Mëngjes
A slice of wholemeal bread, an omelet (one whole egg and one white) with ½ pepper, ½ song, 1 handful of spinach, 50 g of feta cheese.
Lunch
50 g rice, 150 g broccoli, 100 g asparagus, 150 g shrimp.
Snack
Broënie me protein
Dinner
Vegetable soup, chicken (breast, or thigh).
Mëngjesi
Smoothie with 100 g blueberries, 1 banana, ½ apple, 200 g yogurt, 1 tablespoon honey.
Lunch
Quinoa (50 gr), me spinaq (100 gr), fasule (100 gr), avocado (30 gr), 1 fileto pule.
Snack
A rice cake with 100 g of cottage cheese and 30 g of chickpeas.
Dinner
1 salmon, accompanied by mashed sweet potatoes,1 carrot, 70 g winter squash. Boil the vegetables and fry them together until they become puree. Add a teaspoon of oil and spices as preferred.
Mëngjesi
Warm oats (50 g) accompanied by 100 g of forest fruits (blackberries, or raspberries, or strawberries) a teaspoon of peanut butter or almonds, 1 tablespoon of sunflower seeds (or pumpkin), 4 arabian dates.
Lunch
120 g sardines, accompanied by ½ boiled potato, 100 g green salad,1 cucumber, ½ tomato, 70 g corn and beets.
Snack
An ” energy bite” sweet (blog recipes)
Darkë
A chicken fillet accompanied by ½ pumpkin, ½ eggplant, ½ carrot, 1 pepper in, 100 g mushrooms in the oven.
Mëngjesi
Orange cake, accompanied by a glass of skim milk (or almonds, soy, oat). (blog recipes).
Lunch
60 g Integral risotto with chickpeas and asparagus (recipe on the blog), 1 chicken thigh.
Snack
1/2 baked apple, with two tablespoons of yogurt, one tablespoon of honey and 5 nuts on top.
Dinner
100 g broccoli, potatoes, 1 carrot (boiled), 100 g roasted mushrooms , 2 boiled eggs, 50 g feta or cheddar cheese.
Mëngjesi
2 slices of wholemeal bread, with cottage cheese (or avocado), a cucumber and a slice of chicken bacon.
Lunch
Stewed vegetables (turli) potatoes, squash, eggplant, carrots and beef.
Snack
A banana with a tablespoon of peanut butter.
Dinner
Pumpkin pasta with mushrooms, asparagus and salmon (blog recipe)
Mëngjesi
Smoothie with 150 g yogurt (optional, but fat free), Banana, 1/3 avocado, 1 tablespoon cocoa, 20 gr oats, a little bit of milk if u prefer so.
Lunch
Bulgur with vegetables and coconut milk (blog recipe, blog recipe is for 4 people)
Snack
A boiled egg and a cucumber.
Dinner
1 steak, accompanied by ½ potatoes, a boiled carrot, ½ red pepper, 5 olives, tomatoes, 100 g of cottage cheese.
Mëngjes
Omelet with 1 whole egg and two whites, 50 g mushrooms, a handful of spinach, ¼ onion, 1 clove of garlic, ½ green or red pepper, ½ tomato.
Lunch
50 g quinoa, 1 chicken fillet, 50 g corn, 100 g asparagus or brussels sprouts, 1/2 pepper, ½ squash.
Snack
Broënie me boronica (receta në blog)
Dinner
100 g green salad, 1 canned tuna in water, 100 g peas, 1 cucumber, ¼ onion, 100 g beans.