Salmon-Spinach Nigiri
🍽️ Recipe: Salmon-Spinach Nigiri Press 50g cooked salmon on 40g quinoa. Top with blanched spinach (20g). Dip in coconut aminos (low-sodium soy alternative). Garnish with microgreens.
Ruby Beet & Walnut Elegance
🍽️ Recipe: Ruby Beet & Walnut Elegance Roast 50g beetroot with 1 tsp olive oil. Mix with 10g walnuts, 60g arugula, and 1/4 orange (segments). Drizzle with 5ml balsamic vinegar.
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).
Translate »