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!

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)