How to cook lunch for 50 rubles: 10 budget recipes

Many people think that healthy food is less tasty and that it is more difficult to prepare it, since it is necessary to take into account calories, the ratio of dietary fat, etc. Many people think that healthy lunches are monotonous and boring. We will dispel all your doubts in this article! In fact, preparing healthy and delicious meals does not require much time and effort if you know the basic rules and have delicious recipes.

We invite you to familiarize yourself with our recipes, which will allow you not only to eat tasty and healthy food, but also to spend a minimum of time on its preparation. You will be able to make the most of your free time and provide your body with all the necessary nutrients. Some recipes don't even require your presence, you just do the prep work and the oven does the rest for you.

So, let's begin! These ten healthy lunch recipes will help you save time and money, eat delicious food, and replenish your energy and vitamins.

Chicken breast with pesto sauce

We know that many people are tired of chicken breast, but this is not the case. The taste of sunny Italy - chicken breast with pesto sauce, stuffed with Parma ham and sun-dried tomatoes, will not leave anyone indifferent. All you need is just eight minutes of prep time and 30 minutes of baking time.

Servings: 4

Preparation: 8 min

Cooking: 30 min

Ingredients

• 4 chicken breasts 200 g each, cut
• 50g homemade pesto (or store bought)
• 8 sun-dried tomatoes, squeezed
• 8 green olives, chopped
• 4 slices Parma ham

Cooking method

• Preheat the oven to 200°C - place the chicken breasts on a cutting board and use a knife to make a small cut on each of them, so that you get “pockets”.
• Stuff each breast with pesto, sun-dried tomatoes and olives.
• Wrap each breast in a slice of Parma ham and place on a baking sheet.
• Bake in the oven until cooked through, about 30 minutes, until the breasts are browned.
• Serve hot with salad and rice or refrigerate; you can enjoy their taste later.

Macronutrients

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Healthy dessert recipes

Chocolate covered banana slices

Both dessert recipes require little time or effort to prepare, thanks to the method of dipping the fruit into something that will make it even sweeter and more delicious.

Start by cutting the banana into small slices. Next, take two tablespoons of dark chocolate and microwave until melted (usually about a minute).

Dip banana slices into chocolate and the dessert is ready. You can eat it right away or put it in the refrigerator to let the chocolate harden.

Muffins with cheese and zucchini

Try our recipe for these delicious cheese and zucchini muffins. They are ideal as a snack and can be taken with you in a food container. You can add lettuce or other vegetables to them for a more filling and varied lunch.

Servings: 4

Preparation: 10 min

Cooking: 15 min

Ingredients

• 50 g low-fat high protein cheese
• 75 ml skim milk (or alternative)
• 150 g grated zucchini
• 3 medium eggs
• salt and pepper

Cooking method

• Preheat the oven to 180°C.
• Place all ingredients in a bowl and mix thoroughly.
• Pour mixture into muffin tins
• Bake for 12-15 minutes until the muffins are lightly browned.

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Macronutrients

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Proper nutrition - menu for every day

Sample list of dishes:

Breakfast: oatmeal with apple and cinnamon; omelette with beans or smoothie made from kefir, cottage cheese with cinnamon, banana

Lunch : boiled chicken breast, buckwheat, vegetable salad; stewed cabbage with sesame seeds, beans; stewed chicken with pumpkin seeds and vegetables

Dinner : salad with cabbage and carrots, chicken fillet; baked fish with vegetables; cottage cheese with pumpkin seeds, kefir.

Apples, bananas, vegetable salad, apple and carrot salad with honey, a fried egg with bread are suitable snacks.

Chicken fajitas... and pizza

Chicken fajitas... and pizza? This delicious high protein, low fat recipe combines two of our favorites into one. Extra bonus? It is very easy to prepare.

Servings: 2

Cooking time: 45 min

Ingredients

• 2 tbsp. l. coconut oil
• 500 g chicken breast (cut into strips)
• 2 tsp. garlic (finely chopped)
• 2 tsp. paprika
• 2 tsp. cayenne pepper
• 50 ml hot pepper sauce
• ½ white onion (chopped)
• ½ red pepper (chopped)
• ½ green pepper (chopped)
• 200g high protein cheese (grated)
• 1 ball wholemeal pizza dough
• 1 egg (beaten)
• low fat sour cream

Cooking method

• Preheat the oven to 200°C or 180°C (fan).
• Melt the coconut oil in a large saucepan over medium heat, then add the chicken, onions, and peppers and sauté for 8-10 minutes until cooked through.
• Add the garlic and paprika to the pan and cook for another 3 minutes, stirring occasionally, then transfer the mixture to a bowl. Add the hot pepper sauce, stir and set aside.
• On baking paper, roll out the pizza dough to about one and a half centimeters thick, then cut the center of the circle into eight equal parts, using a knife to draw 4 star-shaped lines.
• Place the chicken, onion and pepper mixture into the space between the star shape and the edge of the dough and sprinkle generously with cheese.
• Pull the corner of each cut triangle towards the edge of the pizza and secure it to the outer edge, while folding the outer edge of the pizza slightly inward to meet the corner of the triangle, then brush the surface with beaten egg.
• Bake in the oven for approximately 20 minutes. Serve by placing a bowl of sour cream in the center of the circle. Cut into portions and enjoy the taste!

Macronutrients

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Proper nutrition

Our health directly depends on what we eat. Food provides us with energy and affects our mood. Therefore, one of the important conditions for a healthy lifestyle is proper nutrition.

People need to think about PP:

• Those who want to get rid of excess weight;
• For those who have decided to lead a healthy lifestyle;
• Athletes;
• For preventive purposes;
• Those on a diet.

Most often, people who want to lose weight switch to PP.

In most cases, excess weight is the result of bad eating habits, poor diet, consumption of high-calorie foods, and low physical activity.

And excess weight is not only a matter of beauty, but also of health.

Basic rules of PP

If you decide to take care of your health and switch to PP, the first thing you need to do is eliminate “harmful” foods from your diet:

• Sugar and products that contain it;
• Baked goods made from white flour;
• Sausages;
• Semi-finished meat products;
• Fast food (chips, hamburgers, French fries);
• Sparkling water;
• Ketchup;
• Mayonnaise;
• Alcoholic drinks.

All these products do not bring any benefit to the body; they are high in calories and are quickly stored in fat.

An important condition is compliance with the water regime. You need to drink at least 1.5-2 liters of plain water every day. Drinking this amount of water throughout the day is quite possible. Drink one glass in the morning before breakfast, drink one glass half an hour before meals, drink a glass after physical activity.

Water is involved in the breakdown of fat and in biochemical processes in the body, suppresses appetite, and a person eats significantly less. It is very effective in losing weight, and at the same time its energy value is 0.

The most difficult, but also the most important thing is to establish a diet, correctly calculate the amount of proteins, fats and carbohydrates taken.

Approximate diet:

• Breakfast – 7.00
• 2nd breakfast – 10.00
• Lunch – 13.00
• Afternoon snack – 16.00
• Dinner – 19.00

Light snack – 21.00. Kefir and low-fat cottage cheese are suitable for this.

The time is calculated based on the fact that you get up at 6.00 and go to bed at 22.00. If you get up and go to bed later, adjust the time to suit your needs.

The main condition of PP is to eat small portions every 3 hours. You should not take long breaks between meals, skip breakfast and dinner, or snack on nutritious food. All this will slow down your metabolism and lead you to a breakdown.

A proper diet speeds up metabolism, promotes weight loss, and saturates the body with nutrients and energy. You will stop feeling a constant feeling of hunger.

To lose weight and maintain the results, you need to understand that PP is not a short-term stage of losing weight, it should become a part of your life.

The basis of your diet should be:

Low glycemic index carbohydrates:

• Cereals;
• Durum wheat pasta;
• Unpolished rice;
• Vegetables;
• Fruits;
• Legumes;
• Rye or whole grain bread.

It is necessary to minimize the consumption of carbohydrates with a high glycemic index. These include:

• Sweets;
• White pastries;
• Honey;
• Some types of sweet fruits;
• Pasta from soft wheat varieties;
• White rice;
• Dried fruits.

Eliminate fried foods from your diet. It increases cholesterol and, due to the fact that it is fatty and higher in calories, is often the cause of excess weight. It is better to cook, stew or bake food in the oven.

When preparing vegetable dishes and cereals, fiber is destroyed, which is what helps you lose weight. In addition, fiber helps to quickly saturate and process food. Therefore, preference should be given to raw vegetables.

Avocado and shrimp salad

Tasty, nutritious and fast! This salad is for gourmets who don’t like to waste time!

Servings: 2

Cooking time: 25 minutes

Ingredients

For the salad:

• 220-250 g tiger prawns, steamed or boiled
• 1 avocado, freshly chopped
• 1 small red onion, chopped
• 60 g young kale leaves

For refueling:

• 1 tbsp. l. olive oil
• 1 tbsp. l. red wine vinegar
• ½ tsp. chopped garlic
• 1 tsp. chopped parsley
• 1 tsp. Dijon mustard
• salt and pepper to taste

Cooking method

• Prepare the shrimp: boil or steam them. You can also use ready-to-eat shrimp.
• While they are cooking, prepare the dressing by simply mixing all the ingredients.
• In a separate medium bowl, combine all ingredients and add shrimp once they are ready.
• Pour over the dressing and stir well.
• Serve immediately or refrigerate if you want to enjoy the salad later.

Macronutrients

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Turkey fillet on a bed of vegetables

Due to its high protein content and low fat content, turkey fillet is widely used in cooking. Good quality meat contains valuable chemical composition. It contains minerals such as potassium, phosphorus, copper, iron, magnesium, and magranium. As well as vitamins E, B, A, PP. In addition to the benefits, baked fillet dishes have excellent taste characteristics. Especially in tandem with vegetables. We offer a quick lunch recipe that is convenient to take with you to work.

Use:

• 1 turkey fillet;
• 1 carrot;
• 400 gr. cauliflower;
• 400 gr. green beans;
• 1 leek;
• 1 tsp. marjoram;
• 2 sprigs of thyme;
• 1 sprig of rosemary;
• 1 tsp. marjoram;
• Salt, ground pepper;
• 1 tsp. basilica;
• 6-8 cloves of garlic;
• 2-3 tbsp. l. sour cream;
• 1 tbsp. l. sunflower oil.

Turkey fillet on a bed of vegetables

How to cook:

1. The advantage of this dish is that it can be prepared the night before. Overnight, the breast will be better saturated with the aromas of spices. And in the morning, bake a dish and take fresh, healthy food with you in the tray. You can also prepare it the night before. The products keep well the next day in the refrigerator. Well, baked breast with vegetables is something we recommend to prepare quickly and tasty for the whole family on the weekend.
2. Wash the fillet and blot away any moisture. On average, turkey fillet varies in weight from 0.5 to 2 kg. Use the average value - 1 kg. or as desired.
3. Peel the garlic, pass through a press into a bowl. Add dry spices, sour cream, mix.
4. Rub the gruel onto the fillet and leave to marinate for as long as you have left.
5. Grease the baking dish with oil.
6. Peel the carrots, wash, cut into half rings with an average thickness of 2 mm.
7. Cut the leeks into rings.
8. Add prepared vegetables and those that can be prepared for lunch to the recipe as desired, place in a baking dish.
9. Divide the cauliflower into inflorescences and place in a mold.
10. Cut the green beans in half or into 3 parts, if desired, and place in the mold.
11. Salt the vegetables, pepper, stir.
12. Place turkey fillet on vegetables. Place sprigs of thyme and rosemary directly onto the fillet.
13. If leaving for baking in the morning, cover with cling film and put in the refrigerator. If you are preparing delicious dishes for lunch, bake the recipe in an oven preheated to 180 degrees. Cooking time depends on the thickness of the fillet and varies from 35 to 60 minutes.
14. Take out the finished dish, place the vegetables on a plate, cut the fillet into slices, and serve.

Veggie burger

This recipe is suitable not only for vegetarians. Our red bean burgers with garlic will delight you with their excellent taste and, we are sure, will soon become one of your favorite dishes. Another plus? They are very easy to prepare! Try it!

Servings: 3

Preparation: 10 min

Cooking: 25 min

Ingredients

• 1 can red beans, drained and rinsed
• ½ red pepper
• ⅓ red onion
• 1 clove of garlic
• salt and pepper
• pinch of smoked paprika
• fresh coriander
• ¼ cup buckwheat flour
• 2 tbsp. l. tomato puree
• 2 tbsp. l. coconut oil/soy sauce
• 2 tbsp. l. honey

Cooking method

• Preheat the oven to 180°C.
• Finely chop the red onion, pepper and garlic.
• Mix all ingredients in a blender. The mixture should be soft, but not completely homogeneous.
• Add sea salt and black pepper.
• Form burgers from the minced meat: you will get about six pieces. Bake for 25 minutes on the middle rack. Add red onion slices, avocado and sriracha sauce or other sauce of your choice to the finished burger.

Asparagus and cheese pie

This pie is sure to please your taste - it can replace a full meal or become part of lunch if you add a little salad to it. Tasty and fast - you only need 10 minutes to prepare.

The dough of this pie, unlike the dough of a regular quiche, does not contain heavy carbohydrates, so you can afford two whole pieces!

Servings: 2

Preparation: 10 minutes

Cooking: 20 minutes

Ingredients

• 3 eggs
• 30 g edam cheese (grated)
• 50 g quark
• 100 ml semi-skimmed milk
• 2 tbsp. l. chopped chives (chive)
• 4 asparagus spears

Cooking method

• Place eggs, cheese, quark and milk in a bowl. Whisk until all ingredients are combined, then add salt, pepper and chopped chives.
• Place the asparagus shoots on a round baking sheet and pour the mixture over them.
• Cook for 20 minutes at 200°C. Cut into pieces and serve!

Macronutrients

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Healthy eating

Healthy nutrition is nutrition that ensures human growth, normal development and vital activity, promotes health and prevents diseases.

Following a healthy diet coupled with regular exercise reduces the risk of chronic diseases such as obesity, high blood pressure, diabetes, cardiovascular disease, and cancer.

Source Wikipedia

Following the principles of a healthy diet is necessary, first of all, in order to be healthy.

Basic principles of healthy eating:

• Proper diet. You should eat at least 5 times a day. This is breakfast, second breakfast, lunch, afternoon snack, dinner. There should be 2.5 - 3 hours between meals;
• The diet should be varied, include more vegetables and fruits;
• Consider calories;
• Eliminate harmful foods from your diet and replace them with healthy ones;
• Choose products with natural ingredients;
• Give preference to unprocessed foods. Eat more fruits and vegetables that have not been heat-treated;
• Maintain drinking regime;
• Have snacks between main meals. Eat foods that will help dull the feeling of hunger - bread, cottage cheese, fruits;
• Eat less salt. It retains water in the body and puts stress on the kidneys.

Chicken thigh tacos

Tired of lean chicken breast? We promised that healthy food would also be varied and tasty, remember? And this recipe is another confirmation of our words! Juicy chicken thighs braised with tomatoes and chorizo, served with piquant pickled red onions. This delicious lunch is extremely healthy and super easy to make!

Servings: 4

Preparation: 60 min

Cooking: 1 hour and 15 minutes

Ingredients

For chicken:

• 6 chicken thighs, skinned and boned
• 1 packet of Spanish tomato and chorizo ​​seasoning
• 1 tbsp. l. natural olive oil
• 4 whole wheat tortillas

For the pickled red onions:

• 1 red onion, chopped
• 120 ml apple cider vinegar
• a pinch of salt and pepper
• 1 tbsp. l. Sahara

Cooking method

Prepare the chicken:

• In a bowl, combine olive oil and half the seasoning. Rub the mixture over the chicken thighs. If time allows, let them marinate for 1 hour or longer for extra flavor.
• Preheat the oven to 180°C/160°C fan setting.
• Then dilute the remaining seasoning in 100 ml of boiling water and stir well.
• Place the thighs on a roasting tray where they will fit tightly, cover with the seasoning water, then cover with foil and roast for 1 hour and 15 minutes. 15 minutes before cooking, remove the foil.
• Transfer the finished chicken to a plate with a slotted spoon and, using two forks, tear the meat into pieces. Then serve the meat on a tortilla with pickled red onions and a squeeze of fresh lime juice on top.

Prepare pickled red onion:

• Place vinegar, salt and sugar in a container and stir until completely dissolved. Add peppers and chopped onions and set aside to marinate for at least 1 hour.

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Moroccan chicken

New recipe... And all because I got bored with chicken with broccoli, cooked for the millionth time.

Are you looking for a new recipe? Looking for something new to make for lunch? Put a fresh spin on your chicken recipes and make Chicken with Harissa and Tabbouleh, a dish rich in protein, healthy carbohydrates and essential vitamins and minerals.

Servings: 3

Preparation: 10 min

Cooking: 30 minutes

Ingredients

• 50 g harissa paste
• 1 tsp. extra virgin olive oil
• pinch of sea salt
• 3 chicken breasts (try leaving the skin on for extra flavor)
• 180 g (dry weight) bulgur or couscous
• 40 g parsley (stems and leaves)
• 20 g mint leaves
• 6-8 bulbs
• ½ cucumber
• 4 tomatoes

For refueling:

• 6 tbsp. l. greek yogurt
• ½ lemon (juice and zest)
• 1 clove garlic (squeeze)
• pinch of sea salt
• handful of pomegranate seeds (optional)

Cooking method

Chicken:

• Preheat the oven to 190°C. In a small bowl, whisk together the harissa paste, olive oil and a pinch of salt. Score the tops of the chicken breasts with a sharp knife and rub the mixture into the breasts and along the score line.
• Line a deep baking tray with greaseproof paper and place the chicken breasts on the surface. Cover with another sheet of greaseproof paper. Bake for about 30 minutes or until the meat is no longer pink in the middle.

Tabbouleh:

• While the chicken is cooking, prepare the tabbouleh. Prepare bulgur or couscous according to package directions. Strain, place in a large bowl and use a fork to separate the grains from each other. Cool.
• Finely chop the parsley, mint leaves, onion, cucumber and tomatoes and add them to the cooled bulgur or couscous.

Refills:

• Mix Greek yogurt, lemon juice, zest, garlic and sea salt in a bowl. The gas station is ready!

Simple and healthy recipes for lunch

Sandwich

Sandwich is one of the main dishes for those who prefer a quick lunch. All you have to do is add your favorite ingredients between two pieces of bread and your lunch is ready. But try using whole grain bread, your favorite meat and cheese and then you will get a healthy sandwich that will not harm your figure and health.

We offer you one of the interesting options. You will need the following ingredients:

• can of tuna
• ½ cup cherry tomatoes (cut in half)
• ¼ cup chopped olives
• 1 tablespoon olive oil
• Whole grain baguette
• Spinach leaves (as many as you like)

Start by combining the tuna, tomatoes, olives and olive oil. Cut the baguette in half and place the mixture inside, adding spinach leaves on top.

Tuna is rich in protein and omega-3 fatty acids (which improve hair, skin and even heart health). Tomatoes contain vitamin A and C, as well as antioxidants that have a beneficial effect on the cardiovascular system.

Olives are a great source of iron and fiber, and olive oil is rich in healthy fats.

As a result, you get a small but very satisfying sandwich that will last you until dinner.

Turkey roll with Provolone cheese

Roll is an increasingly popular alternative to sandwiches:

• Place thinly sliced ​​turkey on thin pita bread or tortilla, then cheese
• Add some vegetables (kale, spinach, sun-dried tomatoes and olives)
• Top it all off with a few slices of avocado.
• Roll all the ingredients into a fairly tight roll.

Turkey is a source of protein and healthy fats. Pair with healthy vegetables and avocado (a fruit that contains a surprising amount of healthy fat and over 20 different vitamins and minerals!) for a healthy, low-calorie lunch.

Mango quesadilla

Yes, this is another variation on the sandwich theme. But the more varied your diet, the less bored you will be with proper nutrition.

We are used to fruit for breakfast. But it is important that the body receives vitamins and minerals throughout the day. So why not add fruit to your lunch sandwich?

Preparation does not require much effort and time:

• Take a whole grain tortilla
• Cut half (or a whole mango if the tortilla is large) into medium-sized slices and place on the tortilla.
• Add 2 slices turkey or ½ cup sliced ​​roast chicken
• Top with ¼ cup shredded cheese and 1 tablespoon chopped green onion
• Fold the tortilla in half and fry on both sides until the cheese is melted
• Cut into slices

As stated earlier, it is important that the body gets enough vitamin C. Vitamin C is water soluble.

This means that the body cannot accumulate vitamin C; everything that cannot be used here and now is immediately eliminated from the body.

Sure, you can start your morning with 500% of your recommended daily intake of vitamin C, but your body won't use half that much.

This is why it is important to have foods containing vitamin C in your diet throughout the day. Mango is great for this. In addition, quesadillas are very tasty and filling.

Chicken with satay sauce

We skipped the mayonnaise and dressed the coleslaw with a healthy and delicious satay sauce, and this recipe exceeded our expectations. Shredded cabbage with satay sauce is easy to prepare in portions and makes a great side dish for barbecue.

Servings: 4

Preparation: 10 min

Cooking: 30 minutes

Ingredients

To prepare the chicken:

• 4 chicken thighs (with skin)
• 1 lemon
• 1 clove garlic (finely chopped)
• 1 red chilli (finely chopped)
• a pinch of salt and pepper

To prepare satay sauce:

• 2 tsp. coconut oil
• ½ white onion (finely chopped)
• 2 tsp. garlic paste (or 2 cloves finely chopped garlic)
• 1 tbsp. l. brown sugar
• 150 ml coconut milk (canned)
• 150 ml water
• ½ tsp. chili pepper flakes
• 1 tsp. soy sauce
• 2 tbsp. l. Myprotein peanut butter

For the coleslaw:

• 2 carrots (thinly sliced)
• ¼ red cabbage (thinly sliced)
• ¼ white cabbage (cut into thin slices)

Additionally:

• 4 whole wheat buns (if you want to reduce carbs, skip the buns)

Cooking method

Chicken thighs:

• Preheat the oven to 220°C or 200°C and place the thighs on a baking tray, skin side up.
• Squeeze a little lemon juice over them and sprinkle with chilli, salt and pepper and bake for 30 minutes until crispy.

Tip: To barbecue the thighs, place them skin side down and cook for 10-15 minutes, leaving them to sit for this amount of time (the crispier the skin, the better). Flip, cook for another 5-10 minutes and they are done.

Cabbage salad:

• While the chicken is cooking, heat the coconut oil in a frying pan over medium heat, add the onion and sauté for 2-3 minutes, stirring occasionally. Add garlic paste and cook for another 2 minutes.
• Then add the remaining satay sauce ingredients, stir well and cook, stirring occasionally, until the sauce thickens, about 5 minutes.
• Remove from heat and let the sauce cool slightly. Mix the sauce with the shredded cabbage.

• Place crispy chicken thighs on toasted buns, top with delicious coleslaw and serve. This is a delicious dish that you can enjoy without feeling guilty.

Macronutrients

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Pilaf with chicken

mommyimhungry.blogspot.ru

Ingredients for 6 servings:

• 600 g chicken thighs;
• 230 g rice;
• 1 large onion;
• 2 medium carrots;
• 1 head of garlic;
• 2 tablespoons vegetable oil;
• 1 teaspoon salt.

Preparation

Pour vegetable oil into a deep frying pan or cauldron and heat it. Finely chop the onion and fry. Grate the carrots on a coarse grater or cut them into half rings and add to the onion. Chop the thighs into large pieces and add to the vegetables. Salt the mixture and add spices. Fry the contents of the cauldron until half cooked.

Separate the garlic into cloves and, without peeling, place on the meat. Add rice and smooth it out. Carefully pour water into the cauldron so that it is 1.5–2 cm higher than the rice. Bring the rice until cooked.

Calculations

Sweet Potato Frittata

We bring you a recipe for a sweet potato frittata. This is the perfect dish for lunch or a quick dinner to treat yourself to during the week, and is also a great way to eat deliciously cooked vegetables. This dish is high in protein, so if you eat it after your workout, it will also help you meet your daily nutrient needs. Plus, this recipe makes two servings, so you can save one serving and take it to work with you the next day. The lunch issue is resolved!

Servings:

2

Preparation time:

15 minutes

Cooking time:

20 minutes

Total time:

35 minutes

Ingredients

• 8 large eggs
• 1 small sweet potato (yam)
• 2 tsp. olive oil
• 1 small onion
• 130 g kale leaves
• Salt
• Pepper

Cooking method

• First preheat the oven to 230°.
• Prepare the vegetables - peel and cut the sweet potatoes into small cubes, approximately 1cm x 1cm. Coarsely chop the onion and kale.
• Then break the eggs and separate the yolks from the whites. You only need four egg yolks for this recipe, so save the remaining four for another recipe. In a large bowl, beat eight egg whites with a mixer until stiff foam forms.
• Gently add the four yolks to the whites and stir gently until combined. Place the eggs in the refrigerator while you prepare the vegetables.
• Place the diced sweet potatoes in a large non-stick frying pan, add 250ml water and place over high heat. Bring to a boil.
• Reduce heat and simmer, stirring occasionally, until all the water has evaporated. Then add olive oil, onion, and season with salt and pepper. Cook over medium heat, stirring frequently, until the onion is soft.
• Add the kale and cook for another two minutes until the leaves soften.
• Make sure the vegetables are evenly distributed in the pan and pour the egg mixture over them so that the layer is even.
• Bake in the oven for about 5-6 minutes until the frittata is cooked through and is lightly browned on top.

Macronutrients

In one serving:

Calories: 388 kcal (171 calories from fat)

* Percent Daily Values ​​are based on a diet based on consuming 2,000 calories per day.

Breakfast

Oatmeal with banana and nuts

Oatmeal is incredibly good for your body, but who likes empty porridge?

There are many ways to add variety to your oatmeal using different fruits and nuts. So why bananas?

In addition to being delicious, bananas are high in fiber and rich in potassium. Potassium regulates sodium levels in the body, and also helps lower blood pressure and has a beneficial effect on the cardiovascular system.

Combine bananas with oatmeal and the healthy fats from nuts for the perfect heart-healthy breakfast!

And it's so easy to prepare:

Heat oats with water (or almond milk for protein and calcium), then add chopped banana, coarsely ground nuts and a little cinnamon. Breakfast is ready. Bon appetit!

Omelet with broccoli and feta cheese

Eggs are a storehouse of nutrients. They contain a number of healthy vitamins and minerals, lots of protein and healthy omega-3 fatty acids. This is why eggs are a great way to start the day!

Making an omelette couldn't be easier - pour beaten eggs into the pan (from 1 to 3, depending on the number of ingredients you use, the size of the pan and your appetite), place the rest of the ingredients on top and pour the egg over them again so that the omelette envelops the entire dish.

Why broccoli? Same with oatmeal and banana because fiber is good for breakfast. Since eggs contain a lot of protein, this breakfast will keep you feeling full for a long time.

Broccoli is also rich in vitamins and minerals. It is important that your breakfast contains one or two foods (in this case, eggs and broccoli) rich in dietary fiber. If you feel too hungry in the morning, add a couple of whole grain toasts and a glass of almond milk to your omelet.

Greek Yogurt and Fruit Parfait

Greek yogurt contains more protein and less sugar than regular yogurt. Why not reap the benefits of Greek yogurt by adding fruit (for vitamins and fiber) and nuts (like walnuts or almonds, which contain healthy fats and even more fiber)?

But there is one secret ingredient in this dish, adding which you will simply create a “health bomb” - flaxseed.

Research is still ongoing, but the results so far are promising: flaxseed reduces the risk of heart disease, diabetes and cancer. And it's all thanks to these little seeds!

Parfaits are not easy to make by eye, so here are some approximate measurements:

• ¾ – 1 cup Greek yogurt
• 2 cups chopped fruit (choose your favorite)
• 2 tablespoons walnuts and almonds (finely chopped)
• 1 tablespoon ground flaxseed
• (optional) honey

Mix these ingredients however you like. Below are just a few options:

• Mix! Why not just add all the ingredients into one cup, food container, mix thoroughly and enjoy the taste? Quick, simple, and by the middle of the parfait the parfait will still end up in the form of porridge, no matter how you initially served it.

• Stylish yogurt. A classic breakfast option where fruit, nuts and flaxseeds are piled on top of Greek yogurt. You can mix all the ingredients at any time.

• Lovely layers. If you have a little more time, you can try restaurant serving of the dish. In a glass tumbler or glass, add ¼ cup of yogurt, then some fruit, nuts and flaxseeds, then more yogurt and so on. Serving the dish this way will not only please your stomach, but will also satisfy your desire for beauty.

This dish is not only suitable for breakfast, but also for a light snack, depending on when you want to enjoy the light taste of yogurt and your favorite fruits.

Chocolate blueberry smoothie

Sometimes even quick-to-prepare dishes like oatmeal and parfaits take too much time. Do you have too many plans? And cooking breakfast isn't one of them?

That's when smoothies

Throw all the ingredients into a blender, blend and drink, or bottle and take with you - ideal for busy people trying to live a healthy lifestyle. That's why we offer you three smoothie recipes.

The first recipe is a chocolate blueberry smoothie. You might be wondering, “How chocolate can be part of a healthy diet.” You just need to choose the right one:

• 1 ½ cups chocolate flavored almond milk
• 1 cup blueberries
• 1 chopped banana
• ¾ cup Greek yogurt

Just throw all the ingredients into the blender, blend for 30-60 seconds and you're done!

Banana Almond Smoothie

The second recipe is more spicy, with the addition of cinnamon. Greek yogurt, bananas and almond butter will help you forget about the feeling of hunger for a long time.

Ingredients:

• 1 banana
• 1 ½ cups almond milk
• 1 tablespoon almond oil
• ¾ cup Greek yogurt
• 1 teaspoon honey
• Pinch of cinnamon

A “pinch” of cinnamon means that you should experiment and choose the option that suits you. Start with a small pinch—the flavor of the crust may be stronger than you think— then add more if needed.

Cinnamon speeds up metabolism, and almonds contain protein, fiber, vitamins and minerals. That's why the combination of these ingredients is great for starting the day right!

Green smoothie “Tropical Breeze”

Sometimes you want to start the day with something exotic, with light citrus notes. Then this recipe comes to the rescue.

Ingredients:

• 1 ½ cups almond milk
• ¾ cup Greek yogurt
• 1 cup berries (blueberries, strawberries, raspberries - all together or individually)
• ½ sliced ​​banana
• 1 cup fruit (pineapple, mango and tangerines)
• 1-2 cups greens (Romaine lettuce, spinach, kale)

This smoothie is chock full of vitamins, minerals, fiber, and protein. Blueberries are rich in antioxidants (good for your heart), raspberries have more fiber than any fruit, and all berries contain very little sugar.

Mango and tangerine add a slight citrus flavor to the smoothie, and they also contain a large amount of vitamin C (good for immunity) and prevent the occurrence of cancer tumors.

Pineapples are the only source of bromelain, an enzyme believed to reduce inflammation and relieve joint pain and arthritis.

But that is not all!

Cabbage is known as a “superfood” due to its huge amount of beneficial substances.

You may have noticed that all three recipes call for Greek yogurt and bananas. This is because bananas are high in potassium and fiber, while Greek yogurt is a source of protein and low in sugar.

And we can't help but mention the texture.

The name “smoothie” comes from the English smooth – homogeneous, soft. It is in order to achieve this texture that Greek yogurt (or regular yogurt) and bananas are used.

The main thing is to determine the texture that you like. If you think your smoothie is too thick, add less bananas and yogurt next time. If it's the opposite, add more bananas and yogurt.

By choosing the ideal combination for yourself, you can easily and quickly prepare delicious and healthy smoothies that will definitely suit you more than ready-made options in a cafe.