🍽️ meals

Ingredients: champignons, onion, cream 35%, butter, olive oil, flour, black pepper, water, salt
total weight: ~250 g
nutritional value per serving:

• calories: 225 kcal
• protein: 5 g
• fat: 15 g
• carbohydrates: 12.5 g

ingredients: couscous, chicken, cucumbers and tomatoes, carrot, salad iceberg, salad lollo rosso,red cabbage, pesto, olive oil
total weight: ~400 g
nutritional value per serving:

• calories: 430 kcal
• protein: 30 g
• fat: 22 g
• carbohydrates: 36 g

ingredients: couscous, beetroot, feta cheese, arugula, pumpkin seeds, olive oil
total weight: ~350 g
nutritional value per serving:

• calories: 499 kcal
• protein: 21.2 g
• fat: 34 g
• carbohydrates: 29.4 g

ingredients:yogurt, granola (oats, almonds, hazelnuts, cashews, macadamia nuts, chocolate chips (79%), black raisins, olive oil, honey), strawberry, blueberries
total weight: ~250 g
nutritional value per serving:

• calories: 429 kcal
• protein: 15.15 g
• fat: 20.09 g
• carbohydrates: 49.1 g

ingredients:dry oats, milk, butter, banana, strawberry, blueberries, pumpkin seeds
nutritional value per serving:
with cow milk:

• calories: 477 kcal
• protein: 16.19 g
• fat: 18.74 g
• carbohydrates: 64.60 g

with alternative milk:

• calories: 467 kcal
• protein: 16.41 g
• fat: 16.57 g
• carbohydrates: 66.85 g

with water:

• calories: 314 kcal
• protein: 11.38 g
• fat: 5.77 g
• carbohydrates: 57.39 g

ingredients:syrniks — 2 to 5 pieces, lemon curd / anglaise / yogurt, strawberry, blueberries
total weight: ~180 g (for 2 pieces)
nutritional value per one syrnik (~60 g):

• calories: 127.8 kcal
• protein: 9.6 g
• fat: 6.6 g
• carbohydrates: 7.8 g

nutritional value per one serving of sauce (40 g):
anglaise:

• calories: 87.2 kcal
• protein: 2.16 g
• fat: 5.32 g
• carbohydrates: 7.06 g

lemon curd:

• calories: 129.2 kcal
• protein: 1.52 g
• fat: 7.76 g
• carbohydrates: 13 g

yogurt:

• calories: 29.2 kcal
• protein: 1.6 g
• fat: 1.52 g
• carbohydrates: 2.32 g

ingredients: flour, butter, egg, 33% cream, boiled chicken breast, spinach, gouda cheese, salt, ground red pepper, ground black pepper.
total weight: 1 serving ~110 g
nutritional value 100g

• calories: 251 kcal
• protein: 15.8 g
• fat: 17.4 g
• carbohydrates: 8.2 g

ingredients:tofu / seitan / falafel, vegan sauce (almond milk, mustard, olive oil, lemon juice, salt, pepper), tortilla, cucumber, tomato, iceberg, red cabbage, fermented carrot
total weight: 290 g
nutritional value per serving:
(1) with tofu:

• calories: 596.1 kcal
• protein: 13.6 g
• fat: 29 g
• carbohydrates: 46.8 g

(2) with seitan:

• calories: 608 kcal
• protein: 20.47 g
• fat: 22.19 g
• carbohydrates: 55.86 g

(3) with falafel:

• calories: 757.8 kcal
• protein: 19.2 g
• fat: 31.8 g
• carbohydrates: 78.25 g

ingredients: chicken, vegan sauce (almond milk, mustard, olive oil, lemon juice, salt, pepper), tortilla, cucumber, tomato, iceberg, red cabbage, fermented carrot
total weight: 290 g
nutritional value per serving:

• calories: 591 kcal
• protein: 25.1 g
• fat: 21.5 g
• carbohydrates: 44.99 g