Chicken + Chard and Chickpeas


Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Chicken Breast (120g)13,530258
Onion (40g)<13,616
Leek (40g)<15,5<124,5
Chard (200g)26238
Boiled Chickpeas (60g)1,24,816,24,298,4
Olive Oil (5g ~1 teaspoon)6
20,73731,36,3435 kcal

Vegan/vegetarian substitutes for chicken:

Fats (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Dried Shiitake (100g)97511295
Firm Tofu (350g) 6235270

Cut the chicken (or substitute) in bite sized cubes, season with salt and pepper then set it aside.

Cut the leek, onion and chard in long slices (or in whichever way you prefer, really). Pour the oil in a pan and stir-fry the veggies on medium heat until half cooked. Once we reach that point, we want to add the chicken (or substitute) plus the chickpeas. Add just a little more pepper and stir-fry everything until fully cooked.

You could also grill the seasoned chicken breast (or substitute) and cook the rest of the meal as a side to the dish.

Octopus and Avocado Salad


Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Boiled Octopus (150g)343,36246
Avocado (100g)14286160
Red Onion (40g)<13,6<116
Tomato (100g)3118
Olive Oil (5g ~1 teaspoon)6

Vegan/vegetarian substitutes for octopus:

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

To prepare the octopus (or tofu):
I suggest you purchase pre-boiled and sliced octopus for you convenience! If you’d like to purchase fresh octopus, you’ll have to boil it beforehand.

Set a pan on high heat and toss the octopus (or tofu) on it, to grill it. We just want to warm it up and make it golden, don’t overdo it.

If you chose edamame: it comes already prepared, just add it to your salad!

Once everything is ready, lightly salt and drizzle the oil on your salad!

Zuccini Cream + Chicken Pineapple Skewers


Fats (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Zucchini (200g)26234
Pumpkin (150g)2939
Leek (80g)<111149
Chicken Breast (120g)13,530258
Pineapple (4 slices, 200g)26
+(19 sugar)
Olive Oil (5g – 1 teaspoon)6
Soy Sauce (1 teaspoon)<11,1
+(0,9 sugar)
Mild Mustard (2 teaspoons)6

Vegan/vegetarian substitutes for chicken:

Fats (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Dried Shiitake (100g)97511295
Firm Tofu (350g)6235270
Jackfruit (270g)2,762256

To make the cream:
Chop the zucchini and pumpkin in rough cubes, no need to get fancy with size or shape. Remember to take off the skin! Go smaller for the leek, but it’s ok to keep it chunky.
Add all the oil to a pot on medium heat, and stir the veggies in it until golden. Once they reach that point, add a glass of water to the pot and cover it with a lid. Turn the heat to low and let cook fully (~20min).
When it’s all cooked, blend it all together with a bit of salt, nutmeg and pepper.

To make the skewers:
Alternate a chicken (or chicken substitute) with a pineapple chunk on a stick. Set to grill on medium-high, so we can caramelize the pineapple! Takes about 5 minutes, and it’s done!

To make the skewers sauce:
Mix the soy sauce with mustard. Ideally, 1:2 ratio but you’re free to make it as mustard-y as you’d like! Drizzle it over your skewers and enjoy!

Serve your cream cold or warm, but definetly accompanied by the skewers and a big jug of lemonade!

Mediterranean Rice Salad


Fats (g)Proteins (g)Carbs (g)Fibers (g)Total (kcal)
Short Grain Rice (40g)624<2143
Melon (100g)830
Shrimp (4)4522284
Lettuce (30g)<10
Piquillo/Sweet Peppers (60g)2<116
Olive Oil (5g – teaspoon)6

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

Fats (g)Proteins (g)Carbs (g)Fibers (g)Total (kcal)
Hearts of Palm (200g)48270
Dry Shiitake (100g)97511295
Firm Tofu (350g)6235270
Artichoke Hearts (200g)42210270
Vegan Crab Meat (150g)4012290

The only ingredients you’ll need to cook are the shrimp, the peppers and the rice.

Grill the shrimp (or its substitute) and peppers together without any oil on medium heat for about 5 minutes. Season with salt and white pepper.

Cook rice as you would normally, no oil or salt added.

Toss it all in a bowl, add the oil and salt to taste. Give it a stir, you’re done!

Can be eaten as a warm salad, or cold. You do you, boo.