Diet recipes

A personalized nutrition plan for healthy weight loss – balanced meals, controlled calorie intake, and nutrient-rich foods for sustainable results. "Your journey to your ideal weight starts today – try it now!"

🥣 Breakfast

1. Protein Oatmeal

Ingredients: 60g rolled oats, 200ml milk or oat drink, 1 scoop whey protein, ½ banana, cinnamon

Nutritional values: approx. 400 kcal, 30 g protein, 45 g carbs, 10 g fat

Preparation: Cook oat flakes in milk, stir in protein powder, then add banana.

2. Egg white omelet with vegetables

Ingredients: 200 ml egg whites, 1 whole egg, bell pepper, onion, spinach

Nutritional values: approx. 250 kcal, 30 g protein, 6 g carbs, 10 g fat

Preparation: Sauté the vegetables, pour the egg mixture over them, and let it set.

🍗 Lunch

3. Chicken with quinoa & broccoli

Ingredients: 150g chicken breast, 80g quinoa, 150g broccoli

Nutritional values: approx. 480 kcal, 45 g protein, 45 g carbs, 10 g fat

Preparation: Season chicken, fry; cook quinoa; serve with broccoli.

4. Salmon with roasted vegetables

Ingredients: 150g salmon fillet, zucchini, bell pepper, carrot, 1 tbsp olive oil

Nutritional values: approx. 500 kcal, 40 g protein, 15 g carbs, 25 g fat

Preparation: Place vegetables and salmon on a baking sheet, season, and bake for 20 minutes.

5. Turkey wraps with whole wheat tortilla

Ingredients: 100g turkey strips, 1 wholemeal tortilla, lettuce, tomatoes, yogurt sauce

Nutritional values: approx. 380 kcal, 35 g protein, 30 g carbs, 10 g fat

Preparation: Fry the turkey, roll it up in a wrap with vegetables.

🍎 Snacks

9. Low-fat quark with berries

Ingredients: 250 g low-fat quark, 50 g berries, a little sweetener or honey

Nutritional values: approx. 250 kcal, 30 g protein, 15 g carbs, 3 g fat

Preparation: Mix everything together and serve chilled.

10. Protein shake with almond milk

Ingredients: 1 scoop whey protein, 250 ml unsweetened almond milk, ½ banana, ice cubes

Nutritional values: approx. 200 kcal, 25 g protein, 10 g carbs, 5 g fat

Preparation: Blend everything in a blender until smooth.

🍲 Dinner

6. Ground Beef Stir-fry with Beans

Ingredients: 150g lean ground beef, green beans, onion, bell pepper

Nutritional values: approx. 450 kcal, 40 g protein, 20 g carbs, 20 g fat

Preparation: Brown the mince, add the vegetables, season, and simmer gently.

7. Shrimp and Vegetable Stir-fry

Ingredients: 150g shrimp, zucchini, broccoli, garlic, 1 tsp oil

Nutritional values: approx. 300 kcal, 35 g protein, 10 g carbs, 10 g fat

Preparation: Briefly sauté shrimp and vegetables, add garlic, and serve.

8. Tofu with stir-fried vegetables (vegetarian)

Ingredients: 150g tofu, soy sauce, broccoli, bell pepper, carrot

Nutritional values: approx. 350 kcal, 30 g protein, 15 g carbs, 15 g fat

Preparation: Dice and fry the tofu, briefly cook the vegetables in a wok, then mix.