A balanced week of world cuisine
A complete 7-day nutrition plan: 35 meals with calories and macros, full recipes for every meal, and a shopping list for the week. Generated by Nutrition AI for the goal "Eat a balanced diet and try new things".
This is a real plan generated by Nutrition AI. Yours is built around your own goal, body and allergens.
Create my plan — 2.99€Includes 3 regenerations.Nutritionist’s notes
This nutrition plan is designed to support a balanced diet while helping you try new and exciting flavors from various cuisines. Your daily calorie target is approximately 2,100 calories, which is tailored to maintain energy levels and support your overall goals. A protein target of around 120 grams per day has also been set to support muscle maintenance and overall health.
To successfully follow this plan and reach your goals:
- Plan Ahead: Prepare your meals in advance, especially for busy days. This will help you stick to your plan and avoid last-minute unhealthy choices.
- Stay Mindful: Pay attention to your portion sizes and remember to measure your ingredients, particularly when trying new recipes.
- Check Labels: Be vigilant about allergen information, particularly for shellfish, as it's crucial to avoid any allergic reactions.
- Mix It Up: Feel free to experiment with the meal suggestions, swapping ingredients within the same recipe to keep things interesting.
Keep in mind that this information is general nutrition advice and not a substitute for medical guidance. Enjoy your journey of exploring diverse flavors while nurturing your body!
Monday 1800 kcal
Oatmeal (150g) with almond milk (200ml), topped with raspberries (100g) and a drizzle of honey (10g)Breakfast
- 350 kcal
- 10g protein
- 63g carbs
- 7g fat
Ingredients
- ð¾ Oats
- 150g
- ð¥ Almond milk
- 200ml
- ð Raspberries
- 100g
- ð¯ Honey
- 10g
Method
- In a saucepan, bring the almond milk to a gentle simmer.
- Add the oats and cook for about 5-7 minutes, stirring occasionally until thick and creamy.
- Remove the saucepan from heat and let it cool slightly.
- Pour the oatmeal into a bowl and top with fresh raspberries and a drizzle of honey.
- Serve warm and enjoy your nutritious breakfast!
Quinoa salad with mixed vegetables (300g), chickpeas (100g), and lemon-tahini dressing (30g)Lunch
- 480 kcal
- 17g protein
- 72g carbs
- 15g fat
Ingredients
- ð Quinoa
- 100g
- ð¥ Mixed vegetables (bell peppers
- corn
- cucumber)
- 300g
- ð½️ Chickpeas
- 100g
- ð Lemon juice
- 20ml
- ð¥ Tahini
- 10g
Method
- Rinse the quinoa under cold water and cook it according to the package instructions, usually about 15 minutes.
- In a large bowl, combine the chopped mixed vegetables and chickpeas.
- In a small bowl, whisk together the lemon juice and tahini until smooth.
- Add the cooked quinoa to the vegetable and chickpea mixture.
- Pour the dressing over the salad, toss until well coated, and serve it chilled or at room temperature.
Greek yogurt (150g) with mixed nuts (30g) and sliced kiwi (80g)Snack
- 220 kcal
- 11g protein
- 25g carbs
- 9g fat
Ingredients
- ð§ Greek yogurt
- 150g
- ð° Mixed nuts
- 30g
- ð¥ Kiwi
- 80g
Method
- Scoop the Greek yogurt into a bowl.
- Finely chop or slice the kiwi and add it on top of the yogurt.
- Sprinkle the mixed nuts over the yogurt and kiwi.
- Enjoy this quick and healthy snack!
Baked chicken breast (200g) with sweet potato mash (150g) and steamed broccoli (100g)Dinner
- 520 kcal
- 57g protein
- 45g carbs
- 14g fat
Ingredients
- ð Chicken breast
- 200g
- ð Sweet potato
- 150g
- 𥦠Broccoli
- 100g
- ð§ Olive oil
- salt and pepper
Method
- Preheat your oven to 200C.
- Season the chicken breast with salt and pepper.
- Place the chicken in a baking dish and bake for about 25-30 minutes or until fully cooked.
- Meanwhile, peel and cube the sweet potato, then boil until tender, about 15 minutes.
- Steam the broccoli for 5-7 minutes until bright green and tender.
- Mash the sweet potato with a drizzle of olive oil, salt, and pepper to taste.
- Serve the baked chicken with the sweet potato mash and steamed broccoli.
Apple slices (150g) with almond butter (20g)Snack
- 230 kcal
- 10g protein
- 25g carbs
- 13g fat
Ingredients
- ð Apple
- 150g
- ð¥ Almond butter
- 20g
Method
- Slice the apple into wedges or rings.
- Place the almond butter in a small bowl for dipping.
- Enjoy the apple slices with almond butter for a delicious and nutritious snack!
Tuesday 1800 kcal
Smoothie with spinach (100g), banana (120g), protein powder (30g), and almond milk (250ml)Breakfast
- 360 kcal
- 28g protein
- 55g carbs
- 8g fat
Ingredients
- 𥬠Spinach
- 100g
- ð Banana
- 120g
- ðª Protein powder
- 30g
- ð¥ Almond milk
- 250ml
Method
- In a blender, combine the spinach, banana, protein powder, and almond milk.
- Blend on high speed until smooth and creamy.
- If the smoothie is too thick, add a little more almond milk to reach your desired consistency.
- Pour the smoothie into a glass and enjoy immediately for a refreshing breakfast.
Lentil soup (300g) with whole grain bread (60g) and a side salad (100g)Lunch
- 510 kcal
- 22g protein
- 78g carbs
- 11g fat
Ingredients
- ð² Lentil soup
- 300g
- ð Whole grain bread
- 60g
- ð¥ Mixed salad greens
- 100g
Method
- Heat the lentil soup in a pot over medium heat until warm.
- While the soup is heating, toast the whole grain bread until golden brown.
- For the salad, wash and prepare the mixed salad greens.
- Once the soup is heated, serve it in a bowl alongside the toasted bread.
- Top the salad with a drizzle of olive oil, vinegar, salt, and pepper to taste.
Carrot sticks (100g) with hummus (50g)Snack
- 150 kcal
- 5g protein
- 17g carbs
- 7g fat
Ingredients
- ð¥ Carrot sticks
- 100g
- ð Hummus
- 50g
Method
- Wash and peel the carrots, then cut them into sticks.
- Scoop a portion of hummus into a small bowl.
- Arrange the carrot sticks on a plate next to the hummus for dipping.
- Enjoy this crunchy snack for a boost of energy.
Grilled salmon (180g) with quinoa (150g) and asparagus (100g)Dinner
- 580 kcal
- 53g protein
- 50g carbs
- 20g fat
Ingredients
- ð Salmon fillet
- 180g
- ð Quinoa
- 150g
- ð± Asparagus
- 100g
- ð§ Olive oil
- salt and pepper
Method
- Cook the quinoa according to package instructions, usually around 15 minutes.
- While the quinoa is cooking, season the salmon fillet with olive oil, salt, and pepper.
- Heat a grill pan over medium-high heat, and cook the salmon for 4-5 minutes on each side until it flakes easily.
- In the last few minutes of cooking, add asparagus to the grill pan, cooking until tender.
- Serve the grilled salmon alongside the quinoa and asparagus for a nutritious dinner.
Orange (150g) with dark chocolate (20g)Snack
- 200 kcal
- 7g protein
- 20g carbs
- 10g fat
Ingredients
- ð Orange
- 150g
- ð« Dark chocolate
- 20g
Method
- Peel the orange and divide it into segments.
- Break the dark chocolate into small pieces.
- Arrange the orange segments on a plate and serve with the dark chocolate.
- Enjoy this sweet and tangy snack to satisfy your cravings.
Wednesday 1800 kcal
Avocado toast (100g bread, 70g avocado) with poached eggs (2 eggs)Breakfast
- 350 kcal
- 20g protein
- 30g carbs
- 18g fat
Ingredients
- ð¥ Bread
- 100g
- ð¥ Avocado
- 70g
- ð¥ Eggs
- 2
Method
- Start by toasting the bread until golden brown.
- While the bread is toasting, bring a pot of water to a gentle simmer.
- Crack the eggs one at a time into a small bowl, then gently slide them into the simmering water.
- Poach the eggs for about 3-4 minutes, until the whites are set but the yolks are still runny.
- Meanwhile, mash the avocado with a fork and season with salt and pepper.
- Once the toast is ready, spread the mashed avocado evenly over the slices.
- Retrieve the poached eggs from the water using a slotted spoon and place them on top of the avocado toast.
- Serve immediately.
Chickpea and vegetable stir-fry (350g) served with brown rice (150g)Lunch
- 540 kcal
- 19g protein
- 83g carbs
- 14g fat
Ingredients
- ð¥ Chickpeas
- 200g
- ð¥ Bell pepper
- 100g
- ð¥ Zucchini
- 100g
- ð¥ Onion
- 50g
- ð¥ Garlic
- 2 cloves
- ð¥ Olive oil
- 1 tbsp
- ð¥ Brown rice
- 150g
Method
- Cook the brown rice according to package instructions, usually about 30-40 minutes.
- While the rice is cooking, heat olive oil in a pan over medium heat.
- Chop the onion, garlic, bell pepper, and zucchini into bite-sized pieces.
- Add the onion and garlic to the pan and sauté until fragrant and slightly softened.
- Stir in the bell pepper and zucchini, cooking until all the vegetables are tender.
- Add the chickpeas to the pan and cook for an additional 5 minutes, mixing everything well.
- Serve the vegetable stir-fry over a bed of brown rice.
Greek salad (200g) with feta (50g) and olives (25g)Snack
- 220 kcal
- 10g protein
- 15g carbs
- 14g fat
Ingredients
- ð¥ Cucumber
- 100g
- ð¥ Tomato
- 100g
- ð¥ Feta cheese
- 50g
- ð¥ Olives
- 25g
- ð¥ Olive oil
- 1 tbsp
- ð¥ Oregano
- 1 tsp
Method
- Chop the cucumber and tomatoes into bite-sized pieces.
- In a bowl, combine the chopped cucumber and tomatoes.
- Add olives and crumbled feta cheese to the salad.
- Drizzle with olive oil and sprinkle with oregano.
- Toss gently to combine all the ingredients.
- Serve chilled or at room temperature.
Stir-fried beef (150g) with mixed vegetables (200g) and soba noodles (100g)Dinner
- 560 kcal
- 45g protein
- 60g carbs
- 16g fat
Ingredients
- ð Beef
- 150g
- ð Broccoli
- 100g
- ð Carrot
- 100g
- ð Bell pepper
- 100g
- ð Soba noodles
- 100g
- ð Soy sauce
- 2 tbsp
- ð Olive oil
- 1 tbsp
Method
- Cook the soba noodles according to package instructions and drain.
- While the noodles are cooking, heat olive oil in a large skillet over medium-high heat.
- Slice the beef into thin strips and add to the hot skillet, cooking until browned.
- Chop the broccoli, carrot, and bell pepper into manageable pieces.
- Add the mixed vegetables to the pan with the beef and stir-fry until they are tender yet crisp.
- Pour in the soy sauce and mix everything well.
- Add the cooked soba noodles to the skillet, tossing them with the beef and vegetables until heated through.
- Serve hot.
Berries mix (150g) and cottage cheese (100g)Snack
- 130 kcal
- 11g protein
- 15g carbs
- 3g fat
Ingredients
- ð Mixed berries
- 150g
- ð Cottage cheese
- 100g
Method
- In a bowl, add the cottage cheese and top it with mixed berries.
- Gently mix to combine, allowing the juices from the berries to blend with the cottage cheese.
- Serve immediately as a light and refreshing snack.
Thursday 1800 kcal
Chia pudding (40g chia seeds, 200ml almond milk) with mango (100g)Breakfast
- 340 kcal
- 12g protein
- 44g carbs
- 12g fat
Ingredients
- ð¾ Chia seeds
- 40g
- ð¥ Almond milk
- 200ml
- ð¥ Mango
- 100g
Method
- In a mixing bowl, combine the chia seeds and almond milk.
- Stir thoroughly to ensure the chia seeds are evenly distributed.
- Cover the bowl and refrigerate for at least 4 hours, or overnight for best results.
- When ready to serve, chop the mango into small cubes.
- Spoon the chia pudding into a bowl or glass, topping it with fresh mango.
Falafel wrap (1 whole grain wrap, 150g falafel, 100g veggies, 30g tahini)Lunch
- 510 kcal
- 22g protein
- 61g carbs
- 20g fat
Ingredients
- ð¯ Whole grain wrap
- 1
- ð± Falafel
- 150g
- ð¥ Mixed veggies
- 100g
- 𥡠Tahini
- 30g
Method
- Prepare the falafel according to package instructions or by frying them if homemade.
- While the falafel cooks, chop the mixed veggies into bite-sized pieces.
- Warm the whole grain wrap slightly on a skillet or microwave.
- Spread tahini over the center of the warm wrap.
- Layer the cooked falafel and mixed veggies on top of the tahini.
- Wrap tightly and slice in half to serve.
Sliced apple (100g) with peanut butter (30g)Snack
- 210 kcal
- 8g protein
- 25g carbs
- 11g fat
Ingredients
- ð Apple
- 100g
- ð¥ Peanut butter
- 30g
Method
- Wash the apple thoroughly and slice it into wedges.
- Place the apple slices on a plate.
- Spoon the peanut butter into a small bowl for dipping.
- Enjoy the apple slices with peanut butter as a nutritious snack.
Grilled chicken (200g) with roasted vegetables (200g) and couscous (100g)Dinner
- 580 kcal
- 55g protein
- 62g carbs
- 15g fat
Ingredients
- ð Chicken breast
- 200g
- 𥦠Roasted vegetables
- 200g
- ð Couscous
- 100g
- ð§ Olive oil
- salt and pepper
Method
- Preheat the oven to 200C. Cube the vegetables of your choice and spread them on a baking tray.
- Drizzle with olive oil, salt and pepper, then roast for 25 minutes until golden and tender.
- Meanwhile, season the chicken breast with salt and pepper.
- Grill the chicken over medium heat for about 6-7 minutes on each side until cooked through.
- Prepare the couscous according to package instructions.
- Serve the grilled chicken with the roasted vegetables and couscous.
Mixed nuts (30g) with raisins (20g)Snack
- 160 kcal
- 4g protein
- 22g carbs
- 9g fat
Ingredients
- ð¥ Mixed nuts
- 30g
- ð Raisins
- 20g
Method
- Measure out 30g of mixed nuts and place them in a small bowl.
- Add 20g of raisins on top of the nuts.
- Mix together or enjoy separately as a healthy and satisfying snack.
Friday 1800 kcal
Whole grain pancakes (200g mix) with maple syrup (20g) and strawberries (100g)Breakfast
- 360 kcal
- 12g protein
- 65g carbs
- 8g fat
Ingredients
- ð¥ Whole grain pancake mix
- 200g
- ð Maple syrup
- 20g
- ð Strawberries
- 100g
- ð§ Water
- 200ml
Method
- In a large bowl, combine the whole grain pancake mix with water to create a smooth batter.
- Heat a non-stick skillet over medium heat and pour in some batter to form pancakes.
- Cook for about 2-3 minutes until bubbles form on the surface, then flip and cook for an additional 2-3 minutes.
- While pancakes are cooking, wash and slice the strawberries.
- Serve the pancakes stacked high, drizzled with maple syrup, and topped with fresh strawberries.
Pasta with tomato and basil sauce (200g pasta, 150g sauce) with parmesan (30g)Lunch
- 540 kcal
- 21g protein
- 85g carbs
- 15g fat
Ingredients
- ð Whole wheat pasta
- 200g
- ð Tomato sauce
- 150g
- ð¿ Fresh basil
- 10g
- ð§ Parmesan cheese
- 30g
- ð§ Salt
- pepper
Method
- Begin by boiling a large pot of salted water and add the whole wheat pasta.
- Cook according to package instructions until al dente, then drain and set aside.
- In a saucepan, heat the tomato sauce and add fresh basil along with salt and pepper to taste.
- Let the sauce simmer for about 5 minutes to enhance the flavors.
- Toss the cooked pasta with the sauce and serve topped with grated parmesan cheese.
Rice cakes (2 cakes, 15g each) with almond butter (30g)Snack
- 200 kcal
- 6g protein
- 25g carbs
- 12g fat
Ingredients
- ð Rice cakes
- 30g (2 cakes)
- ð° Almond butter
- 30g
Method
- Take two rice cakes and place them on a plate.
- Spread the almond butter evenly on each rice cake.
- Enjoy this quick and nutritious snack as is, or top with a sprinkle of cinnamon for added flavor.
Thai green curry with tofu (200g curry, 150g tofu) and jasmine rice (150g)Dinner
- 580 kcal
- 25g protein
- 78g carbs
- 20g fat
Ingredients
- 𥥠Thai green curry paste
- 200g
- ð± Tofu
- 150g
- ð Jasmine rice
- 150g
- 𥥠Coconut milk
- 100ml
- ð¥ Mixed vegetables
- 100g
Method
- Start by cooking jasmine rice according to package instructions and set aside when done.
- In a pan, heat some oil and add the Thai green curry paste, stirring for a minute until fragrant.
- Add coconut milk and bring to a simmer, then add cubed tofu and mixed vegetables.
- Cook for about 10-15 minutes, allowing the curry to thicken and the flavors to meld.
- Serve the green curry hot over a bed of jasmine rice.
Grapes (150g) and dark chocolate (20g)Snack
- 120 kcal
- 3g protein
- 28g carbs
- 5g fat
Ingredients
- ð Grapes
- 150g
- ð« Dark chocolate
- 20g
Method
- Wash the grapes thoroughly and place them in a bowl.
- Break the dark chocolate into small pieces and serve alongside the grapes as a sweet treat.
- Enjoy the combination of juicy grapes and rich dark chocolate for a delightful snack.
Saturday 1800 kcal
Breakfast burrito with scrambled eggs (2 eggs), black beans (50g), and salsa (30g) in a whole grain tortillaBreakfast
- 370 kcal
- 20g protein
- 45g carbs
- 13g fat
Ingredients
- ð¥ Eggs
- 2 whole
- ð® Whole grain tortilla
- 1 piece
- ð¤ Black beans
- 50g
- ð Salsa
- 30g
- ð§ Olive oil
- pinch of salt and pepper
Method
- In a bowl, whisk the eggs with a pinch of salt and pepper until well combined.
- Heat a non-stick skillet over medium heat and add a little olive oil.
- Pour the eggs into the skillet and let them sit for a few seconds before gently stirring with a spatula.
- Cook until the eggs are softly scrambled, about 3-4 minutes.
- Warm the tortilla in a dry skillet for about 30 seconds on each side.
- Layer the scrambled eggs, black beans, and salsa in the center of the tortilla.
- Fold the sides of the tortilla over the filling, then roll it up tightly from the bottom.
- Serve while warm.
Japanese soba noodle salad (200g noodles) with edamame (100g) and sesame dressing (30g)Lunch
- 520 kcal
- 22g protein
- 85g carbs
- 12g fat
Ingredients
- ð Soba noodles
- 200g
- ð± Edamame
- 100g
- 𥢠Sesame dressing
- 30g
- 𥬠Mixed salad greens
- 50g
- ð¶️ Chili flakes
- to taste
Method
- Bring a pot of salted water to a boil and cook the soba noodles according to package instructions, about 4-6 minutes.
- In the last 2 minutes of cooking, add the edamame to the pot.
- Drain the noodles and edamame, then rinse them under cold water to stop the cooking process.
- In a large bowl, mix the soba noodles and edamame with the salad greens.
- Drizzle the sesame dressing over the top and toss gently to combine.
- Sprinkle with chili flakes if desired for a spicy kick.
- Serve immediately, or chill for a refreshing salad.
Hummus (50g) with sliced cucumber (100g) and carrots (50g)Snack
- 180 kcal
- 6g protein
- 20g carbs
- 9g fat
Ingredients
- ð¥ Hummus
- 50g
- ð¥ Cucumber
- 100g
- ð¥ Carrots
- 50g
Method
- Slice the cucumber into sticks or rounds, and cut the carrots into similar-sized sticks.
- Place the hummus in a small bowl for dipping.
- Arrange the cucumber and carrot sticks around the hummus on a plate.
- Enjoy this crunchy, nutritious snack!
Baked cod (200g) with garlic spinach (150g) and quinoa (100g)Dinner
- 540 kcal
- 50g protein
- 48g carbs
- 15g fat
Ingredients
- ð Cod fillet
- 200g
- ð§ Garlic
- 2 cloves
- 𥬠Spinach
- 150g
- ð Quinoa
- 100g
- ð§ Olive oil
- salt and pepper
Method
- Start by rinsing the quinoa under cold water, then cook it in a pot with twice the amount of water, bringing it to a boil.
- Reduce heat, cover, and simmer for about 15 minutes, or until the water is absorbed.
- While the quinoa cooks, season the cod fillet with salt and pepper.
- Heat olive oil in a pan over medium heat, adding minced garlic for flavor.
- Once fragrant, add the cod and cook for 4-5 minutes on each side until cooked through.
- In another pan, add the spinach with a splash of water and sauté until wilted, about 4-5 minutes.
- Serve the baked cod alongside garlic spinach and a helping of quinoa.
Banana (120g) with a handful of mixed seeds (20g)Snack
- 190 kcal
- 6g protein
- 30g carbs
- 8g fat
Ingredients
- ð Banana
- 120g
- ð° Mixed seeds
- 20g
Method
- Peel the banana and slice it into bite-sized pieces.
- In a small bowl, mix the banana slices with the mixed seeds.
- This quick and nutrient-packed snack is perfect for a mid-afternoon boost.
Sunday 1800 kcal
Berry smoothie bowl with mixed berries (150g), banana (50g), and granola (30g)Breakfast
- 340 kcal
- 10g protein
- 62g carbs
- 8g fat
Ingredients
- ð Mixed berries
- 150g
- ð Banana
- 50g
- 𥣠Granola
- 30g
- ð¥ Almond milk
- 100ml
- ð¯ Honey
- 5g
Method
- In a blender, combine the mixed berries, banana, and almond milk.
- Blend until smooth and creamy.
- Pour the smoothie into a bowl and top it with granola for crunch and an extra drizzle of honey for sweetness.
- You can add more fresh berries or sliced banana on top for garnish.
- Enjoy your refreshing and nutritious berry smoothie bowl immediately.
Moroccan spiced chicken (200g) served with couscous (150g) and roasted carrots (100g)Lunch
- 540 kcal
- 45g protein
- 55g carbs
- 18g fat
Ingredients
- ð Chicken breast
- 200g
- ð§ Moroccan spice blend
- 1 tbsp
- ð Couscous
- 150g
- ð¥ Carrots
- 100g
- ð§ Garlic
- 1 clove
- ð§ Olive oil
- 1 tbsp
- ð§ Salt
- to taste
Method
- Preheat the oven to 200C.
- Rub the chicken breast with the Moroccan spice blend, salt, and olive oil. Refrigerate for 15 minutes for flavors to infuse.
- Meanwhile, peel and chop the carrots, toss them in olive oil, and roast in the oven for about 20 minutes until tender.
- Cook couscous according to package instructions. Typically, it's cooked by boiling water and letting it sit covered for 5 minutes.
- In a pan, heat olive oil and sauté minced garlic until fragrant, then stir in the chicken and cook until fully cooked.
- Serve the spiced chicken over couscous with roasted carrots on the side.
Greek yogurt (150g) with honey (10g) and walnuts (20g)Snack
- 250 kcal
- 12g protein
- 30g carbs
- 10g fat
Ingredients
- ð¦ Greek yogurt
- 150g
- ð¯ Honey
- 10g
- ð° Walnuts
- 20g
Method
- In a bowl, add the Greek yogurt and drizzle the honey over it.
- Chop the walnuts into smaller pieces and sprinkle them generously on top.
- Stir lightly to combine the flavors.
- You can serve it chilled for a refreshing snack that's creamy and crunchy.
Vegetable curry with lentils (200g) and brown rice (150g)Dinner
- 530 kcal
- 22g protein
- 82g carbs
- 12g fat
Ingredients
- ð¥ Mixed vegetables (onion
- bell pepper
- zucchini)
- 200g
- ð Lentils
- 100g
- ð Brown rice
- 150g
- ð± Curry powder
- 1 tbsp
- 𥥠Coconut milk
- 100ml
- ð§ Olive oil
- 1 tbsp
- ð§ Salt
- to taste
Method
- Start by cooking the brown rice as per package instructions; set aside when done.
- In a pot, heat olive oil and sauté chopped vegetables until they start to soften.
- Add curry powder and cook for another minute to release flavors.
- Incorporate lentils and coconut milk while stirring well to combine.
- Simmer for about 20 minutes until lentils are tender, adding water if needed.
- Serve the curry over a bed of brown rice for a nutritious and filling meal.
Orange (130g) with a square of dark chocolate (15g)Snack
- 140 kcal
- 3g protein
- 22g carbs
- 7g fat
Ingredients
- ð Orange
- 130g
- ð« Dark chocolate
- 15g
Method
- Peel and segment the orange, ensuring all seeds are removed.
- Place the orange segments on a plate.
- Break the dark chocolate into small pieces and place them alongside the orange.
- This combination makes for a refreshing, sweet snack.
Shopping list for the week
- Oats 150g
- Almond milk 650ml
- Raspberries 250g
- Honey 25g
- Quinoa 350g
- Mixed vegetables (bell peppers, corn, cucumber) 300g
- Chickpeas 300g
- Lemon juice 20ml
- Tahini 40g
- Greek yogurt 300g
- Mixed nuts 60g
- Kiwi 80g
- Chicken breast 600g
- Sweet potato 150g
- Broccoli 300g
- Olive oil 150ml
- Apple 250g
- Almond butter 50g
- Spinach 250g
- Banana 290g
- Protein powder 30g
- Lentil soup 300g
- Whole grain bread 60g
- Mixed salad greens 150g
- Carrot sticks 100g
- Hummus 100g
- Salmon fillet 180g
- Asparagus 100g
- Orange 280g
- Dark chocolate 55g
- Avocado 70g
- Eggs 4
- Couscous 250g
- Carrots 100g
- Garlic 3 cloves
- Brown rice 300g
- Tomato sauce 150g
- Fresh basil 10g
- Parmesan cheese 30g
- Rice cakes 30g
- Thai green curry paste 200g
- Tofu 150g
- Jasmine rice 150g
- Coconut milk 200ml
- Grapes 150g
- Black beans 50g
- Salsa 30g
- Soba noodles 300g
- Edamame 100g
- Sesame dressing 30g
- Chili flakes 1g
- Mixed seeds 20g
- Walnuts 20g
- Whole grain pancake mix 200g
- Maple syrup 20g
- Zucchini 100g
- Onion 50g
- Garlic 2 cloves
- Mixed vegetables 100g
- Moroccan spice blend 1g
- Curry powder 1g
- Salt 1g
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