Tuna and Pumpkin Marmitako

SINGLE SERVING

Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Fresh Tuna (120g)4,827,6172,8
Pumpkin (150g)1,5939
Green Pepper (80g)<14,8<124,8
Red Onion (80g)<17,2<132
Olive Oil (5g ~1 teaspoon)6
Tomato (100g)3118
White Wine (60ml ~half a glass)782
368,6

Substitutes for those allergic to fish or vegan vegetarian include:

Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Red Lentils (50g)12315176
Raw Edamame (200g)822148218

Chop the tuna and pumpkin in bite sized cubes, and mince the onion, pepper and tomato.
Set pan on medium heat and add the olive oil, onion, pepper and tomato. Let cook for 2 minutes, then add tuna (or substitute) and pumpkin. Let the sides cook.
-If you’re using lentils/edamame, please cook them in boiling water beforehand!-
Once all the cube sides are sealed (that is, they’ve all been in contact with the pan and cooked partially), set temperature to low and add the wine plus a pinch of salt and white pepper. Stir a bit and cover pan with a lid. Let sit on heat for about 10 minutes, or until fully cooked.

If you find the calories to be lower than you’d like for a meal, remember you can add some boiled potatoes, sweet potato or mashed potatoes as a side!

Chicken and Berries Salad + Hummus Toast

SINGLE SERVING:

Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Arugula (80g)1,62,4122,4
Chicken Breast (150g)11,225215
Mixed Red Berries (80g)11246
Piquillo/Sweet Pepper (60g) 2<116
Cherry Tomatoes (50g)29
Olive Oil (5g ~ 1 teaspoon)6
Hummus (50g)4210288,5
Toasted Bread (40g) 1,2421,6<1 117,2
22,434,647,15,1514,1kcal

Vegan/vegetarian substitutes for chicken:

Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Firm Tofu (300g) 519,74,3231
Edamame (200g) 822148218

Cut the chicken (or substitute) to bite size, and grill on medium heat with the peppers. (if using raw edamame, boil first and then grill. if pre-cooked, add to the final mix)

Mix all ingredients, season to taste and set toasted bread with hummus as a side!

Smoked Salmon Salad

SINGLE SERVING:

Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Lettuce (80g)2,41,613,6
White Mushroom (50g)1,51,511
Fresh/White Cheese (50g)12101155
Smoked Salmon (30g)523150
Toasted Bread (40g)1,2421,6<1117,2
Piquillo/Sweet Pepper (60g)2<116
14,724,426,61,7357,8kcal

If allergic to fish/seafood or vegan/vegetarian, salmon substitutes include:

Fats (g)Proteins (g)Carbs (g)Fibers (g)Total (kcal)
Firm Tofu (350g)6235270
Vegan Crab Meat (75g)206145

Grill the mushrooms and peppers (and salmon substitute) at medium heat until cooked. Prepare salad, and salt to taste!

Chicken, Cheese and Pineapple Fajitas

SINGLE SERVING:

Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Corn Tortilla Wrap (2)2320123
Chicken Breast (100g)920172
Pineapple (200g)262100
Mozarella (20g)4460
Natural Tomato Sauce (30ml)5,727,6
152751,72482,6kcal

Vegan/vegetarian substitutes for chicken:

Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Firm Tofu (200g) 3,4132,8170
Edamame (150g) 616,510,56170

Vegan/vegetarian or lactose intolerant substitutes for mozzarella:

Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Silken Tofu (100g)37161

Cut the chicken (or its substitute) into strips and grill on medium heat. Once partially cooked, add the tomato sauce with some cumin, salt and cayenne and 30ml more of water. Stir and let simmer until the water is evaporated.

Grill pineapple on medium heat, add to the chicken’s (or substitute) pan on low heat and incorporate mozzarella (or its substitute). Once fully combined, add to the corn tortilla and enjoy!

Light Gazpacho with Skewers

SINGLE SERVING:

Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Tomato (300g)9354
Bell Pepper (50g)<1313,5
Cucumber (40g)6
Olive Oil (10g ~2 teaspoons)12
Toasted Bread (40g)1,2421,6<1117,2
Chicken Breast (120g)1330258
Red Onion (60g)<15,5<124
Zucchini (50g)<1<1<18,5
Vinegar
26,337,236,23,3481,2

Vegan/vegetarian substitutes for chicken:

Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Firm Tofu (350g) 6235270
Edamame (200g) 822148218

To prepare the light gazpacho:
Cut the tomatoes, cucumber and (red) bell pepper. Put them in a blender with the olive oil and the bread, then blend until it all becomes a cream. Once there’s no chunks add some salt and a little dash of vinegar, then blend again. If it came out too thick, add a bit of cold water to it. Taste it, and fix salt/vinegar to your liking. Put in the fridge and let sit while you cook the skewers.

For the skewers:
Cut the onion, chicken (or substitute) and zucchini in cubes, then alternate on a stick. Grill at medium heat.

Gazpacho is a cold soup, so serve it as such with the side of skewers and enjoy!

Cauliflower “Cous-cous” with Chicken

SINGLE SERVING:

Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Cauliflower (300g)312675
Chicken Breast (150g)11,225215
Tomato (60g)1,810,8
Red Pepper (50g)<1313,5
Onion (40g)<13<116
Olive Oil (10g ~2 teaspoons)12
23,331,116,86,2330kcal

Vegan/vegetarian substitutes for chicken:

Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Firm Tofu (350g) 6235270
Edamame (200g) 822148218

Crumble the cauliflower and mince the vegetables as tiny as you possibly can. (If you’re using tofu as a substitute, bite sized cubes are okay)
Set a pan to medium heat and add one teaspoon of olive oil to cook the minced vegetables for about 5 minutes. Then, add another teaspoon of oil with the cauliflower (and tofu, if you’re using it as a substitute) and let cook fully.
Grill chicken and serve with the “cous-cous”.(Add edamame here if that was your substitute choice and it’s precooked. If raw, boil and cook with rest of the vegetables)

Quinoa With Egg and Veggies

SINGLE SERVING:

Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Quinoa (50g)37323,5184
White Mushrooms (100g)33122
Zucchini (100g)13117
Sweet Peppers (50g)<1313,5
Leek (50g)<17<130,5
Carrot (80g)7,21,632,8
Medium Egg (~100g)1013143
Olive Oil (10g ~2 teaspoons)12
25,527,252,27,2442,8kcal

Egg substitutes for allergics or vegans/vegetarians include:

Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Firm Tofu (185g)7,416,53,7144,3
Edamame (200g) 822148218

To cook the quinoa:
Rinse it until water comes out clear. Put in a pot at medium heat, with enough water to cover it and add a pinch of salt. Let cook until all water is absorbed and the quinoa is tender.

To cook the vegetables:
Cut every vegetable in small cubes, or as small as you’d like for a spoon dish.
Add one teaspoon of olive oil to a pan on medium heat and toss the carrots, mushrooms and zucchini in. Once they’re about half-way done add the leek and peppers (and tofu, if you’re not using egg), then lightly salt it all.

With your veggies almost done, add another teaspoon of oil to the same pan and dump the quinoa in! Crack an egg on top, add cumin to taste and stir fry it all together! Done! (Mix in the edamame once you’ve stir fried it all, if you chose edamame as a substitute)