash of zingy lemon juice will bring all the flavors together.

Nutrition Facts

Calories 145
Total Fat 0.9g 1%
Saturated Fat 0.4g 2%
Cholesterol 0mg 0%
Sodium 36mg 2%
Total Carbohydrate 35.2g 13%
Dietary Fiber 8.1g 29%
Total Sugars 24.8g
Protein 2.1g
Vitamin D 0mcg 0%
Calcium 59mg 5%
Iron 12mg 67%
Potassium 663mg 14%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 1 Kiwi
  • 1 Apple
  • 9 grams Ginger
  • Lemon juice
  • Spinach
Directions:
  1. Peel the kiwi, apple and ginger then process in a blender until smooth.
  2. Mix all the ingredients and leave it for 10-15 minutes.

Meat And Bean Paste

Meat And Bean Paste
This meat and bean paste is super versatile, satisfying and attractively meaty. This is all the protein you need on an easy presentation that you can spread over crispbread, crackers and more.

Nutrition Facts

Calories 444
Total Fat 14.9g 19%
Saturated Fat 5.5g 27%
Cholesterol 220mg 73%
Sodium 227mg 10%
Total Carbohydrate 18.1g 7%
Dietary Fiber 5.7g 20%
Total Sugars 2.1g
Protein 57.9g
Vitamin D 0mcg 0%
Calcium 102mg 8%
Iron 3mg 16%
Potassium 922mg 20%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 61 grams Veal
  • 33 grams Green beans
  • 9 grams Crispbread (or gluten-free)
Directions:
  1. Preheat oven to 200 degrees. Sprinkle the veal with seasoning and wrap it in aluminum foil.
  2. Bake for 20 minutes with internal fan on.
  3. Bake green beans on a baking sheet alongside Veal for approx. 15 minutes until golden.
  4. Process the meat and green beans in a blender.
  5. spread your paste on the crispbread.
  6. Add salt and oregano to taste.

Cesar Salmon

Cesar Salmon
Salmon is the king of fish whose flavor just can’t be beaten. Now, when served with fresh cucumbers and a creamy Caesar dressing, the noble fish becomes a spectacular meal. Incredibly easy to put together... You’ve never tried salmon like this!

Nutrition Facts

Calories 480
Total Fat 32.1g 41%
Saturated Fat 5.1g 25%
Cholesterol 119mg 40%
Sodium 368mg 16%
Total Carbohydrate 4g 1%
Dietary Fiber 1.3g 5%
Total Sugars 0.9g
Protein 42.1g
Vitamin D 0mcg 0%
Calcium 119mg 9%
Iron 3mg 17%
Potassium 1086mg 23%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 141 grams Salmon
  • 7 grams Caesar sauce
  • 1 Cucumber
  • 4 grams Sesame seeds
Directions:
  1. Rinse salmon with water. Preheat grill or pan and add the salmon.
  2. Fry for 3-4 minutes on medium heat until golden. Then reduce the heat, add seasoning, cover with aluminum foil and allow to cook for 3-4 more minutes.
  3. Cut fish into a few pieces (3-5) and transfer to a plate.
  4. Cut the cucumber into wedges and add on top of salmon.
  5. Add sesame seeds and Caesar sauce.

Stewed Vegetables With Potato

Stewed Vegetables With Potato
Stewed veggies are the very definition of beauty in simplicity. Packed with nutrients and flavor, the colorful veggies, in this case, eggplants, potatoes, onion and carrots, come to life as their flavors merge and combine. Enjoy with your favorite seasonings.

Nutrition Facts

Calories 317
Total Fat 14.6g 19%
Saturated Fat 2.1g 11%
Cholesterol 0mg 0%
Sodium 321mg 14%
Total Carbohydrate 46.8g 17%
Dietary Fiber 7.6g 27%
Total Sugars 9g
Protein 5g
Vitamin D 0mcg 0%
Calcium 60mg 5%
Iron 2mg 13%
Potassium 1068mg 23%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 106 grams Potato
  • 106 grams Eggplant
  • 32 grams Carrot
  • 11 grams Onion
  • 11 grams Olive oil
  • 3 grams Seasoning
Directions:
  1. Cut the potato into bite size or smaller cubes and place in pan.
  2. Add oil and fry for 7-8 minutes on medium heat.
  3. Cut eggplant into cubes, Grate carrot, add top pan and fry for 6 minutes more.
  4. Add water, seasoning, and cover the pan. Simmer for 3 minutes more.

Mango on Crispbread

Mango on Crispbread
Crispbread or rice cakes are ideal bases for any seasonal fruit. Today, we’re spreading them with unsweetened peanut butter, sprinkling them with coconut flakes and topping them with mango, for a true delight! Substitute the mango for any sweet fruit you have on hand for more fruity treats.

Nutrition Facts

Calories 484
Total Fat 23.9g 31%
Saturated Fat 9.6g 48%
Cholesterol 0mg 0%
Sodium 240mg 10%
Total Carbohydrate 63.2g 23%
Dietary Fiber 7.2g 26%
Total Sugars 44.6g
Protein 11.1g
Vitamin D 0mcg 0%
Calcium 22mg 2%
Iron 4mg 21%
Potassium 517mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 20 grams Crispbread (gluten-free if desired)
  • 25 grams Mango
  • 10 grams Peanut butter
  • 2 grams Coconut Flakes
Directions:
  1. Spread peanut butter on rice crispbread.
  2. Sprinkle with coconut flakes.
  3. Cut mango into small cubes and top peanut butter.

Mexican Chicken

Mexican Chicken
All cut into colorful cubes, chicken, apples and pineapples meet a nice helping of golden corn kernels to top a flavorful and tropical dish. All livened by the tangy touch of balsamic vinegar. More than dinner, this is an authentic fiesta in your mouth!

Nutrition Facts

Calories 513
Total Fat 6.1g 8%
Saturated Fat 1.5g 7%
Cholesterol 108mg 36%
Sodium 582mg 25%
Total Carbohydrate 75.8g 28%
Dietary Fiber 10.7g 38%
Total Sugars 38.6g
Protein 46g
Vitamin D 0mcg 0%
Calcium 48mg 4%
Iron 15mg 86%
Potassium 936mg 20%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 115 grams Chicken breast
  • 15 grams Pineapple
  • 15 grams Apple
  • 15 grams Corn
  • 11 grams Iceberg Lettuce
  • 1 gram Seasoning
  • 1 gram Balsamic vinegar
Directions:
  1. Clean the chicken breast and place into a pot with boiling water, then cook approx. 15 minutes.
  2. Cut chicken, apple and pineapple into cubes and mix in a small bowl with the corn.
  3. Place lettuce on a plate or bowl, add mixture and drizzle with lemon juice.
  4. Add salt, pepper and balsamic vinegar

Grilled Mushroom Crispbread Topping

Grilled Mushroom Crispbread Topping
Earthy mushrooms, meaty eggplants and super nutritious zucchini, all sauteed in olive oil. We'll use this exciting mixture to top a crunchy crispbread, that’s an all-in-one side dish to take your dinner to the next level of tasty pleasure and heartiness.

Nutrition Facts

Calories 148
Total Fat 5.3g 7%
Saturated Fat 0.7g 3%
Cholesterol 0mg 0%
Sodium 8mg 0%
Total Carbohydrate 21.9g 8%
Dietary Fiber 7g 25%
Total Sugars 3.2g
Protein 5.1g
Vitamin D 220mcg 1098%
Calcium 10mg 1%
Iron 2mg 11%
Potassium 406mg 9%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:
  • 50 grams Mushrooms
  • 39 grams Eggplant
  • 31 grams Zucchini
  • 4 grams Olive oil
  • 20 grams Crispbread (gluten-free if desired)
  • 1 gram Seasoning
Directions:
  1. Cut mushrooms, eggplant and zucchini into slices of desired thickness.
  2. Place on preheated pan. Add oil and fry for 7-10 minutes on medium heat until golden.
  3. Transfer to a plate and add seasoning to taste.
  4. Enjoy with crispbread.
Onetime Purchases for Entire Month
Aluminum Foil 1 box Agave Syrup 200ml
Avocado Oil 500ml Honey 1 sm bottle/jar
Vanilla Extract 1 sm bottle Coconut Oil 250ml
Olive Oil 500ml Coconut Flakes 250gr
Coconut Flour 250gr Almond Flour  250gr
Baking Powder 1 sm box Dried Cranberries 1/4lb
Bread Crumbs 500 grams Butter 2 sticks
Oats 1lb Assorted Olives 250gr
Black Olives 250gr Dijon Mustard 1 sm jar
Soy Sauce 1 sm bottle Vegetable Oil 250ml
Worcestershire 1 sm bottle Mayonnaise 400gr
Apple Cider Vinegar 1 sm bottle Chocolate Chips 1 sm bag
Almond Butter 1 sm jar Brown Rice Syrup 1 sm jar
Wild Rice 500gr White Rice 500gr
Monkfruit Sweet Extract 1 sm bottle Nutella 1 sm
Japanese Sushi Rice 500gr Rice Vinegar 1 sm bottle
Sugar  1 sm bag Pickle Spears 1 sm jar
Balsamic Vinegar 1 sm bottle Protein Bars 8-12
Cocoa Powder 1 sm bag Dark Chocolate 100g
Curry Sauce 1 bottle Parmesan Cheese 1 can dried
Paprika 1 sm bottle Dried Oregano 1 sm bottle
Celery Salt 1 sm bottle Dried Rosemary 1 sm bottle
Black Pepper 1 sm bottle Onion Powder 1 sm bottle
Cinnamon Powder 1 sm bottle Itallian Seasoning 1 med bottle
Sesame Seeds 1 sm bag Salt 1/4lb
Weekly shopping list (week 1)
Miscelaneous
agave syrup 200ml
Avocado oil 500ml
Eggs 18
Vanilla extract 1 bottle
Coconut oil 250ml
Coconut flakes 250gr
Oats 1 kg
Honey 250ml
can tomato sauce 1
Olive oil 1 bottle
assorted olives 250gr
black olives 250gr
Dijon mustard 1 jar
soy sauce 1 bottle
vegetable oil 1 bottle
Worcestershire sauce 1 bottle
of farfalle or other pasta 500gr
spaghetti 500gr
mayonnaise 1 jar
apple cider vinegar  1 bottle
cup chocolate chips 250gr
almond butter 1 jar
brown rice syrup 250gr
Wild rice 250gr
white rice 250gr
monk fruit sweet extract 1 bottle
Nutella 1 bottle
Japanese sushi rice 250gr
rice vinegar 250gr
sugar 250gr
cornichons 1 jar
Balsamic vinegar 1 bottle
protein bars 2
Cocoa powder 100gr
Hummus 100g
Dark chocolate 100g
Curry sauce 1 bottle
Radish 100g
Fruits and Veggetables
Dried cranberries 500gr
Bananas 3
Strawberries 12
Kiwi 1
tomatoes 6
bell peppers 7
mushrooms 500gr
baby bella mushrooms 4
white onions 3
red onions 2
Radicchio 1
Pink grapefruit 1
Avocados 3
lemons 9
romaine lettuce 1
iceberg lettuce 1
ripe tomatoes 9
cabbage 1
large carrots 2
Brussels sprouts 300gr
fresh spinach or arugula 250gr
zucchini 1
Wild berries 100п
Pineapple 1
Cocktail tomatoes 110g
Potato 1
Celery 100g
Apples 3
Peas 100g
Eggplant 1
orange 1
parsley 100gr
Bread and flours
Coconut Flour 250gr
cup Almond Flour  1 kg
Baking powder 1 packet
ciabatta bread 1
white bread 1 loaf
rye bread 1 loaf
bread crumbles 150gr
Baguette 1
Hamburger buns 1 bag
crisp breads 8
Ball of refrigerated pizza dough 1
Herbs and spices
powdered Cinnamon 50gr
salt 1 bag
black pepper 1 jar
onion powder 1 jar
fistful of basil 500gm
paprika 1 bottle
italian herbs 1 bottle
garlic powder 1 bottle
dried oregano 50gr
celery salt 1 botttle
Rosemary, dried 1 bottle
Dairy and non-dairy
Almond milk  1lt
stick butter 1
Greek yogurt 500ml
grated cheese 100 grams
parmesan 1 bottle
blue cheese 100gr
brie 100gr
feta cheese 100gr
mozzarella 750 grams
cream cheese 100 grams
cheddar or jack 150 grams
Cottage cheese 100g
Cream 1 bottle
Nuts and seeds
Pecans 750gr
Pumpkin seeds 500gr
chia seeds 100gr
sliced almonds 100gm
almonds 500gm
Walnuts 500gr
pine nuts 100gr
celery seeds 1 bottle
popped amaranth  500gr
popcorn kernels. 200gr
quinoa 250gr
Peanuts 100g
Sesame seeds 1 bottle
Meat
Ham or roast beef 250gr
salmon fillet 1kl
boneless pork loin chops 6
ground turkey 500gr
turkey breast 250gr
Guanciale, pancetta or bacon 100gr
Ground meat 250 grams
Whitefish 120g
Veal 300g
Weekly shopping list (week 2)
Miscelaneous
agave syrup 200ml
Avocado oil 500ml
Eggs 16
Vanilla extract 1 bottle
Coconut oil 250ml
Coconut flakes 250gr
Oats 1 kg
Honey 250ml
can tomato sauce 1
Olive oil 1 bottle
black olives 250gr
soy sauce 1 bottle
vegetable oil 1 bottle
of farfalle or other pasta 500gr
spaghetti 500gr
mayonnaise 1 jar
apple cider vinegar  1 bottle
cup chocolate chips 250gr
almond butter 1 jar
brown rice syrup 250gr
Wild rice 250gr
white rice 300gr
monk fruit sweet extract 1 bottle
sugar 250gr
cornichons 1 jar
Balsamic vinegar 1 bottle
protein bars 2
Cocoa powder 100gr
Hummus 150g
Dark chocolate 100g
Curry sauce 1 bottle
Radish 100g
Fruits and Veggetables
Dried cranberries 500gr
Bananas 3
Strawberries 2
Kiwi 2
tomatoes 5
bell peppers 6
mushrooms 500gr
baby bella mushrooms 4
white onions 3
red onions 2
arugula 30gr
Avocados 2
lemons 7
romaine lettuce 1
iceberg lettuce 1
ripe tomatoes 8
cabbage 1
large carrots 2
Brussels sprouts 300gr
fresh spinach or arugula 250gr
zucchini 1
Wild berries 100g
Pineapple 1
Cocktail tomatoes 110g
Potato 1
Celery 100g
Apples 3
Peas 400g
Eggplant 1
Bread and flours
Coconut Flour 250gr
cup Almond Flour  1 kg
Baking powder 1 packet
ciabatta bread 1
rye bread 1 loaf
bread crumbles 300gr
Baguette 1
Ball of refrigerated pizza dough 1
crisp breads 8
Herbs and spices
powdered Cinnamon 50gr
salt 1 bag
black pepper 1 jar
onion powder 1 jar
fistful of basil 500gm
paprika 1 bottle
italian herbs 1 bottle
garlic powder 1 bottle
dried oregano 50gr
celery salt 1 botttle
Rosemary, dried 1 bottle
Dairy and non-dairy
Almond milk  1lt
stick butter 1
Greek yogurt 500ml
grated cheese 100 grams
parmesan 1 bottle
feta cheese 100gr
mozzarella 750 grams
cream cheese 100 grams
Cottage cheese 300g
Cream 250gr
Nuts and seeds
Pecans 750gr
Pumpkin seeds 500gr
chia seeds 100gr
sliced almonds 100gm
almonds 400gm
Walnuts 500gr
pine nuts 100gr
celery seeds 1 bottle
popped amaranth  500gr
popcorn kernels. 200gr
quinoa 250gr
Peanuts 100g
Sesame seeds 1 bottle
Meat
salmon fillet 250gr
boneless pork loin chops 6
chiken breast 100gr
turkey breast 250gr
Guanciale, pancetta or bacon 100gr
Ground meat 250 grams
Whitefish 120g
Veal 400g
Weekly shopping list (week 3)
Miscelaneous
agave syrup 200ml
Avocado oil 500ml
Eggs 12
Vanilla extract 1 bottle
Coconut oil 250ml
Coconut flakes 250gr
Oats 1 kg
Honey 250ml
can tomato sauce 1
Olive oil 1 bottle
assorted olives 250gr
black olives 250gr
Dijon mustard 1 jar
soy sauce 1 bottle
vegetable oil 1 bottle
Worcestershire sauce 1 bottle
of farfalle or other pasta 500gr
raisins 50gr
mayonnaise 1 jar
apple cider vinegar  1 bottle
cup chocolate chips 250gr
almond butter 1 jar
brown rice syrup 250gr
Wild rice 250gr
white rice 250gr
monk fruit sweet extract 1 bottle
Nutella 1 bottle
Japanese sushi rice 250gr
rice vinegar 250gr
sugar 250gr
cornichons 1 jar
Balsamic vinegar 1 bottle
protein bars 2
Cocoa powder 100gr
Hummus 100g
Dark chocolate 100g
Curry sauce 1 bottle
Radish 100g
couscous 50gr
Fruits and Veggetables
Dried cranberries 500gr
Bananas 1
Strawberries 10
red cabbage 50gr
tomatoes 7
bell peppers 10
mushrooms 550gr
white onions 2
red onions 2
Radicchio 1
Avocados 2
lemons 9
romaine lettuce 1
iceberg lettuce 1
ripe tomatoes 9
carrots 2
Brussels sprouts 300gr
fresh spinach or arugula 250gr
zucchini 2
Wild berries 250g
Pineapple 1
Cocktail tomatoes 110g
Potato 5
Celery 100g
Apples 3
Peas 100g
Eggplant 3
Bread and flours
Coconut Flour 250gr
cup Almond Flour  1 kg
Baking powder 1 packet
ciabatta bread 1
white bread 1 loaf
rye bread 1 loaf
bread crumbles 150gr
Baguette 1
Hamburger buns 1 bag
Ball of refrigerated pizza dough 1
crisp breads 8
Herbs and spices
powdered Cinnamon 50gr
salt 1 bag
black pepper 1 jar
onion powder 1 jar
fistful of basil 500gm
paprika 1 bottle
italian herbs 1 bottle
garlic powder 1 bottle
dried oregano 50gr
celery salt 1 botttle
Rosemary, dried 1 bottle
Dairy and non-dairy
Almond milk  1lt
stick butter 1
yogurt 300gr
grated cheese 100 grams
parmesan 1 bottle
blue cheese 100gr
brie 100gr
feta cheese 100gr
mozzarella 750 grams
cream cheese 100 grams
cheddar or jack 150 grams
Cottage cheese 100g
Cream 1 bottle
Nuts and seeds
Pecans 750gr
Pumpkin seeds 500gr
chia 50gr
sliced almonds 100gm
almonds 550gm
Walnuts 500gr
pine nuts 100gr
celery seeds 1 bottle
popped amaranth  500gr
popcorn kernels. 200gr
quinoa 250gr
coconut 100gr
Sesame seeds 1 bottle
Meat
Ham or roast beef 250gr
boneless pork loin chops 6
ground turkey 500gr
turkey breast 250gr
Ground meat 250 grams
Whitefish 350g
Veal 400g
Weekly shopping list (week 4)
Miscelaneous
agave syrup 200ml
Avocado oil 500ml
Eggs 12
Vanilla extract 1 bottle
Coconut oil 250ml
Coconut flakes 250gr
Oats 1 kg
Honey 250ml
can tomato sauce 1
Olive oil 1 bottle
assorted olives 250gr
black olives 250gr
Dijon mustard 1 jar
soy sauce 1 bottle
vegetable oil 1 bottle
Worcestershire sauce 1 bottle
of farfalle or other pasta 500gr
raisins 50gr
mayonnaise 1 jar
apple cider vinegar  1 bottle
cup chocolate chips 250gr
almond butter 1 jar
brown rice syrup 250gr
Wild rice 250gr
white rice 250gr
monk fruit sweet extract 1 bottle
Nutella 1 bottle
Japanese sushi rice 250gr
rice vinegar 250gr
sugar 250gr
cornichons 1 jar
Balsamic vinegar 1 bottle
protein bars 2
Cocoa powder 100gr
Hummus 100g
Dark chocolate 100g
Curry sauce 1 bottle
Radish 100g
couscous 50gr
Fruits and Veggetables
Dried cranberries 500gr
Bananas 1
Strawberries 10
red cabbage 50gr
tomatoes 7
bell peppers 10
mushrooms 550gr
white onions 2
red onions 2
Radicchio 1
Avocados 2
lemons 9
romaine lettuce 1
iceberg lettuce 1
ripe tomatoes 9
carrots 2
Brussels sprouts 300gr
fresh spinach or arugula 250gr
zucchini 2
Wild berries 250g
Pineapple 1
Cocktail tomatoes 110g
Potato 5
Celery 100g
Apples 3
Peas 100g
Eggplant 3
Bread and flours
Coconut Flour 250gr
cup Almond Flour  1 kg
Baking powder 1 packet
ciabatta bread 1
white bread 1 loaf
rye bread 1 loaf
bread crumbles 150gr
Baguette 1
Hamburger buns 1 bag
Ball of refrigerated pizza dough 1
crisp breads 8
Herbs and spices
powdered Cinnamon 50gr
salt 1 bag
black pepper 1 jar
onion powder 1 jar
fistful of basil 500gm
paprika 1 bottle
italian herbs 1 bottle
garlic powder 1 bottle
dried oregano 50gr
celery salt 1 botttle
Rosemary, dried 1 bottle
Dairy and non-dairy
Almond milk  1lt
stick butter 1
yogurt 300gr
grated cheese 100 grams
parmesan 1 bottle
blue cheese 100gr
brie 100gr
feta cheese 100gr
mozzarella 750 grams
cream cheese 100 grams
cheddar or jack 150 grams
Cottage cheese 100g
Cream 1 bottle
Nuts and seeds
Pecans 750gr
Pumpkin seeds 500gr
chia 50gr
sliced almonds 100gm
almonds 550gm
Walnuts 500gr
pine nuts 100gr
celery seeds 1 bottle
popped amaranth  500gr
popcorn kernels. 200gr
quinoa 250gr
coconut 100gr
Sesame seeds 1 bottle
Meat
Ham or roast beef 250gr
boneless pork loin chops 6
ground turkey 500gr
turkey breast 250gr
Ground meat 250 grams
Whitefish 350g
Veal 400g

Recommendations

BeFit is the meal rotation plan you were looking for, tailored just for you to help you meet your health goals. Whether you’re looking to lose weight, gain muscle or simply eat healthier, your tasty set of recipes will not disappoint.

Your personalized menu is created by our team of chefs and nutritionally balanced by experts to help you get in shape and keep you satisfied. To make the most out of your BeFit plan, check out these tips.

Stay Hydrated
Try to drink eight 8-ounce glasses every day, which equals about 2 liters, or half a gallon a day. Stay away from sugary drinks, including natural juices. Try drinking plain water or drinks sweetened with zero-calorie alternatives.
Stay Active
Get a weekly minimum of 2 hours and 30 minutes of moderate-intensity physical activity, such as walking, or one hour and 15 minutes of vigorous activity such as jogging. Join a gym, always use the stairs and stay active; just keep moving!
Sleep Well
Sleep at least 7 hours every night and no more than 8. Don’t stay up too late and be consistent — stick to a sleep schedule. Create a restful environment and limit daytime naps. Remember to leave your worries on your nightstand.
Don’t Skip Meals
Eat 5 meals a day, including your mid-day and mid-evening healthy snacks. Don’t skip meals and try to establish a regular eating schedule.
Limit Your Alcohol Intake
Alcohol is lots of empty calories and won’t help you achieve your weight loss and muscle gain goals. Limit your alcohol intake and avoid it whenever possible.
Talk to Your Doctor
If you feel that certain ingredients and foods give you discomfort, talk to your doctor. Make sure you’re aware of your possible allergies and food that might irritate your stomach. Always consult your doctor before following any nutrition or exercise plan. Know yourself.
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