Mëngjesi
50 g of oats, 20 g almonds (or nuts), 200 g fat-free yogurt, 1 apple, a little bit of cinnamon.
Lunch
One fish (cod, trout), 50 g bulgur, spinach. A tablespoon of olive oil, lemon, a tablespoon of soy (use it for tossing the spinach)
Snack
A banana with a tablespoon of peanut butter.
Dinner
Two chicken fillets with 100 gr mushrooms, 1 pepper (red, green according to preference), 100 gr brussels sprouts (or asparagus), 1/3 onion, ½ potatoes. Place it in the oven.
Mëngjesi
Two thin slices of wholemeal bread with 150 g of cottage cheese (ricotta), ½ cucumber, two slices of chicken bacon.
Lunch
2 Fileto pule e pjekur dhe 150 gr lulelakër, të marinuara më parë me ½ lugë vaji dhe 50 gr kacckavall I grirë. I fusim në furrë. I shoqërojmë me 40 gr pilaf..
Snack
120 g yogurt, a tablespoon cocoa, a tablespoon honey, 20 g chia seeds, 2 tablespoons water. Mix them all together and enjoy!
Dinner
Lentils and carrots soup (find the recipes on the web blog)
Mëngjesi
Smoothie with 150 gr yogurt, 200 gr milk (fat-free, soy, or almonds), ½ banana, a spoonful of peanut butter, a handful of spinach, 5 arabian dates.
Lunch
3 Tacos with 1 chicken fillet, 1/2 avocado, 100 g cottage cheese, 1/2 tomato (or peppers), green salad or spinach.
Snack
Peanut butter ice cream, protein powder and fruits. (blog's recipe)
Dinner
2 Stuffed peppers.
Mëngjes
Smoothie me 200 gr kos, ½ banana, 1 lugë caj gjalp kikiriku, 1 lugë gjelle kakao, 50 gr luleshtrydhe,
Dreke
150 g of kale with 100 g of shrimp, 1 \ 4 avocado, 1 cucumber, 50 g of cooked lentils (or 100 g of canned ones), 1 teaspoon of oil, ½ lemon, spices as preferred.
Snack
A whole boiled egg, one egg white and one carrot.
Dinner
A beef fillet accompanied, with ½ pumpkin, ½ eggplant and ½ sweet baked potato and 30 grams of quinoa.
Mëngjesi
2 Oatmeal and banana pancakes. We accompany them with peanut butter and forest fruits (recipe on the blog)
Lunch
60 g Wholemeal pasta (or lentil pasta) with tomato sauce and tuna.
Snack
200 g banana yogurt, ¼ avocado, 1 teaspoon honey, 2 teaspoons black cocoa, 4 nuts. Put all the ingredients in the blender until it becomes creamy.
Dinner
peas and carrots stew and a slice of preferable meat (without fat)
Mëngjesi
Baked cranberry oatmeal.
Lunch
Cauliflower pizza (blog recipe)
Snack
50 g popcorn with a tablespoon of peanut butter on top.
Dinner
1 fish (cod, sea bass, trout) with 100 g spinach, 100 g brussels sprouts (or asparagus), 100 g broccoli, ½ sweet potato, 100 g cottage cheese.
Mëngjesi
One fried egg (with ½ teaspoon oil), 1 slice of wholemeal bread (or rye) 30 gr White cheese, ½ tomato.
Lunch
Pite me miell qiqrash (receta në blog) mbushur me 150 gr fileto pule, 1 spec, 50 gr sallatë jeshile (ose spinaq), ½ kastravec, ¼ avocado.
Snack
One seasonal fruit.
Dinner
Chickpea flour pie (recipe on the blog) filled with 150 g chicken fillets, 1 pepper, 50 gr green salad (or spinach), cucumber, ¼ avocado.