Tuna and Pumpkin Marmitako


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

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


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

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


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

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!

Light Gazpacho with Skewers


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

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!

Quinoa With Egg and Veggies


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

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)

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.