Nutrition Guide

my top recipes for successful fat loss and muscle building

BY LUISAGIULIET

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 ABOUT THIS GUIDE

We’ve all been there - wanting to lose fat, build muscle, or simply feel
healthier, but not knowing where to start. Nutrition often feels like the
hardest part, and it’s easy to fall into the yo-yo effect or give up when
everything feels overwhelming. What most people forget is that real
progress comes with patience, consistency, and a balanced approach.
That’s why getting familiar with the basics can really pay off.

This guide is here to simplify the process - helping you choose foods
that leave you energized, strong, and satisfied, while showing you
different ways to get closer to your dream body.

There are no strict rules - intuitive eating can be a great and healthy
way to work towards your dream body by helping you listen to your
body and build a positive relationship with food. However, learning to
balance your calories and nutrients provides a clear understanding of
fat loss and muscle building principles. It helps you achieve a healthier
balance and reach your goals faster and more effectively.

Remember, every small step you take counts. Appreciating each one
will make the journey even better. You’re doing great - even when you
face setbacks. They are part of the process, and you should never feel
bad about them. Keep going - you’ve got this!

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 THE BASICS
When working on your fitness goals, it’s important to know how to move
between different phases, like building muscle, losing fat, or doing both. What
works best depends on your goals, your starting point, and your lifestyle.

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 Understanding Calories and TDEE

A calorie measures the energy your body gets from food.

Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn
daily. If you eat the same as your TDEE, your weight stays the same. Adjusting
your calorie intake based on your goals - cutting, bulking, maintaining, or
recomposition - can help you optimize your results.

To calculate your TDEE, start by estimating your Basal Metabolic Rate (BMR)
using the Mifflin-St Jeor Formula:

For women:
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161

Multiply your BMR by an activity factor:

1.2 – little to no exercise

1.375 – light exercise (1–3 days/week)
1.55 – moderate exercise (3–5 days/week)
1.725 – heavy exercise (6–7 days/week)
1.9 – very active (intense daily exercise)

That means: TDEE=BMR×Activity Factor

For example, a 65 kg, 170 cm, 30-year-old woman

with moderate activity would calculate:

BMR = 1401.5 kcal

TDEE = 1401.5 × 1.55 = 2172 kcal.

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 Maintenance
(maintain your current weight, muscle mass, and fat levels without
significant changes)

Maintenance means eating around your TDEE to keep your

weight stable. At this calorie level, your body has enough energy
to maintain your current muscle, fat, and fitness levels. Your diet
should be balanced, including all the necessary macronutrients
and micronutrients. Workouts during maintenance are focused
on consistency - doing enough to keep your strength and fitness
but without pushing hard to build muscle or lose fat.

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 Body Recomposition
(losing fat & building muscle at the same time)

Recomping is about losing fat and building muscle at the

same time. It’s perfect if you’re a beginner, coming back after
a break, or haven’t followed a solid training or diet plan before.
Stick close to your TDEE and focus on eating plenty of protein
to support muscle growth and fat loss. Include carbs to keep
your energy up for workouts and recovery and don’t forget
healthy fats to keep your hormones and body running smoothly.
Focus on progressive overload by constantly challenging your
muscles to grow stronger. If your progress slows down and
you’re still not happy with where you’re at, take a moment to
check in on things like your recovery, sleep and stress levels.
If those are all in a good place, think about whether moving
to a cut or a bulk feels right for your goals.

When to Stop:
Stop recomping if your progress slows.

What’s Next:
If losing fat becomes a priority, switch to cutting. If your main
goal is to build muscle, move to bulking.

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 Bulking
(muscle building phase)

If you want to gain muscle, try eating around 500 calories more
than your TDEE and monitor your progress over time. Focus on
progressive overload in your workouts to get stronger and build
muscle. Make sure you’re getting enough protein to help your
muscles repair and grow, and don’t skip on carbs - they’re your main
source of energy for tough workouts and recovery. Healthy fats are
also important for keeping your body running well and supporting
hormones. Keep your calorie surplus controlled to avoid gaining too
much fat. Building muscle takes time, so trust the process and stick
with it!

When to Stop:
Stop bulking when your body fat gets too high or when you’ve
gained the muscles you wanted.

What’s Next:
After bulking, you can start cutting to lose fat and look leaner, or
switch to recomping if your body fat isn’t too high and you want to
lose fat more slowly while keeping your muscle.

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 Cutting
(losing fat while maintaining muscle)

If you want to lose fat, start by eating fewer calories than your TDEE.
A good way to begin is by cutting around 500 calories from your
maintenance level and monitoring your progress over time. Focus on
eating plenty of protein to keep your muscles strong while you’re in a
deficit. Make sure to include carbs for energy during your workouts
and recovery and don’t skip on healthy fats - they’re important for
keeping your hormones balanced and your body running smoothly.
Stick with strength training to hold onto your strength and muscle as
you lose fat.

When to Stop:
Stop cutting when you’ve reached your fat-loss goal, or if your
energy and workouts start to suffer.

What’s Next:
After cutting, transition to recomping or bulking based on your
goals. Increase calories slowly to avoid gaining fat too quickly.

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 The Role of Macro and Micronutrients

Macronutrients - carbohydrates, proteins, and fats - are essential

for your health and fitness. Getting the right balance of these
nutrients helps you reach your goals, whether it’s cutting, bulking,
maintaining, or body recomposition. Try to include all three macros
in every meal.

Micronutrients - vitamins and minerals - are just

as important as macros. They support your energy production,
recovery and overall health. Focus on eating a variety of whole
foods like fruits, vegetables, lean proteins, nuts and seeds to get all
the vitamins and minerals your body needs.

Consult a professional for personalized advice.

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 THE THREE MACRONUTRIENTS

Proteins - For Muscle Building

(4 calories per gram)

Protein helps your body repair, build, and keep muscle. It also
keeps you full, which is important when cutting or recomping.

Examples: Chicken, fish, eggs, greek yogurt, tofu, beans.

Aim for 1.6-2.2g of protein per kilogram of body weight daily. This
can vary based on things like your age, gender, genetics, training
experience, workout intensity, how lean you are, your goals and
whether you’re eating in a calorie deficit or surplus.

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 Fats: Essential for Hormones
(9 calories per gram)

Fats are important for hormones, energy, and overall health. Focus
on healthy fats like nuts, seeds and avocados, but also include
moderate amounts of saturated fats.

Examples: Avocado, olive oil, nuts, seeds, fatty fish.

Fats should make up 20–35% of your daily calories. It’s important

to tailor this to your individual needs or consult with a health
professional.

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 Carbohydrates - Your Energy Source
(4 calories per gram)

Carbs give your body energy. Choose complex carbs, like whole
grains, legumes and vegetables, for lasting energy.

Examples: Oats, potatoes, quinoa, fruits, leafy greens, legumes.

Depending on how much protein and fat you consume, you can
allocate the remaining calories to carbs.

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 Why staying hydrated matters for your health

Water is more than just a way to satisfy your thirst - it’s what keeps
your body working effectively every day. If you’re active, staying
hydrated is even more important. It helps keep your body
temperature in check, your muscles working the way they should
and it speeds up recovery after workouts. It keeps your organs
healthy, removes toxins and helps you stay focused and energized.

For women, a good goal is drinking about 2-2.5 liters per day. If
you’re exercising or, for example, spending time in hot weather,
you’ll need even more fluids to make up for what you lose through
sweat.

Drinking enough water doesn’t just keep your body healthy - it also
helps with digestion, gives your skin a natural glow, and keeps your
mind clear. When you’re hydrated, you’ll feel more energized and
perform better in everything you do. So grab your water bottle, and
make hydration a habit - it’s one of the simplest ways to feel your
best every day!

What about coffee?

Coffee can be part of a healthy lifestyle, but moderation is key.

Keep it simple, and try switching things up by adding plant-based
options like soy or almond milk to your coffee, or replacing it with
herbal tea for a healthier balance!

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 Supplements

Supplements can help you reach your fitness and health goals,
especially if you’re active or trying to lose weight. Eating a
balanced diet is the most important part, but the right supplements
can make a difference and support your progress.

Here’s a quick guide to some important ones:

Protein Powder:
Helps your muscles recover and grow after workouts, making it
easier to maintain and build muscle. Additionally, it keeps you
feeling full for longer.

Electrolytes:
Keep you hydrated, help prevent cramps, and support muscle
recovery by replacing the minerals you lose when you sweat during
workouts.

Amino Acids/EAAs:
EAAs (Essential Amino Acids) help build and repair your muscles,
as your body can’t make them on its own. They also support
energy, reduce muscle breakdown, and improve recovery.

Magnesium:
Magnesium prevents cramps, relaxes your body for better sleep,
and supports energy and healthy heart function.

Omega-3 Fatty Acids:

Omega-3 fatty acids help reduce inflammation, promote heart
health, and boost brain function.

Vitamin D:
Supports bone health, muscle recovery, and immune function,
especially in low-sunlight conditions.

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 Iron:
Important for energy and preventing fatigue, especially for women
during their period or those with low iron levels.

L-Glutamine:
Helps muscles recover faster, reduces soreness, supports gut
health, and strengthens your immune system during periods of
stress.

Vitamin C:
Strengthens your immune system, helps your body heal,
and reduces inflammation.

Zinc:
Supports your immune system, helps your body recover,
and keeps hormones balanced.

Remember, it’s all about finding the right balance of supplements

that works best for you. If you’re unsure, it’s a good idea to talk to a
healthcare provider. They can help you figure out what your body
needs and create a plan that supports your goals while keeping
you healthy.

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Inside, you'll find my top favorite high protein recipes,
covering breakfast, lunch, dinner, protein smoothies
and snacks.

The nutritional values provided may vary as ingredients

can differ by brand and source.

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 first chapter
BREAKFAST

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 GREEN MORNING TOAST

Time - 10-15 min

INGREDIENTS

80g whole grain bread (two slices)

3 eggs
1/2 mashed avocado
20g feta cheese
6 cherry tomatoes, halved
juice of 1/2 lemon
1 tsp butter
a pinch of salt and pepper

macros

kcal – 663; protein – 31g; fat – 40g; carbs – 49g

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 INSTRUCTION

Toast your bread slices golden brown and set them to the side.

Mash half of an avocado and season it with some salt,

pepper, and lemon juice.

Depending on how you prefer your eggs, you can scramble them,
fry them, or make an omelette. For that, use 1 tsp of butter.

Spread the avocado on your bread and sprinkle the

feta cheese above.

Wash the tomatoes thoroughly before halving them and

placing them on top of your avocado toast.

Place your eggs next to or on top of the bread as you like.

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 BREAKFAST BOWL

TIME – 5 MIN

INGREDIENTS

400g low fat greek yogurt

100g blueberries
100g strawberries, sliced
20g almonds
50g muesli (with less sugar)

macros

kcal – 616; protein – 51g; fat – 16g; carbs – 73g

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 INSTRUCTION

This one is pretty simple. Start with washing all your

fruit thoroughly, then cut the strawberries into small halves.

Put the yogurt into a bowl and top it with blueberries,

strawberries, muesli and nuts.

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EGGS OVER SALMON TOAST

TIME – 10 MIN

INGREDIENTS

80g whole grain bread (two slices)

100g smoked salmon, sliced
100g cottage cheese
2 eggs
1/2 tsp butter
a pinch of salt and pepper
a little chopped chives

macros

kcal – 678; protein – 53g; fat – 34g; carbs – 39g

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 INSTRUCTION

Toast your bread slices golden brown and set them to the side.

Fry two eggs using 1/2 tsp of butter.

Meanwhile spread the cottage cheese on your bread and

put the salmon on top.

Finish by placing the eggs on your two bread slices.

Refine by seasoning with a pinch of salt and pepper and

garnish with chopped chives.

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 protein pancakes

time – 15 min

ingredients

1 egg
1/2 ripe banana
50g protein powder
30g oats
1/4 tbsp baking powder
a splash of unsweetened almond milk/coconut milk
1/2 tbsp butter
a pinch of salt
a handful of berries

macros

kcal – 521; protein – 52.7g; fat – 18g; carbs – 41g

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 instruction

First, mash the banana in a bowl, then add the egg and stir well.

Next, add the protein powder, oats, almond milk, baking powder
and salt, then mix all the ingredients thoroughly.

Heat the butter in a non-stick frying pan and pour about

2 tbsp of batter per pancake into the pan.

Bake them briefly at medium heat until bubbles appear

on the surface, then flip them and finish baking.

Finally, arrange the pancakes on a plate and top with

fresh berries.

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 PROTEIN PORRIDGE

TIME – 10 MIN

INGREDIENTS

50g oats
250 ml unsweetened almond milk/coconut milk
30g protein powder
1 tsp cinnamon
100g blueberries
1 tsp peanut/almond butter

MACROS

kcal – 437; protein – 35.7g; fat – 11; carbs – 52g

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 INSTRUCTION

Heat the milk in a small pot until it's just about to boil.

Add the oats and stir them in.

Then, lower the heat a bit and keep stirring.

Next, add the protein powder and mix it in quickly.

Pour everything into a bowl and top with your fruits and
peanut/almond butter.

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 GARDEN FRESH OMELET

TIME – 15 MIN

INGREDIENTS

4 eggs
3 green asparagus
6 cherry tomatoes, halved
30g feta cheese
1 tsp butter
a pinch of salt and pepper

macros

kcal – 455; protein – 32.5g; fat – 32.7g; carbs – 9.7g

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 INSTRUCTION

Start by thoroughly washing your vegetables.

Next, crack the eggs into a bowl, season with salt and
pepper and mix until well combined.

Cut the cherry tomatoes in half, heat your pan over

medium heat and add 1 tsp of butter.

Pour the egg mixture into your pan and make sure
it is spread evenly.

Once the omelet is mostly set but still runny on top, place
your asparagus and tomatoes on top of the omelet and
sprinkle the feta over it.

Let the omelet bake for one more minute, then flip it.

After another minute on the other side, the omelet is ready.

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 OVERNIGHT OATS

TIME – 5 MIN

INGREDIENTS

50g oats
150ml unsweetened almond milk
50g low fat greek yogurt
30g protein powder
1 tbsp chia seeds
1 tsp honey
50g raspberries
1 tsp grated coconut

macros

kcal – 518; protein – 41.5g; fat – 15.8g; carbs – 56.8g

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 INSTRUCTION

In a jar, combine your oats, almond milk, greek yogurt,

protein powder, chia seeds, and honey.

Stir until well combined.

Cover your jar with a lid and refrigerate overnight to allow the
oats and chia seeds to soak and soften.

In the morning, give the oats a stir. If the mixture is too thick,
you can add a little more almond milk.

Top with some berries and grated coconut.

Enjoy!

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 SMOOTHIE BOWL

TIME – 5 MIN

INGREDIENTS

120g frozen raspberries

30g protein powder (vanilla is my favorite)
150ml unsweetened almond milk
1 banana
1 tbsp chia seeds
1 tsp almond butter
1 tsp honey

macros

kcal – 435; protein – 31g; fat – 12.6g; carbs – 57g

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 INSTRUCTION

Blend all the ingredients together in a

blender until smooth and creamy.

Serve in a bowl and enjoy.

Optionally, top with extra toppings like

strawberries or raspberries.

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second chapter
LUNCH

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 ceasar salad

time – 20-25 min

ingredients

For the salad:

120g chicken breast
1 tsp olive oil
90g romaine lettuce, chopped
20g shaved parmesan cheese
30g pan-fried whole wheat croutons

For the pan-fried croutons:

1 tsp olive oil
a pinch of salt and pepper

For the dressing:

50g low fat greek yogurt
1 tsp olive oil
1 tbsp lemon juice
1 tsp dijon mustard
1 garlic clove, minced
a pinch of salt and pepper

macros

kcal - 552; protein - 49g; fat - 27g; carbs - 26g

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 instruction

Fry the chicken in olive oil until well done, then slice it into strips.

Mix greek yogurt, olive oil, lemon juice, mustard, garlic,

salt and pepper for the dressing.

Cut the whole wheat bread into cubes. Heat olive oil in a
skillet and pan-fry the bread until golden and crispy, season it
with salt, pepper and optional spices.

Place the chopped lettuce, parmesan and croutons in a bowl.

Pour the dressing over the salad and gently mix everything evenly.

Top with the crispy chicken and enjoy!

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 greek-lentil salad

time – 45 min

ingredients

For the salad:

130g green or brown lentils (cooked)
100g cherry tomatoes, halved
75g cucumber, diced
75g red bell pepper, diced
50g red onion, thinly sliced
30g kalamata olives, pitted and halved
50g feta cheese, crumbled

For the dressing:

1/2 tbsp olive oil
1 tbsp vinegar
juice of 1/2 lemon
1/2 tsp dried oregano
a pinch of salt and pepper
some parsley or basil leaves

macros

kcal – 463; protein – 22g; fat – 22.7g carbs – 48g

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 instruction

Start by cooking your lentils according to the

package instructions.

Let them cool.

In a large bowl, add the cherry tomatoes, cucumber,

bell pepper, red onion, olives, feta and lentils.

For the dressing, stir together the olive oil, red wine vinegar,
lemon juice, oregano, salt and pepper in a small bowl.

Pour the dressing over the salad and mix well until
everything is well-blended.

Top with some fresh parsley or basil leaves if you like,

and enjoy!

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 power bowl

time – 25-30 min

tofu option

Ingredients

For the bowl:

60g glass noodles (cooked)
200g firm tofu, cut into cubes
1 tsp soy sauce
1/2 tsp sesame oil
30g bean sprouts
small carrot, julienned or spiralized
30g red cabbage, finely shredded
30g romaine
1 tbsp fresh cilantro, chopped
1/2 tsp sesame seeds

For the dressing:

1 tsp soy sauce
juice of 1/2 lime
1/2 tsp maple syrup or agave syrup
1/2 tsp rice vinegar or apple cider vinegar
1/4 tsp grated ginger

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 macros

kcal - 478; protein - 34.7g; fat - 21g; carbs - 41.7g

instruction

Toss the tofu cubes with soy sauce and a little

sesame oil and let them sit for 10 minutes.

Pan-fry the tofu in a non-stick pan until golden

and crispy on all sides.

Set aside.

Prepare the glass noodles according to the package instructions,

then rinse them in cold water to prevent sticking.

In a small bowl, stir together soy sauce, lime juice,

maple syrup, vinegar and ginger.

Place the noodles, tofu, sprouts, carrot, cabbage

and romaine in a bowl.

Drizzle the dressing over all the ingredients.

Gently toss to coat.

Top with fresh cilantro and a sprinkle of sesame seeds.

Enjoy!

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 chicken option

Ingredients

For the bowl:

60g glass noodles (cooked)
150g chicken breast
1/2 tbsp sesame oil
1 tsp soy sauce
30g bean sprouts
small carrot, julienned or spiralized
30g red cabbage, finely shredded
30g romaine
1 tbsp fresh cilantro, chopped
1/2 tsp sesame seeds

For the dressing:

1 tsp soy sauce
Juice of half a lime
1/2 tsp maple syrup or agave syrup
1/2 tsp rice vinegar or apple cider vinegar
1/4 tsp grated ginger

macros

kcal - 484.7; protein - 50g; fat - 14.6g; carbs - 37g

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 instruction

Season the chicken strips with salt and pepper.

Heat a non-stick pan over medium heat, add a little sesame oil
and sear the chicken for 5-7 minutes, turning from time to time
until golden brown and cooked through.

Stir in some soy sauce at the end for flavor, then set aside.

Cook the rice noodles following the package instructions,

then rinse with cold water to keep them from sticking.

In a small bowl, mix soy sauce, lime juice, maple syrup,

vinegar and grated ginger for the dressing.

In a serving bowl, add the rice noodles, chicken, bean sprouts,

carrot, red cabbage and romaine.

Drizzle the dressing over everything and gently toss.

Top with fresh cilantro and sesame seeds.

Enjoy!

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 creamy harvest bowl

time – 30 min

ingredients

300g whole potatoes

100g broccoli florets
1 small red bell pepper, sliced
250g low fat greek yogurt
1 tsp olive oil
1 tsp fresh parsley or chives, finely chopped
1 clove garlic, minced
1/2 tsp lemon juice
a pinch of salt and pepper

macros

kcal – 498; protein – 35.5g; fat – 7g; carbs – 77.4g

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 instruction

Boil the whole potatoes (peeled if preferred) in salted water

for 20–25 minutes until tender. Drain and set aside.

Boil the broccoli in salted water for 3–4 minutes until tender.

Drain well.

Heat 1 tsp olive oil in a skillet over medium heat.

Add the broccoli and sliced bell peppers.

Sear for 5–7 minutes, stirring occasionally until

slightly roasted and tender.

Season with salt and pepper to taste.

In a small bowl, mix the greek yogurt, parsley or chives,

garlic, lemon juice, salt and pepper.

Stir well to combine.

Place the potatoes, broccoli and bell peppers on a plate.

Serve with the herb yogurt dip on the side.

Enjoy!

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 couscous bowl

time – 25 min

tofu option

ingredients

120g tofu, cubed

1 tbsp soy sauce (for marinating)
60g couscous
80g green beans
1 small onion, diced
1 bell pepper, diced
6 cherry tomatoes, halved
20g feta, crumbled
1/2 tbsp olive oil (for finishing the dish)
a pinch of salt and pepper

macros

kcal – 617.6; protein – 34.5g; fat – 23g; carbs – 71.7g

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 instruction

Start by cutting the tofu into cubes and marinating

it in soy sauce for 15 minutes.

While the tofu marinates, cook the couscous according

to the package instructions.

In a separate pot, cook the green beans in boiling

water for about 10-15 minutes.

Meanwhile, fry the tofu in a pan about 5-7 minutes until

it’s golden and crispy.

Once everything is cooked, mix the couscous, tofu and green

beans together, then add the raw diced onion, bell pepper and
halved cherry tomatoes.

Stir everything together, crumble the feta on top, drizzle with

a little more olive oil, and season with salt and pepper.

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 chicken option

ingredients

100g chicken breast

60g couscous
80g green beans
1 small onion, diced
1 bell pepper, diced
6 cherry tomatoes, halved
1 tsp olive oil (for cooking)
1/2 tbsp olive oil, for finishing the dish
a pinch of salt and pepper
a pinch of garlic powder/paprika (for preparing the chicken)

macros

kcal – 596; protein – 43g; fat – 16g; carbs – 70g

instruction

Season the chicken breast with salt, pepper and

your favourite spices.

Heat a non-stick pan under medium heat, add 1 tsp of olive oil and
sear the meat 6-7 minutes per side until well done.

Let it rest, then slice it.

While the chicken sears, prepare the couscous and cook the
green beans in boiling water for 10-15 minutes.

Once done, mix everything together: couscous, chicken,

green beans, raw diced onion, bell pepper and cherry tomatoes.

Drizzle with 1/2 tablespoon olive oil, season with salt and
pepper and enjoy!

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 protein wrap

time – 15 min

vegetarian option

ingredients

1 protein wrap
3 eggs
30g feta, crumbled
6 cherry tomatoes
1/2 handful fresh spinach
20g mozzarella light, shredded
1 tbsp low fat cream cheese
1/2 tbsp olive oil (for cooking)
a pinch of salt and pepper
Optional: fresh herbs (like basil or parsley) for garnish

macros

kcal - 598 kcal; protein - 45g; fat - 39.7g; carbs - 16.8g

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 instruction

Crack 3 eggs into a bowl, season with salt

and pepper and whisk.

Heat a skillet with 1/2 tbsp olive oil over medium heat.

Pour the eggs into the skillet to make a thin omelette.

When mostly set, place a high-protein wrap on top,

press gently and flip after 30 seconds.

With the wrap side down, spread 1 tbsp low fat

cream cheese on the egg.

Add the feta, cherry tomatoes, spinach and mozzarella.

Fold the wrap in half and heat briefly to melt the cheese.

Salt to taste at the end and enjoy!

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 meat option

ingredients

1 protein wrap
3 eggs
6 cherry tomatoes
1/2 handful fresh spinach
20g mozzarella light, shredded
1 tbsp low fat cream cheese
2-3 slices turkey breast
1/2 tbsp olive oil (for frying)
a pinch of salt and pepper
Optional: fresh herbs (like basil or parsley) for garnish

macros

KCAL - 570; Protein - 51g; Fat - 34g; Carbs - 16g

instruction

Crack 3 eggs into a bowl, season with salt and

pepper and whisk.

Heat a skillet with 1/2 tbsp olive oil over medium heat.

Pour in the eggs to make a thin omelette.

When mostly set, place a high-protein wrap on top,

press gently and flip after 30 seconds.

With the wrap side down, spread 1 tbsp low fat

cream cheese on the egg.

Add the slices of turkey breast, cherry tomatoes,

spinach and shredded mozzarella.

Fold the wrap in half and heat briefly to melt the cheese.

Season with salt, garnish with fresh herbs

if you like and enjoy!

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 burrata salad

time – 10 min

ingredients

1 ball of burrata cheese (150g)

10 cherry tomatoes
a handful of fresh rucola and basil
1 tbsp olive oil
1 tsp balsamic vinegar
a pinch of salt and pepper

macros

kcal – 621; protein – 28g; fat – 51.5g; carbs – 9g

Instruction

Place 1 ball of burrata cheese in the center of a plate.

Surround with some cherry tomatoes, a handful of fresh rucola and

basil, and drizzle with 1 tbsp olive oil and 1 tsp balsamic vinegar.

Season with some salt and pepper and you’re done!

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 garden harvest bowl

time – 30 min

ingredients

For the salad:

60g mixed salad
150g firm tofu, cut into cubes
100g broccoli florets
75g red bell pepper, chopped
25g red onion, thinly sliced
30g whole wheat croutons
1 tsp olive oil (for frying tofu and vegetables)
1 tsp olive oil (for croutons)
a pinch of salt and pepper

For the dressing:

2 tbsp low fat greek yogurt
1 tsp lemon juice
1 tsp dijon mustard
a pinch of salt, pepper and garlic powder

macros

kcal - 488; protein - 34g; fat - 21.5; carbs - 42.5g

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 instruction

First, wash and chop the mixed salad, then set it aside.

Cook the broccoli florets in boiling water for

5-7 minutes, then drain.

While the broccoli cooks, cut the tofu into cubes and
chop the bell pepper and onion.

Heat 1 tsp olive oil in a pan and sear the tofu for
5-7 minutes until golden and crispy.

Add the cooked broccoli and chopped bell pepper to

the pan, searing for another 2-3 minutes.

Season everything with a pinch of salt and pepper.

Toast the croutons in a separate pan with 1 tsp

olive oil for 2-3 minutes until golden.

For the dressing, mix 2 tbsp low fat greek yogurt, 1 tsp lemon
juice, 1 tsp dijon mustard and a pinch of salt, pepper
and garlic powder.

Combine the salad, tofu, veggies, and croutons in a bowl.

Drizzle with the dressing, toss everything together and enjoy!

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 rice paper wraps

time – 15 min

chicken option

ingredients

3 rice paper wraps

100g chicken breast, sliced
1 small carrot, julienned
5 cherry tomatoes, quartered
1/2 cucumber, thinly sliced
20g crumbled feta cheese
fresh parsley
1 tsp olive oil

macros

kcal - 479; protein - 38g; fat - 13.6g; carbs - 49.6g

Healthy Dip Sauce

(you can use it for all 3 options)

2 tbsp low fat greek yogurt

1 tsp soy sauce
1 tsp lime juice
1 tsp honey or maple syrup
a pinch of chili flakes
fresh cilantro or chives, finely chopped

macros
kcal - 38.5; protein - 3.5g; fat - 0.2g; carbs - 6g

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 instruction

Heat 1 tsp of oil in a pan over medium heat.

Sear the chicken breast until browned

and cooked through.

Slice the chicken into thin strips and season with

salt, pepper and spices of choice.

Dip your rice paper wraps in warm water for

about 5-10 seconds until they soften.

Remove the wraps from the water and place

them on a clean surface.

Add all your fillings to the center, leaving

a little space on the sides.

Fold in the sides, then gently roll from the

bottom up, keeping them tight but not too tight.

Enjoy!

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 tofu option

ingredients

3 rice paper wraps

150g firm tofu, sliced or cubed
1 small carrot, julienned
5 cherry tomatoes, quartered
1/2 cucumber, thinly sliced
20g crumbled feta cheese
fresh parsley
1 tsp olive oil

macros

kcal - 530; protein - 31g; fat - 23g; carbs - 53g

instruction

Heat 1 tsp of oil in a pan over medium heat and pan-fry the
tofu for about 5-7 minutes until crispy and golden, season
with soy sauce, salt, pepper and spices of choice.

Dip your rice paper wraps in warm water for about

5-10 seconds until they soften.

Remove the wraps from the water and place

them on a clean surface.

Add all your fillings to the center, leaving a little

space on the sides.

Fold in the sides, then gently roll from the bottom up,
keeping them tight but not too tight.

Enjoy!

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 shrimp option

ingredients

3 rice paper wraps

100g shrimps
1 small carrot, julienned
5 cherry tomatoes, quartered
1/2 cucumber, thinly sliced
20g crumbled feta cheese
fresh parsley
1 tsp olive oil

macros

kcal - 413; protein - 31g; fat - 10.3g; carbs - 49.8g

instruction

If using raw shrimps, peel and devein them. Heat 1 tsp

of oil in a pan over medium-high heat, then sear the shrimps for
2–3 min per side until pink and fully cooked.

Dip your rice paper wraps in warm water for about

5-10 seconds until they soften.

Remove the wraps from the water and place

them on a clean surface.

Add all your fillings to the center, leaving a

little space on the sides.

Fold in the sides, then gently roll from the bottom up,
keeping them tight but not too tight.

Enjoy!

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 third chapter
DINNER

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 salmon pasta

time – 20 min

ingredients

150g salmon fillet

80g whole wheat pasta
1 tsp olive oil
1-2 cloves garlic, minced
a handful spinach
8 cherry tomatoes, halved
1 1/2 tbsp low fat cream cheese
1 1/2 tsp lemon juice
a pinch of salt and pepper
fresh parsley (for garnish)

macros

kcal – 668; protein – 46g; fat – 26.6g; carbs – 63.6g

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 instruction

Start by cooking 80g of whole wheat pasta until

al dente, then drain and set aside.

Season the salmon fillet with salt and pepper.

In a skillet, heat 1 tsp of olive oil over medium heat,

sear the salmon for 4–5 minutes per side until flaky, then
remove and break into pieces.

In the same skillet, add 1–2 minced garlic cloves,

searing until fragrant.

Add a handful of spinach and 8 halved cherry

tomatoes, cooking until the spinach wilts.

Return the pasta and salmon to the skillet and add 1 1/2 tbsp
low fat cream cheese and 1 1/2 tsp lemon juice, stirring until creamy.

Season with salt and pepper, then garnish with parsley.

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 protein burger

time – 15 min

halloumi option

ingredients

whole-grain burger bun (80g)

100g halloumi cheese, sliced
1 tsp olive oil
30g romaine lettuce
40g tomatoes, sliced
2-3 pickles, sliced
1-2 thin rings of raw onion
1 tbsp low fat greek yogurt
a pinch of salt and pepper

macros

kcal – 584; protein – 30.5g; fat – 35g; carbs – 41g

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 instruction

Start by slicing the halloumi cheese.

Heat 1 tsp of olive oil in a skillet over medium heat, and sear the
halloumi slices until golden brown about 2–3 minutes per side.

Remove the halloumi and toast the burger bun in the same
skillet until lightly golden.

To arrange the burger, spread 1 tbsp of greek yogurt

on the bottom half of the bun.

Layer with romaine lettuce, the halloumi, 2–3 thin slices of

tomato, 1–2 thin rings of onion and 2–3 pickle slices.

Season with a pinch of salt and pepper, then add the top bun.

Now your halloumi burger is ready to enjoy!

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 time – 15-20 min

meat option

ingredients

whole-grain burger bun (80g)

100g lean ground beef (5-10% fat)
1 cheese slice (swiss or cheddar)
1 tsp olive oil
30g romaine lettuce
40g tomatoes
2-3 thin slices of pickles
1-2 thin rings of raw onion
1 tbsp low fat greek yogurt
a pinch of salt and pepper

macros

kcal – 584; protein – 39g; fat – 24g; carbs – 39g

instruction

To make this high-protein beef burger, season 100g of lean ground

beef with salt and pepper, shape it into a patty, and sear it in 1 tsp
of olive oil over medium-high heat for 4–5 minutes on each side.

In the last minute, add a slice of cheese on top and

cover the skillet to melt it.

Toast the burger bun in the same skillet until golden.

Spread 1 tbsp of low fat greek yogurt on the bottom bun, then add
30g romaine lettuce, the fried patty with cheese, 2–3 tomato slices,
1–2 onion rings and 2–3 pickle slices.

Add salt and pepper if desired, then top with

the other half of the bun.

Now your high-protein beef burger is ready to enjoy!

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 thai bowl

time – 20 min

ingredients

For the bowl

100g cooked white rice
100g shrimps, peeled and deveined
100g tofu, cubed and marinated in 1 tbsp soy sauce
1 tsp olive oil (for frying the shrimp)
1 tsp olive oil (for frying the vegetables)
1 red bell pepper, sliced
80g green beans, trimmed and pre-cooked

For the coconut curry sauce

120g light coconut milk
1 tbsp low fat greek yogurt
1 tsp almond or peanut butter
1 tsp curry powder
1/2 tsp ground turmeric
1/2 tsp ground ginger or 1 tsp fresh ginger, minced
a pinch of salt and pepper
1 clove garlic, minced
1 tsp lime juice

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 macros

kcal - 690; protein - 51; fat - 31.5; carbs - 54.8

instruction

Cook the white rice according to package instructions.

Marinate the tofu in 1 tbsp soy sauce for 10 minutes.

In the meantime:

Boil the green beans in salted water for 4–5 minutes

until tender but still crisp, then drain.

Season the peeled shrimps with salt and pepper.

In a skillet, heat 1 tsp olive oil and fry the shrimps for
2–3 minutes on each side until pink, then set aside.

In the same skillet, cook the tofu until golden about

5 minutes, then set aside.

Add 1 tsp olive oil and sear the green beans and bell pepper
for 4–5 minutes until softened.

Mix the coconut milk, greek yogurt, almond/peanut butter,

curry powder, turmeric, ginger, garlic, salt, pepper and
lime juice, then add to the skillet.

Let it cook for 3–4 minutes until it thickens.

Layer the ingredients in a bowl and pour the

sauce over the top.

Enjoy!

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 classic clean

time – 20 min

Salmon option

Ingredients

150g salmon fillet

100g cooked white rice
1 tsp sesame seeds (for topping)
100g green asparagus, trimmed
100g broccoli florets
6 cherry tomatoes, halved
1 tsp olive oil (for frying the salmon)
1 tsp olive oil (for frying the vegetables)
a pinch of salt and pepper
Optional: 1 tsp soy sauce or lemon juice for extra flavor

macros

kcal – 629; protein – 43g; fat – 33g; carbs – 43.4g

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 instruction

Cook the white rice according to package instructions.

In the meantime:
Wash the green asparagus and broccoli thoroughly,
trimming the woody ends of the asparagus.

Season the salmon with salt and pepper.

In a skillet, heat 1/2 tsp of olive oil over medium heat,

sear the salmon for about 4–5 minutes per side until it flakes
easily, then set aside.

In the same skillet, add the remaining olive oil and sear the
broccoli and asparagus for 5–7 minutes until tender.

Add the cherry tomatoes in the last 2–3 minutes, cooking

until they soften slightly.

To serve, place the rice on a plate, top with salmon,

broccoli, asparagus, cherry tomatoes and sesame seeds.

Then drizzle with soy sauce or lemon juice if you like.

Enjoy!

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 time – 20 min

Chicken option

ingredients

150g chicken breast

100g cooked white rice
1 tsp sesame seeds (for topping)
100g green asparagus, trimmed
100g broccoli florets
6 cherry tomatoes, halved
1 tsp olive oil (for frying the chicken)
1 tsp olive oil (for frying the vegetables)
a pinch of salt and pepper
Optional: 1 tsp soy sauce or lemon juice for extra flavor

macros

kcal – 567; protein – 56g; fat – 19g; carbs – 43.4g

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 instruction

Cook the white rice according to package instructions.

In the meantime:

Wash the green asparagus and broccoli thoroughly,

trimming the woody ends of the asparagus.

Season the chicken breast with salt and pepper.

In a skillet, heat 1/2 tsp of olive oil over medium heat,

and sear the chicken for about 5–7 minutes per side,
or until fully cooked and golden.

Remove the chicken and set aside. In the same skillet, add the
remaining olive oil and sear the broccoli and asparagus for
5–7 minutes until tender.

Add the cherry tomatoes in the last 2–3 minutes,

cooking until softened.

To serve, place the rice on a plate, top with sliced chicken,

asparagus, broccoli, cherry tomatoes and sesame seeds.

Then drizzle with soy sauce or lemon juice if you like.

Enjoy!

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 avocado pasta

time – 20-25 min

halloumi option

ingredients

80g whole-grain pasta

1/2 ripe avocado
1 tsp olive oil
1 clove garlic
10g fresh basil leaves (about a handful)
1 tsp lemon juice
10g parmesan cheese
100g halloumi cheese, sliced
a pinch of salt and pepper

macros

kcal – 771; protein – 37g; fat – 44g; carbs – 65g

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 instruction

Cook the pasta in salted water according to the package

instructions until al dente and save a few tablespoons of the
pasta water before draining.

To make the avocado pesto, blend the avocado, parmesan,

olive oil, garlic, basil, lemon juice, salt and pepper until smooth.

If the pesto is too thick, add a little pasta water to

adjust the consistency.

Heat a non-stick skillet over medium heat and fry the

halloumi slices for 2–3 minutes on each side until golden.

Toss the pasta with the avocado pesto, adding a splash

of pasta water if needed.

Plate the pasta, top it with the grilled halloumi and sprinkle
some extra parmesan on top.

Enjoy!

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 time – 25-30 min

chicken option

ingredients

80g whole-grain pasta

1/2 ripe avocado
1 tsp olive oil (for pesto)
1 clove garlic
10g fresh basil leaves (about a handful)
1 tsp lemon juice
10g parmesan cheese
100g chicken breast
1 tsp olive oil (for frying chicken)
a pinch of salt and pepper

macros

kcal – 659; protein – 47g; fat – 25.7g; carbs – 63g

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 instruction

Cook the pasta in salted water according to the package

instructions until al dente and save a few tablespoons of the
pasta water before draining.

To make the avocado pesto, blend the avocado, parmesan,

olive oil, garlic, basil, lemon juice, salt and pepper until smooth.

If the pesto is too thick, add a little pasta water to

adjust the consistency.

Heat a non-stick skillet over medium heat, add 1 tsp of olive oil,
and sear the chicken breast.

Season it with salt and pepper, then sear it for 6–7 minutes on
each side until golden brown and cooked through.

Let it rest for a few minutes before slicing into strips.

Toss the pasta with the avocado pesto, adding a splash

of pasta water if needed.

Plate the pasta, top it with the sliced chicken breast and
sprinkle some extra parmesan on top.

Enjoy!

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 power boost

time – 45 min

ingredients

200g sweet potatoes

6 cherry tomatoes
1 salmon fillet (150g)
1 tsp olive oil
20g scrambled feta cheese
100g low fat greek yogurt
1 clove garlic, minced
1/2 tsp lemon juice
1 tsp fresh chives, finely chopped
1 tsp parsley or dill
a pinch of salt and pepper

macros

kcal – 664; protein – 50.5g; fat – 30g; carbs – 50.5g

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 instruction

Preheat the oven to 400°F (200°C).

Wash the sweet potatoes and tomatoes

thoroughly, dry them afterwards.

Place the sweet potatoes on a baking tray and

bake for 20 minutes.

Season the salmon with salt, pepper and lemon juice,

then add it to the tray with the sweet potatoes.

Add the cherry tomatoes, drizzle them with olive oil,

and season with salt and pepper.

Bake everything for another 12–15 minutes, until the salmon

is cooked through and the tomatoes are soft.

Slice the baked sweet potatoes open, fluff the

inside, and fill them with crumbled feta.

Return to the oven for 5 minutes to warm the cheese.

Meanwhile, mix the greek yogurt with garlic, lemon juice,

parsley, salt and pepper for the dip.

Serve the salmon, stuffed sweet potatoes and roasted tomatoes

on a plate, sprinkle with chives and add the yogurt dip on the side.

Enjoy!

Here are the adjusted oven times for the recipe

Sweet potatoes: Bake for 30–35 min total.
Salmon: Add to the tray after 20 min and bake for 12–15
min, or longer for thicker fillets (up to 20 min).
Cherry Tomatoes: Add to the tray with the salmon and
bake for the last 12–15 min.

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 shrimp pasta

time – 20 min

ingredients

80g whole-grain pasta

180g frozen shrimps
1 tsp olive oil
1 clove garlic, minced
6 cherry tomatoes, halved
100ml low fat cream
a pinch of salt and pepper
1 tsp fresh parsley (chopped, for garnish)

macros

kcal – 642; protein - 58g; fat – 17.4g; carbs – 65.8g

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 instruction

Cook the pasta in salted water until al dente,

then drain, saving 2–3 tablespoons of pasta water.

Heat 1 tsp olive oil in a pan over medium heat.

Put the frozen shrimps straight into the pan.

Sear them for 5–7 minutes over medium heat

until the water evaporates.

Stir occasionally and cook until the shrimp turn

pink and are fully cooked.

Take the shrimp out of the pan and set them aside.

In the same pan, add the minced garlic and cook for 1 minute.

Add the cherry tomatoes and cook for 2–3 minutes until softened.

Stir in the low fat cream and the reserved pasta water.

Season with salt and pepper.

Add the pasta and shrimp to the pan and toss everything
together for 1–2 minutes until heated through.

Serve the pasta, sprinkle with fresh parsley, and enjoy!

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 lentil-burrata pasta

time – 25 min

ingredients

For the pasta:

80g lentil pasta
1/2 burrata ball (75g)
6 cherry tomatoes, halved
a handful of fresh basil leaves

For the pesto:

1 tsp olive oil
1 tsp pine nuts
1 garlic clove, minced
10 fresh basil leaves
1 tsp lemon juice
2 tbsp low fat greek yogurt
a pinch of salt and pepper
1-2 tbsp water (or more)

macros

kcal – 628; protein - 39g; fat – 28.4g; carbs – 52.4g

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 instruction

Cook the lentil pasta in salted water according to the package

instructions, then drain and save a little pasta water.

To make the pesto, blend the olive oil, pine nuts, garlic,
basil, low fat greek yogurt, and lemon juice until smooth.

Add pasta water if it’s too thick, and season with salt and pepper.

Toss the cooked pasta with the pesto, then top with the
burrata and cherry tomatoes.

Garnish with fresh basil and enjoy!

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 fourth chapter
HEALTHY SMOOTHIES

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 pink-banana-smoothie

time – 5 min

ingredients

250ml unsweetened almond milk

50g low fat greek yogurt
30g protein powder (vanilla is my favorite)
100g frozen raspberries/strawberries
1/2 banana

instruction

Combine all ingredients in a blender and blend until the mixture

is creamy. Pour your smoothie into a glass and enjoy!

macros

kcal – 287; protein – 31.5g; fat – 5g carbs – 30.7g

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 blueberry-peanut-smoothie

time – 5 min

ingredients

250ml unsweetened almond milk

100g frozen blueberries
30g protein powder (vanilla is my favorite)
1 tbsp peanut butter

instruction

Combine all ingredients in a blender and blend until the mixture

is creamy. Pour your smoothie into a glass and enjoy.

macros

kcal – 297; protein – 29.7g; fat – 12.8g; carbs – 21g

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 coconut-banana-smoothie

time – 5 min

ingredients

250ml unsweetened coconut milk

50g unsweetened coconut yogurt
30g protein powder (vanilla/coconut is my favorite)
1 banana
ice cubes

instruction

Combine all ingredients in a blender and blend until the mixture

is creamy. Pour your smoothie into a glass and enjoy.

macros

kcal – 330; protein – 27.5g; fat – 10.8; carbs – 38g

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 mango-banana-smoothie

time – 5 min

ingredients

250ml unsweetened almond milk

30g protein powder (vanilla is my favorite)
150g frozen mango
1/2 banana
ice cubes

instruction

Combine all ingredients in a blender and blend until the mixture

is creamy. Pour your smoothie into a glass and enjoy.

macros

kcal – 304; protein – 26g fat – 5g carbs – 42.2g

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 healthy-glow-smoothie

time – 5 min

ingredients

250ml unsweetened almond milk

30g protein powder (vanilla is my favorite)
1/2 avocado
1/2 banana
1 handful of fresh spinach
ice cubes

instruction

Combine all ingredients in a blender and blend until the mixture

is creamy. Pour your smoothie into a glass and enjoy.

macros

kcal – 325; protein – 28g fat – 15.3g; carbs – 24.5g

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 fifth chapter
SNACKS

If you’re ever in the mood for a sweet snack,

I recommend protein bars. They’re one of the best
options for a super easy, healthy treat that also helps
you hit your protein goals. You can find them in almost
any supermarket these days. Otherwise, I’ve included a
few of my favorite healthy snack recipes here!

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 egg bites (8 pieces)

time – 30-35 min

ingredients

4 eggs
60g spinach, chopped
60g cherry tomatoes, diced
30g low fat shredded cheese (cheddar or mozzarella)
50g mushrooms, chopped
30g onion, finely chopped
1 tsp olive oil (for searing the vegetables)
1 tsp olive oil (for greasing the muffin tin)
a pinch of salt and pepper
1/4 teaspoon garlic powder

macros

kcal – 499; protein – 38g; fat – 34.6g; carbs – 12g

(per egg bite: kcal - 62.3; protein - 4.7; fat - 4.3; carbs - 1.5)

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 instruction

Preheat the oven to 350°F (175°C) and grease

some muffin tins with 1 tsp of olive oil.

Heat 1 tsp of olive oil in a pan and sear the chopped

onions and mushrooms for 5 minutes until soft.

In a bowl, whisk the eggs and season with salt,

pepper, and garlic powder.

Add the spinach, tomatoes, cheese, and seared

onions and mushrooms. Mix well.

Pour the mixture into the muffin tins, filling each

cup about 3/4 full.

Bake for 15-20 minutes, until set and golden.

Let cool for a few minutes, then remove from

the tins and enjoy!

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 sweet potato fries

time – 75 min

ingredients

2 small sweet potatoes (200g), cut into fries

1 tsp olive oil
1 tsp paprika seasoning
1/2 tsp garlic powder
a pinch of salt and pepper
150g low fat greek yogurt
1 tsp lemon juice
1/2 tsp oregano

macros

kcal – 328; protein – 19g; fat – 6.3g; carbs – 50.8g

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 instruction

Preheat the oven to 425°F (220°C).

Cut the two sweet potatoes into fries and soak

them in cold water for 30 minutes.

Drain and pat dry.

Toss the fries with 1 tsp olive oil, 1 tsp paprika seasoning,
1/2 tsp garlic powder, and salt and pepper.

Spread on a baking sheet and bake for 25-30 minutes,

flipping halfway through.

For the dip, mix 150g of low fat greek yogurt, 1 tsp
lemon juice, 1/2 tsp oregano, salt and pepper.

Serve the fries with the dip and enjoy!

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 healthy chocolate brownies
(4 pieces)

time – 35 min

ingredients

1 mashed banana
30 g chocolate protein powder
15 g cocoa powder
30 g peanut butter
100 ml unsweetened almond milk
1/2 tsp baking powder

instruction

Preheat the oven to 180°C (356°F).

Mash the banana in a bowl, then mix in the chocolate protein

powder, cocoa powder, peanut butter, almond milk and
baking powder until smooth.

Pour the batter into a small baking pan lined with parchment
paper and bake for 20-30 minutes.

Enjoy your brownies!

macros

kcal – 452; protein – 33g; fat – 20.6g; carbs – 45.5g

per piece: kcal - 113; protein - 8.2g; fat - 5.1g; carbs - 11.4g

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 fit and creamy cheesecake
(8 pieces)

time – 50 min

ingredients

500 g low fat greek yogurt

30 g vanilla whey protein
1 packet vanilla pudding powder (37 g)
1 egg
4 egg whites
zest of 1 lemon (or lemon extract)
80g erythritol
1 tbsp agave syrup

instruction

Preheat the oven to 180°C (356°F).

Mix greek yogurt, protein powder, pudding powder,

erythritol, lemon zest and 1 egg until smooth.

Whisk the 4 egg whites until stiff and fold them

gently into the batter.

Pour into a springform lined with baking paper

and bake for 30-40 minutes.

Let it cool for an hour and enjoy!

macros

kcal – 735; protein – 91g; fat – 9.9g; carbs – 67.4g

per piece: kcal - 91.8; protein - 11.4; fat - 1.2; carbs - 8.4

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 crispy chickpea bites
(2 servings)

time – 40 min

ingredients

400 g chickpeas
1 tbsp olive oil
1/2 tsp paprika seasoning
1/2 tsp garlic powder
1/2 tsp onion powder
a pinch of salt and pepper

Instruction

Mix the olive oil and spices, then toss the rinsed and
dried chickpeas in the mixture.

Preheat the oven to 200°C (400°F) and bake for about 35 minutes,
stirring every 10 minutes, until they reach your desired crispiness.

Enjoy your tasty, crunchy snack!

macros

per serving: kcal – 407; protein – 18.4g; fat – 12.9g; carbs – 57.6g

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sliced apple and celery stacks with
peanut butter

time – 5 min

ingredients

1 apple, sliced
2 celery stacks, cut into sticks
2 tbsp peanut butter

instruction

Wash 1 apple and slice it into wedges.

Then take 2 celery stalks, wash them and cut

them into snack-sized pieces.

Place the apple slices and celery sticks on a plate with

2 tbsp of peanut butter on the side for dipping.

macros

kcal – 267; protein – 8.5g; fat – 15.5g; carbs – 29.4g

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 peanut butter banana rice cakes

time – 5 min

ingredients

3 rice cakes
1 1/2 tbsp peanut butter
1/2 banana, sliced into thin rounds

instruction

Take 3 rice cakes and spread a thin layer of peanut butter

on each - about 1/2 tbsp per rice cake.

Then slice half a banana into thin rounds and place the slices
evenly on top of the peanut butter.

macros

kcal – 302; protein – 8.5g; fat – 12.3g; carbs – 43.5g

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 We’ve reached the end of this nutrition guide, and I hope it has given you
the knowledge and tools you need to begin your journey to a healthier and
stronger version of yourself. Remember, every small step counts, and
progress takes time - so be patient and kind to yourself.

Lui s a

Generated for Ana Getsadze - [email protected]

 Disclaimer

This guide is for informational purposes only and does not replace
medical advice. Always check with your doctor before starting a new diet,
exercise routine, or making big lifestyle changes.

By following this program, you take full responsibility for your health and
actions. Luisa Giuliet cannot be held responsible for any injuries, health
issues, or other problems that might occur.

All materials provided in this program are

the property of Luisa Giuliet. They cannot be copied, shared, sold, or
published without written permission. Any misuse or unauthorized sharing
will be pursued through legal action.

Contact

If you have any questions, you can reach me at [email protected].

Generated for Ana Getsadze - [email protected]