Meal Plan Snack List

 

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Popcorn

Calories 49 kcal

Ingredients

  • 1 cup popcorn (or 1 tbsp popcorn kernels)
  • 1 tsp curry powder

Instructions

  1. Just enjoy it 🙂

Nutrition Facts
Popcorn
Amount Per Serving
Calories 49
% Daily Value*
Sodium 1mg0%
Potassium 36mg1%
Carbohydrates 9g3%
Fiber 2g8%
Protein 1g2%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.
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1 Slice of Toast with Olive Oil

Ingredients

Instructions

  1. Slice the bread into cubes and fry in olive oil for 2-3 minutes.

 

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50 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*
Fat 11g17%
Saturated Fat 2g13%
Sodium 441mg19%
Potassium 59mg2%
Carbohydrates 31g10%
Fiber 1g4%
Sugar 4g4%
Protein 3g6%
Calcium 77mg8%
Iron 2.2mg12%
* Percent Daily Values are based on a 2000 calorie diet.
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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*
Fat 1g2%
* Percent Daily Values are based on a 2000 calorie diet.
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½ Avocado on 2 Pieces of Toast with some Salt and Pepper

Ingredients

Instructions

  1. Mash the avocado, add some salt and pepper, then layer on bread. Ready

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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*
Fat 11g17%
Saturated Fat 1g6%
Sodium 467mg20%
Potassium 406mg12%
Carbohydrates 21g7%
Fiber 7g29%
Protein 10g20%
Vitamin A 120IU2%
Vitamin C 109.1mg132%
Calcium 47mg5%
Iron 3.3mg18%
* Percent Daily Values are based on a 2000 calorie diet.

 

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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*
Fat 11g17%
Saturated Fat 1g6%
Sodium 466mg20%
Potassium 317mg9%
Carbohydrates 19g6%
Fiber 8g33%
Protein 10g20%
Vitamin A 115IU2%
Vitamin C 6mg7%
Calcium 47mg5%
Iron 3.2mg18%
* Percent Daily Values are based on a 2000 calorie diet.
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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

  1. 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*
Fat 10g15%
Sodium 31mg1%
Potassium 182mg5%
Carbohydrates 52g17%
Fiber 3g13%
Sugar 37g41%
Protein 12g24%
Vitamin A 80IU2%
Vitamin C 29.9mg36%
Calcium 342mg34%
Iron 2.3mg13%
* Percent Daily Values are based on a 2000 calorie diet.

 

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1 Handful of Cashew Nuts

Calories 165 kcal

Ingredients

  • 1 handful cashew nuts (or any to your taste: walnuts, almonds, hazelnuts, peanuts etc.)

Instructions

  1. Enjoy as is 🙂

Nutrition Facts
1 Handful of Cashew Nuts
Amount Per Serving
Calories 165 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 2g13%
Sodium 3mg0%
Potassium 198mg6%
Carbohydrates 9g3%
Sugar 1g1%
Protein 5g10%
Calcium 11mg1%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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¼ Avocado on 1 Slice of Toast with some Salt and Pepper

Ingredients

Instructions

  1. Mash the avocado, add some salt and pepper, then layer on bread. Ready

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5 Dried Dates

Calories 98 kcal

Ingredients

  • 5 dried dates

Instructions

  1. Eat as is 🙂

Nutrition Facts
5 Dried Dates
Amount Per Serving
Calories 98
% Daily Value*
Potassium 229mg7%
Carbohydrates 26g9%
Fiber 2g8%
Sugar 22g24%
Calcium 14mg1%
Iron 0.4mg2%
* Percent Daily Values are based on a 2000 calorie diet.
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A Bowl of Vegetable Broth

Calories 12 kcal

Ingredients

Nutrition Facts
A Bowl of Vegetable Broth
Amount Per Serving
Calories 12
% Daily Value*
Sodium 960mg42%
Carbohydrates 3g1%
Sugar 2g2%
Vitamin A 510IU10%
* Percent Daily Values are based on a 2000 calorie diet.
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1 Good Handful of Peanuts

Calories 159 kcal

Ingredients

  • 1 handful peanuts (or any to your taste: walnuts, almonds, hazelnuts etc.)

Instructions

  1. Enjoy as is 🙂

Nutrition Facts
1 Good Handful of Peanuts
Amount Per Serving
Calories 159 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 2g13%
Sodium 6mg0%
Potassium 208mg6%
Carbohydrates 4g1%
Fiber 2g8%
Protein 7g14%
Calcium 30mg3%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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1 Mango

Calories 99 kcal

Ingredients

  • 1 mango

Instructions

  1. Enjoy as is 🙂

Nutrition Facts
1 Mango
Amount Per Serving
Calories 99
% Daily Value*
Sodium 1mg0%
Potassium 277mg8%
Carbohydrates 24g8%
Fiber 2g8%
Sugar 22g24%
Protein 1g2%
Vitamin A 1785IU36%
Vitamin C 60.1mg73%
Calcium 18mg2%
Iron 0.3mg2%
* Percent Daily Values are based on a 2000 calorie diet.
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Brown Rice (4 servings)

Calories 1375 kcal

Ingredients

  • 2 cup brown rice
  • 3 cup water

Instructions

  1. 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*
Fat 10g15%
Saturated Fat 2g13%
Sodium 52mg2%
Potassium 1018mg29%
Carbohydrates 289g96%
Fiber 12g50%
Protein 28g56%
Calcium 148mg15%
Iron 6.8mg38%
* Percent Daily Values are based on a 2000 calorie diet.
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3 Vegan Cookies

Calories 173 kcal

Ingredients

  • 3 vegan cookies (like Oreo’s)

Instructions

  1. Just enjoy 🙂

Nutrition Facts
3 Vegan Cookies
Amount Per Serving
Calories 173 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 125mg5%
Carbohydrates 25g8%
Sugar 14g16%
Protein 1g2%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.
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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

  1. 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*
Fat 4g6%
Sodium 30mg1%
Carbohydrates 32g11%
Sugar 21g23%
Protein 6g12%
Vitamin C 29.9mg36%
Calcium 315mg32%
* Percent Daily Values are based on a 2000 calorie diet.
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Toast with Spread of Choice

Calories 124 kcal

Ingredients

  • 1 slice bread (whole grain toast)
  • 15 g spread (like hummus)

Instructions

  1. Layer spread on the bread. Enjoy! 🙂

Nutrition Facts
Toast with Spread of Choice
Amount Per Serving
Calories 124 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 197mg9%
Potassium 53mg2%
Carbohydrates 25g8%
Fiber 1g4%
Sugar 8g9%
Protein 2g4%
Vitamin C 1.3mg2%
Calcium 23mg2%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.

 

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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

  1. 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*
Fat 31g48%
Saturated Fat 4g25%
Sodium 24mg1%
Potassium 853mg24%
Carbohydrates 62g21%
Fiber 9g38%
Protein 11g22%
Vitamin C 3.2mg4%
Calcium 59mg6%
Iron 3.8mg21%
* Percent Daily Values are based on a 2000 calorie diet.

 

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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 90mg3%
Carbohydrates 7g2%
Fiber 3g13%
Sugar 2g2%
Vitamin C 15.8mg19%
Calcium 15mg2%
Iron 0.4mg2%
* Percent Daily Values are based on a 2000 calorie diet.

 

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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*
Fat 12g18%
Saturated Fat 1g6%
Sodium 555mg24%
Potassium 921mg26%
Carbohydrates 36g12%
Fiber 13g54%
Sugar 10g11%
Protein 12g24%
Vitamin A 24105IU482%
Vitamin C 159.1mg193%
Calcium 87mg9%
Iron 3.9mg22%
* Percent Daily Values are based on a 2000 calorie diet.
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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

  1. 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*
Fat 6g9%
Sodium 19mg1%
Potassium 225mg6%
Carbohydrates 32g11%
Fiber 3g13%
Sugar 22g24%
Protein 5g10%
Vitamin C 17.4mg21%
Calcium 175mg18%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.
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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 1mg0%
Potassium 144mg4%
Carbohydrates 13g4%
Sugar 11g12%
Vitamin C 2.4mg3%
Iron 0.3mg2%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Couple of Pieces of Dark Chocolate

Calories 149 kcal

Ingredients

Instructions

  1. Enjoy as is 🙂

Nutrition Facts
Couple of Pieces of Dark Chocolate
Amount Per Serving
Calories 149 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 6g38%
Sodium 5mg0%
Potassium 178mg5%
Carbohydrates 11g4%
Fiber 2g8%
Sugar 6g7%
Protein 1g2%
Calcium 18mg2%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
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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

  1. 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 1025mg45%
Potassium 385mg11%
Carbohydrates 27g9%
Fiber 7g29%
Sugar 2g2%
Protein 6g12%
Vitamin A 9740IU195%
Vitamin C 18.9mg23%
Calcium 45mg5%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Soy-Yoghurt with an Apple, Maple Syrup and Flax Seeds

Calories 178 kcal

Ingredients

  • ½ cup soy-yoghurt
  • apple (sliced)
  • 1 tbsp flax seeds
  • 1 tsp maple syrup

Instructions

  1. Add a sliced appleflax 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*
Fat 8g12%
Saturated Fat 2g13%
Cholesterol 15mg5%
Sodium 60mg3%
Potassium 336mg10%
Carbohydrates 21g7%
Fiber 4g17%
Sugar 16g18%
Protein 6g12%
Vitamin A 120IU2%
Vitamin C 2.8mg3%
Calcium 174mg17%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.

 

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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

  1. 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*
Fat 15g23%
Saturated Fat 2g13%
Sodium 12mg1%
Potassium 426mg12%
Carbohydrates 31g10%
Fiber 4g17%
Protein 5g10%
Vitamin C 1.7mg2%
Calcium 21mg2%
Iron 1.9mg11%
* Percent Daily Values are based on a 2000 calorie diet.

 

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2 Slices of Bread with Spread of Choice

Calories 249 kcal

Ingredients

  • 2 slice bread
  • 30 g spread (choose your favourite)

Instructions

  1. 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*
Fat 2g3%
Sodium 395mg17%
Potassium 106mg3%
Carbohydrates 51g17%
Fiber 4g17%
Sugar 17g19%
Protein 5g10%
Vitamin C 2.6mg3%
Calcium 47mg5%
Iron 1.8mg10%
* Percent Daily Values are based on a 2000 calorie diet.
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The Topping for Pancakes (almonds, maple syrup, blueberries)

Calories 197 kcal

Ingredients

Instructions

  1. 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*
Fat 10g15%
Sodium 2mg0%
Potassium 198mg6%
Carbohydrates 25g8%
Fiber 4g17%
Sugar 17g19%
Protein 4g8%
Vitamin C 7.3mg9%
Calcium 69mg7%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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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*
Fat 9g14%
Saturated Fat 3g19%
Cholesterol 34mg11%
Sodium 664mg29%
Potassium 160mg5%
Protein 12g24%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.
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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

  1. 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*
Fat 19g29%
Saturated Fat 3g19%
Cholesterol 17mg6%
Sodium 386mg17%
Potassium 288mg8%
Carbohydrates 15g5%
Fiber 2g8%
Sugar 6g7%
Protein 16g32%
Vitamin A 145IU3%
Calcium 108mg11%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Baked Sweet Potatoes

Calories 347 kcal

Ingredients

Instructions

  1. Preheat the oven to 200°C (400°F).

  2. Wash the potatoes and rub a coat of olive oil and salt on the skin.

  3. 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*
Fat 14g22%
Saturated Fat 1g6%
Sodium 143mg6%
Potassium 876mg25%
Carbohydrates 52g17%
Fiber 7g29%
Sugar 10g11%
Protein 4g8%
Vitamin A 36885IU738%
Vitamin C 6.3mg8%
Calcium 78mg8%
Iron 1.6mg9%
* Percent Daily Values are based on a 2000 calorie diet.

 

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1 Slice of Toast with Peanut Butter

Calories 141 kcal

Ingredients

Instructions

  1. 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*
Fat 6g9%
Saturated Fat 1g6%
Sodium 238mg10%
Potassium 118mg3%
Carbohydrates 17g6%
Fiber 2g8%
Sugar 2g2%
Protein 5g10%
Calcium 23mg2%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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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

  1. 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*
Fat 4g6%
Sodium 32mg1%
Potassium 43mg1%
Carbohydrates 40g13%
Fiber 2g8%
Sugar 20g22%
Protein 7g14%
Vitamin C 29.9mg36%
Calcium 300mg30%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.

 

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2 Carrots with ⅓ cup Hummus

Calories 249 kcal

Ingredients

  • 2 carrot
  • cup hummus (⅓ cup = 80 g)
Nutrition Facts
2 Carrots with ⅓ cup Hummus
Amount Per Serving
Calories 249 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g6%
Sodium 538mg23%
Potassium 664mg19%
Carbohydrates 28g9%
Fiber 10g42%
Sugar 5g6%
Protein 10g20%
Vitamin A 20380IU408%
Vitamin C 7.2mg9%
Calcium 86mg9%
Iron 3.3mg18%
* Percent Daily Values are based on a 2000 calorie diet.
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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

  1. Enjoy it! 🙂

Nutrition Facts
1 Handful of Dried Apricots with Nuts
Amount Per Serving
Calories 191 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g6%
Sodium 5mg0%
Potassium 468mg13%
Carbohydrates 23g8%
Fiber 3g13%
Sugar 16g18%
Protein 4g8%
Vitamin A 1080IU22%
Calcium 30mg3%
Iron 1.5mg8%
* Percent Daily Values are based on a 2000 calorie diet.
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Brown Rice (1 serving)

Ingredients

  • ½ cup brown rice
  • ¾ cup water

Instructions

  1. Put the rice in a saucepan and pour over the water. Cook according to packet instructions.

 

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½ Cup of Yoghurt Topped with Banana & Oats

Calories 149 kcal

Ingredients

  • ½ cup yoghurt (natural)
  • ½ banana (sliced)
  • 1 tbsp rolled oats

Instructions

  1. 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*
Fat 4g6%
Saturated Fat 2g13%
Cholesterol 15mg5%
Sodium 57mg2%
Potassium 401mg11%
Carbohydrates 23g8%
Fiber 2g8%
Sugar 12g13%
Protein 5g10%
Vitamin A 120IU2%
Vitamin C 5.1mg6%
Calcium 148mg15%
Iron 0.3mg2%
* Percent Daily Values are based on a 2000 calorie diet.
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½ Bar Dark Chocolate

Calories 299 kcal

Ingredients

Instructions

  1. Enjoy as is 🙂

Nutrition Facts
½ Bar Dark Chocolate
Amount Per Serving
Calories 299 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 12g75%
Cholesterol 1mg0%
Sodium 10mg0%
Potassium 357mg10%
Carbohydrates 22g7%
Fiber 5g21%
Sugar 12g13%
Protein 3g6%
Calcium 36mg4%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.
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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

  1. 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*
Fat 8g12%
Saturated Fat 4g25%
Cholesterol 22mg7%
Sodium 265mg12%
Potassium 498mg14%
Carbohydrates 23g8%
Fiber 3g13%
Sugar 6g7%
Protein 5g10%
Vitamin A 570IU11%
Vitamin C 13.4mg16%
Calcium 85mg9%
Iron 1.6mg9%
* Percent Daily Values are based on a 2000 calorie diet.
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1 Handful of Dried Apricots

Calories 120 kcal

Ingredients

Instructions

  1. Enjoy the nutritious dried apricots!

Nutrition Facts
1 Handful of Dried Apricots
Amount Per Serving
Calories 120
% Daily Value*
Sodium 5mg0%
Potassium 581mg17%
Carbohydrates 31g10%
Fiber 3g13%
Sugar 26g29%
Protein 1g2%
Vitamin A 1800IU36%
Calcium 28mg3%
Iron 1.3mg7%
* Percent Daily Values are based on a 2000 calorie diet.

 

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½ Cup of Cooked Rice/Quinoa

Calories 146 kcal

Ingredients

  • 40 g rice (or quinoa)

Instructions

  1. 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 2mg0%
Potassium 46mg1%
Carbohydrates 31g10%
Protein 2g4%
Calcium 11mg1%
Iron 0.3mg2%
* Percent Daily Values are based on a 2000 calorie diet.

 

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1 Piece of Toast

Calories 82 kcal

Ingredients

  • 1 slice bread (whole grain toast)

Instructions

  1. 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*
Fat 1g2%
Sodium 192mg8%
Potassium 53mg2%
Carbohydrates 15g5%
Fiber 1g4%
Sugar 1g1%
Protein 2g4%
Calcium 23mg2%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.
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The Topping for Pancakes

Calories 128 kcal

Ingredients

  • 2 tbsp flax seeds
  • 1 tsp honey
  • 2 tbsp raspberries

Instructions

  1. Mix flax seeds, honey and raspberries. Ready!

Nutrition Facts
The Topping for Pancakes
Amount Per Serving
Calories 128 Calories from Fat 72
% Daily Value*
Fat 8g12%
Sodium 6mg0%
Potassium 162mg5%
Carbohydrates 11g4%
Fiber 5g21%
Sugar 6g7%
Protein 3g6%
Calcium 51mg5%
Iron 1.2mg7%
* Percent Daily Values are based on a 2000 calorie diet.
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1 Wrap

Calories 3 kcal

Ingredients

  • 1 wraps (like flour or corn tortillas)

Instructions

  1. Just enjoy the wrap!

Nutrition Facts
1 Wrap
Amount Per Serving
Calories 3
% Daily Value*
Sodium 6mg0%
* Percent Daily Values are based on a 2000 calorie diet.
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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

  1. 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*
Fat 8g12%
Saturated Fat 4g25%
Cholesterol 22mg7%
Sodium 263mg11%
Potassium 344mg10%
Carbohydrates 21g7%
Fiber 3g13%
Sugar 5g6%
Protein 4g8%
Vitamin A 1295IU26%
Vitamin C 16.8mg20%
Calcium 55mg6%
Iron 1.2mg7%
* Percent Daily Values are based on a 2000 calorie diet.

 

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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*
Fat 1g2%
Sodium 192mg8%
Potassium 53mg2%
Carbohydrates 15g5%
Fiber 1g4%
Sugar 1g1%
Protein 2g4%
Calcium 23mg2%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.
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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 3mg0%
Potassium 288mg8%
Carbohydrates 27g9%
Fiber 1g4%
Sugar 23g26%
Protein 1g2%
Vitamin A 100IU2%
Vitamin C 4.9mg6%
Calcium 15mg2%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.
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1 Apple

Calories 94 kcal

Ingredients

  • 1 apple

Instructions

  1. Enjoy the juicy apple 🙂

Nutrition Facts
1 Apple
Amount Per Serving
Calories 94
% Daily Value*
Sodium 1mg0%
Potassium 194mg6%
Carbohydrates 25g8%
Fiber 4g17%
Sugar 18g20%
Vitamin A 100IU2%
Vitamin C 8.4mg10%
Calcium 11mg1%
Iron 0.2mg1%
* Percent Daily Values are based on a 2000 calorie diet.
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1 Slice of Bread with Butter

Calories 154 kcal

Ingredients

  • 1 slice bread (whole grain)
  • 10 g butter

Instructions

  1. 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*
Fat 9g14%
Saturated Fat 5g31%
Cholesterol 21mg7%
Sodium 264mg11%
Potassium 53mg2%
Carbohydrates 15g5%
Fiber 1g4%
Sugar 1g1%
Protein 2g4%
Vitamin A 250IU5%
Calcium 23mg2%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.
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Cucumber Sticks with ¼ Cup of Hummus

Calories 150 kcal

Ingredients

  • 2 cucumber (medium)
  • ¼ cup hummus
Nutrition Facts
Cucumber Sticks with ¼ Cup of Hummus
Amount Per Serving
Calories 150 Calories from Fat 54
% Daily Value*
Fat 6g9%
Sodium 241mg10%
Potassium 686mg20%
Carbohydrates 17g6%
Fiber 6g25%
Sugar 5g6%
Protein 7g14%
Vitamin A 290IU6%
Vitamin C 12.9mg16%
Calcium 80mg8%
Iron 2.4mg13%
* Percent Daily Values are based on a 2000 calorie diet.
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½ Cup of Cooked Brown Rice

Calories 144 kcal

Ingredients

  • 40 g brown rice
  • water

Instructions

  1. 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*
Fat 1g2%
Sodium 1mg0%
Potassium 107mg3%
Carbohydrates 30g10%
Fiber 1g4%
Protein 3g6%
Calcium 13mg1%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.
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½ Cup Soy Yoghurt/Milk

Calories 163 kcal

Ingredients

  • ½ cup soy yoghurt (or soy milk)
Nutrition Facts
½ Cup Soy Yoghurt/Milk
Amount Per Serving
Calories 163 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 2g13%
Sodium 94mg4%
Potassium 229mg7%
Carbohydrates 13g4%
Sugar 13g14%
Protein 1g2%
Calcium 11mg1%
* Percent Daily Values are based on a 2000 calorie diet.
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1 Carrot with ¼ cup Hummus

Calories 127 kcal

Ingredients

  • 1 carrot
  • ¼ cup hummus (¼ cup = 60 g)
Nutrition Facts
1 Carrot with ¼ cup Hummus
Amount Per Serving
Calories 127 Calories from Fat 54
% Daily Value*
Fat 6g9%
Sodium 275mg12%
Potassium 335mg10%
Carbohydrates 14g5%
Fiber 5g21%
Sugar 2g2%
Protein 5g10%
Vitamin A 10190IU204%
Vitamin C 3.6mg4%
Calcium 43mg4%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.
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1 Good Handful of Nuts

Calories 178 kcal

Ingredients

  • 1 handful nuts (any to your taste: walnuts, almonds, hazelnuts, peanuts etc.)

Instructions

  1. 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*
Fat 15g23%
Saturated Fat 2g13%
Sodium 3mg0%
Potassium 179mg5%
Carbohydrates 7g2%
Fiber 2g8%
Protein 5g10%
Calcium 21mg2%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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½ Cup of Yoghurt with Dried Fruits

Calories 91 kcal

Ingredients

  • ½ cup yoghurt (natural)
  • 2 tbsp blueberries

Instructions

  1. Mix fruits with yoghurt.

Nutrition Facts
½ Cup of Yoghurt with Dried Fruits
Amount Per Serving
Calories 91 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 2g13%
Cholesterol 15mg5%
Sodium 56mg2%
Potassium 189mg5%
Carbohydrates 9g3%
Sugar 8g9%
Protein 4g8%
Vitamin A 120IU2%
Vitamin C 2.9mg4%
Calcium 148mg15%
* Percent Daily Values are based on a 2000 calorie diet.
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1 Banana

Calories 105 kcal

Ingredients

  • 1 banana

Instructions

  1. Just eat it when it's ripe 🙂

Nutrition Facts
1 Banana
Amount Per Serving
Calories 105
% Daily Value*
Sodium 1mg0%
Potassium 422mg12%
Carbohydrates 26g9%
Fiber 3g13%
Sugar 14g16%
Protein 1g2%
Vitamin A 75IU2%
Vitamin C 10.2mg12%
Iron 0.3mg2%
* Percent Daily Values are based on a 2000 calorie diet.
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1 Slice of Bread and Tomatoes

Servings 1
Calories 137 kcal

Ingredients

  • 1 slice bread (whole grain)
  • 5 cherry tomatoes
  • 1 tsp olive oil

Instructions

  1. 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*
Fat 5g8%
Sodium 202mg9%
Potassium 238mg7%
Carbohydrates 18g6%
Fiber 2g8%
Sugar 3g3%
Protein 3g6%
Vitamin A 415IU8%
Vitamin C 19.4mg24%
Calcium 23mg2%
Iron 1.5mg8%
* Percent Daily Values are based on a 2000 calorie diet.
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¼ Bar Dark Chocolate

Course Snack
Servings 1 servings
Calories 149 kcal

Ingredients

Instructions

  1. Enjoy as is 🙂

Nutrition Facts
¼ Bar Dark Chocolate
Amount Per Serving
Calories 149 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 6g38%
Sodium 5mg0%
Potassium 178mg5%
Carbohydrates 11g4%
Fiber 2g8%
Sugar 6g7%
Protein 1g2%
Calcium 18mg2%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
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½ Cup Cottage Cheese with Maple Syrup

Course Snack
Prep Time 3 minutes
Total Time 3 minutes
Servings 1 cup
Calories 121 kcal

Ingredients

Instructions

  1. 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*
Fat 4g6%
Saturated Fat 1g6%
Cholesterol 17mg6%
Sodium 382mg17%
Potassium 109mg3%
Carbohydrates 8g3%
Sugar 6g7%
Protein 11g22%
Vitamin A 145IU3%
Calcium 87mg9%
* Percent Daily Values are based on a 2000 calorie diet.
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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

  1. 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*
Fat 19g29%
Saturated Fat 4g25%
Cholesterol 15mg5%
Sodium 60mg3%
Potassium 368mg11%
Carbohydrates 13g4%
Fiber 2g8%
Sugar 5g6%
Protein 9g18%
Vitamin A 120IU2%
Calcium 169mg17%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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Cucumber Sticks with ¼ Cup of Carrot Hummus

Ingredients

  • 2 medium cucumber
  • ¼ cup carrot hummus

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