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Your VEGETARIAN nutrition plan

Discover the best vegetarian recipes

KCAL PER DISH ‘ APPROXIMATE AVERAGE AMOUNTS PER DISH

DAY 1

SCRAMBLED EGGS
Calories: 300 Kcal
Time: 15 minutes
Difficulty: medium
Portions: 1

INGREDIENTS

  • 5 cherry tomatoes, cut in half
  • 2 egg whites
  • 2 tablespoons of water
  • Sea salt, q.b.
  • Ground black pepper, to taste.
  • 1 slice of rye bread
  • 1 small handful of arugula
  • Chopped chives, to taste.

1. Cook cherry tomatoes in a nonstick skillet over medium heat until tender (5 minutes). When cooked, remove them from the heat and set aside.

2. Prepare the scrambled eggs. In a bowl whisk the egg white, water, salt and pepper. Heat a nonstick skillet over medium heat and pour in the eggs. The moment the eggs begin to set, use a wooden spoon to move them around to warm the still moist parts.

3. Mix together the already cooked cherry tomatoes and scrambled eggs.

4. Toast the bread to your liking.

5. To serve, lay arugula and scrambled eggs on the toast. Garnish with chopped chives.

MINT JUICE
Calories: 120 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 small pear in pieces
  • 1 green apple in pieces
  • 4 fresh mint leaves
  • water
  • ice
1. Blend all ingredients until smooth and homogeneous.

2. Pour into a glass and enjoy!

SALAD FIT VEG TASTY
Calories: 350 Kcal
Time: 10 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 egg
  • 1 slice of wasa
  • 50 g of low-fat white yogurt
  • 1/2 clove of garlic, minced
  • Freshly squeezed lemon juice
  • 1 generous handful of romaine lettuce leaves
  • 5 cherry tomatoes, cut in half
  • 10 g parmesan cheese, in flakes

1. Prepare the hard-boiled egg.

2. Toast the bread to your liking, cut it into triangles and set aside.

3. Mix yogurt, garlic, and lemon juice in a small bowl.

4. In a bowl, gently mix the lettuce, tomatoes, and dressing.

5. Garnish with parmesan shavings and bread croutons.

PROTEIN MOUSSE AND OATMEAL
Calories: 170 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 100 g low-fat white yogurt (alternatively 100 g natural soy yogurt)
  • 1 scoop of protein powder (optional)
  • 20 g oatmeal (alternatively quinoa flakes or muesli)
1. Pour the yogurt into a small bowl and add (if you use them) the protein powder and mix until smooth.

2. Serve by garnishing with oatmeal or muesli.

VEGETABLE TACOS
Calories: 350 Kcal
Time: 15 minutes
Difficulty: medium
Portions: 1

INGREDIENTS

  • Extra oil thread
  • Mixed vegetables in cubes or strips
  • Sea salt, q.b.
  • Ground black pepper, to taste.
  • 50 g of low-fat white yogurt
  • Freshly squeezed juice of lemon
  • 1 whole-wheat piadina, cut in half
  • 1 generous handful of romaine lettuce leaves
  • 1/2 medium tomato
  • 1/2 medium grated carrot
  • 10 g of grated low-fat hard cheese
  • 1/2 thinly sliced spring onion
1. Heat a nonstick skillet over medium heat and grease it with a little oil.

2. Season the vegetable cubes or strips with salt and pepper and put them in the pan. Cook 2-3 minutes.

3. Mix together the yogurt and lemon juice in a small bowl.

4. Meanwhile, heat the piadinas in a large skillet over medium heat for 30 seconds on each side. Remove them from the heat and cut them in half.

5. To serve, arrange half of the piadina on a flat plate. Stuff with lettuce, tomato, carrots, spring onion, cheese, and other diced vegetables. Pour the dressing over it and fold in half.

DAY 2

PEANUT BUTTER AND BERRY SMOOTHIE
Calories: 250 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 50 g frozen berries
  • 1 teaspoon peanut butter
  • 1 teaspoon chia seeds
  • 1 scoop of protein powder (optional)
  • 30 g of d’ flakes and a smooth, homogeneous mixture.
     2.Pour into a glass of your choice and enjoy!oats
  • 150 ml of skimmed milk

1. Blend all ingredients until creamy.

2. Serve and enjoy.

ALMOND APPLE
Calories: 150 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1/2 sliced coreless apple ( alternatively half a pear or a tangerine)
  • 1 teaspoon of nut butter ( alternatively almond cream or peanut butter)
1. Spread butter on the apple slices.

SALAD WITH LENTILS, PEAR AND ARUGULA
Calories: 350 Kcal
Time: 15 minutes
Difficulty: medium
Portions: 1

INGREDIENTS

  • 1 Arabian or pita bread
  • drizzle of extra oil
  • 1 teaspoon balsamic vinegar
  • 1 teaspoon of honey
  • 1 small pear in pieces
  • 1 teaspoon white wine vinegar
  • 1 large egg
  • 80 g canned lentils, drained, rinsed
  • 1 generous handful of arugula
  • 1 sliced spring onion
  • 1 hot red chili pepper
  • 1 lemon, freshly squeezed juice, q.b.
  • 50 g low-fat goat cheese, crumbled

1. Preheat the oven to 200°C (180°C ventilated) and line a baking sheet with baking paper.

2. cut the bread into 8 triangles. Spread them out in the baking dish without overlapping. Sprinkle with a drizzle of oil.

3. Bake them for 5 minutes in the oven or until they begin to change color. Turn them over and bake them for another 5 to 8 minutes until golden brown. Remove them from the oven and allow them to cool.

4. In a nonstick skillet, heat the balsamic vinegar, honey, and chopped pear over medium heat. Cook for 5 minutes, stirring occasionally, until the pear is golden brown. Remove from heat and allow to cool.

5. Prepare the poached egg.

6. In a medium bowl, gently stir together the lentils, arugula, spring onion, chili, and pear. Add lemon juice to taste.

7. Serve. Transfer the lentil salad to a bowl and top with the goat cheese and poached egg. Serve with pita bread triangles on the side.

AVOCADO AND COTTAGE CHEESE ON TOAST
Calories: 170 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 slice of rye bread ( alternatively whole wheat bread)
  • 1 small handful of arugula ( alternatively baby spinach)
  • 60 g of light cottage cheese (alternatively 50 g of low-fat cottage cheese)
  • 5 g sliced avocado
  • Ground black pepper to taste.
1. Toast the bread to your liking

2. Garnish the bread with arugula, milk flakes and avocado. Season with salt and pepper to taste.

VEGETABLE CURRY
Calories: 350 Kcal
Time: 30 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 tablespoon of olive oil
  • 1/4 red onion, chopped
  • 2 tablespoons of curry paste
  • 100 ml of low-sodium vegetable broth
  • 1/4 medium eggplant cut into cubes (alternatively 1/2 medium zucchini)
  • 20 g peeled diced pumpkin ( alternatively sweet potato)
  • 30 g of cauliflower cut into florets (alternatively broccoli)
  • 40 g of quinoa ( alternatively 60 g of brown rice)
  • 160 ml of water
  • 1 small handful of kale (alternatively, baby spinach)
  • Fresh coriander for decoration
  • 2 tablespoons of tomato pulp

1. Sauté onion and add curry paste, cooking for 1 minute (stir frequently!).

2. Pour in vegetable broth, tomato pulp, eggplant, pumpkin, cauliflower and bring to a boil. When it boils, lower the heat and simmer for 15 minutes.

3. Preparing quinoa

4. Add spinach to curry mix and cook 5 minutes.

5. Transfer the cooked quinoa to a soup plate, pour the curry on top, and garnish with cilantro.

DAY 3

COTTAGE CHEESE AND BANANA ON RUSKS
Calories: 300 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 whole-wheat rusk
  • 60 g of low-fat cottage cheese (alternatively 80 g of light cottage cheese)
  • 1/2 medium banana sliced
  • 1 teaspoon of maple syrup
  • Ground cinnamon for sprinkling

1. Peel and slice the banana. Toast the bread to your liking .

2. To serve, spread the cottage cheese on the rusks. Garnish with banana slices, pour a drizzle of maple syrup and a sprinkle of cinnamon.

RYE CRACKERS WITH VEGETABLES
Calories: 120 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 2 rye crackers
  • 1/2 medium sliced cucumber
  • 1 small handful of baby spinach
  • Sea salt to taste.
  • Black pepper to taste.

1. Lay slices of egg, cucumber and spinach on a cracker. Season with salt and pepper to taste.

QUESADILLA WITH BEANS
Calories: 350 Kcal
Time: 15 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 40 g of canned tomato pulp
  • 50 g canned bean mix, drained and rinsed
  • 10 g canned corn, pureed
  • 1/4 red bell pepper finely chopped
  • 1/2 clove of garlic, minced
  • 1/2 teaspoon ground chili pepper
  • Sea salt to taste.
  • Ground black pepper to taste.
  • 1 whole-wheat piadina
  • 20 g of low-fat hard cheese, grated
  • 1/2 medium diced tomato
  • 30 g of diced avocado
  • 1 small handful of arugula
  • Lime cut into wedges

1. Preheat a sandwich plate.

2. Heat a medium pot over medium heat. Pour in canned tomatoes, bean mix, corn, bell bell pepper, garlic, chili powder, and cumin and cook for 5 to 7 minutes. Season with salt and pepper.

3. Lay the piadina on the sandwich plate and stuff half of it with the tomato, bean mix, and cheese, fold it in half being careful not to let the filling come out, and gently close the top.

4. Toast the piadina for 5 minutes.

5. Mix the tomato, avocado, and arugula in a bowl.

6. Remove the quesadilla from the plate, transfer it to a plate, and cut it in half. Serve it with the freshly prepared salad and lime wedges.

BLUEBERRY SMOOTHIE
Calories: 170 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 100 g frozen blueberries
  • 20 g of oatmeal
  • 200 ml of skimmed milk
  • 50 g low-fat white yogurt (alternatively, plain soy yogurt)
1. Blend all ingredients until smooth and homogeneous.

2. Serve.

SWEET AND SOUR SEITAN AND RICE
Calories: 360 Kcal
Time: 30 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 50 g pineapple
  • 1 tablespoon of soy sauce
  • 1 tablespoon of honey
  • 1 teaspoon of vinegar
  • 1 pinch of crushed dried chili pepper (optional)
  • 20 g of brown rice
  • 125 ml of water
  • 50 g of Seitan
  • 1 teaspoon sunflower seed oil
  • 1/4 red onion, chopped
  • 1/2 clove of garlic, minced
  • 1/4 teaspoon fresh grated ginger
  • 1/2 of a medium red bell pepper in pieces
  • Pineapple juice
  • 1 teaspoon of cornstarch
  • 130 ml of skimmed milk
  • 1 tablespoon chopped fresh coriander

1. Prepare the sauce: in a small bowl mix the pineapple juice, soy sauce, honey, vinegar and chili.

2. Prepare the rice.

3. Cut the seitan into chunks.

4. In a large nonstick skillet, heat oil over medium heat. Add chopped onion and carrot and sauté for 3 minutes. Add the garlic, ginger, and seitan and saute for another 5 minutes.

5. Add the bell bell pepper and zucchini. Cook for another 4 minutes. Add the pineapple cubes and cook for another two minutes.

6. Pour the sauce into the pan and bring to a boil, stirring continuously.

7. In a small bowl, mix together the cornstarch and milk and pour it into the seitan and vegetable mix. Cook for 2-3 minutes, stirring continuously.

8. Serve in a soup plate and garnish with cilantro.

DAY 4

SMOOTHIE BOWL
Calories: 300 Kcal
Time: 10 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 50 g of coconut yogurt with no added sugar
  • 200 ml Coconut milk with no added sugar
  • 10 g of flavored protein powder (optional) 
  • 1 tablespoon of coconut rapé
  • Half banana
  • 2 tablespoons of oatmeal
  • For the topping: goji q.b., white chia q.b., coconut rapé q.b., 1 teaspoon peanut butter (about 5 g) 
1. Take a blender/blender  kitchen and put in sliced banana, coconut yogurt, oatmeal, protein powder and coconut rapé.

2. Gradually pour in the coconut milk.

3. Blend until thick and smooth.

4. Serve in a bowl and garnish with goji, coconut rapé, white chia, and peanut butter .

PEANUT BUTTER FIT CHOCOLATES
Calories: 170 Kcal
Time: 10 minutes
Difficulty: easy
Servings: 1 (I recommend eating 2 or 3 pieces)

INGREDIENTS

  • 1 banana
  • Peanut butter
  • Dark chocolate chips

1. Slice the banana into small medals

2. Place some peanut butter on each slice and lay another banana slice on top.

3. Add a few drops of chocolate.

4. Place back in the freezer for half an hour.

WASAGNA WITH CREAM FIT AND ZUCCHINI
Calories: 350 Kcal per serving
Time: 20 minutes
Difficulty: easy
Portions: 2

INGREDIENTS

  • 2 zucchini
  • 10 Wasa slices
  • 10 g grain (optional)
  • 200 g of milk flakes
  • 50 g of thick coconut milk
  • 50 g of 0% yogurt
  • Salt to taste.
  • Pepper to taste.
  • Favorite milk

1. Slice the zucchini and cook them on a griddle or in the oven for about 20 minutes at 200°C.

2. Take an oven dish and spread some cream on the bottom.

3. take a deep dish and fill it with water, wet the wasa slices and form the first layer, continue with the zucchini and cream.

4. Continue with the other layers.

5. Sprinkle with granola and bake for 20 minutes at 200°C.

For Fit Light and Protein Cream:

1. Blend the milk flakes, Salt, pepper and coconut milk.

2. Pour the milk in a trickle to achieve a desired, cream-like consistency.

MINT JUICE
Calories: 120 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 small pear in pieces
  • 1 green apple in pieces
  • 4 fresh mint leaves
  • water
  • ice
1. Blend all ingredients until smooth and homogeneous.

2. Pour into a glass and enjoy!

LOW FAT VEGAN CHICKPEA PATTIES AND GRILLED VEGETABLES
Calories: 350 Kcal
Time: 30 minutes
Difficulty: easy
Servings: 2 persons

INGREDIENTS

  • 80 g of already cooked (or canned) chickpeas
  • 1 tablespoon breadcrumbs
  • 50/80 ml of water
  • 1 tablespoon of lemon juice
  • Poppy seeds to taste.
  • Salt and pepper
  • Mixed vegetables for grilling

1. Blend the chickpeas, lemon and water with an immersion blender until fairly thick.

2. Add the breadcrumbs and the rest of the ingredients (excluding the vegetables, which should be grilled in a separate pan) and mix until you have a workable dough.

3. Let rest about 10 minutes in the refrigerator and form into patties.

4. Cook in a nonstick pan for about 20 minutes.

5. Accompany to taste with grilled vegetables and if desired add saltiness with Greek yogurt, lemon, oil, and salt.

DAY 5

CHOCOLATE BANANA PROTEIN PANCAKES
Calories: 300 Kcal (100 Kcal per pancake)
Time: 10 minutes
Difficulty: easy
Servings: 2 people (3 pancakes recommended)

INGREDIENTS

  • 20 g of oatmeal
  • 2 scoops of flavored protein powder
  • 2 tablespoons of cocoa
  • 1/2 mashed banana
  • Chocolate chips to taste
  • Albumen to taste.
  • 1/2 teaspoon of yeast

1. Combine the oatmeal, protein powder, cocoa, and baking powder in a cup.

2. Add the egg white until the mixture is smooth and not too runny.

3. Add the mashed banana and chocolate chips.

4. Lightly grease a frying pan with a little oil and heat it.

5. Once it comes to temperature pour in two tablespoons of the mixture making sure the pancake does not burn.

6. Flip the pancake

7. Serve decorating with more chocolate chips.

TOFU CHIPS
Calories: 150 Kcal
Time: 15 minutes
Difficulty: easy
Portions: 2

INGREDIENTS

  • Tofu firm
  • Salt, pepper and spices to taste.
  • 3 ml evo oil
1. Dry the tofu with paper towels.

2. Cut the loaf into thin slices.

3. Lay the slices on the microwave turntable and sprinkle with a pinch of salt, pepper and spices to taste (I recommend paprika or rosemary) and evo oil.

4. Cook in the microwave for 10 minutes at maximum power

5. After 8-10 minutes, turn the slices over. Sprinkle with another pinch of salt, pepper, spices and oil (in total, do not use more than 3 ml).

6. Cook for another 8-10 minutes and then let the slices cool before enjoying.

BAKED CARROT MEATBALLS
Calories: 350 Kcal
Time: 15 minutes
Difficulty: easy
Servings: 2 persons

INGREDIENTS

  • 100 g of carrots
  • 1 egg
  • 10 g of chickpea flour or oats
  • 5 g of grated parmesan cheese
  • Lemon juice to taste.
  • Fresh ginger to taste.
  • Breadcrumbs to taste.
  • 1 pinch of salt
  • 1 pinch of pepper

1. Clean the carrots well and blend them.

2. Pass them into a large bowl, add the egg, salt and pepper and mix well.

3. Add flour, Parmesan cheese, and sprinkle a little lemon on the dough. Amalgamates well.

4. In a dish put the breadcrumbs for ‘breading. Cover a drip pan with baking paper.

5. Coat them in breadcrumbs and place them on the baking sheet.

6. Wet your hands to form the patties.

7. Bake at 180°C for 15 minutes.

8. Serve with some grated carrot, lemon zest and fresh grated ginger.

GREEK YOGURT AND PROTEIN
Calories: 170 Kcal
Time: 3 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 100 g Greek yogurt
  • 2 g of Protein Powder of your choice
  • 1/2 tablespoon of muesli or oatmeal
  • 1/2 tablespoon of Additional toppings (peanut butter, seeds, fruit…)

1. Mix protein powder into yogurt.

2. Garnish with oatmeal and toppings of your choice.

STUFFED ZUCCHINI
Calories: 350 Kcal
Time: 30 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 30 g white onion
  • 2 prataioli mushrooms
  • Medium to large tomato
  • Medium-large zucchini
  • 1 teaspoon coconut or sunflower oil
  • 20 g of oatmeal
  • 100 ml of vegetable broth
  • 20 g of feta cheese
  • Salt, pepper and fresh parsley to taste.

1. Preheat the oven to 180°C (350°F).

2. Cut the onion, mushrooms and tomato into cubes. Cut the zucchini in half, scoop out the flesh and cut it into small pieces.

3. Place vegetables in pan and cook for 5 minutes.

4. Remove from heat. Add the protein flakes and pour in 50 ml of vegetable broth. Stir and allow to cool.

5. Add the feta and mix.

6. Season with salt, pepper, and parsley.

7. Place the two zucchini halves in a baking dish and pour in the remaining 50 ml of vegetable broth. Fill with vegetables.

8. Bake in the oven for 20 minutes.

DAY 6

BANANA BREAD FIT WITH CHOCOLATE
Calories: 100 Kcal per slice
Time: 15 minutes
Difficulty: medium
Servings: 1 loaf (2 to 3 slices recommended)

INGREDIENTS

  • 50 g of oatmeal
  • 30 g almond flour (alternatively coconut flour)
  • 40 gr of protein powder
  • 1 tablespoon odi peanut oil (alternatively coconut oil)
  • 1 tablespoon of honey
  • 3 egg whites
  • 1 teaspoon baking powder
  • 2 mashed bananas
  • 60 g of dark chocolate chips

1. Preheat the oven to 170°C and lightly grease the pan in which you are going to bake the dough.

2. Mix together the flours, baking powder and cocoa powder.

3. Whip the egg whites and add the honey and oil. Next, add the mashed bananas.

4. Mix all the ingredients together and add the chocolate chips.

5. Pour the mixture into the baking dish and bake for 40 minutes at 170°C.

6. Check with a toothpick that the mixture is cooked on the inside.

7. Remove the mixture from the pan and let it rest 5 minutes.

8. Transfer your banana bread to a rack to cool.

GINGER AND PEAR COCKTAIL
Calories: 150 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • Sliced ginger
  • Basil leaves
  • Pear juice with no added sugar
  • Ice cubes
  • Orange slice for garnish
1. Place ginger slices, basil leaves, and pear juice in a shaker. Pound to release the aromas.

2. Add ice, close the shaker and shake vigorously. Pour into a glass filled with ice cubes. (I suggest you use the strainer of the shaker to pour the cocktail so that no whole pieces end up in the glass.)

3. Garnish to taste with orange and fresh basil.

LIGHT BÉCHAMEL SAUCE AND VEGAN AND GLUTEN-FREE BAKED RICE
Calories: 350 Kcal
Time: 20 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 2 finely chopped grilled zucchini.
  • 20 g of rice flour
  • 25 g of Extra Virgin Olive Oil
  • 200 g of light soy milk
  • 1 pinch of nutmeg
  • Salt to taste.
  • 30 g Basmati Rice
  • 20 g of soybean mince
  • Leek or onion to taste.
  • Pepper to taste.

1. Mix the flour with the oil over low heat.

2. Gradually add the milk, continuing to stir until you have a full-bodied liquid.

3. Cook the rice and soak the soybeans.

4. chop onion or leek and put in pan with a little water.

5. Add the rice and cook everything together.

6. Add salt and pepper.

7. Prepare a baking dish by making a layer of rice, a layer of grilled zucchini, and a layer of vegan béchamel sauce and bake at 200°C for 10 to 15 minutes.

For the Vegan Béchamel:

1. Combine the flour with the oil and put on a gentle flame until the mixture becomes thicker and smoother.

2. Add the milk in a trickle, raising the heat slightly until it comes to a boil. ( The longer you keep the boil, the more it will thicken).

BRUSCHETTA WITH TOMATO AND MILK FLAKES
Calories: 150 Kcal
Time: 10 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 60 g of light milk flakes
  • Chopped chives to taste.
  • 1 slice of whole wheat bread
  • 1/2 medium sliced tomato
  • 1 teaspoon sunflower seeds
1. Pour the milk flakes into a bowl and mix them with the chives.

2. Toast the bread.

3. Spread the milk flakes on the bread and garnish with the sliced tomato. Sprinkle sunflower seeds over the surface.

SEITAN SALAD CRUSTED WITH HERBS AND CHICKPEAS
Calories: 350 Kcal
Time: 20 minutes
Difficulty: medium
Portions: 1

INGREDIENTS

  • 50 g of Seitan
  • Quinoa flour
  • 1 large egg
  • 50 g of quinoa flakes
  • 2 tablespoons chopped fresh thyme
  • grated lemon peel
  • 1 clove of garlic, minced
  • Salt and pepper to taste.
  • 1 teaspoon of olive oil
  • 1 teaspoon apple cider vinegar
  • 1/4 medium red bell pepper
  • 5 cherry tomatoes cut in half
  • 30 g of drained and rinsed canned chickpeas
  • 1 small handful of arugula
1. Preheat the oven to 200°C (180°C ventilated) and line a baking sheet with baking paper.

2. Pour the flour into a flat dish. Break the egg into a bowl and beat it with a kitchen whisk.

3. In another bowl, mix the quinoa flakes, thyme, lemon zest, garlic, salt, and pepper.

4. Dip the seitan first into the flour and remove the excess and then into the egg and finally into the quinoa flake mix.

5. Bake the seitan in the oven for 10 minutes and then cut it into slices.

6. Combine the bell bell pepper, tomato, chickpeas, and arugula in a bowl and season with oil and vinegar.

7. Transfer the chickpea salad to a serving platter and garnish with the Tempeh.

DAY 7

OATMEAL, BANANA AND PECANS
Calories: 300 Kcal


Time: 10 minutes


Difficulty: easy


Servings: 1

INGREDIENTS

  • 50 g oatmeal (alternatively rice flakes)
  • 100 ml of skim milk (alternatively almond or coconut milk)
  • 40 g low-fat white yogurt (alternatively, plain soy yogurt)
  • 10 g chopped pecans
  • 1 teaspoon ground cinnamon
  • 1/2 medium mashed banana

1. In a bowl mix together the oats, vegetable drink, yogurt, nuts and cinnamon.

2. Pour the mixture into a bowl or cup. Cover with plastic wrap and store in the refrigerator overnight.

3. To serve, add the mashed banana and mix well.

TOAST WITH TOMATO AND TAHIN
Calories: 150 Kcal


Time: 5 minutes


Difficulty: easy


Servings: 1

INGREDIENTS

  • 1 slice of whole wheat bread (alternatively gluten-free bread)
  • 2 teaspoons tahin
  • 1 medium tomato sliced
  • Sea salt to taste.
  • Black pepper to taste.
1. Toast the bread to your liking


2. To serve, spread tahin on bread and garnish with tomato slices. Season with salt and pepper to taste.

VEG PROTEIN MEATBALLS
Calories: 350 Kcal per serving


Time: 20 minutes


Difficulty: easy


Servings: 2

INGREDIENTS

  • 200 g of chickpea puree
  • 1 egg
  • 30 g protein flakes (alternatively oatmeal)
  • 1 clove of garlic, minced
  • 1/2 bunch of parsley
  • Salt and pepper and a tablespoon of paprika
  • 1 teaspoon coconut oil
  • For tomato sauce: 1 onion, 2 tomatoes, 400 g canned tomatoes, 50 g tomato paste, 200 ml vegetable broth, fennel seeds.

1. Mix the chickpea puree, egg, protein flakes and garlic in a bowl.

2. Season with salt, pepper, paprika and parsley.

3. With moist hands, form the meatballs. Cook them in a frying pan with melted coconut oil until they have taken on a golden color.

4. To prepare the tomato sauce, cook all the ingredients together in a pan for 20 minutes. Season with salt and pepper. Add the meatballs and cook for another 5 minutes. Season with parsley.

ALMOND APPLE
Calories: 150 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1/2 sliced coreless apple ( alternatively half a pear or a tangerine)
  • 2 teaspoons of nut butter ( alternatively almond cream or peanut butter)
1. Spread butter on the apple slices.

FIT SALAD WITH CROUTONS
Calories: 350 Kcal


Time: 15 minutes


Difficulty: medium


Servings: 1

INGREDIENTS

  • 1 slice of vegan protein bread (alternatively whole wheat bread)
  • 2 tablespoons of evo oil
  • 100 g of green cabbage
  • 0.5 lemon
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon agave syrup
  • 1 teaspoon agave syrup
  • 1 teaspoon of mustard
  • 50 g of pomegranate seeds
  • 0,5
    shallot
  • 1 sprig of fresh mint
  • Salt and pepper to taste.
1. Preheat the oven to 180°C (350°F).


2. Cut the bread slices into chunks and place them on a baking sheet covered with baking paper.

3. Season with a few drops of evo oil, a pinch of salt and pepper. Bake in the oven for 10 to 15 minutes.

4. Wash the cabbage and peel off the leaves. Cut them into thin strips and place them in a salad bowl.

5. Pour in the lemon juice and salt and mix with your hands to soften the cabbage and give it a brighter color.

6. Add all other dressing ingredients to the salad bowl and mix.

7. Add the pomegranate seeds, shallot cut into strips, and mint.

8. Sprinkle over croutons and serve.

DAY 8

SCRAMBLED EGGS
Calories: 300 Kcal
Time: 15 minutes
Difficulty: medium
Portions: 1

INGREDIENTS

  • 5 cherry tomatoes, cut in half
  • 2 egg whites
  • 2 tablespoons of water
  • Sea salt, q.b.
  • Ground black pepper, to taste.
  • 1 slice of rye bread
  • 1 small handful of arugula
  • Chopped chives, to taste.

1. Cook cherry tomatoes in a nonstick skillet over medium heat until tender (5 minutes). When cooked, remove them from the heat and set aside.

2. Prepare the scrambled eggs. In a bowl beat the eggs, water, salt and pepper. Heat a nonstick skillet over medium heat and pour in the eggs. The moment the eggs begin to set, use a wooden spoon to move them around to warm the still moist parts.

3. Mix together the already cooked cherry tomatoes and scrambled eggs.

4. Toast the bread to your liking.

5. To serve, lay arugula and scrambled eggs on the toast. Garnish with chopped chives.

ALMONDS AND GRAPES
Calories: 170 Kcal
Time: 2 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 8 grapes
  • 5 g almonds (alternatively 1 teaspoon coarsely chopped pumpkin seeds)
1. Place the grapes and almonds in a bowl.

PITA BREAD WITH FALAFEL
Calories: 350 Kcal
Time: 30 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 150 g of drained and rinsed canned chickpeas
  • 1/4 small golden onion
  • 1/2 clove of garlic
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1 tablespoon fresh chopped parsley
  • 1 tablespoon whole wheat flour
  • Sea salt to taste.
  • Ground black pepper to taste.
  • 1/4 medium cucumber
  • 50 g of low-fat white yogurt
  • Lemon, freshly squeezed juice q.b.
  • 1/4 teaspoon chopped dill
  • A drizzle of evo oil
  • 1 Arab or pita bread cut in half
  • 1 small handful of lettuce leaves
  • 1/2 medium cucumber
  • 1/2 medium sliced tomato
  • 20 g low-fat, low-sodium feta cheese
1. To make the falafel: put the onion, chickpeas garlic, coriander, cumin, parsley, flour, and a pinch of salt and pepper in a food processor and chop until smooth. Form two patties with the dough and arrange them on a plate. Cover them with foil and place them in the refrigerator for 30 minutes.

2. To make the Tzatziki sauce: peel the cucumber and remove seeds. Grate it and squeeze it to remove excess liquid. In a bowl mix together the yogurt, cucumber, lemon juice, garlic, dill, salt and pepper.

3. Heat a nonstick skillet over medium heat and pour in a drizzle of oil. Cook the falafels for 4-5 minutes per side or until well cooked.

4. To serve, spread half of the tzatziki inside the pita bread. Stuff with lettuce, falafel, cucumber, tomato, and feta.

BANANA MILKSHAKE
Calories: 150 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • Half a frozen medium banana
  • 1 scoop of protein powder (optional)
  • 30 g of oatmeal
  • 200 ml almond milk (Alternatively, coconut milk or semi-skimmed milk)

1. Blend all ingredients until smooth and homogeneous.

2. Serve in a shaker glass or flask.

STUFFED SWEET POTATO
Calories: 360 Kcal
Time: 10 minutes + 45 minutes baking time
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1/2 medium sweet potato (alternatively 1/2 medium potato)
  • 1 teaspoon of olive oil
  • Sea salt to taste.
  • Ground black pepper to taste.
  • 1/4 small golden onion, chopped
  • 1 clove of garlic, minced
  • 1/4 teaspoon chili powder
  • 1 pinch of ground cumin
  • 1/4 teaspoon dried oregano
  • 150 g canned black beans, drained and rinsed ( alternatively cannellini beans)
  • 80 g canned tomato paste
  • 10 g low-sodium low-fat feta, crumbled
  • Extra evo oil thread
  • 1 generous handful of arugula
  • 1/2 medium tomato
  • 1/2 medium cucumber
  • Squeezed lemon juice to taste.

1.Wash and rinse the sweet potato. Cut it in half. Set one half aside and use it for another recipe.

2. Preheat the oven to 200°C (180°C ventilated) and line a baking sheet with baking paper.

3. Season the sweet potato with evo oil, salt, and pepper. Bake it in the oven for 30 minutes. Set aside and allow to cool.

4. Heat a nonstick skillet over medium heat and pour in a drizzle of oil. Add onion and sauté for 3-4 minutes.

5. Add garlic chili, cumin, and oregano; cook for 1 minute. Incorporate the beans and tomatoes and cook for 5 minutes. Remove from fire.

6. Leaving the outside intact, with a spoon, remove the potato flesh and place it in a bowl. With a fork, reduce it to a puree. Combine the bean and tomato mixture with the feta and stir.

7. stuff the sweet potato with the freshly prepared mixture and place it back on a baking sheet. Bake in the oven for 15 minutes.

8. In a medium bowl, prepare a salad of arugula, tomato and cucumber. Pour in lemon juice to taste and stir.

9. Serve the sweet potato with the side salad.

DAY 9

GLUTEN-FREE VEGAN PANCAKES WITH ORANGE AND COCOA
Calories: 100 Kcal per pancake
Time: 10 minutes
Difficulty: easy
Servings: 7 pancakes (recommended intake of 3 pancakes)

INGREDIENTS

  • 80 g banana
  • 150 g of unsweetened almond milk
  • 50 g fresh orange juice
  • 80 g of quinoa flour
  • 30 g of bitter cocoa powder
  • 20 g of coconut flour
  • 10 g maple syrup
  • 3 g cremar tartar

1. Mash the banana with a fork and add the milk and orange juice.

2. Add all ingredients and make smooth.

3. Heat a nonstick pan, and when it is nice and hot, pour in two tablespoons of the mixture, giving it a round shape.

4. Cook a couple of minutes and as bubbles appear turn the pancake over.

5. Leave one more minute and then remove the pancake.

6. Garnish as desired.

CREAMY STRAWBERRY MILKSHAKE
Calories: 170 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 200 g frozen strawberries
  • 1/2 medium banana
  • 20 g oat flakes (alternatively, quinoa flakes)
  • 1 scoop of protein powder (optional)
  • 150 ml coconut milk (alternatively almond or soy milk)
  • 50 g of natural soy yogurt
1. Blend all ingredients until smooth and creamy.
2. To serve, pour into a glass and enjoy!

QUESADILLA WITH BEANS
Calories: 350 Kcal
Time: 15 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 40 g of canned tomato pulp
  • 50 g canned bean mix, drained and rinsed
  • 10 g canned corn, pureed
  • 1/4 red bell pepper finely chopped
  • 1/2 clove of garlic, minced
  • 1/2 teaspoon ground chili pepper
  • Sea salt to taste.
  • Ground black pepper to taste.
  • 1 whole-wheat piadina
  • 20 g of low-fat hard cheese, grated
  • 1/2 medium diced tomato
  • 30 g of diced avocado
  • 1 small handful of arugula
  • Lime cut into wedges

1. Preheat a sandwich plate.

2. Heat a medium pot over medium heat. Pour in canned tomatoes, bean mix, corn, bell bell pepper, garlic, chili powder, and cumin and cook for 5 to 7 minutes. Season with salt and pepper.

3. Lay the piadina on the sandwich plate and stuff half of it with the tomato, bean mix, and cheese, fold it in half being careful not to let the filling come out, and gently close the top.

4. Toast the piadina for 5 minutes.

5. Mix the tomato, avocado, and arugula in a bowl.

6. Remove the quesadilla from the plate, transfer it to a plate, and cut it in half. Serve it with the freshly prepared salad and lime wedges.

RYE CRACKERS WITH VEGETABLES
Calories: 120 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 2 rye crackers
  • 1/2 medium sliced cucumber
  • 1 small handful of baby spinach
  • Sea salt to taste.
  • Black pepper to taste.

1. Lay the cucumber slices and spinach on a cracker.

2. Season with salt and pepper to taste.

BOWL WITH SEITAN AND SWEET POTATOES
Calories: 360 Kcal
Time: 40 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 medium sweet potato
  • 100 g broccoli
  • 150 g of seitan
  • 1 tablespoon of evo oil
  • Sonnet salad
  • For the dressing: tahina sauce, agave syrup or honey, mustard, salt, pepper and paprika.
  • Topping: white chia seeds

1. Preheat the oven to 180°C (350°F).

2. Wash the sweet potato and cut it into slices. Cut the broccoli and florets.

3. Place the vegetables and seitan on a baking sheet, sprinkle half a tablespoon of evo oil on the seitan, put the remaining oil on the vegetables. Spice and salt.

4. Bake for 30 minutes.

5. For the dressing: mix honey with tahina sauce and mustard. Season with salt and pepper and dilute with a little water until creamy in consistency.

6. Place the salad in a bowl, place the sweet potato, broccoli, seitan, and pour the dressing over it.

7. Garnish to taste with chia seeds.

DAY 10

SCRAMBLED TOFU
Calories: 300 Kcal
Time: 20 minutes
Difficulty: easy
Portions: 2

INGREDIENTS

  • 1/2 onion
  • 1 teaspoon coconut oil
  • 150 g of natural tofu
  • 4 cherry tomatoes
  • 20 ml of vegetable milk
  • 0.5 teaspoon curry
  • 0.25 teaspoon paprika
  • Salt, pepper, chives to taste.
  • 1 slice of vegan protein bread

1. Dice the onion and sauté it in a pan.

2. Crumble the tofu with your hands and add it to the onion. Cook 8 minutes

3. Season with curry, paprika, salt and pepper.

4. Cut the cherry tomatoes in half and add them to the pan. Pour in the milk as well and cook for a few minutes.

5. Serve with protein bread and garnish with chives.

MUFFIN FIT PREPARED WITH EGG WHITES
Calories: 200 Kcal
Time: 15 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 2 egg whites
  • Filling of your choice (vegetables or dark chocolate)
  • Milk flakes
1. Heat the oven to 180°C (350°F) and prepare a muffin mold.

2. Pour the egg white inside the mold.

3. Combine all the chosen ingredients

4. Bake for 15 minutes.

POTATO AND PARSNIP SOUP
Calories: 350 Kcal
Time: 30 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 tablespoon of olive oil
  • 1/2 white onion
  • 100 g potatoes
  • 50 g parsnips
  • 400 ml vegetable broth
  • 50 ml soy cream (alternatively coconut or oats)
  • Salt, pepper, nutmeg to taste.
  • For the topping: 3 sage leaves, olive oil, protein flakes

1. Peel and dice the tablets, potatoes, and onion.

2. Heat olive oil in a pot and brown the vegetables

3. pour in the vegetable broth and cook about 20 minutes. Season with salt, pepper and nutmeg.

4. Blend with immersion blender.

5. Add the soy cream and cook again for a few minutes.

6. Fry the sage leaves in a pan with a little oil and lay them on top of the soup.

7. Add the protein flakes.

AVOCADO AND COTTAGE CHEESE ON TOAST
Calories: 170 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 slice of rye bread ( alternatively whole wheat bread)
  • 1 small handful of arugula ( alternatively baby spinach)
  • 40 g of light cottage cheese (alternatively 50 g of low-fat cottage cheese)
  • 5 g sliced avocado
  • Ground black pepper to taste.
1. Toast the bread to your liking

2. Garnish the bread with arugula, milk flakes and avocado. Season with salt and pepper to taste.

BOWL WITH TOFU AND SWEET POTATOES
Calories: 360 Kcal
Time: 40 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 medium sweet potato
  • 80 g broccoli
  • 100 g of tofu
  • 1 tablespoon of evo oil
  • Sonnet salad
  • 1 hard-boiled egg
  • For the dressing: tahina sauce, agave syrup or honey, mustard, salt, pepper and paprika.
  • Topping: white chia seeds

1. Preheat the oven to 180°C (350°F).

2. Wash the sweet potato and cut it into slices. Cut the broccoli and florets.

3. Place the vegetables and tofu on a baking sheet, sprinkle half a tablespoon of evo oil on the chicken, put the remaining oil on the vegetables. Spice and salt.

4. Bake for 30 minutes.

5. For the dressing: mix honey with tahina sauce and mustard. Season with salt and pepper and dilute with a little water until creamy in consistency.

6. Place the salad in a bowl, place the sweet potato, broccoli, tofu, and egg, and pour in the dressing.

7. Garnish to taste with chia seeds.

DAY 11

CHOCOLATE AND BANANA PROTEIN MUGCAKE
Calories: 350 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 3 tablespoons of oatmeal
  • 2 scoops of protein powder
  • Half a teaspoon of instant yeast
  • 2 tablespoons egg white
  • 5 tablespoons of coconut milk
  • half banana
  • 1 tablespoon of chocolate chips

1. Mix oatmeal, protein powder, and baking powder in a bowl.

2. In a separate bowl mix the egg white, coconut milk and half banana.

3. Combine the mixture and mix well.

4. Add the chocolate chips.

5. Pour into a cup and cook in the microwave for 90 seconds.

GRAPEFRUIT SHAPE SHAKE
Calories: 120 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 grapefruit
  • Vanilla protein powder
  • 300 ml of coconut or almond milk
  • 1 mint leaf
1. Place the chopped grapefruit, milk and protein powder in the blender.

2. Serve and garnish with mint.

LASAGNA FIT ZUCCHINI AND GINGER BÉCHAMEL SAUCE
Calories: 350 Kcal
Time: 10 minutes + 40 minutes baking time
Difficulty: medium
Portions: 2

INGREDIENTS

  • 200 g of zucchini
  • Salt to taste.
  • 15 g soy flour
  • 25 g of extra virgin olive oil
  • 150 ml of milk
  • 1 pinch of nutmeg
  • 1 pinch of ginger powder.

1. Clean and cut the zucchini into slices. Roast on a griddle without overcooking.

2. Prepare the béchamel sauce: combine the rice flour, Evo oil, salt and nutmeg. Stir everything over low heat, adding the milk little by little until the desired consistency is achieved.

3. Compose the lasagna in layers.

4. Return to the oven for 10 to 15 minutes at 200°C.

PEANUT BUTTER DATES
Calories: 170 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 2 Medjool dates
  • 10 g peanut butter
  • A pinch of salt and cinnamon
1. Cut the dates in half and remove the stone.

2. Place 1/2 teaspoon peanut butter in each date.

3. Add a pinch of salt and cinnamon.

CHICKPEA CURRY.
Calories: 350 Kcal
Time: 35 minutes
Difficulty: medium
Portions: 1

INGREDIENTS

  • 60 g brown rice (alternatively quinoa)
  • 200 ml of water
  • drizzle of extra oil
  • 1/4 small golden onion
  • 1 tablespoon of curry paste
  • 150 g of tomato pulp
  • 60 ml of skim milk ( alternatively vegetable drink)
  • 50 g of canned chickpeas
  • 1 handful of baby spinach
  • 40 g of low-fat white yogurt
  • fresh cilantro for garnish

1- Prepare the rice.

2- Heat a frying pan with a drizzle of olive oil. Add the onion and brown it for 3 minutes.

3- Add the curry paste and cook for 2 minutes.

4- Add the tomato pulp and bring to a boil. Turn down the heat, pour in the milk, spinach and chickpeas. Cook for 3 minutes.

5- Serve by pouring the cooked rice into a soup plate and pour the curry and yogurt over it, followed by cilantro.

DAY 12

BERRY YOGURT WITH NUTS AND SEEDS
Calories: 200 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 100 g of 0% Greek yogurt (alternatively soy yogurt)
  • 150 g frozen berries, thawed (alternatively 250 g strawberries)
  • 10 g seed and nut mix ( alternatively 10 g almonds)

1. Pour the yogurt and half of the berries into a bowl and mix well.

2- Garnish with the seed and nut mix and the remaining berries.

GINGER AND PEAR COCKTAIL
Calories: 150 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • Sliced ginger
  • Basil leaves
  • Pear juice with no added sugar
  • Ice cubes
  • Orange slice for garnish
1. Place ginger slices, basil leaves, and pear juice in a shaker. Pound to release the aromas.

2. Add ice, close the shaker and shake vigorously. Pour into a glass filled with ice cubes. (I suggest you use the strainer of the shaker to pour the cocktail so that no whole pieces end up in the glass.)

3. Garnish to taste with orange and fresh basil.

PUMPKIN, QUINOA AND BEAN SALAD
Calories: 350 Kcal
Time: 25 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 90 g diced peeled pumpkin
  • Extra oil thread
  • Sea salt and ground black pepper to taste.
  • 60 g of quinoa (alternatively 60 g of brown rice)
  • 160 ml of water
  • 100 g of natural soy yogurt
  • lemon, freshly squeezed juice
  • Chopped fresh parsley
  • 150 g canned bean mix ( alternatively 150 g chickpeas)
  • 1 small handful of arugula
  • 2 sliced radishes
  • 30 g dried cranberries (alternatively 30 g raisins)
  • 20 g of grated vegan cheese
  • Dukkah, to decorate
1. Preheat the oven to 180°C (160°C ventilated) and line a baking sheet with baking paper.

2. Arrange the squash on the baking sheet and pour in a drizzle of oil. Season with salt and pepper to taste. Bake in the oven for 20 minutes. Set aside and allow to cool.

3. Prepare the quinoa.

4. For the dressing: in a bowl mix together the yogurt, lemon juice and parsley.

5. In a bowl combine the bean mix, arugula, radish, cranberries, cheese, quinoa, and pumpkin. Stir gently to mix.

6. to serve, dress the salad with the yogurt dressing and garnish with a dollop of Dukkah.

GREEK YOGURT AND PROTEIN
Calories: 170 Kcal
Time: 3 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 100 g Greek yogurt
  • 2 g Protein powder of your choice
  • 1/2 tablespoon of muesli or oatmeal
  • 1/2 tablespoon of Additional toppings (peanut butter, seeds, fruit…)

1. Mix protein powder into yogurt.

2. Garnish with oatmeal and toppings of your choice.

VEGETABLE PILAF WITH MUSHROOMS
Calories: 350 Kcal
Time: 25 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 teaspoon of olive oil
  • 1/4 golden onion, chopped
  • 1/2 clove of garlic, minced
  • 3/4 tablespoon ground turmeric
  • 1/2 teaspoon ground coriander
  • 40 g of brown rice
  • 150 ml vegetable broth
  • 1/2 medium grated carrot
  • 1/2 thinly sliced bell bell pepper
  • 400 g of mushrooms
  • Salt and pepper to taste.
  • 100 g canned lentils.
  • 1 tablespoon chopped fresh parsley.
1. Heat the oil in a nonstick pan over medium heat. Add onion and sauté for 5 minutes.

2. Add the garlic, turmeric, cumin, and coriander. Cook for 1 minute while stirring.

3. Add rice, mushrooms, carrot and bell bell pepper and cook 3 minutes.

4. Pour in the vegetable broth and bring to a boil. When it boils, close it with a lid and lower the flame. Allow to simmer for 15 minutes.

5. Remove from the heat and incorporate the lentils. Set aside with a lid for 5 minutes. Season with salt and pepper.

6. Serve and decorate with parsley.

DAY 13

SMOOTHIE BOWL
Calories: 300 Kcal
Time: 15 minutes
Difficulty: easy
Portions: 2

INGREDIENTS

  • 40 g of coconut yogurt with no added sugar
  • Coconut milk with no added sugar
  • 10 g of flavored protein powder (optional)
  • 1 tablespoon of coconut rapé
  • 1 banana
  • 2 tablespoons of oatmeal
  • For the topping: goji to taste, white chia to taste, coconut rapé to taste, 1 teaspoon peanut butter (about 5 g) + 1 tablespoon coconut oil
1. Take a blender/ kitchen mixer and put in sliced banana, coconut yogurt, oatmeal, protein powder and coconut rapé.

2. Gradually pour in the coconut milk.

3. Blend until thick and smooth.

4. Serve in a bowl and garnish with goji, coconut rapé, white chia, and coconut peanut butter ( to make it, just melt a tablespoon of coconut oil in the microwave for about 30 seconds and peanut butter).

GREEN JUICE DETOX
Calories: 120 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1/4 medium cucumber in pieces
  • 1 medium apple
  • 1 kiwi peeled into pieces
  • 1 small handful of baby spinach
  • water
  • ice
  • 30 g of muesli
  • 250 ml of calcium-enriched vegetable drink.
  • 100 g of natural soy yogurt
  • 10 g ground almonds
1. To prepare the juice: blend all ingredients until smooth and homogeneous.

2.Serve in a glass or bowl with a little muesli or chia seeds.

BAKED CARROT MEATBALLS
Calories: 350 Kcal per serving
Time: 15 minutes
Difficulty: easy
Servings: 2

INGREDIENTS

  • 200 g of carrots
  • 1 egg
  • 15 g of chickpea flour or oats
  • 8 g of grated parmesan cheese
  • Lemon juice to taste.
  • Fresh ginger to taste.
  • Breadcrumbs to taste.
  • 1 pinch of salt
  • 1 pinch of pepper

1. Clean the carrots well and blend them.

2. Pass them into a large bowl, add the egg, salt and pepper and mix well.

3. Add flour, Parmesan cheese, and sprinkle a little lemon on the dough. Amalgamates well.

4. In a dish put the breadcrumbs for ‘breading. Cover a drip pan with baking paper.

5. Coat them in breadcrumbs and place them on the baking sheet.

6. Wet your hands to form the patties.

7. Bake at 180°C for 15 minutes.

8. Serve with some grated carrot, lemon zest and fresh grated ginger.

TOFU CHIPS
Calories: 150 Kcal
Time: 15 minutes
Difficulty: easy
Portions: 2

INGREDIENTS

  • Tofu firm
  • Salt, pepper and spices to taste.
  • 3 ml evo oil
1. Dry the tofu with paper towels.

2. Cut the loaf into thin slices.

3. Lay the slices on the microwave turntable and sprinkle with a pinch of salt, pepper and spices to taste (I recommend paprika or rosemary) and evo oil.

4. Cook in the microwave for 10 minutes at maximum power

5. After 8-10 minutes, turn the slices over. Sprinkle with another pinch of salt, pepper, spices and oil (in total, do not use more than 3 ml).

6. Cook for another 8-10 minutes and then let the slices cool before enjoying.

BAKED STUFFED EGGPLANT
Calories: 300 Kcal per serving
Time: 15 minutes
Difficulty: medium
Portions: 2

INGREDIENTS

  • 1 medium eggplant cut in half lengthwise
  • 1 teaspoon of olive oil
  • 150 ml of water
  • 50 g of cous cous ( alternatively 40 g of quinoa)
  • 250 g canned chickpeas
  • 1/2 chopped small golden onion.
  • 2 cloves of garlic, minced
  • 1/2 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1/2 teaspoon sweet paprika
  • 100 g canned tomato pulp
  • 50 g of raisins
  • 15 g chopped walnut kernels
  • 1 small handful of chopped mint leaves.
  • Freshly squeezed lemon juice
  • Salt and pepper to taste.
  • 30 g of grated vegan cheese or pecorino cheese
  • 1 small handful of misticanza salad.
1. Preheat the oven to 180°C (160°C ventilated) and line a baking sheet with baking paper.

2. Using a small knife, Slit the inside of the two halves of the eggplant. Cut the pulp into cubes. Bake the two halves for 20 minutes.

3. In a small saucepan, bring the oil and water to a boil. Add the cous cous, turn off the heat, and cover. Allow to stand for 3 minutes.

4. Reduce the chickpeas to a puree.

5. Sauté garlic and onion, add eggplant flesh and cook 3 minutes.

6. Add the spices, let it cook, and add the tomato pulp. Remove from fire.

7. Combine cous cous, tomato, eggplant and chickpea mix, raisins, walnuts, mint, lemon juice, salt and pepper and mix.

8. Fill both eggplant halves and sprinkle with cheese. Bake in the oven for 10 minutes.

DAY 14

SCRAMBLED EGGS
Calories: 300 Kcal
Time: 15 minutes
Difficulty: medium
Portions: 1

INGREDIENTS

  • 4 cherry tomatoes, cut in half
  • 2 large eggs
  • 2 tablespoons of water
  • Sea salt, q.b.
  • Ground black pepper, to taste.
  • 1 slice of rye bread
  • 1 small handful of arugula
  • Chopped chives, to taste.

1. Cook cherry tomatoes in a nonstick skillet over medium heat until tender (5 minutes). When cooked, remove them from the heat and set aside.

2. Prepare the scrambled eggs. In a bowl, beat the eggs, water, salt and pepper. Heat a nonstick skillet over medium heat and pour in the eggs. The moment the eggs begin to set, use a wooden spoon to move them around to warm the still moist parts.

3. Mix together the already cooked cherry tomatoes and scrambled eggs.

4. Toast the bread to your liking.

5. To serve, lay arugula and scrambled eggs on the toast. Garnish with chopped chives.

GRAPEFRUIT SHAPE SHAKE
Calories: 120 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 grapefruit
  • Vanilla protein powder
  • 300 ml of coconut or almond milk
  • 1 mint leaf
1. Place the chopped grapefruit, milk and protein powder in the blender.

2. Serve and garnish with mint.

SALAD FIT VEG TASTY
Calories: 350 Kcal
Time: 10 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 slice of whole wheat bread
  • 40 g of low-fat white yogurt
  • 1/2 clove of garlic, minced
  • Freshly squeezed lemon juice
  • 1 generous handful of romaine lettuce leaves
  • 4 cherry tomatoes, cut in half
  • 10 g parmesan cheese, in flakes

1. Toast the bread to your liking, cut it into triangles and set aside.

2. Mix yogurt, garlic, and lemon juice in a small bowl.

3. In a bowl, gently mix the lettuce, tomatoes, and dressing.

4. Garnish with parmesan shavings and bread croutons.

RYE CRACKERS WITH CHEESE AND TOMATO
Calories: 150 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 2 rye crackers ( alternatively 2 toasted rice crackers)
  • 1/2 medium tomato cut into slices
  • 15 g sliced vegan cheese
1. Garnish crackers with tomato and cheese.

LOW FAT VEGAN CHICKPEA PATTIES AND GRILLED VEGETABLES
Calories: 350 Kcal
Time: 30 minutes
Difficulty: easy
Portions: 2

INGREDIENTS

  • 150 g of already cooked (or canned) chickpeas
  • 2 tablespoons of breadcrumbs
  • 50 ml of water
  • 1 tablespoon of lemon juice
  • Poppy seeds to taste.
  • Salt and pepper
  • Mixed vegetables for grilling

1. Blend the chickpeas, lemon and water with an immersion blender until fairly thick.

2. Add the breadcrumbs and the rest of the ingredients (excluding the vegetables, which should be grilled in a separate pan) and mix until you have a workable dough.

3. Let rest about 10 minutes in the refrigerator and form into patties.

4. Cook in a nonstick pan for about 20 minutes.

5. Accompany to taste with grilled vegetables and if desired add saltiness with Greek yogurt, lemon, oil, and salt.

DAY 15

COTTAGE CHEESE AND BANANA ON RUSKS
Calories: 300 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 whole-wheat rusk
  • 60 g of low-fat cottage cheese (alternatively 80 g of light cottage cheese)
  • 1/2 medium banana sliced
  • 1 teaspoon of maple syrup
  • Ground cinnamon for sprinkling

1. Peel and slice the banana. Toast the bread to your liking .

2. To serve, spread the cottage cheese on the rusks. Garnish with banana slices, pour a drizzle of maple syrup and a sprinkle of cinnamon.

RYE CRACKERS WITH VEGETABLES
Calories: 120 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 2 rye crackers
  • 1/2 medium sliced cucumber
  • 1 small handful of baby spinach
  • Sea salt to taste.
  • Black pepper to taste.

1. Lay slices of egg, cucumber and spinach on a cracker. Season with salt and pepper to taste.

STUFFED SWEET POTATO
Calories: 360 Kcal
Time: 10 minutes + 45 minutes baking time
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1/2 medium sweet potato (alternatively 1/2 medium potato)
  • 1 teaspoon of olive oil
  • Sea salt to taste.
  • Ground black pepper to taste.
  • 1/4 small golden onion, chopped
  • 1 clove of garlic, minced
  • 1/4 teaspoon chili powder
  • 1 pinch of ground cumin
  • 1/4 teaspoon dried oregano
  • 180 g canned black beans, drained and rinsed ( alternatively cannellini beans)
  • 50 g canned tomato pulp
  • 20 g low-sodium low-fat feta, crumbled
  • Extra evo oil thread
  • 1 generous handful of arugula
  • 1/2 medium tomato
  • 1/2 medium cucumber
  • Squeezed lemon juice to taste.

1.Wash and rinse the sweet potato. Cut it in half. Set one half aside and use it for another recipe.

2. Preheat the oven to 200°C (180°C ventilated) and line a baking sheet with baking paper.

3. Season the sweet potato with evo oil, salt, and pepper. Bake it in the oven for 30 minutes. Set aside and allow to cool.

4. Heat a nonstick skillet over medium heat and pour in a drizzle of oil. Add onion and sauté for 3-4 minutes.

5. Add garlic chili, cumin, and oregano; cook for 1 minute. Incorporate the beans and tomatoes and cook for 5 minutes. Remove from fire.

6. Leaving the outside intact, with a spoon, remove the potato flesh and place it in a bowl. With a fork, reduce it to a puree. Combine the bean and tomato mixture with the feta and stir.

7. stuff the sweet potato with the freshly prepared mixture and place it back on a baking sheet. Bake in the oven for 15 minutes.

8. In a medium bowl, prepare a salad of arugula, tomato and cucumber. Pour in lemon juice to taste and stir.

9. Serve the sweet potato with the side salad.

MINT JUICE
Calories: 120 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 small pear in pieces
  • 1 green apple in pieces
  • 4 fresh mint leaves
  • water
  • ice
1. Blend all ingredients until smooth and homogeneous.

2. Pour into a glass and enjoy!

STUFFED ZUCCHINI
Calories: 350 Kcal
Time: 30 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 30 g white onion
  • 2 prataioli mushrooms
  • Medium to large tomato
  • Medium-large zucchini
  • 1 teaspoon coconut or sunflower oil
  • 30 g of oatmeal
  • 100 ml of vegetable broth
  • 1 egg
  • 30 g of feta cheese
  • Salt, pepper and fresh parsley to taste.

1. Preheat the oven to 180°C (350°F).

2. Cut the onion, mushrooms and tomato into cubes. Cut the zucchini in half, scoop out the flesh and cut it into small pieces.

3. Place vegetables in pan and cook for 5 minutes.

4. Remove from heat. Add the protein flakes and pour in 50 ml of vegetable broth. Stir and allow to cool.

5. Add the egg and feta and mix.

6. Season with salt, pepper, and parsley.

7. Place the two zucchini halves in a baking dish and pour in the remaining 50 ml of vegetable broth. Fill with vegetables.

8. Bake in the oven for 20 minutes.

DAY 16

LIGHT CAKE WITH HEMP FLOUR AND APPLES
Calories: 150 Kcal per slice
Time: 5 minutes + 40 minutes baking time
Difficulty: easy
Servings: 1 cake (recommended intake of one slice at breakfast)

INGREDIENTS

  • 200 g of whole wheat flour or oats
  • 70 g of hemp flour
  • 2500 ml of water
  • 70/80 g stevia or sweetener of choice
  • 40 ml of peanut or olive oil
  • 1 sachet of baking powder
  • 1 pinch of salt and vanillin to taste
  • Apples
  • Lemon
  • Cinnamon

1. Thinly slice apples by steeping them with lemon, cinnamon and 2 tablespoons of stevia.

2. Mix all dry ingredients by carefully sifting in the flours and baking powder.

3. In a separate bowl mix the liquids and emulsify.

4. Add the liquids to the flours without leaving lumps.

5. Add the apples (leave some to decorate the cake).

6. Pour the contents into a baking dish and add the last remaining apples, sprinkling with cinnamon.

7. Bake for 40 minutes at 160°C.

AVOCADO AND COTTAGE CHEESE ON TOAST
Calories: 170 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 slice of rye bread ( alternatively whole wheat bread)
  • 1 small handful of arugula ( alternatively baby spinach)
  • 60 g of light cottage cheese (alternatively 50 g of low-fat cottage cheese)
  • 10 g sliced avocado
  • Ground black pepper to taste.
1. Toast the bread to your liking

2. Garnish the bread with arugula, milk flakes and avocado. Season with salt and pepper to taste.

LOW FAT VEGAN CHICKPEA PATTIES AND GRILLED VEGETABLES
Calories: 350 Kcal
Time: 30 minutes
Difficulty: easy
Servings: 2 persons

INGREDIENTS

  • 150 g of already cooked (or canned) chickpeas
  • 2 tablespoons breadcrumbs
  • 50/80 ml of water
  • 1 tablespoon of lemon juice
  • Poppy seeds to taste.
  • Salt and pepper
  • Mixed vegetables for grilling

1. Blend the chickpeas, lemon and water with an immersion blender until fairly thick.

2. Add the breadcrumbs and the rest of the ingredients (excluding the vegetables, which should be grilled in a separate pan) and mix until you have a workable dough.

3. Let rest about 10 minutes in the refrigerator and form into patties.

4. Cook in a nonstick pan for about 20 minutes.

5. Accompany to taste with grilled vegetables and if desired add saltiness with Greek yogurt, lemon, oil, and salt.

ALMOND APPLE
Calories: 150 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1/2 sliced coreless apple ( alternatively half a pear or a tangerine)
  • 2 teaspoons of nut butter ( alternatively almond cream or peanut butter)
1. Spread butter on the apple slices.

VEGETABLE PASTA SALAD
Calories: 360 Kcal
Time: 10 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 40 g of whole wheat pasta
  • 1/2 medium tomato
  • 1 small handful of baby spinach
  • 4 pitted olives cut in half
  • 1/4 medium green bell pepper sliced
  • A handful of boiled green beans or half a diced eggplant
  • 1/4 small red onion cut into thin slices
  • 1/2 clove of garlic, minced
  • 1 tablespoon chopped fresh basil
  • Freshly squeezed lemon juice, q.b.

1. Fill a large pot with water, add a pinch of salt and bring to a boil. Toss in the pasta and cook it al dente. Drain and rinse under cold water.

2. In a large bowl, season the pasta with all the ingredients and mix well.

DAY 17

OATMEAL, BANANA AND PECANS

Calories: 300 Kcal


Time: 5 minutes


Difficulty: easy


Servings: 1

INGREDIENTS

  • 40 g oatmeal (alternatively rice flakes)
  • 100 ml of skim milk (alternatively almond or coconut milk)
  • 40 g low-fat white yogurt (alternatively, plain soy yogurt)
  • 10 g chopped pecans
  • 1 teaspoon ground cinnamon
  • 1/2 medium mashed banana

1. In a bowl mix together the oats, vegetable drink, yogurt, nuts and cinnamon.

2. Pour the mixture into a bowl or cup. Cover with plastic wrap and store in the refrigerator overnight.

3. To serve, add the mashed banana and mix well.

TOAST WITH TOMATO AND TAHIN

Calories: 150 Kcal


Time: 5 minutes


Difficulty: easy


Servings: 1

INGREDIENTS

  • 1 slice of whole wheat bread (alternatively gluten-free bread)
  • 2 teaspoons tahin
  • 1 medium tomato sliced
  • Sea salt to taste.
  • Black pepper to taste.
1. Toast the bread to your liking


2. To serve, spread tahin on bread and garnish with tomato slices. Season with salt and pepper to taste.

SEITAN TACOS
Calories: 350 Kcal
Time: 15 minutes
Difficulty: medium
Portions: 1

INGREDIENTS

  • Extra oil thread
  • 130 g of seitan
  • Sea salt, q.b.
  • Ground black pepper, to taste.
  • 40 g of low-fat white yogurt
  • Freshly squeezed juice of lemon
  • 1 whole-wheat piadina, cut in half
  • 1 generous handful of romaine lettuce leaves
  • 1/2 medium tomato
  • 1/2 medium grated carrot
  • 10 g of grated low-fat hard cheese
  • 1/2 thinly sliced spring onion
1. Heat a nonstick skillet over medium heat and grease it with a little oil.

2. Season the seitan with salt and pepper and put it in the pan. Cook for 2-3 minutes. Turn it over carefully and cook for another 2 to 3 minutes.

3. Transfer seitan to plate and cut into large pieces.

4. Mix together the yogurt and lemon juice in a small bowl.

5. Meanwhile, heat the piadinas in a large skillet over medium heat for 30 seconds on each side. Remove them from the heat and cut them in half.

6. To serve, arrange half of the piadina on a flat plate. Stuff with lettuce, tomato, carrots, spring onion, cheese, and seitan. Pour the dressing over it and fold in half.

GREEK YOGURT AND PROTEIN
Calories: 170 Kcal
Time: 3 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 100 g Greek yogurt
  • 2 g Protein powder of your choice
  • 1/2 tablespoon of muesli or oatmeal
  • 1/2 tablespoon of Additional toppings (peanut butter, seeds, fruit…)

1. Mix protein powder into yogurt.

2. Garnish with oatmeal and toppings of your choice.

SEITAN SALAD CRUSTED WITH HERBS AND CHICKPEAS
Calories: 350 Kcal
Time: 20 minutes
Difficulty: medium
Portions: 1

INGREDIENTS

  • 50 g of seitan
  • Quinoa flour
  • 50 g of quinoa flakes
  • 2 tablespoons chopped fresh thyme
  • grated lemon peel
  • 1 egg
  • 1 clove of garlic, minced
  • Salt and pepper to taste.
  • 1 teaspoon of olive oil
  • 1 teaspoon apple cider vinegar
  • 1/4 medium red bell pepper
  • 4 cherry tomatoes cut in half
  • 30 g of drained and rinsed canned chickpeas
  • 1 small handful of arugula
1. Preheat the oven to 200°C (180°C ventilated) and line a baking sheet with baking paper.

2. Pour the flour into a flat dish. Break the egg into a bowl and beat it with a kitchen whisk.

3. In another bowl, mix the quinoa flakes, thyme, lemon zest, garlic, salt, and pepper.

4. Dip the seitan first into the flour and remove the excess and then into the egg and finally into the quinoa flake mix.

5. Bake the seitan in the oven for 20 minutes and then cut it into slices.

6. Combine the bell bell pepper, tomato, chickpeas, and arugula in a bowl and season with oil and vinegar.

7. Transfer the chickpea salad to a serving plate and garnish with the seitan.

DAY 18

CREAMY STRAWBERRY MILKSHAKE
Calories: 200 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 200 g frozen strawberries
  • 1/2 medium banana
  • 30 g oat flakes (alternatively quinoa flakes)
  • 1 scoop of protein powder (optional)
  • 150 ml coconut milk (alternatively almond or soy milk)
  • 50 g of natural soy yogurt
1. Blend all ingredients until smooth and creamy.

2. To serve, pour into a glass and enjoy!

PEANUT BUTTER FIT CHOCOLATES
Calories: 170 Kcal
Time: 10 minutes
Difficulty: easy
Servings: 1 (I recommend eating 2 or 3 pieces)

INGREDIENTS

  • 1 banana
  • Peanut butter
  • Dark chocolate chips

1. Slice the banana into small medals

2. Place some peanut butter on each slice and lay another banana slice on top.

3. Add a few drops of chocolate.

4. Place back in the freezer for half an hour.

SALAD WITH LENTILS, PEAR AND ARUGULA
Calories: 350 Kcal
Time: 15 minutes
Difficulty: medium
Portions: 1

INGREDIENTS

  • 1 Arabian or pita bread
  • drizzle of extra oil
  • 1 teaspoon balsamic vinegar
  • 1 teaspoon of honey
  • 1 small pear in pieces
  • 1 teaspoon white wine vinegar
  • 1 large egg
  • 60 g canned lentils, drained, rinsed
  • 1 generous handful of arugula
  • 1 sliced spring onion
  • 1 hot red chili pepper
  • 1 lemon, freshly squeezed juice, q.b.
  • 40 g low-fat goat cheese, crumbled

1. Preheat the oven to 200°C (180°C ventilated) and line a baking sheet with baking paper.

2. Cut the bread into 8 triangles. Spread them out in the baking dish without overlapping. Sprinkle with a drizzle of oil.

3. Bake them for 5 minutes in the oven or until they begin to change color. Turn them over and bake them for another 5 to 8 minutes until golden brown. Remove them from the oven and allow them to cool.

4. In a nonstick skillet, heat the balsamic vinegar, honey, and chopped pear over medium heat. Cook for 5 minutes, stirring occasionally, until the pear is golden brown. Remove from heat and allow to cool.

5. Prepare the poached egg.

6. In a medium bowl, gently stir together the lentils, arugula, spring onion, chili, and pear. Add lemon juice to taste.

7. Serve. Transfer the lentil salad to a bowl and top with the goat cheese and poached egg. Serve with pita bread triangles on the side.

BRUSCHETTA WITH TOMATO AND MILK FLAKES
Calories: 150 Kcal
Time: 10 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 50 g of light milk flakes
  • Chopped chives to taste.
  • 1 slice of whole wheat bread
  • 1/2 medium sliced tomato
  • 1 teaspoon sunflower seeds

1. Pour the milk flakes into a bowl and mix them with the chives.

2. Toast the bread.

3. Spread the milk flakes on the bread and garnish with the sliced tomato. Sprinkle sunflower seeds over the surface.

SWEET AND SOUR TOFU AND RICE
Calories: 360 Kcal
Time: 30 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 80 g pineapple
  • 1 tablespoon of soy sauce
  • 1 tablespoon of honey
  • 1 teaspoon of vinegar
  • 1 pinch of crushed dried chili pepper (optional)
  • 30 g of brown rice
  • 125 ml of water
  • 80 g of tofu
  • 1 teaspoon sunflower seed oil
  • 1/4 red onion, chopped
  • 1/2 clove of garlic, minced
  • 1/4 teaspoon fresh grated ginger
  • 1/2 of a medium red bell pepper in pieces
  • Pineapple juice
  • 1 teaspoon of cornstarch
  • 130 ml of skimmed milk
  • 1 tablespoon chopped fresh coriander

1. Prepare the sauce: in a small bowl mix the pineapple juice, soy sauce, honey, vinegar and chili.

2. Prepare the rice.

3. Cut the tofu into chunks.

4. In a large nonstick skillet, heat oil over medium heat. Add chopped onion and carrot and sauté for 3 minutes. Add the garlic, ginger, and tofu and saute for another 5 minutes.

5. Add the bell bell pepper and zucchini. Cook for another 4 minutes. Add the pineapple cubes and cook for another two minutes.

6. Pour the sauce into the pan and bring to a boil, stirring constantly.

7. In a small bowl, mix together the cornstarch and milk and pour it into the tofu and vegetable mix. Cook for 2-3 minutes, stirring continuously.

8. Serve in a soup plate and garnish with cilantro.

DAY 19

SCRAMBLED TOFU
Calories: 300 Kcal
Time: 20 minutes
Difficulty: easy
Portions: 2

INGREDIENTS

  • 1/2 onion
  • 1 teaspoon coconut oil
  • 200 g of natural tofu
  • 4 cherry tomatoes
  • 30 ml of vegetable milk
  • 0.5 teaspoon curry
  • 0.25 teaspoon paprika
  • Salt, pepper, chives to taste.
  • 2 slices of vegan protein bread

1. Dice the onion and sauté it in a pan.

2. Crumble the tofu with your hands and add it to the onion. Cook 8 minutes

3. Season with curry, paprika, salt and pepper.

4. Cut the cherry tomatoes in half and add them to the pan. Pour in the milk as well and cook for a few minutes.

5. Serve with protein bread and garnish with chives.

ALMONDS AND GRAPES
Calories: 170 Kcal
Time: 2 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 10 grapes
  • 10 g almonds (alternatively 2 teaspoons coarsely chopped pumpkin seeds)
1. Place the grapes and almonds in a bowl.

LIGHT BÉCHAMEL SAUCE AND VEGAN AND GLUTEN-FREE BAKED RICE
Calories: 350 Kcal
Time: 20 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 2 finely chopped grilled zucchini.
  • 25 g of rice flour
  • 25 g of Extra Virgin Olive Oil
  • 300 g of light soy milk
  • 1 pinch of nutmeg
  • Salt to taste.
  • 40 g Basmati Rice
  • 20 g of soybean mince
  • Leek or onion to taste.
  • Pepper to taste.

1. Mix the flour with the oil over low heat.

2. Gradually add the milk, continuing to stir until you have a full-bodied liquid.

3. Cook the rice and soak the soybeans.

4. chop onion or leek and put in pan with a little water.

5. Add the rice and cook everything together.

6. Add salt and pepper.

7. Prepare a baking dish by making a layer of rice, a layer of grilled zucchini, and a layer of vegan béchamel sauce and bake at 200°C for 10 to 15 minutes.

For the Vegan Béchamel:

1. Combine the flour with the oil and put on a gentle flame until the mixture becomes thicker and smoother.

2. Add the milk in a trickle, raising the heat slightly until it comes to a boil. ( The longer you keep the boil, the more it will thicken).

BANANA MILKSHAKE
Calories: 150 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 medium frozen banana
  • 1 scoop of protein powder (optional)
  • 20 g of oatmeal
  • 200 ml almond milk (Alternatively, coconut milk or semi-skimmed milk)

1. Blend all ingredients until smooth and homogeneous.

2. Serve in a shaker glass or flask.

SEITAN SALAD CRUSTED WITH HERBS AND CHICKPEAS
Calories: 350 Kcal
Time: 20 minutes
Difficulty: medium
Portions: 1

INGREDIENTS

  • 50 g of Seitan
  • Quinoa flour
  • 1 large egg
  • 50 g of quinoa flakes
  • 2 tablespoons chopped fresh thyme
  • grated lemon peel
  • 1 clove of garlic, minced
  • Salt and pepper to taste.
  • 1 teaspoon of olive oil
  • 1 teaspoon apple cider vinegar
  • 1/4 medium red bell pepper
  • 4 cherry tomatoes cut in half
  • 30 g of drained and rinsed canned chickpeas
  • 1 small handful of arugula
1. Preheat the oven to 200°C (180°C ventilated) and line a baking sheet with baking paper.

2. Pour the flour into a flat dish. Break the egg into a bowl and beat it with a kitchen whisk.

3. In another bowl, mix the quinoa flakes, thyme, lemon zest, garlic, salt, and pepper.

4. Dip the seitan first into the flour and remove the excess and then into the egg and finally into the quinoa flake mix.

5. Bake the seitan in the oven for 20 minutes and then cut it into slices.

6. Combine the bell bell pepper, tomato, chickpeas, and arugula in a bowl and season with oil and vinegar.

7. Transfer the chickpea salad to a serving plate and garnish with the seitan.

DAY 20

BAKED CHATTER MILLEFEUILLE WITH YOGURT AND COCOA
Calories: 300 Kcal
Time: 10 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 3 wasa slices
  • 100 g of Strawberries
  • 1 teaspoon of stevia
  • 50 g Coconut Milk (Pulp)
  • 100 g of 0% Yogurt
  • 20 g Vanilla Protein (optional)
  • vanilla essence q.b. ( optional)
  • Vegetable milk q.b

1. In a bowl combine coconut milk, yogurt and protein (optional) and keep aside.

2. In a small saucepan put the cleaned and chopped strawberries together with the stevia , place over medium heat until syrupy (between 5 and 10′).

3. Put some milk in a deep dish and get a container to make your millefeuille.

4. Soak the wasa slices in milk and place them in the bottom of your chosen container, continue with a layer of yogurt and a layer of strawberries. Then start again with the wasas and continue until you run out of ingredients.

5. Decorate with strawberries and if you want chocolate chips.

GRAPEFRUIT SHAPE SHAKE
Calories: 120 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 grapefruit
  • Vanilla protein powder
  • 300 ml of coconut or almond milk
  • 1 mint leaf
1. Place the chopped grapefruit, milk and protein powder in the blender.

2. Serve and garnish with mint.

PITA BREAD WITH FALAFEL
Calories: 350 Kcal
Time: 30 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 100 g of drained and rinsed canned chickpeas
  • 1/4 small golden onion
  • 1/2 clove of garlic
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1 tablespoon fresh chopped parsley
  • 1 tablespoon whole wheat flour
  • Sea salt to taste.
  • Ground black pepper to taste.
  • 1/4 medium cucumber
  • 40 g of low-fat white yogurt
  • Lemon, freshly squeezed juice q.b.
  • 1/4 teaspoon chopped dill
  • A drizzle of evo oil
  • 1 Arabic or pita bread cut in half
  • 1 small handful of lettuce leaves
  • 1/2 medium cucumber
  • 1/2 medium sliced tomato
  • 10 g low-fat, low-sodium feta cheese
1. To make the falafel: put the onion, chickpeas garlic, coriander, cumin, parsley, flour, and a pinch of salt and pepper in a food processor and chop until smooth. Form two patties with the dough and arrange them on a plate. Cover them with foil and place them in the refrigerator for 30 minutes.

2. To make the Tzatziki sauce: peel the cucumber and remove seeds. Grate it and squeeze it to remove excess liquid. In a bowl mix together the yogurt, cucumber, lemon juice, garlic, dill, salt and pepper.

3. Heat a nonstick skillet over medium heat and pour in a drizzle of oil. Cook the falafels for 4-5 minutes per side or until well cooked.

4. To serve, spread half of the tzatziki inside the pita bread. Stuff with lettuce, falafel, cucumber, tomato, and feta.

ALMOND APPLE
Calories: 150 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1/2 sliced coreless apple ( alternatively half a pear or a tangerine)
  • 2 teaspoons of nut butter ( alternatively almond cream or peanut butter)
1. Spread butter on the apple slices.

STUFFED SWEET POTATO
Calories: 360 Kcal
Time: 10 minutes + 45 minutes baking time
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1/2 medium sweet potato (alternatively 1/2 medium potato)
  • 1 teaspoon of olive oil
  • Sea salt to taste.
  • Ground black pepper to taste.
  • 1/4 small golden onion, chopped
  • 1 clove of garlic, minced
  • 1/4 teaspoon chili powder
  • 1 pinch of ground cumin
  • 1/4 teaspoon dried oregano
  • 150 g canned black beans, drained and rinsed ( alternatively cannellini beans)
  • 50 g canned tomato pulp
  • 20 g low-sodium low-fat feta, crumbled
  • Extra evo oil thread
  • 1 generous handful of arugula
  • 1/2 medium tomato
  • 1/2 medium cucumber
  • Squeezed lemon juice to taste.

1. Wash and rinse the sweet potato. Cut it in half. Set one half aside and use it for another recipe.

2. Preheat the oven to 200°C (180°C ventilated) and line a baking sheet with baking paper.

3. Season the sweet potato with evo oil, salt, and pepper. Bake it in the oven for 30 minutes. Set aside and allow to cool.

4. Heat a nonstick skillet over medium heat and pour in a drizzle of oil. Add onion and sauté for 3-4 minutes.

5. Add garlic chili, cumin, and oregano; cook for 1 minute. Incorporate the beans and tomatoes and cook for 5 minutes. Remove from fire.

6. Leaving the outside intact, with a spoon, remove the potato flesh and place it in a bowl. With a fork, reduce it to a puree. Combine the bean and tomato mixture with the feta and stir.

7. stuff the sweet potato with the freshly prepared mixture and place it back on a baking sheet. Bake in the oven for 15 minutes.

8. In a medium bowl, prepare a salad of arugula, tomato and cucumber. Pour in lemon juice to taste and stir.

9. Serve the sweet potato with the side salad.

DAY 21

MUFFIN FIT PREPARED WITH EGG WHITES
Calories: 200 Kcal
Time: 15 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 2 egg whites
  • Filling of your choice (vegetables or dark chocolate)
  • Milk flakes
1. Heat the oven to 180°C and prepare a muffin mold.

2. Pour the egg white inside the mold.

3. Combine all the chosen ingredients

4. Bake for 15 minutes.

PEANUT BUTTER DATES
Calories: 200 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 2 Medjool dates
  • 8 g peanut butter
  • A pinch of salt and cinnamon
1. Cut the dates in half and remove the stone.

2. Place 1/2 teaspoon peanut butter in each date.

3. Add a pinch of salt and cinnamon.

FIT SALAD WITH CROUTONS

Calories: 350 Kcal


Time: 15 minutes


Difficulty: medium


Servings: 1

INGREDIENTS

  • 2 slices of vegan protein bread (alternatively whole wheat bread)
  • 2 tablespoons of evo oil
  • 100 g of green cabbage
  • 0.5 lemon
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon agave syrup
  • 1 teaspoon agave syrup
  • 1 teaspoon of mustard
  • 50 g of pomegranate seeds
  • 0,5
    shallot
  • 1 sprig of fresh mint
  • Salt and pepper to taste.
1. Preheat the oven to 180°C (350°F).


2. Cut the bread slices into chunks and place them on a baking sheet covered with baking paper.

3. Season with a few drops of evo oil, a pinch of salt and pepper. Bake in the oven for 10 to 15 minutes.

4. Wash the cabbage and peel off the leaves. Cut them into thin strips and place them in a salad bowl.

5. Pour in the lemon juice and salt and mix with your hands to soften the cabbage and give it a brighter color.

6. Add all other dressing ingredients to the salad bowl and mix.

7. Add the pomegranate seeds, shallot cut into strips, and mint.

8. Sprinkle over croutons and serve.

AVOCADO AND COTTAGE CHEESE ON TOAST
Calories: 170 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 slice of rye bread ( alternatively whole wheat bread)
  • 1 small handful of arugula ( alternatively baby spinach)
  • 60 g of light cottage cheese (alternatively 50 g of low-fat cottage cheese)
  • 10 g sliced avocado
  • Ground black pepper to taste.
1. Toast the bread to your liking

2. Garnish the bread with arugula, milk flakes and avocado. Season with salt and pepper to taste.

BAKED CARROT MEATBALLS
Calories: 350 Kcal
Time: 15 minutes
Difficulty: easy
Portions: 2

INGREDIENTS

  • 150 g of carrots
  • 1 egg
  • 20 g of chickpea flour or oats
  • 10 g of grated parmesan cheese
  • Lemon juice to taste.
  • Fresh ginger to taste.
  • Breadcrumbs to taste.
  • 1 pinch of salt
  • 1 pinch of pepper

1. Clean the carrots well and blend them.

2. Pass them into a large bowl, add the egg, salt and pepper and mix well.

3. Add flour, Parmesan cheese, and sprinkle a little lemon on the dough. Amalgamates well.

4. In a dish put the breadcrumbs for ‘breading. Cover a drip pan with baking paper.

5. Coat them in breadcrumbs and place them on the baking sheet.

6. Wet your hands to form the patties.

7. Bake at 180°C for 15 minutes.

8. Serve with some grated carrot, lemon zest and fresh grated ginger.

DAY 22

BERRY YOGURT WITH NUTS AND SEEDS
Calories: 200 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 100 g of 0% Greek yogurt (alternatively soy yogurt)
  • 170 g frozen berries, thawed (alternatively 250 g strawberries)
  • 10 g seed and nut mix ( alternatively 10 g almonds)

1. Pour the yogurt and half of the berries into a bowl and mix well.

2. Garnish with the seed and nut mix and the remaining berries.

GREEN JUICE DETOX
Calories: 120 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1/4 medium cucumber in pieces
  • 1 medium apple
  • 1 kiwi peeled into pieces
  • 1 small handful of baby spinach
  • water
  • ice
  • 30 g of muesli
  • 250 ml of calcium-enriched vegetable drink.
  • 100 g of natural soy yogurt
  • 10 g ground almonds

1. To prepare the juice: blend all ingredients until smooth and homogeneous.

2.Serve in a glass or bowl with a little muesli or chia seeds.

VEG PROTEIN MEATBALLS

Calories: 350 Kcal


Time: 20 minutes


Difficulty: easy


Servings: 2

INGREDIENTS

  • 250 g of chickpea puree
  • 1 egg
  • 30 g protein flakes (alternatively oatmeal)
  • 1 clove of garlic, minced
  • 1/2 bunch of parsley
  • Salt and pepper and a tablespoon of paprika
  • 1 teaspoon coconut oil
  • For tomato sauce: 1 onion, 2 tomatoes, 400 g canned tomatoes, 50 g tomato paste, 200 ml vegetable broth, fennel seeds.
1. Mix the chickpea puree, egg, protein flakes and garlic in a bowl.

2. Season with salt, pepper, paprika and parsley.

3. With moist hands, form the meatballs. Cook them in a frying pan with melted coconut oil until they have taken on a golden color.

4. To make the tomato sauce, cook all the ingredients together in a pan for 20 minutes. Season with salt and pepper. Add the meatballs and cook for another 5 minutes. Season with parsley.

RYE AND VEGETABLE CRACKERS
Calories: 120 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 2 rye crackers
  • 1/2 medium sliced cucumber
  • 1 small handful of baby spinach
  • Sea salt to taste.
  • Black pepper to taste.

1. Lay the cucumber slices and spinach on a cracker. Season with salt and pepper to taste.

BOWL WITH SEITAN AND SWEET POTATOES
Calories: 350 Kcal
Time: 40 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 medium sweet potato
  • 80 g broccoli
  • 100 g of seitan
  • 1 tablespoon of evo oil
  • Sonnet salad
  • 1 hard-boiled egg
  • For the dressing: tahina sauce, agave syrup or honey, mustard, salt, pepper and paprika.
  • Topping: white chia seeds

1. Preheat the oven to 180°C (350°F).

2. Wash the sweet potato and cut it into slices. Cut the broccoli and florets.

3. Place the vegetables and seitan on a baking sheet, sprinkle half a tablespoon of evo oil on the seitan, put the remaining oil on the vegetables. Spice and salt.

4. Bake for 30 minutes.

5. For the dressing: mix honey with tahina sauce and mustard. Season with salt and pepper and dilute with a little water until creamy in consistency.

6. Place the salad in a bowl, place the sweet potato, broccoli, and egg, and pour in the dressing.

7. Garnish to taste with chia seeds.

DAY 23

RYE CRACKERS WITH CHEESE AND TOMATO
Calories: 200 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 2 rye crackers ( alternatively 2 toasted rice crackers)
  • 1/2 medium tomato cut into slices
  • 20 g sliced vegan cheese
1. Garnish crackers with tomato and cheese.

TOFU CHIPS
Calories: 150 Kcal
Time: 15 minutes
Difficulty: easy
Portions: 2

INGREDIENTS

  • Tofu firm
  • Salt, pepper and spices to taste.
  • 3 ml evo oil
1. Dry the tofu with paper towels.

2. Cut the loaf into thin slices.

3. Lay the slices on the microwave turntable and sprinkle with a pinch of salt, pepper and spices to taste (I recommend paprika or rosemary) and evo oil.

4. Cook in the microwave for 10 minutes at maximum power

5. After 8-10 minutes, turn the slices over. Sprinkle with another pinch of salt, pepper, spices and oil (in total, do not use more than 3 ml).

6. Cook for another 8-10 minutes and then let the slices cool before enjoying.

QUESADILLA WITH BEANS
Calories: 350 Kcal
Time: 15 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 40 g of canned tomato pulp
  • 60 g canned bean mix, drained and rinsed
  • 20 g canned corn, pureed
  • 1/4 red bell pepper finely chopped
  • 1/2 clove of garlic, minced
  • 1/2 teaspoon ground chili pepper
  • Sea salt to taste.
  • Ground black pepper to taste.
  • 1 whole-wheat piadina
  • 10 g of low-fat hard cheese, grated
  • 1/2 medium diced tomato
  • 20 g of diced avocado
  • 1 small handful of arugula
  • Lime cut into wedges

1. Preheat a sandwich plate.

2. Heat a medium pot over medium heat. Pour in canned tomatoes, bean mix, corn, bell bell pepper, garlic, chili powder, and cumin and cook for 5 to 7 minutes. Season with salt and pepper.

3. Lay the piadina on the sandwich plate and stuff half of it with the tomato, bean mix, and cheese, fold it in half being careful not to let the filling come out, and gently close the top.

4. Toast the piadina for 5 minutes.

5. Mix the tomato, avocado, and arugula in a bowl.

6. Remove the quesadilla from the plate, transfer it to a plate, and cut it in half. Serve it with the freshly prepared salad and lime wedges.

AVOCADO AND COTTAGE CHEESE ON TOAST
Calories: 170 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 slice of rye bread ( alternatively whole wheat bread)
  • 1 small handful of arugula ( alternatively baby spinach)
  • 60 g of light cottage cheese (alternatively 50 g of low-fat cottage cheese)
  • 10 g sliced avocado
  • Ground black pepper to taste.
1. Toast the bread to your liking

2. Garnish the bread with arugula, milk flakes and avocado. Season with salt and pepper to taste.

CHICKPEA AND EGG CURRY
Calories: 350 Kcal
Time: 35 minutes
Difficulty: medium
Portions: 1

INGREDIENTS

  • 50 g brown rice (alternatively quinoa)
  • 200 ml of water
  • 2 large eggs
  • drizzle of extra oil
  • 1/4 small golden onion
  • 1 tablespoon of curry paste
  • 100 g of tomato pulp
  • 50 ml of skim milk ( alternatively vegetable drink)
  • 50 g of canned chickpeas
  • 1 handful of baby spinach
  • 40 g of low-fat white yogurt
  • fresh cilantro for garnish

1- Prepare the rice.

2- Prepare the hard-boiled eggs.

3- Heat a frying pan with a drizzle of olive oil. Add the onion and brown it for 3 minutes.

4- Add the curry paste and cook for 2 minutes.

5- Add tomato pulp and bring to a boil. Turn down the heat, pour in the milk, spinach and chickpeas. Cook for 3 minutes and add hard-boiled eggs.

6- Serve by pouring the cooked rice into a soup plate and pour the curry and yogurt over it, followed by cilantro.

DAY 24

COTTAGE CHEESE AND BANANA ON RUSKS
Calories: 300 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 whole-wheat rusk
  • 60 g of low-fat cottage cheese (alternatively 80 g of light cottage cheese)
  • 1/2 medium banana sliced
  • 1 teaspoon of maple syrup
  • Ground cinnamon for sprinkling

1. Peel and slice the banana. Toast the bread to your liking .

2. To serve, spread the cottage cheese on the rusks. Garnish with banana slices, pour a drizzle of maple syrup and a sprinkle of cinnamon.

GREEK YOGURT AND PROTEIN
Calories: 150 Kcal
Time: 3 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 100 g Greek yogurt
  • 2 g Protein powder of your choice
  • 1/2 tablespoon of muesli or oatmeal
  • 1/2 tablespoon of Additional toppings (peanut butter, seeds, fruit…)

1. Mix protein powder into yogurt.

2. Garnish with oatmeal and toppings of your choice.

PUMPKIN, QUINOA AND BEAN SALAD
Calories: 350 Kcal
Time: 25 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 70 g diced peeled pumpkin
  • Extra oil thread
  • Sea salt and ground black pepper to taste.
  • 50 g of quinoa (alternatively 60 g of brown rice)
  • 150 ml of water
  • 80 g of natural soy yogurt
  • lemon, freshly squeezed juice
  • Chopped fresh parsley
  • 100 g of canned bean mix ( alternatively 80 g of chickpeas)
  • 1 small handful of arugula
  • 2 sliced radishes
  • 20 g dried cranberries (alternatively 30 g raisins)
  • 10 g of grated vegan cheese
  • Dukkah, to decorate
1. Preheat the oven to 180°C (160°C ventilated) and line a baking sheet with baking paper.

2. Arrange the squash on the baking sheet and pour in a drizzle of oil. Season with salt and pepper to taste. Bake in the oven for 20 minutes. Set aside and allow to cool.

3. Prepare the quinoa.

4. For the dressing: in a bowl mix together the yogurt, lemon juice and parsley.

5. In a bowl combine the bean mix, arugula, radish, cranberries, cheese, quinoa, and pumpkin. Stir gently to mix.

6. to serve, dress the salad with the yogurt sauce and garnish with a dollop of Dukkah.

GINGER AND PEAR COCKTAIL
Calories: 150 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • Sliced ginger
  • Basil leaves
  • Pear juice with no added sugar
  • Ice cubes
  • Orange slice for garnish
1. Place ginger slices, basil leaves, and pear juice in a shaker. Pound to release the aromas.

2. Add ice, close the shaker and shake vigorously. Pour into a glass filled with ice cubes. (I suggest you use the strainer of the shaker to pour the cocktail so that no whole pieces end up in the glass.)

3. Garnish to taste with orange and fresh basil.

POTATO AND PARSNIP SOUP
Calories: 350 Kcal
Time: 30 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 tablespoon of olive oil
  • 1/2 white onion
  • 100 g potatoes
  • 80 g parsnips
  • 400 ml vegetable broth
  • 50 ml soy cream (alternatively coconut or oats)
  • Salt, pepper, nutmeg to taste.
  • For the topping: 3 sage leaves, olive oil, protein flakes

1. Peel and cube the tablets, potatoes, and onion.

2. Heat olive oil in a pot and brown the vegetables

3. pour in the vegetable broth and cook about 20 minutes. Season with salt, pepper and nutmeg.

4. Blend with immersion blender.

5. Add the soy cream and cook again for a few minutes.

6. Fry the sage leaves in a pan with a little oil and lay them on top of the soup.

7. Add the protein flakes.

DAY 25

PROTEIN AND VEGAN COCOA BROWNIES
Calories: 120 Kcal per brownie
Time: 5 minutes + 25 minutes baking time
Difficulty: easy
Servings: 5 (3 brownies recommended)

INGREDIENTS

  • 200 g banana
  • 100 g avocado
  • 60 g bitter cocoa powder
  • 30 g of vegan chocolate protein
  • 70 g of almond milk
  • 20 g shelled walnuts
  • 20 g of chocolate chips

1. Cut the avocado, free it from the pit and peel, and put it in a blender.

2. Peel the bananas and add them to the blender along with the milk.

3. Operate until a cream forms.

4. Add the cocoa and protein powder and operate again.

5. Pour into a suitable mold.

6. Coarsely chop the walnuts and decorate along with the chocolate chips.

7. Bake in a preheated oven at 180°C (350°F) for 25 minutes.

CREAMY STRAWBERRY MILKSHAKE
Calories: 200 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 250 g frozen strawberries
  • 1/2 medium banana
  • 30 g oat flakes (alternatively, quinoa flakes)
  • 1 scoop of protein powder (optional)
  • 190 ml coconut milk (alternatively almond or soy milk)
  • 50 g of natural soy yogurt
1. Blend all ingredients until smooth and creamy.


2. To serve, pour into a glass and enjoy!

BOWL WITH SEITAN AND SWEET POTATOES
Calories: 350 Kcal
Time: 40 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 medium sweet potato
  • 80 g broccoli
  • 100 g of Seitan
  • 1 tablespoon of evo oil
  • Sonnet salad
  • 1 hard-boiled egg
  • For the dressing: tahina sauce, agave syrup or honey, mustard, salt, pepper and paprika.
  • Topping: white chia seeds

1. Preheat the oven to 180°C (350°F).

2. Wash the sweet potato and cut it into slices. Cut the broccoli and florets.

3. Place the vegetables and seitan on a baking sheet, sprinkle half a tablespoon of evo oil on the seitan, put the remaining oil on the vegetables. Spice and salt.

4. Bake for 30 minutes.

5. For the dressing: mix honey with tahina sauce and mustard. Season with salt and pepper and dilute with a little water until creamy in consistency.

6. Place the salad in a bowl, place the sweet potato, broccoli, seitan, and egg, and pour in the dressing.

7. Garnish to taste with chia seeds.

GRAPEFRUIT SHAPE SHAKE
Calories: 120 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 grapefruit
  • Vanilla protein powder
  • 300 ml of coconut or almond milk
  • 1 mint leaf
1. Place the chopped grapefruit, milk and protein powder in the blender.

2. Serve and garnish with mint.

PITA BREAD WITH FALAFEL
Calories: 350 Kcal
Time: 30 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 150 g of drained and rinsed canned chickpeas
  • 1/4 small golden onion
  • 1/2 clove of garlic
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1 tablespoon fresh chopped parsley
  • 1 tablespoon whole wheat flour
  • Sea salt to taste.
  • Ground black pepper to taste.
  • 1/4 medium cucumber
  • 50 g of low-fat white yogurt
  • Lemon, freshly squeezed juice q.b.
  • 1/4 teaspoon chopped dill
  • A drizzle of evo oil
  • 1 Arab or pita bread cut in half
  • 1 small handful of lettuce leaves
  • 1/2 medium cucumber
  • 1/2 medium sliced tomato
  • 20 g low-fat, low-sodium feta cheese
1. To make the falafel: put the onion, chickpeas garlic, coriander, cumin, parsley, flour, and a pinch of salt and pepper in a food processor and chop until smooth. Form two patties with the dough and arrange them on a plate. Cover them with foil and place them in the refrigerator for 30 minutes.

2. To make the Tzatziki sauce: peel the cucumber and remove seeds. Grate it and squeeze it to remove excess liquid. In a bowl mix together the yogurt, cucumber, lemon juice, garlic, dill, salt and pepper.

3. Heat a nonstick skillet over medium heat and pour in a drizzle of oil. Cook the falafels for 4-5 minutes per side or until well cooked.

4. To serve, spread half of the tzatziki inside the pita bread. Stuff with lettuce, falafel, cucumber, tomato, and feta.

DAY 26

SCRAMBLED EGGS
Calories: 300 Kcal
Time: 15 minutes
Difficulty: medium
Portions: 1

INGREDIENTS

  • 4 cherry tomatoes, cut in half
  • 2 large eggs
  • 2 tablespoons of water
  • Sea salt, q.b.
  • Ground black pepper, to taste.
  • 1 slice of rye bread
  • 1 small handful of arugula
  • Chopped chives, to taste.

1. Cook cherry tomatoes in a nonstick skillet over medium heat until tender (5 minutes). When cooked, remove them from the heat and set aside.

2. Prepare the scrambled eggs. In a bowl beat the eggs, water, salt and pepper. Heat a nonstick skillet over medium heat and pour in the eggs. The moment the eggs begin to set, use a wooden spoon to move them around to warm the still moist parts.

3. Mix together the already cooked cherry tomatoes and scrambled eggs.

4. Toast the bread to your liking.

5. To serve, lay arugula and scrambled eggs on the toast. Garnish with chopped chives.

ALMONDS AND GRAPES
Calories: 170 Kcal
Time: 2 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 13 grapes
  • 10 g almonds (alternatively 2 teaspoons coarsely chopped pumpkin seeds)
1. Place the grapes and almonds in a bowl.

STUFFED SWEET POTATO
Calories: 360 Kcal
Time: 10 minutes + 45 minutes baking time
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1/2 medium sweet potato (alternatively 1/2 medium potato)
  • 1 teaspoon of olive oil
  • Sea salt to taste.
  • Ground black pepper to taste.
  • 1/4 small golden onion, chopped
  • 1 clove of garlic, minced
  • 1/4 teaspoon chili powder
  • 1 pinch of ground cumin
  • 1/4 teaspoon dried oregano
  • 200 g canned black beans, drained and rinsed ( alternatively cannellini beans)
  • 50 g canned tomato pulp
  • 20 g low-sodium low-fat feta, crumbled
  • Extra evo oil thread
  • 1 generous handful of arugula
  • 1/2 medium tomato
  • 1/2 medium cucumber
  • Squeezed lemon juice to taste.

1. Wash and rinse the sweet potato. Cut it in half. Set one half aside and use it for another recipe.

2. Preheat the oven to 200°C (180°C ventilated) and line a baking sheet with baking paper.

3. Season the sweet potato with evo oil, salt, and pepper. Bake it in the oven for 30 minutes. Set aside and allow to cool.

4. Heat a nonstick skillet over medium heat and pour in a drizzle of oil. Add onion and sauté for 3-4 minutes.

5. Add garlic chili, cumin, and oregano; cook for 1 minute. Incorporate the beans and tomatoes and cook for 5 minutes. Remove from fire.

6. Leaving the outside intact, with a spoon, remove the potato flesh and place it in a bowl. With a fork, reduce it to a puree. Combine the bean and tomato mixture with the feta and stir.

7. stuff the sweet potato with the freshly prepared mixture and place it back on a baking sheet. Bake in the oven for 15 minutes.

8. In a medium bowl, prepare a salad of arugula, tomato and cucumber. Pour in lemon juice to taste and stir.

9. Serve the sweet potato with the side salad.

PEANUT BUTTER FIT CHOCOLATES
Calories: 170 Kcal
Time: 10 minutes
Difficulty: easy
Servings: 1 (I recommend eating 2 or 3 pieces)

INGREDIENTS

  • 1 banana
  • Peanut butter
  • Dark chocolate chips

1. Slice the banana into small medals

2. Place some peanut butter on each slice and lay another banana slice on top.

3. Add a few drops of chocolate.

4. Place back in the freezer for half an hour.

FIT SALAD WITH CROUTONS

Calories: 350 Kcal


Time: 15 minutes


Difficulty: medium


Servings: 1

INGREDIENTS

  • 2 slices of vegan protein bread (alternatively whole wheat bread)
  • 2 tablespoons of evo oil
  • 100 g of green cabbage
  • 0.5 lemon
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon agave syrup
  • 1 teaspoon agave syrup
  • 1 teaspoon of mustard
  • 40 g of pomegranate seeds
  • 0,5
    shallot
  • 1 sprig of fresh mint
  • Salt and pepper to taste.
1. Preheat the oven to 180°C (350°F).

2. Cut the bread slices into chunks and place them on a baking sheet covered with baking paper.

3. Season with a few drops of evo oil, a pinch of salt and pepper. Bake in the oven for 10 to 15 minutes.

4. Wash the cabbage and peel off the leaves. Cut them into thin strips and place them in a salad bowl.

5. Pour in the lemon juice and salt and mix with your hands to soften the cabbage and give it a brighter color.

6. Add all other dressing ingredients to the salad bowl and mix.

7. Add the pomegranate seeds, shallot cut into strips, and mint.

8. Sprinkle over croutons and serve.

DAY 27

SMOOTHIE BOWL
Calories: 300 Kcal
Time: 10 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 40 g of coconut yogurt with no added sugar
  • Coconut milk with no added sugar
  • 10 g of flavored protein powder (optional)
  • 1 tablespoon of coconut rapé
  • 1 banana
  • 2 tablespoons of oatmeal
  • For the topping: goji to taste, white chia to taste, coconut rapé to taste, 1 teaspoon peanut butter (about 8 g) + 1 tablespoon coconut oil
1. Take a blender/ kitchen mixer and put in sliced banana, coconut yogurt, oatmeal, protein powder and coconut rapé.

2. Gradually pour in the coconut milk.

3. Blend until thick and smooth.

4. Serve in a bowl and garnish with goji, coconut rapé, white chia and coconut peanut butter ( to make it, just melt a tablespoon of coconut oil in the microwave for about 30 seconds and combine it with a teaspoon of peanut butter)

BANANA MILKSHAKE
Calories: 150 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 medium frozen banana
  • 1 scoop of protein powder (optional)
  • 20 g of oatmeal
  • 200 ml almond milk (Alternatively, coconut milk or semi-skimmed milk)

1. Blend all ingredients until smooth and homogeneous.

2. Serve in a shaker glass or flask.

PROTEIN BALLS

Calories: 350 Kcal


Time: 20 minutes


Difficulty: easy


Servings: 2

INGREDIENTS

  • 250 g of bean puree
  • chia seeds
  • 1 egg
  • 30 g protein flakes (alternatively oatmeal)
  • 1 clove of garlic, minced
  • 1/2 bunch of parsley
  • Salt and pepper and a tablespoon of paprika
  • 1 teaspoon coconut oil
  • For tomato sauce: 1 onion, 2 tomatoes, 400 g canned tomatoes, 50 g tomato paste, 200 ml vegetable broth, fennel seeds.
1. Mix bean puree, chia seeds, egg, protein flakes and garlic in a bowl.

2. Season with salt, pepper, paprika and parsley.

3. With moist hands, form the meatballs. Cook them in a frying pan with melted coconut oil until they have taken on a golden color.

4. To make the tomato sauce, cook all the ingredients together in a pan for 20 minutes. Season with salt and pepper. Add the meatballs and cook for another 5 minutes. Season with parsley.

TOAST WITH TOMATO AND TAHIN

Calories: 150 Kcal


Time: 5 minutes


Difficulty: easy


Servings: 1

INGREDIENTS

  • 1 slice of whole wheat bread (alternatively gluten-free bread)
  • 2 teaspoons tahin
  • 1 medium tomato sliced
  • Sea salt to taste.
  • Black pepper to taste.
1. Toast the bread to your liking

2. To serve, spread tahin on bread and garnish with tomato slices. Season with salt and pepper to taste.

STUFFED ZUCCHINI
Calories: 350 Kcal
Time: 30 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 30 g white onion
  • 2 prataioli mushrooms
  • Medium to large tomato
  • Medium-large zucchini
  • 1 teaspoon coconut or sunflower oil
  • 40 g of oatmeal
  • 100 ml of vegetable broth
  • 1 egg
  • 20 g of feta cheese
  • Salt, pepper and fresh parsley to taste.

1. Preheat the oven to 180°C (350°F).

2. Cut the onion, mushrooms and tomato into cubes. Cut the zucchini in half, scoop out the flesh and cut it into small pieces.

3. Place vegetables in pan and cook for 5 minutes.

4. Remove from heat. Add the protein flakes and pour in 50 ml of vegetable broth. Stir and allow to cool.

5. Add the egg and feta and mix.

6. Season with salt, pepper, and parsley.

7. Place the two zucchini halves in a baking dish and pour in the remaining 50 ml of vegetable broth. Fill with vegetables.

8. Bake in the oven for 20 minutes.

DAY 28

OATMEAL, BANANA AND PECANS

Calories: 300 Kcal


Time: 5 minutes


Difficulty: easy


Servings: 1

INGREDIENTS

  • 50 g oatmeal (alternatively rice flakes)
  • 100 ml of skim milk (alternatively almond or coconut milk)
  • 50 g low-fat white yogurt (alternatively, plain soy yogurt)
  • 15 g chopped pecans
  • 1 teaspoon ground cinnamon
  • 1/2 medium mashed banana

1. In a bowl mix together the oats, vegetable drink, yogurt, nuts and cinnamon.

2. Pour the mixture into a bowl or cup. Cover with plastic wrap and store in the refrigerator overnight.

3. To serve, add the mashed banana and mix well.

BRUSCHETTA WITH TOMATO AND MILK FLAKES
Calories: 150 Kcal
Time: 10 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 50 g of light milk flakes
  • Chopped chives to taste.
  • 1 slice of whole wheat bread
  • 1/2 medium sliced tomato
  • 1 teaspoon sunflower seeds

1. Pour the milk flakes into a bowl and mix them with the chives.

2. Toast the bread.

3. Spread the milk flakes on the bread and garnish with the sliced tomato. Sprinkle sunflower seeds over the surface.

SALAD WITH LENTILS, PEAR AND ARUGULA
Calories: 350 Kcal
Time: 15 minutes
Difficulty: medium
Portions: 1

INGREDIENTS

  • 1 Arabian or pita bread
  • drizzle of extra oil
  • 1 teaspoon balsamic vinegar
  • 1 teaspoon of honey
  • 1 small pear in pieces
  • 1 teaspoon white wine vinegar
  • 1 large egg
  • 50 g canned lentils, drained, rinsed
  • 1 generous handful of arugula
  • 1 sliced spring onion
  • 1 hot red chili pepper
  • 1 lemon, freshly squeezed juice, q.b.
  • 40 g low-fat goat cheese, crumbled

1. Preheat the oven to 200°C (180°C ventilated) and line a baking sheet with baking paper.

2. cut the bread into 8 triangles. Spread them out in the baking dish without overlapping. Sprinkle with a drizzle of oil.

3. Bake them for 5 minutes in the oven or until they begin to change color. Turn them over and bake them for another 5 to 8 minutes until golden brown. Remove them from the oven and allow them to cool.

4. In a nonstick skillet, heat the balsamic vinegar, honey, and chopped pear over medium heat. Cook for 5 minutes, stirring occasionally, until the pear is golden brown. Remove from heat and allow to cool.

5. Prepare the poached egg.

6. In a medium bowl, gently stir together the lentils, arugula, spring onion, chili, and pear. Add lemon juice to taste.

7. Serve. Transfer the lentil salad to a bowl and top with the goat cheese and poached egg. Serve with pita bread triangles on the side.

MINT JUICE
Calories: 120 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 small pear in pieces
  • 1 green apple in pieces
  • 4 fresh mint leaves
  • water
  • ice
1. Blend all ingredients until smooth and homogeneous.

2. Pour into a glass and enjoy!

VEGETABLE TACOS
Calories: 350 Kcal
Time: 15 minutes
Difficulty: medium
Portions: 1

INGREDIENTS

  • Extra oil thread
  • 130 g of diced mixed vegetables
  • Sea salt, q.b.
  • Ground black pepper, to taste.
  • 50 g of low-fat white yogurt
  • Freshly squeezed juice of lemon
  • 1 whole-wheat piadina, cut in half
  • 1 generous handful of romaine lettuce leaves
  • 1/2 medium tomato
  • 1/2 medium grated carrot
  • 1o g grated low-fat hard cheese
  • 1/2 thinly sliced spring onion
1. Heat a nonstick skillet over medium heat and grease it with a little oil.

2. Season the vegetables with salt and pepper and put it in the pan. Cook 2-3 minutes.

3. Mix together the yogurt and lemon juice in a small bowl.

4. Meanwhile, heat the piadinas in a large skillet over medium heat for 30 seconds on each side. Remove them from the heat and cut them in half.

5. To serve, arrange half of the piadina on a flat plate. Stuff with lettuce, tomato, carrots, spring onion, cheese, and diced vegetables. Pour the dressing over it and fold in half.

DAY 29

ALMOND APPLE
Calories: 150 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1/2 sliced coreless apple ( alternatively half a pear or a tangerine)
  • 2 teaspoons of nut butter ( alternatively almond cream or peanut butter)
1. Spread butter on the apple slices.

AVOCADO AND COTTAGE CHEESE ON TOAST
Calories: 170 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 slice of rye bread ( alternatively whole wheat bread)
  • 1 small handful of arugula ( alternatively baby spinach)
  • 60 g of light cottage cheese (alternatively 50 g of low-fat cottage cheese)
  • 10 g sliced avocado
  • Ground black pepper to taste.
1. Toast the bread to your liking

2. Garnish the bread with arugula, milk flakes and avocado. Season with salt and pepper to taste.

LIGHT BÉCHAMEL SAUCE AND VEGAN AND GLUTEN-FREE BAKED RICE
Calories: 350 Kcal
Time: 20 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 2 finely chopped grilled zucchini.
  • 25 g of rice flour
  • 25 g of Extra Virgin Olive Oil
  • 250 g of light soy milk
  • 1 pinch of nutmeg
  • Salt to taste.
  • 40 g Basmati Rice
  • 20 g of soybean mince
  • Leek or onion to taste.
  • Pepper to taste.

1. Mix the flour with the oil over low heat.

2. Gradually add the milk, continuing to stir until you have a full-bodied liquid.

3. Cook the rice and soak the soybeans.

4. chop onion or leek and put in pan with a little water.

5. Add the rice and cook everything together.

6. Add salt and pepper.

7. Prepare a baking dish by making a layer of rice, a layer of grilled zucchini, and a layer of vegan béchamel sauce and bake at 200°C for 10 to 15 minutes.

For the Vegan Béchamel:

1. Combine the flour with the oil and put on a gentle flame until the mixture becomes thicker and smoother.

2. Add the milk in a trickle, raising the heat slightly until it comes to a boil. ( The longer you keep the boil, the more it will thicken).

CREAMY STRAWBERRY MILKSHAKE
Calories: 170 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 200 g frozen strawberries
  • 1/2 medium banana
  • 20 g oat flakes (alternatively quinoa flakes)
  • 1 scoop of protein powder (optional)
  • 190 ml coconut milk (alternatively almond or soy milk)
  • 50 g of natural soy yogurt
1. Blend all ingredients until smooth and creamy.

2. To serve, pour into a glass and enjoy!

LOW FAT VEGAN CHICKPEA PATTIES AND GRILLED VEGETABLES
Calories: 350 Kcal
Time: 30 minutes
Difficulty: easy
Portions: 2

INGREDIENTS

  • 150 g of already cooked (or canned) chickpeas
  • 2 tablespoons breadcrumbs
  • 50 ml of water
  • 1 tablespoon of lemon juice
  • Poppy seeds to taste.
  • Salt and pepper
  • Mixed vegetables for grilling

1. Blend the chickpeas, lemon and water with an immersion blender until fairly thick.

2. Add the breadcrumbs and the rest of the ingredients (excluding the vegetables, which should be grilled in a separate pan) and mix until you have a workable dough.

3. Let rest about 10 minutes in the refrigerator and form into patties.

4. Cook in a nonstick pan for about 20 minutes.

5. Accompany to taste with grilled vegetables and if desired add saltiness with Greek yogurt, lemon, oil, and salt.

DAY 30

SCRAMBLED TOFU
Calories: 300 Kcal
Time: 20 minutes
Difficulty: easy
Portions: 2

INGREDIENTS

  • 1/2 onion
  • 1 teaspoon coconut oil
  • 100 g of natural tofu
  • 4 cherry tomatoes
  • 30 ml of vegetable milk
  • 0.5 teaspoon curry
  • 0.25 teaspoon paprika
  • Salt, pepper, chives to taste.
  • 2 slices of vegan protein bread

1. Dice the onion and sauté it in a pan.

2. Crumble the tofu with your hands and add it to the onion. Cook 8 minutes

3. Season with curry, paprika, salt and pepper.

4. Cut the cherry tomatoes in half and add them to the pan. Pour in the milk as well and cook for a few minutes.

5. Serve with protein bread and garnish with chives.

GINGER AND PEAR COCKTAIL
Calories: 150 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • Sliced ginger
  • Basil leaves
  • Pear juice with no added sugar
  • Ice cubes
  • Orange slice for garnish
1. Place ginger slices, basil leaves, and pear juice in a shaker. Pound to release the aromas.

2. Add ice, close the shaker and shake vigorously. Pour into a glass filled with ice cubes. (I suggest you use the strainer of the shaker to pour the cocktail so that no whole pieces end up in the glass.)

3. Garnish to taste with orange and fresh basil.

BAKED CARROT MEATBALLS
Calories: 350 Kcal
Time: 15 minutes
Difficulty: easy
Portions: 2

INGREDIENTS

  • 150 g of carrots
  • 1 egg
  • 20 g of chickpea flour or oats
  • 10 g of grated parmesan cheese
  • Lemon juice to taste.
  • Fresh ginger to taste.
  • Breadcrumbs to taste.
  • 1 pinch of salt
  • 1 pinch of pepper

1. Clean the carrots well and blend them.

2. Pass them into a large bowl, add the egg, salt and pepper and mix well.

3. Add flour, Parmesan cheese, and sprinkle a little lemon on the dough. Amalgamates well.

4. In a dish put the breadcrumbs for ‘breading. Cover a drip pan with baking paper.

5. Coat them in breadcrumbs and place them on the baking sheet.

6. Wet your hands to form the patties.

7. Bake at 180°C for 15 minutes.

8. Serve with some grated carrot, lemon zest and fresh grated ginger.

BANANA MILKSHAKE
Calories: 150 Kcal
Time: 5 minutes
Difficulty: easy
Portions: 1

INGREDIENTS

  • 1 medium frozen banana
  • 1 scoop of protein powder (optional)
  • 30 g of oatmeal
  • 250 ml almond milk (Alternatively, coconut milk or semi-skimmed milk)

1. Blend all ingredients until smooth and homogeneous.

2. Serve in a shaker glass or flask.

SEITAN SALAD CRUSTED WITH HERBS AND CHICKPEAS
Calories: 350 Kcal
Time: 20 minutes
Difficulty: medium
Portions: 1

INGREDIENTS

  • 50 g of seitan
  • Quinoa flour
  • 1 large egg
  • 50 g of quinoa flakes
  • 2 tablespoons chopped fresh thyme
  • grated lemon peel
  • 1 clove of garlic, minced
  • Salt and pepper to taste.
  • 1 teaspoon of olive oil
  • 1 teaspoon apple cider vinegar
  • 1/4 medium red bell pepper
  • 5 cherry tomatoes cut in half
  • 40 g of drained and rinsed canned chickpeas
  • 1 small handful of arugula
1. Preheat the oven to 200°C (180°C ventilated) and line a baking sheet with baking paper.

2. Pour the flour into a flat dish. Crack the egg into a bowl and beat it with a kitchen whisk.

3. In another bowl, mix the quinoa flakes, thyme, lemon zest, garlic, salt, and pepper.

4. Dip the seitan first into the flour and remove the excess and then into the egg and finally into the quinoa flake mix.

5. Bake the seitan in the oven for 20 minutes and then cut it into slices.

6. Combine the bell bell pepper, tomato, chickpeas, and arugula in a bowl and season with oil and vinegar.

7. Transfer the chickpea salad to a serving plate and garnish with the seitan.

ACQUISTA