Hurry The Food Up Vegan and Vegetarian Recipes For Busy People
Save to my recipe box50 g of Crackers
Calories 246 kcal
Ingredients
- 50 g crackers (choose you favourite)
Nutrition Facts
50 g of Crackers
Amount Per Serving
Calories 246 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 2g 10%
Sodium 441mg 18%
Potassium 59mg 2%
Total Carbohydrates 31g 10%
Dietary Fiber 1g 4%
Sugars 4g
Protein 3g 6%
Calcium 7.7%
Iron 12.4%
* Percent Daily Values are based on a 2000 calorie diet.
Flax Seeds
Calories 16 kcal
Ingredients
- 1 tsp flax seeds
Nutrition Facts
Flax Seeds
Amount Per Serving
Calories 16 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
* Percent Daily Values are based on a 2000 calorie diet.
½ Avocado on 2 Pieces of Toast with some Salt and Pepper
Ingredients
- ½ avocado
- 2 slice bread (whole grain toast)
- Salt and pepper to taste
Instructions
Mash the avocado, add some salt and pepper, then layer on bread. Ready
Topping for Chickpea Pancakes (Hummus and Yellow Bell Pepper)
Calories 220 kcal
Ingredients
- ½ cup hummus (choose your favourite)
- ½ bell pepper, yellow
Nutrition Facts
Topping for Chickpea Pancakes (Hummus and Yellow Bell Pepper)
Amount Per Serving
Calories 220 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 1g 5%
Sodium 467mg 19%
Potassium 406mg 12%
Total Carbohydrates 21g 7%
Dietary Fiber 7g 28%
Protein 10g 20%
Vitamin A 2.4%
Vitamin C 132.3%
Calcium 4.7%
Iron 18.2%
* Percent Daily Values are based on a 2000 calorie diet.
Topping for Chickpea Pancakes (Hummus and Peas)
Calories 216 kcal
Ingredients
- ½ cup hummus (choose your favourite)
- 1 tbsp peas
Nutrition Facts
Topping for Chickpea Pancakes (Hummus and Peas)
Amount Per Serving
Calories 216 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 1g 5%
Sodium 466mg 19%
Potassium 317mg 9%
Total Carbohydrates 19g 6%
Dietary Fiber 8g 32%
Protein 10g 20%
Vitamin A 2.3%
Vitamin C 7.3%
Calcium 4.7%
Iron 17.9%
* Percent Daily Values are based on a 2000 calorie diet.
A Bowl of Soy-Yoghurt with Dried Dates, Hemp Seeds and Maple Syrup
Calories 350 kcal
Ingredients
- 100 ml soy-yoghurt (100 ml= ½ cup)
- 3 dried dates
- 1 tbsp hemp seeds
- 1 tbsp maple syrup
Instructions
Add chopped dates, hemp seeds and maple syrup to the soy-yoghurt. Stir the ingredients until everything is mixed together nicely. Ready 🙂
Nutrition Facts
A Bowl of Soy-Yoghurt with Dried Dates, Hemp Seeds and Maple Syrup
Amount Per Serving
Calories 350 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Sodium 31mg 1%
Potassium 182mg 5%
Total Carbohydrates 52g 17%
Dietary Fiber 3g 12%
Sugars 37g
Protein 12g 24%
Vitamin A 1.6%
Vitamin C 36.3%
Calcium 34.2%
Iron 12.8%
* Percent Daily Values are based on a 2000 calorie diet.
1 Handful of Cashew Nuts
Calories 165 kcal
Ingredients
- 1 handful cashew nuts (or any to your taste: walnuts, almonds, hazelnuts, peanuts etc.)
Instructions
Enjoy as is 🙂
Nutrition Facts
1 Handful of Cashew Nuts
Amount Per Serving
Calories 165 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 2g 10%
Sodium 3mg 0%
Potassium 198mg 6%
Total Carbohydrates 9g 3%
Sugars 1g
Protein 5g 10%
Calcium 1.1%
Iron 11.1%
* Percent Daily Values are based on a 2000 calorie diet.
Avocado with some Salt and Pepper on Toast
Ingredients
- ¼ avocado
- 1 slice bread (whole grain toast)
- Salt and pepper to taste
Instructions
Mash the avocado, add some salt and pepper, then layer on bread. Ready
5 Dried Dates
Calories 98 kcal
Ingredients
- 5 dried dates
Instructions
Eat as is 🙂
Nutrition Facts
5 Dried Dates
Amount Per Serving
Calories 98
% Daily Value*
Potassium 229mg 7%
Total Carbohydrates 26g 9%
Dietary Fiber 2g 8%
Sugars 22g
Calcium 1.4%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.
A Bowl of Vegetable Broth
Calories 12 kcal
Ingredients
- ½ cup vegetable broth
Nutrition Facts
A Bowl of Vegetable Broth
Amount Per Serving
Calories 12
% Daily Value*
Sodium 960mg 40%
Total Carbohydrates 3g 1%
Sugars 2g
Vitamin A 10.2%
* Percent Daily Values are based on a 2000 calorie diet.
1 Good Handful of Peanuts
Calories 159 kcal
Ingredients
- 1 handful peanuts (or any to your taste: walnuts, almonds, hazelnuts etc.)
Instructions
Enjoy as is 🙂
Nutrition Facts
1 Good Handful of Peanuts
Amount Per Serving
Calories 159 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 2g 10%
Sodium 6mg 0%
Potassium 208mg 6%
Total Carbohydrates 4g 1%
Dietary Fiber 2g 8%
Protein 7g 14%
Calcium 3%
Iron 6.1%
* Percent Daily Values are based on a 2000 calorie diet.
1 Mango
Calories 99 kcal
Ingredients
- 1 mango
Instructions
Enjoy as is 🙂
Nutrition Facts
1 Mango
Amount Per Serving
Calories 99
% Daily Value*
Sodium 1mg 0%
Potassium 277mg 8%
Total Carbohydrates 24g 8%
Dietary Fiber 2g 8%
Sugars 22g
Protein 1g 2%
Vitamin A 35.7%
Vitamin C 72.8%
Calcium 1.8%
Iron 1.5%
* Percent Daily Values are based on a 2000 calorie diet.
Brown Rice (4 servings)
Calories 1375 kcal
Ingredients
- 2 cup brown rice
- 3 cup water
Instructions
Put the rice in a saucepan and pour over the water. Cook according to packet instructions.
Nutrition Facts
Brown Rice (4 servings)
Amount Per Serving
Calories 1375 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 2g 10%
Sodium 52mg 2%
Potassium 1018mg 29%
Total Carbohydrates 289g 96%
Dietary Fiber 12g 48%
Protein 28g 56%
Calcium 14.8%
Iron 38%
* Percent Daily Values are based on a 2000 calorie diet.
3 Vegan Cookies
Calories 173 kcal
Ingredients
- 3 vegan cookies (like Oreo’s)
Instructions
Just enjoy 🙂
Nutrition Facts
3 Vegan Cookies
Amount Per Serving
Calories 173 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 125mg 5%
Total Carbohydrates 25g 8%
Sugars 14g
Protein 1g 2%
Iron 4.4%
* Percent Daily Values are based on a 2000 calorie diet.
A Bowl of Soy-Yoghurt with Dried Dates and a Maple Syrup
Calories 190 kcal
Ingredients
- 100 ml soy-yoghurt
- 1 handful dried dates
- 2 tsp maple syrup (or choose your favourite sweetener)
Instructions
Add chopped dates and maple syrup to the soy-yoghurt. Stir the ingredients until everything is mixed together nicely. Ready 🙂
Nutrition Facts
A Bowl of Soy-Yoghurt with Dried Dates and a Maple Syrup
Amount Per Serving
Calories 190 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Sodium 30mg 1%
Total Carbohydrates 32g 11%
Sugars 21g
Protein 6g 12%
Vitamin C 36.3%
Calcium 31.5%
* Percent Daily Values are based on a 2000 calorie diet.
Toast with Spread of Choice
Calories 124 kcal
Ingredients
- 1 slice bread (whole grain toast)
- 15 g spread (like hummus)
Instructions
Layer spread on the bread. Enjoy! 🙂
Nutrition Facts
Toast with Spread of Choice
Amount Per Serving
Calories 124 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 197mg 8%
Potassium 53mg 2%
Total Carbohydrates 25g 8%
Dietary Fiber 1g 4%
Sugars 8g
Protein 2g 4%
Vitamin C 1.6%
Calcium 2.3%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.
2 Handfuls of Nuts and 2 Handfuls of Raisins
Calories 534 kcal
Ingredients
- 2 handfuls nuts (any to your taste: walnuts, almonds, hazelnuts, peanuts etc.)
- 2 handfuls raisins
Instructions
Mix everything and enjoy!
Nutrition Facts
2 Handfuls of Nuts and 2 Handfuls of Raisins
Amount Per Serving
Calories 534 Calories from Fat 279
% Daily Value*
Total Fat 31g 48%
Saturated Fat 4g 20%
Sodium 24mg 1%
Potassium 853mg 24%
Total Carbohydrates 62g 21%
Dietary Fiber 9g 36%
Protein 11g 22%
Vitamin C 3.9%
Calcium 5.9%
Iron 21%
* Percent Daily Values are based on a 2000 calorie diet.
½ Cup Raspberries
Calories 31 kcal
Ingredients
- ½ cup raspberries (½ cup = 100 g)
Nutrition Facts
½ Cup Raspberries
Amount Per Serving
Calories 31
% Daily Value*
Potassium 90mg 3%
Total Carbohydrates 7g 2%
Dietary Fiber 3g 12%
Sugars 2g
Vitamin C 19.1%
Calcium 1.5%
Iron 2.3%
* Percent Daily Values are based on a 2000 calorie diet.
Carrots and/or Sliced Bell Pepper with hummus
Calories 291 kcal
Ingredients
- ½ cup hummus
- 2 carrot
- 1 bell pepper (sliced)
Nutrition Facts
Carrots and/or Sliced Bell Pepper with hummus
Amount Per Serving
Calories 291 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 1g 5%
Sodium 555mg 23%
Potassium 921mg 26%
Total Carbohydrates 36g 12%
Dietary Fiber 13g 52%
Sugars 10g
Protein 12g 24%
Vitamin A 482.1%
Vitamin C 192.9%
Calcium 8.7%
Iron 21.5%
* Percent Daily Values are based on a 2000 calorie diet.
Soy-Yoghurt with Grapes, Maple Syrup and Flax Seeds
Calories 199 kcal
Ingredients
- ½ cup soy-yoghurt (½ cup = 100 ml)
- 1 handful grapes (chopped)
- 1 tbsp flax seeds
- 1 tsp maple syrup
Instructions
Add chopped grapes, flax seeds and maple syrup to the soy-yoghurt. Stir the ingredients until everything is mixed together nicely. Ready
Nutrition Facts
Soy-Yoghurt with Grapes, Maple Syrup and Flax Seeds
Amount Per Serving
Calories 199 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Sodium 19mg 1%
Potassium 225mg 6%
Total Carbohydrates 32g 11%
Dietary Fiber 3g 12%
Sugars 22g
Protein 5g 10%
Vitamin C 21.1%
Calcium 17.5%
Iron 4.7%
* Percent Daily Values are based on a 2000 calorie diet.
A Handful of Grapes
Calories 52 kcal
Ingredients
- 1 handful grapes
Nutrition Facts
A Handful of Grapes
Amount Per Serving
Calories 52
% Daily Value*
Sodium 1mg 0%
Potassium 144mg 4%
Total Carbohydrates 13g 4%
Sugars 11g
Vitamin C 2.9%
Iron 1.5%
* Percent Daily Values are based on a 2000 calorie diet.
Couple of Pieces of Dark Chocolate
Calories 149 kcal
Ingredients
- 25 g dark chocolate (25 g = ¼ of a bar)
Instructions
Enjoy as is 🙂
Nutrition Facts
Couple of Pieces of Dark Chocolate
Amount Per Serving
Calories 149 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 6g 30%
Sodium 5mg 0%
Potassium 178mg 5%
Total Carbohydrates 11g 4%
Dietary Fiber 2g 8%
Sugars 6g
Protein 1g 2%
Calcium 1.8%
Iron 16.5%
* Percent Daily Values are based on a 2000 calorie diet.
1 Bowl of Vegetable Broth with 1 Cup Mixed Veggies
Calories 128 kcal
Ingredients
- 1 cup vegetable broth (1 cup = 240 ml)
- 1 cup mixed veggies (1 cup = 150 g)
Instructions
Cook frozen veggies in the vegetable broth for a few minutes. The meal is ready!
Nutrition Facts
1 Bowl of Vegetable Broth with 1 Cup Mixed Veggies
Amount Per Serving
Calories 128
% Daily Value*
Sodium 1025mg 43%
Potassium 385mg 11%
Total Carbohydrates 27g 9%
Dietary Fiber 7g 28%
Sugars 2g
Protein 6g 12%
Vitamin A 194.8%
Vitamin C 22.9%
Calcium 4.5%
Iron 9.6%
* Percent Daily Values are based on a 2000 calorie diet.
Soy-Yoghurt with an Apple, Maple Syrup and Flax Seeds
Calories 178 kcal
Ingredients
- ½ cup soy-yoghurt
- ⅓ apple (sliced)
- 1 tbsp flax seeds
- 1 tsp maple syrup
Instructions
Add a sliced apple, flax seeds and maple syrup to the yoghurt. Stir the ingredients until everything is mixed together nicely. Ready
Nutrition Facts
Soy-Yoghurt with an Apple, Maple Syrup and Flax Seeds
Amount Per Serving
Calories 178 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 2g 10%
Cholesterol 15mg 5%
Sodium 60mg 3%
Potassium 336mg 10%
Total Carbohydrates 21g 7%
Dietary Fiber 4g 16%
Sugars 16g
Protein 6g 12%
Vitamin A 2.4%
Vitamin C 3.4%
Calcium 17.4%
Iron 3.2%
* Percent Daily Values are based on a 2000 calorie diet.
1 Handful of Nuts and 1 Handful of Raisins
Calories 267 kcal
Ingredients
- 1 handful nuts (any to your taste: walnuts, almonds, hazelnuts, peanuts etc.)
- 1 handful raisins
Instructions
Mix everything and enjoy!
Nutrition Facts
1 Handful of Nuts and 1 Handful of Raisins
Amount Per Serving
Calories 267 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 2g 10%
Sodium 12mg 1%
Potassium 426mg 12%
Total Carbohydrates 31g 10%
Dietary Fiber 4g 16%
Protein 5g 10%
Vitamin C 2%
Calcium 2.1%
Iron 10.5%
* Percent Daily Values are based on a 2000 calorie diet.
2 Slices of Bread with Spread of Choice
Calories 249 kcal
Ingredients
- 2 slice bread
- 30 g spread (choose your favourite)
Instructions
Layer spread on the bread. Enjoy! 🙂
Nutrition Facts
2 Slices of Bread with Spread of Choice
Amount Per Serving
Calories 249 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 395mg 16%
Potassium 106mg 3%
Total Carbohydrates 51g 17%
Dietary Fiber 4g 16%
Sugars 17g
Protein 5g 10%
Vitamin C 3.2%
Calcium 4.7%
Iron 10.1%
* Percent Daily Values are based on a 2000 calorie diet.
The Topping for Pancakes (almonds, maple syrup, blueberries)
Calories 197 kcal
Ingredients
- 2 tbsp almonds (chopped)
- ½ tbsp maple syrup
- 1 handful blueberries
Instructions
Stir the ingredients until everything is mixed together nicely. Enjoy the taste 🙂
Nutrition Facts
The Topping for Pancakes (almonds, maple syrup, blueberries)
Amount Per Serving
Calories 197 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Sodium 2mg 0%
Potassium 198mg 6%
Total Carbohydrates 25g 8%
Dietary Fiber 4g 16%
Sugars 17g
Protein 4g 8%
Vitamin C 8.8%
Calcium 6.9%
Iron 5.3%
* Percent Daily Values are based on a 2000 calorie diet.
2 Slices of Bread
Calories 136 kcal
Ingredients
- 2 slice bread (whole grain)
Nutrition Facts
2 Slices of Bread
Amount Per Serving
Calories 136 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Cholesterol 34mg 11%
Sodium 664mg 28%
Potassium 160mg 5%
Protein 12g 24%
Iron 2.7%
* Percent Daily Values are based on a 2000 calorie diet.
½ Cup of Cottage Cheese with Maple Syrup and a Handful of Nuts
Calories 300 kcal
Ingredients
- ½ cup cottage cheese
- 1 tsp maple syrup
- 1 handful nuts (any to your taste: walnuts, almonds, hazelnuts, peanuts etc.)
Instructions
Stir the ingredients until everything is mixed together nicely. Enjoy the taste 🙂
Nutrition Facts
½ Cup of Cottage Cheese with Maple Syrup and a Handful of Nuts
Amount Per Serving
Calories 300 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat 3g 15%
Cholesterol 17mg 6%
Sodium 386mg 16%
Potassium 288mg 8%
Total Carbohydrates 15g 5%
Dietary Fiber 2g 8%
Sugars 6g
Protein 16g 32%
Vitamin A 2.9%
Calcium 10.8%
Iron 6.2%
* Percent Daily Values are based on a 2000 calorie diet.
Baked Sweet Potatoes
Calories 347 kcal
Instructions
Preheat the oven to 200°C (400°F).
Wash the potatoes and rub a coat of olive oil and salt on the skin.
Next, put them on a baking tray and layer of foil. Off they go in the oven. Depending on the size of the potato they’ll be ready somewhere between 45 and 60 mins.
Nutrition Facts
Baked Sweet Potatoes
Amount Per Serving
Calories 347 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 1g 5%
Sodium 143mg 6%
Potassium 876mg 25%
Total Carbohydrates 52g 17%
Dietary Fiber 7g 28%
Sugars 10g
Protein 4g 8%
Vitamin A 737.7%
Vitamin C 7.6%
Calcium 7.8%
Iron 8.8%
* Percent Daily Values are based on a 2000 calorie diet.
1 Slice of Toast with Peanut Butter
Calories 141 kcal
Ingredients
- 1 slice bread (whole grain toast)
- 10 g peanut butter
Instructions
Layer peanut butter on the toast. Enjoy! 🙂
Nutrition Facts
1 Slice of Toast with Peanut Butter
Amount Per Serving
Calories 141 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Sodium 238mg 10%
Potassium 118mg 3%
Total Carbohydrates 17g 6%
Dietary Fiber 2g 8%
Sugars 2g
Protein 5g 10%
Calcium 2.3%
Iron 6.1%
* Percent Daily Values are based on a 2000 calorie diet.
A Bowl of Soy-Yoghurt with Oats, Berries and a Sweetener
Calories 234 kcal
Ingredients
- 1 cup soy-yoghurt (1 cup = 240 g)
- 2 tbsp rolled oats
- 2 tbsp berries
- 2 tsp brown sugar (or choose your favourite sweetener)
Instructions
Mix all ingredients in the bowl. Ready 🙂
Nutrition Facts
A Bowl of Soy-Yoghurt with Oats, Berries and a Sweetener
Amount Per Serving
Calories 234 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Sodium 32mg 1%
Potassium 43mg 1%
Total Carbohydrates 40g 13%
Dietary Fiber 2g 8%
Sugars 20g
Protein 7g 14%
Vitamin C 36.3%
Calcium 30%
Iron 2.8%
* Percent Daily Values are based on a 2000 calorie diet.
2 Carrots with ½ cup Hummus
Calories 249 kcal
Ingredients
- 2 carrot
- ½ cup hummus (½ cup = 120 g)
Nutrition Facts
2 Carrots with ½ cup Hummus
Amount Per Serving
Calories 249 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 1g 5%
Sodium 538mg 22%
Potassium 664mg 19%
Total Carbohydrates 28g 9%
Dietary Fiber 10g 40%
Sugars 5g
Protein 10g 20%
Vitamin A 407.6%
Vitamin C 8.7%
Calcium 8.6%
Iron 18.3%
* Percent Daily Values are based on a 2000 calorie diet.
1 Handful of Dried Apricots with Nuts
Calories 191 kcal
Ingredients
- 30 g dried apricots
- 20 g nuts (any to your taste: walnuts, almonds, hazelnuts, peanuts etc.)
Instructions
Enjoy it! 🙂
Nutrition Facts
1 Handful of Dried Apricots with Nuts
Amount Per Serving
Calories 191 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 1g 5%
Sodium 5mg 0%
Potassium 468mg 13%
Total Carbohydrates 23g 8%
Dietary Fiber 3g 12%
Sugars 16g
Protein 4g 8%
Vitamin A 21.6%
Calcium 3%
Iron 8.5%
* Percent Daily Values are based on a 2000 calorie diet.
Brown Rice (1 serving)
Instructions
Put the rice in a saucepan and pour over the water. Cook according to packet instructions.
½ Cup of Yoghurt Topped with Banana & Oats
Calories 149 kcal
Ingredients
- ½ cup yoghurt (natural)
- ½ banana (sliced)
- 1 tbsp rolled oats
Instructions
Put the oats, banana and yogurt into a jar. Stir until everything is mixed together nicely. Ready 🙂
Nutrition Facts
½ Cup of Yoghurt Topped with Banana & Oats
Amount Per Serving
Calories 149 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 2g 10%
Cholesterol 15mg 5%
Sodium 57mg 2%
Potassium 401mg 11%
Total Carbohydrates 23g 8%
Dietary Fiber 2g 8%
Sugars 12g
Protein 5g 10%
Vitamin A 2.4%
Vitamin C 6.2%
Calcium 14.8%
Iron 1.4%
* Percent Daily Values are based on a 2000 calorie diet.
½ Bar Dark Chocolate
Calories 299 kcal
Ingredients
- 50 g dark chocolate (50 g = ½ of a bar)
Instructions
Enjoy as is 🙂
Nutrition Facts
½ Bar Dark Chocolate
Amount Per Serving
Calories 299 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 12g 60%
Cholesterol 1mg 0%
Sodium 10mg 0%
Potassium 357mg 10%
Total Carbohydrates 22g 7%
Dietary Fiber 5g 20%
Sugars 12g
Protein 3g 6%
Calcium 3.6%
Iron 33.1%
* Percent Daily Values are based on a 2000 calorie diet.
Bread with Tomato, Cucumber and Cream Cheese
Calories 190 kcal
Ingredients
- 1 slice bread (rustic or wholegrain)
- 2 cherry tomatoes
- 1 cucumber (small)
- 20 g cream cheese (or any similar cheese)
Instructions
Layer the cream cheese and then put tomato and cucumber on the bread. Enjoy it!
Nutrition Facts
Bread with Tomato, Cucumber and Cream Cheese
Amount Per Serving
Calories 190 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 4g 20%
Cholesterol 22mg 7%
Sodium 265mg 11%
Potassium 498mg 14%
Total Carbohydrates 23g 8%
Dietary Fiber 3g 12%
Sugars 6g
Protein 5g 10%
Vitamin A 11.4%
Vitamin C 16.3%
Calcium 8.5%
Iron 8.7%
* Percent Daily Values are based on a 2000 calorie diet.
1 Handful of Dried Apricots
Calories 120 kcal
Instructions
Enjoy the nutritious dried apricots!
Nutrition Facts
1 Handful of Dried Apricots
Amount Per Serving
Calories 120
% Daily Value*
Sodium 5mg 0%
Potassium 581mg 17%
Total Carbohydrates 31g 10%
Dietary Fiber 3g 12%
Sugars 26g
Protein 1g 2%
Vitamin A 36%
Calcium 2.8%
Iron 7.4%
* Percent Daily Values are based on a 2000 calorie diet.
½ Cup of Cooked Rice/Quinoa
Calories 146 kcal
Ingredients
- 40 g rice (or quinoa)
Instructions
Cook rice or quinoa according to the packet instructions.
Nutrition Facts
½ Cup of Cooked Rice/Quinoa
Amount Per Serving
Calories 146
% Daily Value*
Sodium 2mg 0%
Potassium 46mg 1%
Total Carbohydrates 31g 10%
Protein 2g 4%
Calcium 1.1%
Iron 1.8%
* Percent Daily Values are based on a 2000 calorie diet.
1 Piece of Toast
Calories 82 kcal
Ingredients
- 1 slice bread (whole grain toast)
Instructions
Put a slice of bread to the toaster and fry it until brown crispy.
Nutrition Facts
1 Piece of Toast
Amount Per Serving
Calories 82 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 192mg 8%
Potassium 53mg 2%
Total Carbohydrates 15g 5%
Dietary Fiber 1g 4%
Sugars 1g
Protein 2g 4%
Calcium 2.3%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.
The Topping for Pancakes
Calories 128 kcal
Ingredients
- 2 tbsp flax seeds
- 1 tsp honey
- 2 tbsp raspberries
Instructions
Mix flax seeds, honey and raspberries. Ready!
Nutrition Facts
The Topping for Pancakes
Amount Per Serving
Calories 128 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Sodium 6mg 0%
Potassium 162mg 5%
Total Carbohydrates 11g 4%
Dietary Fiber 5g 20%
Sugars 6g
Protein 3g 6%
Calcium 5.1%
Iron 6.4%
* Percent Daily Values are based on a 2000 calorie diet.
1 Wrap
Calories 3 kcal
Ingredients
- 1 wraps (like flour or corn tortillas)
Instructions
Just enjoy the wrap!
Nutrition Facts
1 Wrap
Amount Per Serving
Calories 3
% Daily Value*
Sodium 6mg 0%
* Percent Daily Values are based on a 2000 calorie diet.
Tomato and Cream Cheese on Bread
Calories 173 kcal
Ingredients
- 1 slice bread (rustic or wholegrain)
- 2 cherry tomatoes (sliced)
- 20 g cream cheese
Instructions
Layer the cream cheese and then tomatoes on the bread. Done 🙂
Nutrition Facts
Tomato and Cream Cheese on Bread
Amount Per Serving
Calories 173 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 4g 20%
Cholesterol 22mg 7%
Sodium 263mg 11%
Potassium 344mg 10%
Total Carbohydrates 21g 7%
Dietary Fiber 3g 12%
Sugars 5g
Protein 4g 8%
Vitamin A 25.9%
Vitamin C 20.4%
Calcium 5.5%
Iron 6.9%
* Percent Daily Values are based on a 2000 calorie diet.
1 Slice of Bread
Calories 82 kcal
Ingredients
- 1 slice bread (whole grain)
Nutrition Facts
1 Slice of Bread
Amount Per Serving
Calories 82 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 192mg 8%
Potassium 53mg 2%
Total Carbohydrates 15g 5%
Dietary Fiber 1g 4%
Sugars 1g
Protein 2g 4%
Calcium 2.3%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.
1 Cup of Grapes
Calories 104 kcal
Ingredients
- 1 cup grapes (1 cup = 150 g)
Nutrition Facts
1 Cup of Grapes
Amount Per Serving
Calories 104
% Daily Value*
Sodium 3mg 0%
Potassium 288mg 8%
Total Carbohydrates 27g 9%
Dietary Fiber 1g 4%
Sugars 23g
Protein 1g 2%
Vitamin A 2%
Vitamin C 5.9%
Calcium 1.5%
Iron 3%
* Percent Daily Values are based on a 2000 calorie diet.
1 Apple
Calories 94 kcal
Ingredients
- 1 apple
Instructions
Enjoy the juicy apple 🙂
Nutrition Facts
1 Apple
Amount Per Serving
Calories 94
% Daily Value*
Sodium 1mg 0%
Potassium 194mg 6%
Total Carbohydrates 25g 8%
Dietary Fiber 4g 16%
Sugars 18g
Vitamin A 2%
Vitamin C 10.2%
Calcium 1.1%
Iron 1.2%
* Percent Daily Values are based on a 2000 calorie diet.
1 Slice of Bread with Butter
Calories 154 kcal
Ingredients
- 1 slice bread (whole grain)
- 10 g butter
Instructions
Layer butter on the bread. Ready 🙂
Nutrition Facts
1 Slice of Bread with Butter
Amount Per Serving
Calories 154 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 5g 25%
Cholesterol 21mg 7%
Sodium 264mg 11%
Potassium 53mg 2%
Total Carbohydrates 15g 5%
Dietary Fiber 1g 4%
Sugars 1g
Protein 2g 4%
Vitamin A 5%
Calcium 2.3%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.
Cucumber Sticks with ¼ Cup of Hummus
Calories 150 kcal
Nutrition Facts
Cucumber Sticks with ¼ Cup of Hummus
Amount Per Serving
Calories 150 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Sodium 241mg 10%
Potassium 686mg 20%
Total Carbohydrates 17g 6%
Dietary Fiber 6g 24%
Sugars 5g
Protein 7g 14%
Vitamin A 5.8%
Vitamin C 15.6%
Calcium 8%
Iron 13.3%
* Percent Daily Values are based on a 2000 calorie diet.
½ Cup of Cooked Brown Rice
Calories 144 kcal
Ingredients
- 40 g brown rice
- water
Instructions
Cook rice according to the packet instructions.
Nutrition Facts
½ Cup of Cooked Brown Rice
Amount Per Serving
Calories 144 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 1mg 0%
Potassium 107mg 3%
Total Carbohydrates 30g 10%
Dietary Fiber 1g 4%
Protein 3g 6%
Calcium 1.3%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
½ Cup Soy Yoghurt/Milk
Calories 163 kcal
Nutrition Facts
½ Cup Soy Yoghurt/Milk
Amount Per Serving
Calories 163 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 2g 10%
Sodium 94mg 4%
Potassium 229mg 7%
Total Carbohydrates 13g 4%
Sugars 13g
Protein 1g 2%
Calcium 1.1%
* Percent Daily Values are based on a 2000 calorie diet.
1 Carrot with ¼ cup Hummus
Calories 127 kcal
Nutrition Facts
1 Carrot with ¼ cup Hummus
Amount Per Serving
Calories 127 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Sodium 275mg 11%
Potassium 335mg 10%
Total Carbohydrates 14g 5%
Dietary Fiber 5g 20%
Sugars 2g
Protein 5g 10%
Vitamin A 203.8%
Vitamin C 4.4%
Calcium 4.3%
Iron 9.4%
* Percent Daily Values are based on a 2000 calorie diet.
1 Good Handful of Nuts
Calories 178 kcal
Ingredients
- 1 handful nuts (any to your taste: walnuts, almonds, hazelnuts, peanuts etc.)
Instructions
Choose your favourite nut or mix them up!
Nutrition Facts
1 Good Handful of Nuts
Amount Per Serving
Calories 178 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 2g 10%
Sodium 3mg 0%
Potassium 179mg 5%
Total Carbohydrates 7g 2%
Dietary Fiber 2g 8%
Protein 5g 10%
Calcium 2.1%
Iron 6.2%
* Percent Daily Values are based on a 2000 calorie diet.
½ Cup of Yoghurt with Dried Fruits
Calories 91 kcal
Instructions
Mix fruits with yoghurt.
Nutrition Facts
½ Cup of Yoghurt with Dried Fruits
Amount Per Serving
Calories 91 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 2g 10%
Cholesterol 15mg 5%
Sodium 56mg 2%
Potassium 189mg 5%
Total Carbohydrates 9g 3%
Sugars 8g
Protein 4g 8%
Vitamin A 2.4%
Vitamin C 3.5%
Calcium 14.8%
* Percent Daily Values are based on a 2000 calorie diet.
1 Banana
Calories 105 kcal
Instructions
Just eat it when it's ripe 🙂
Nutrition Facts
1 Banana
Amount Per Serving
Calories 105
% Daily Value*
Sodium 1mg 0%
Potassium 422mg 12%
Total Carbohydrates 26g 9%
Dietary Fiber 3g 12%
Sugars 14g
Protein 1g 2%
Vitamin A 1.5%
Vitamin C 12.4%
Iron 1.7%
* Percent Daily Values are based on a 2000 calorie diet.
1 Slice of Bread and Tomatoes
Servings 1
Calories 137 kcal
Instructions
On medium heat fry the tomatoes and bread for 5 minutes in olive oil. Finish off with a bit of salt and pepper. It'll taste like heaven.
Nutrition Facts
1 Slice of Bread and Tomatoes
Amount Per Serving
Calories 137 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 202mg 8%
Potassium 238mg 7%
Total Carbohydrates 18g 6%
Dietary Fiber 2g 8%
Sugars 3g
Protein 3g 6%
Vitamin A 8.3%
Vitamin C 23.5%
Calcium 2.3%
Iron 8.2%
* Percent Daily Values are based on a 2000 calorie diet.
¼ Bar Dark Chocolate
Servings 1 servings
Calories 149 kcal
Instructions
Enjoy as is 🙂
Nutrition Facts
¼ Bar Dark Chocolate
Amount Per Serving
Calories 149 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 6g 30%
Sodium 5mg 0%
Potassium 178mg 5%
Total Carbohydrates 11g 4%
Dietary Fiber 2g 8%
Sugars 6g
Protein 1g 2%
Calcium 1.8%
Iron 16.5%
* Percent Daily Values are based on a 2000 calorie diet.
½ Cup Cottage Cheese with Maple Syrup
Prep Time 3 minutes
Total Time 3 minutes
Servings 1 cup
Calories 121 kcal
Instructions
Mix the maple syrup into the cottage cheese. Done 🙂
Nutrition Facts
½ Cup Cottage Cheese with Maple Syrup
Amount Per Serving
Calories 121 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 5%
Cholesterol 17mg 6%
Sodium 382mg 16%
Potassium 109mg 3%
Total Carbohydrates 8g 3%
Sugars 6g
Protein 11g 22%
Vitamin A 2.9%
Calcium 8.7%
* Percent Daily Values are based on a 2000 calorie diet.
½ Cup of Yoghurt Topped with Fruits, Handful of Nuts
Calories 253 kcal
Ingredients
- ½ cup yoghurt (natural)
- 1 handful fruits (choose your favourite)
- 1 handful nuts (any to your taste: walnuts, almonds, hazelnuts, peanuts etc.)
Instructions
Stir the ingredients until everything is mixed together nicely. Enjoy the taste 🙂
Nutrition Facts
½ Cup of Yoghurt Topped with Fruits, Handful of Nuts
Amount Per Serving
Calories 253 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat 4g 20%
Cholesterol 15mg 5%
Sodium 60mg 3%
Potassium 368mg 11%
Total Carbohydrates 13g 4%
Dietary Fiber 2g 8%
Sugars 5g
Protein 9g 18%
Vitamin A 2.4%
Calcium 16.9%
Iron 6.2%
* Percent Daily Values are based on a 2000 calorie diet.
Cucumber Sticks with ¼ Cup of Carrot Hummus
Ingredients
- 2 medium cucumber
- ¼ cup carrot hummus