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!

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!