Greek yogurt and strawberries
Mix together 170 grams of Greek yogurt and a handful of sliced strawberries. This meal will have about 270 calories and 17 grams of protein.
This breakfast is a simple and satisfying option that provides a good source of protein, calcium and vitamin C. The Greek yogurt is high in protein and low in fat, while the strawberries add sweetness and several important nutrients such as vitamins and minerals, for example, potassium and vitamin D. If you could not find Greek yogurt, you can also use In other types of yogurts, just pay attention to the nutritional values on the label.
Eggs with tabbouleh salad
Prepare a traditional tabbouleh salad with 1/2 cup of bulgur wheat (about 100 grams), 1/2 diced tomato, 1/2 cup diced onion, and 1/2 cup chopped parsley. Next to the salad, put an egg (egg, hard, omelette) as an extra protein.
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This meal will have about 280 calories and 14 grams of protein.
Avocado toast with smoked salmon
Mash 1/4 of an avocado (about 50 grams) on a slice of grain bread and top it with a few slices of smoked salmon (about 50 grams). Sprinkle a little lemon juice on top for extra flavor and then garnish with fruit.
This meal will have about 280 calories and 14 grams of protein.
Whole grain toast with tomato and feta
Toast a slice of wholemeal bread (about 35 grams) and top it with a few slices of tomato and feta cheese (about 50 grams). Drizzle the toast with a little olive oil and eat.
This meal will have about 270 calories and 12 grams of protein.
Cottage cheese and fruit bowl
Mix together 1/2 cup of cottage cheese (about 100 grams) and a handful of mixed fruit such as berries, sliced banana or diced mango. Sprinkle chopped nuts or a sprinkling of honey over the bowl for added flavor.
This meal will have about 270 calories and 20 grams of protein.
Tuna and avocado toast
Mash 1/4 of an avocado (about 50 grams) on a slice of grain bread and top it with a few tablespoons of canned tuna (about 50 grams). Sprinkle some lemon juice and a few pieces of red onion for added flavor.
This meal will have about 280 calories and 18 grams of protein.
Oatmeal with nuts and fruit
Cook 1/2 cup of oats (about 40 grams), you can use water or milk as a liquid. You can add in a handful of nuts (about 30 grams) and a handful of mixed fruits (about 100 grams). You can also sprinkle a little honey and cinnamon for added sweetness and flavor.
This meal will have about 300 calories and 10 grams of protein.
