Light Afternoon Snack
🍽️ Recipe: Light Afternoon Snack Core one medium apple (150g). Fill the center with low-fat cottage cheese (100g) and sprinkle with cinnamon. Bake at 180°C (350°F) for 20-25 minutes until the apple is soft.
Citrus Herb Chicken
🍽️ Recipe: Citrus Herb Chicken Bake 120g chicken with orange zest + thyme. Serve with 50g quinoa and roasted plums (50g).
Hydration
🍽️ Recipe: Hydration Drink plain water, alkaline mineral water, or weak herbal teas between meals.
Morning Energy Buckwheat Porridge
🍽️ Recipe: Morning Energy Buckwheat Porridge Cook buckwheat (50g dry) in water until tender. Serve in a bowl topped with low-fat yogurt (150g) and fresh blueberries (50g). Prepare a warm drink using chicory powder and hot water as a coffee substitute.
Polenta Crust White Pizza
🍽️ Recipe: Polenta Crust White Pizza Cook 50g polenta in water, spread as crust. Top with 60g ricotta, 40g sliced zucchini, and 1 tsp olive oil. Bake at 180°C for 12 mins.
Two-Course Revitalizing Lunch
🍽️ Recipe: Two-Course Revitalizing Lunch Soup: Boil chopped cabbage (50g), grated beetroot (40g), carrot (30g), potato (40g), and onion (20g) in water to make a vegetarian borscht. Main: Boil or steam chicken fillet (120g). Steam broccoli (100g) and serve with cooked quinoa (50g dry).
Pear-Walnut Yogurt
🍽️ Recipe: Pear-Walnut Yogurt Layer 100g Greek yogurt, ½ sliced pear, and 10g walnuts. Drizzle with 1 tsp honey.
Grilled Chicken & Asparagus
🍽️ Recipe: Grilled Chicken & Asparagus Grill 120g chicken breast with 1 tbsp olive oil. Roast 100g asparagus with garlic powder. Drizzle with lemon juice (sparingly).
Turkey & Cherry Spinach Salad
🍽️ Recipe: Turkey & Cherry Spinach Salad Grill turkey breast (60g) and slice thin. Mix baby spinach (80g) with halved cherries (50g) and chopped walnuts (10g). Dress with apple cider vinegar (10ml) and serve with warm turkey.
Grapefruit-Avocado Salad
🍽️ Recipe: Grapefruit-Avocado Salad Mix 50g greens, ½ grapefruit segments, ½ sliced avocado, 2 chopped plums. Dress with olive oil-lemon vinaigrette.
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