What are some nutritious snacks under 300 calories. How can you satisfy hunger with low-calorie options. Which snacks provide both protein and fiber. Where can you find quick and easy healthy snack ideas.

Understanding Hunger and Snacking Habits

Snacking doesn’t have to be a source of anxiety if you approach it with knowledge and intention. The key is distinguishing between physical hunger and what nutritionists call “head hunger”. Physical hunger develops gradually, often accompanied by stomach growling, and leaves you open to various food options. In contrast, head hunger typically strikes suddenly, triggered by external factors like advertisements or stress, and fixates on specific, often less healthy foods.

Amy S. Margulies, R.D., emphasizes that the secret to managing hunger cravings is, perhaps counterintuitively, eating balanced meals. When you’re truly satisfied, you’re less likely to seek out unnecessary snacks. This approach helps maintain both mental and physical satiety.

The Winning Combination: Produce and Protein

When it comes to choosing snacks that nourish your body and keep you feeling full, the combination of produce and protein is hard to beat. Produce is naturally low in calories but rich in fiber and water content, while high-protein foods promote longer-lasting satiety. This powerful duo provides sustained energy throughout the day, supporting your daily activities, exercise routines, and overall health.

Why is this combination so effective?

• Fiber from produce aids digestion and promotes fullness
• Protein helps build and repair tissues
• Both nutrients work together to stabilize blood sugar levels
• The combination provides a wide range of essential vitamins and minerals

Apple and Almond Butter: A Fiber-Rich Delight

One excellent snack option is a medium apple paired with two tablespoons of almond butter. This combination packs an impressive 8 grams of fiber and 7 grams of plant-based protein, all while staying under 300 calories. The natural sweetness of the apple complements the rich, creamy texture of almond butter, creating a satisfying and nutritious snack.

Nutritional breakdown:

• Calories: 272
• Protein: 7g
• Carbs: 28g (0g added sugar, 8g fiber)
• Fat: 18g

This snack offers a balance of macronutrients, providing sustained energy and helping to curb hunger between meals. The high fiber content supports digestive health, while the protein and healthy fats in almond butter contribute to feelings of fullness.

Cottage Cheese and Tomatoes: A Protein-Packed Combo

Cottage cheese is a versatile and protein-rich snack option that pairs well with various toppings. Kim Yawitz, R.D., recommends mixing cottage cheese with low-sodium taco seasoning for added flavor and topping it with cherry tomatoes to increase fiber content. This combination creates a savory, satisfying snack that’s both nutritious and delicious.

Why is cottage cheese an excellent snack choice?

Cottage cheese contains casein, a slow-digesting dairy protein that promotes prolonged feelings of fullness. This makes it an ideal snack for those looking to manage their hunger between meals. Additionally, cottage cheese is rich in calcium, which supports bone health.

Nutritional breakdown (1 cup 2% cottage cheese and 15 cherry tomatoes):

• Calories: 229
• Protein: 26g
• Carbs: 21g (0g added sugar, 3g fiber)
• Fat: 6g

For those with a sweet tooth, try scooping cottage cheese into a halved cantaloupe and sprinkling it with Grape Nuts cereal for added crunch and fiber. This variation offers a delightful mix of flavors and textures while maintaining the snack’s nutritional benefits.

High-Protein Yogurt with Berries and Walnuts: A Nutrient-Dense Treat

For a snack that tastes indulgent but remains nutritionally balanced, consider combining high-protein yogurt with fresh berries and a sprinkle of walnuts. This combination offers a perfect blend of protein, fiber, and healthy fats, all while staying within the 300-calorie range.

How to create this satisfying snack:

1. Choose a high-protein yogurt like Ratio Protein Yogurt (25g protein per serving)
2. Top with 1 cup of fresh blueberries
3. Add 1 tablespoon of crushed walnuts

Nutritional breakdown:

• Calories: 302
• Protein: 27g
• Carbs: 31g (0g added sugar, 4g fiber)
• Fat: 9g

This snack offers a delightful mix of creamy, sweet, and crunchy textures. The high protein content from the yogurt helps keep you full, while the berries provide essential vitamins and antioxidants. Walnuts add heart-healthy omega-3 fatty acids and a satisfying crunch.

Hard-Boiled Eggs on Toast: A Post-Workout Powerhouse

For a simple yet effective post-workout snack, consider pairing hard-boiled eggs with whole-grain toast. This combination provides a good balance of protein and complex carbohydrates, making it an ideal choice for muscle recovery and energy replenishment.

Why are eggs a great snack option?

Eggs are nutrient powerhouses, packed with essential vitamins and minerals. They’re particularly rich in choline, a nutrient that plays a crucial role in brain function and helps lower LDL (or “bad”) cholesterol levels. The protein in eggs also supports muscle repair and growth, making them an excellent choice after physical activity.

Nutritional breakdown (1 slice toast and 2 hard-boiled eggs):

• Calories: 260
• Protein: 17g
• Carbs: 22g (5g added sugar, 5g fiber)
• Fat: 12g

This snack offers a good balance of macronutrients, providing sustained energy and promoting satiety. The whole-grain toast adds fiber, which aids digestion and helps maintain stable blood sugar levels.

Whey Protein and Banana: An On-the-Go Energy Boost

For those always on the move, keeping a convenient and healthy snack option handy is crucial. A combination of whey protein powder and a fresh banana offers a quick, nutritious solution that’s far superior to most convenience store options.

How to prepare this portable snack:

1. Keep a scoop of whey protein powder in a shaker bottle in your car or bag
2. Grab a banana or your preferred fruit when heading out
3. Mix the protein powder with water when you’re ready to eat

Nutritional breakdown (1 scoop whey protein mixed in water and 1 medium banana):

• Calories: 229
• Protein: 25g
• Carbs: 31g (0g added sugar, 3g fiber)
• Fat: 1g

This snack provides a substantial amount of protein, which helps curb hunger and supports muscle maintenance. The banana offers quick-acting carbohydrates for energy, along with potassium and other essential nutrients. For those following a plant-based diet, consider substituting the whey protein with a high-quality vegan protein powder.

Turkey Half-Sandwich: A Classic Reimagined

Sometimes, the simplest solutions are the most effective. A turkey half-sandwich on whole wheat bread is a quick, easy, and nutritious snack option that can be customized to suit your tastes and nutritional needs.

Why choose turkey as a snack protein?

Turkey breast is a lean protein source that provides satiety without adding excessive calories from fat. It’s also rich in B vitamins, which play crucial roles in energy metabolism and brain function.

Nutritional breakdown (1 slice of bread with 3 oz white-meat turkey):

• Calories: 213
• Protein: 23g
• Carbs: 23g (5g added sugar, 5g fiber)
• Fat: 3g

To boost the nutritional value and fiber content of this snack, consider adding sliced avocado, lettuce, or tomato. These additions not only enhance the flavor and texture but also contribute additional vitamins, minerals, and healthy fats.

Shrimp Cocktail with Crudité: A Refreshing Protein Boost

For a snack that feels indulgent but remains low in calories, consider a shrimp cocktail paired with fresh vegetables. This combination offers a protein-rich option with the added benefit of fiber from the veggies.

How to prepare this refreshing snack:

1. Prepare 3 oz of cooked shrimp
2. Serve with 2 tablespoons of cocktail sauce
3. Add 1 cup of fresh vegetables (such as carrots, celery, or bell peppers)

Nutritional breakdown:

• Calories: 182
• Protein: 17g
• Carbs: 23g (4g added sugar, 5g fiber)
• Fat: 1g

This snack is exceptionally low in calories while providing a substantial amount of protein. The fresh vegetables add fiber and essential nutrients, contributing to feelings of fullness. It’s important to note that cocktail sauce can be high in sugar, so use it sparingly to keep the snack balanced.

Watermelon and Feta Salad: A Sweet and Savory Delight

For a unique and refreshing snack that combines sweet and salty flavors, try a watermelon and feta salad. This unexpected pairing offers a delightful taste experience while providing hydration and nutrients.

How to prepare this interesting combination:

1. Cube fresh watermelon
2. Crumble feta cheese over the watermelon
3. For an extra kick, sprinkle with cayenne pepper or red pepper flakes

This snack is particularly refreshing on hot days, providing hydration from the watermelon along with a boost of vitamins and minerals. The feta cheese adds protein and calcium, while the optional spices can help boost metabolism and add depth to the flavor profile.

When incorporating these snacks into your diet, remember that portion control is key. Even healthy snacks can contribute to weight gain if consumed in excess. Pay attention to your body’s hunger cues and choose snacks that not only satisfy your cravings but also provide nutritional benefits to support your overall health and wellness goals.

By opting for these nutrient-dense, low-calorie snacks, you can maintain energy levels throughout the day, support your fitness goals, and enjoy delicious flavors without compromise. Remember, the best snack is one that not only fits your nutritional needs but also satisfies your palate, making healthy eating a sustainable and enjoyable part of your lifestyle.

10 Low-Calorie, Healthy Snacks High in Protein and Fiber

SNACK TIME CAN be fraught. But it doesn’t have to be that way, as long as you make some educated choices on when and what to eat.

“When it comes to snacks, you need to decipher if you are really hungry and not just bored or stressed,” says Amy S. Margulies, R.D. “Physical hunger tends to come on gradually. May make your stomach growl. You are usually feeling more open to food options, with the goal of feeling satisfied with your snack.”

Meanwhile, “head hunger” often comes on quickly, usually with no signs from your stomach but instead signs from a commercial, advertisement, stress, or boredom. You may get stuck on having one specific food—and it’s probably one that will leave you feeling unsatisfied or guilty after.

Margulies says the key to managing your hunger cravings is (believe it or not) eating. Consuming balanced meals is the key to keeping both your mind and your body satisfied. “When you are satisfied, you are not looking for more,” she says.

So what snacks supply your body with the nutrients it needs while still being satisfying? Produce and protein are a winning combination. They provide you with energy throughout your day—vital for tackling your to-do list, exercising, and feeling healthy and strong. “Produce is low in calories but rich in filling fiber and fluid. And high-protein foods help you feel satisfied for longer,” Margulies says.

Ahead, Margulies and Kim Yawitz, R.D., a gym owner in St. Louis, share the healthiest low-calorie snacks to munch and crunch on at home or on-the-go.

Apple and Almond Butter

“A medium apple with 2 tablespoons of almond butter has a whopping 8 grams of belly-filling fiber, plus 7 grams of plant protein,” says Yawitz.

Lew Robertson, Brand X Pictures//Getty Images

Nutrition for 1 apple and 2 Tbsp almond butter: 272 calories, 7g protein, 28g carbs (0g added sugar, 8g fiber), 18g fat

Cottage Cheese and Tomatoes

Yawitz notes that cottage cheese contains casein, which is “a slow-digesting dairy protein that promotes fullness. ”

Aksana Ban//Getty Images

She says she loves to mix the nutrient-dense dairy product with a bit of low-sodium taco seasoning for flavor and top it with some cherry tomatoes to up the fiber quotient. (If you’re in the mood for something sweet, scoop out a cantaloupe and put cottage cheese in there, perhaps with some Grape Nuts cereal as a satiating topping.)

1 cup 2% cottage cheese and 15 cherry tomatoes: 229 calories, 26g protein, 21 grams carbohydrate (0 g added sugar, 3 g fiber), 6g fat

High-Protein Yogurt, Berries, and Walnuts

“Ratio Protein Yogurt tastes like pie filling and has 25 grams of protein per serving,” says Yawitz, who suggests topping it with one tablespoon of crushed walnuts and one cup of blueberries.

bauhaus1000//Getty Images

1 container of vanilla yogurt, 1 Tbsp walnuts, and 1 cup blueberries: 302 calories, 27g protein, 31g carbs, (0g added sugar, 4g fiber), 9g fat

Hard-Boiled Eggs on Toast

“Eggs are a great source of vitamins and minerals like choline, which helps lower LDL—or ‘bad’—cholesterol,” says Yawitz. “I like them hard-boiled on toast after a mid-morning workout.”

1 slice toast and 2 hard-boiled eggs: 260 calories, 17g protein, 22g carbs (5g added sugar, 5g fiber), 12g fat

Whey Protein and Banana

“Whey protein powder is a convenient on-the-go snack that’s much healthier than most gas station options,” says Yawitz. “Keep a scoop in a shaker bottle in your car, and grab a banana or your fruit of choice on your way out the door to add balance to your snack.” (If you’re plant-based, try one of these muscle-building vegan protein powders.)

Rachata Teyparsit / EyeEm//Getty Images

1 scoop whey protein mixed in water and 1 medium banana: 229 calories, 25g protein, 31g carbs (0g added sugar, 3g fiber) 1g fat

Turkey Half-Sandwich on Whole Wheat Bread

“Turkey breast is a lean protein that keeps you full without adding a bunch of calories from fat. Throw some on a slice of bread for a quick and easy snack-wich,” says Yawitz. For some extra fiber, feel free to add avocado, lettuce, and/or tomato.

1 slice of bread with 3 oz white-meat turkey: 213 calories, 23g protein, 23g carbs (5g added sugar, 5g fiber), 3g fat

Shrimp Cocktail with Crudité

“Shrimp cocktail is a refreshing, high-protein snack,” says Yawitz. “Add one cup of veggies for some fiber (and crunch!) but take it easy on the cocktail sauce, which can be high in sugar.”

4kodiak//Getty Images

3 oz shrimp with 2 Tbsp cocktail sauce and 1 cup carrots: 182 calories, 17g protein, 23g carbs (4g added sugar, 5g fiber), 1g fat

Watermelon and Feta Salad

Sweet and salty come together in this interesting combination. Margulies adds some kick to it by adding in some spices, like cayenne pepper and red pepper flakes. “You can quickly prepare this when cleaning up for dinner the night before, and portion into single-serving containers for a delicious snack over the next few days,” Margulies says.

Mix together watermelon and feta, and in a small bowl whisk canola oil, honey, red pepper flakes, cayenne pepper, and salt together. Pour on top of watermelon and feta cheese and combine. Top with fresh basil and any additional herbs and spices of choice.

1/2 cup watermelon, 1/4 cup crumbled feta, 1 Tbsp honey, 1 Tbsp canola oil: 120 calories, 4g protein, 11g carbs, 10g sugar, 1g fiber, 8g total fat

Caprese Skewer

Not only is this snack super quick to make, but it’s still an excellent source of nutrients, fiber, and protein. You’ll need wooden skewers to eat this recipe the fancy way, but you can also just eat it in a bowl.

Zana Munteanu / 500px//Getty Images

To make one serving, slice one mozzarella string cheese into five short pieces. Slide one piece onto a skewer and follow with one small cherry tomato and a piece of fresh basil. Repeat four times and drizzle with balsamic vinegar.

1 mozzarella cheese stick, 5 cherry tomatoes: 105 calories, 8g protein, 6g carbohydrates, (2g sugars, 1g fiber), 6g fat

Your Favorite Bar and Piece of Fruit

Sometimes you just don’t have the energy to put that much thought or effort into your healthy snack, especially if you’re on-the-go. Maybe all you need is something you can toss from the cabinet into your bag to take to work with you—sticking with the classics has its benefits.

Grab your favorite protein bar, jerky bar, or fiber bar, and pair it with your favorite piece of fruit. The bar will get you the protein or fiber you need to stay full—just make sure you’re picking the right kind. Not all bars are created equal. Aim for at least 3 g fiber or 15 g protein, and are made of mostly whole foods— think Kind bars. The fruit will hydrate you and provide some extra vitamins and minerals. It’ll put you just around 300 calories too—just around 200 calories for the bar, and about 50 to 70 calories for a medium sized apple or peach.

Perri O. Blumberg

Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men’s Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She’s probably seen Dave Matthews Band in your hometown, and she’ll never turn down a bloody mary. Learn more at VeganWhenSober.com.

Clean Eating 300 Calorie Snacks | The Gracious Pantry

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This list of Clean Eating 300 Calorie Snacks is perfect to pin up on your fridge for quick reference!

I have to admit that this list was entirely a selfish endeavor.

Photo by Karolina Grabowska

I’ve been struggling lately with a little bit of boredom in the kitchen. While I love to cook, every once in a while I hit a creative brick wall with the pots and pans. Kind of like writer’s block, only worse because if I don’t figure out what to cook, I don’t eat clean foods.

So I sat down and brainstormed a list that I thought you guys might find helpful as well. A list of snacks (or meals) that are around 300 calories. Some of them are exactly 300 calories and some of them are slightly over or slightly under. But not by much.

If you have any ideas to add to this list, I’m all ears! Well, actually I’m all eyes. But you get the idea.

Print The List For Your Fridge Here

Clean Eating 300 Calorie Snacks

• 2 full-fat mozzarella cheese sticks and ¼ cup almonds
• 2 full-fat mozzarella cheese sticks and 2 cups chopped apple
• 1 cup 2% cottage cheese and ½ cup (mashed for measuring) banana
• 3 ½ cups Coconut Popcorn
• 3 oz. rotisserie chicken with 1 serving of baked almond asparagus
• 1 serving spinach taco salad (raw spinach, ground turkey meat, and salsa with a few fresh toppings of your choice)
• 6 Whole grain Ak Mak crackers with 1.5 oz. medium cheddar cheese
• 1 serving homemade corn chips and ¼ cup Southwest Black Bean Dip Recipe
• 1 sprouted whole grain bagel with 1 tbsp. nut butter
• 1 sprouted whole grain bagel with ½ oz. full-fat cheddar cheese
• 1 sprouted whole grain bagel with 2 tbsp. cottage cheese and 2 thin apple slices
• 1 medium apple and 2 tbsp. peanut butter
• ½ cup plain hummus and 20 baby carrots
• Homemade soups portioned and frozen to grab later
• 1 cup Hearty Bean Chowder with one slice of wholegrain bread.
• Smoothies (the possibilities are endless!)
• Protein bars
• 2 hard-boiled eggs and 6 whole wheat Ak Mak crackers
• 3 oz. full-fat Ricotta cheese with 2 tbsp. honey and 1 cup halved strawberries
• 12 oz. Greek yogurt and 2 tbsp. honey
• 1 ½ cup cottage cheese, 2 tbsp. salsa and 4 oz. chopped or sliced cucumbers
• 3 hard-boiled eggs and 1 slice sprouted whole wheat toast

So that should give you a good start if you’ve been struggling like I have.  Now print this out and put it up on your fridge. Add to it as you find things you like, and cross off what you don’t. Soon you’ll have a “go-to” list that is tailored to your likes and needs!

This article from the Gracious Pantry® archives, originally posted 6/22/10.

Tiffany McCauley

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Who me?
I’m Tiffany, a cookbook author, food lover, mom, and writer for MSN and the AP Newswire.
   
Looking to stock your freezer for busy weeknights?
I wrote the book! Grab a copy of my book, Clean Eating Freezer Meals on Amazon here, or at select bookstores nationwide!   

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300 calorie menu – over 20 options. What to eat for dinner, lunch or breakfast? Delicious and satisfying recipes with KBJU

If you want to lose a few pounds without extreme diets, and without limiting yourself from delicious dishes, cook according to our low-calorie recipes. One serving of each meal contains 300 calories, but you won’t even feel like you’ve started a diet. Are you saying it’s impossible? Try and check! All proposed options with the calculation of KBzhu.

Contents

Important!

1. Weigh each product. “By eye” often fails us.
2. Use sugar for sweetness. deputy fit parade, stevia, erythritol. They have no calories and are not harmful to the body.
3. Avoid liquid calories (juices, smoothies, compotes…). Otherwise, there will be absolutely nothing to eat.
4. To feel full for longer, lean on protein foods.

Delicious and hearty breakfasts for 300 calories

Cheesecakes + coffee with milk

Mix in a bowl: fat-free cottage cheese, egg and oat bran flour. Form small cakes and fry them in a non-stick frying pan without oil. In order to make cheesecakes sweet, use sah. deputy with zero calories.

Ingredients and Cbju:

Fried Egg with Vegetables

Use two whole eggs and one egg white for the fried eggs. So breakfast will turn out to be balanced with the necessary amount of protein, fats and carbohydrates. Cut vegetables into any shape. Add one slice to the scrambled eggs.

Ingredients and Kbju:

Oatmeal with berries

Buy oatmeal – long cooking. She is more useful. Cook porridge with milk. Add 50 grams of any berries and a teaspoon of chia seeds. Sweeten the sah. deputy with zero calories. Instead of chia seeds, you can use one walnut or 2-3 almonds. Or add 5 g of butter to this calorie content.

Ingredients and Cbju:

Tuna Omelette + Black Milk Tea

For an omelette, beat two eggs with a fork. Salt and pepper to taste. Pour the omelette mixture into a non-stick skillet (no oil!). When it starts to set, spread the canned tuna flesh over one half. Close the tuna with the other half.

Ingredients and Cbju:

What to cook for lunch – 300 calories

Usually, a tasty and satisfying dinner requires 400-450 calories, even for slimming and keeping fit petite ladies. But if for some reason (were overdone in the morning or a party with friends is planned for the evening …) you need to fit exactly into 300 calories, see our dish options.

Chicken with vegetables + slice

Very tasty, protein-rich meal.

Chicken fillet cut into pieces. Chop all vegetables. Put the chicken with vegetables in a slow cooker or skillet. Add all spices and herbs. Put out. 5 minutes before cooking, add canned beans to the dish. Complete the finished dish with a slice.

Ingredients and Cbju:

Chicken liver with brown rice

Boil the chicken liver: put it in boiling water for 5 minutes. Measure out 30 g of brown rice and boil. Complement the dish with fresh cucumber

Ingredients and Cbju:

Braised chicken hearts with vegetables

Stew chicken hearts with onion and tomato. 5 minutes before done, add green beans. Cut a fresh cucumber for ready-made hearts.

Ingredients & Cbju:

300 calorie protein, hearty dinners

Squids stuffed with fresh cabbage

Boil two small squids (total weight when cooked no more than 200 g). Throw them in boiling water and cook for no more than 5 minutes.

Finely chop the cabbage and add salt to taste. Fill it with fat-free yogurt. Place the cooked cabbage salad in the squid carcasses. Ready! In addition, you can drink a cup of black tea with sugar 0 calories.

Ingredients and Cbju:

Canned tuna salad

Very quick recipe. You will need to buy a jar of canned tuna in its own juice. Mix it with chopped cucumbers, tomatoes and herbs. Top with natural yogurt.

Ingredients and Kbju:

Diet shawarma

Cut the pita bread into two parts. Use only one half per person for dinner. Prepare the filling: mix finely chopped boiled breast with chopped cabbage and pickles. Fill them with low-fat cottage cheese paste. Salt to taste.

Pack the stuffing into pita bread. Toast it in a dry frying pan until lightly browned.

Ingredients and Cbju:

Egg and Cucumber Salad

This is a light dinner option of eggs, cucumber and cottage cheese dressing. Boil 4 eggs. In a salad, use two whole (white + yolk) and two eggs without yolk. Chop boiled eggs, cucumbers, greens. For dressing, use soft fat-free cottage cheese and yogurt. Mix them, salt and add to the salad. Salt – to taste.

Ingredients and Kbzhu:

Menu for 300 calories: 7 dishes with calories up to 300 kcal

For those who strictly monitor the calorie content of dishes and count BJU, we have collected simple, tasty and healthy recipes that will not harm your figure .

Cauliflower Gratin

Calories – Approximately 250 Calories

Ingredients:

Preparation:

1. In a small saucepan, mix milk and water in equal proportions, add salt to taste and put on fire. When the mixture boils, add cauliflower to it, after disassembling it into small inflorescences. Boil for 10 minutes.

2. Grate the cheese. Mix half with cream, finely chopped garlic and ground white pepper.

3. Grease a baking sheet with butter, lay out the cooked cauliflower and fill with the cream cheese mixture. Place the baking sheet in an oven preheated to 200 degrees and leave for 10 minutes. After – sprinkle the dish with the remaining cheese and return to the oven for another 5 minutes.

Vegetarian curry

Calories – about 290 Calories

Ingredients:

Cooking Method:

1. In a saucepan with vegetable oil, combine the finely chopped onion and tomato paste, stir and cook for 10 minutes until the onion is soft.

2. Finely chop the greens, cut the peeled potatoes into cubes and, together with the chickpeas, add to the saucepan to the onion fried in tomato paste. Simmer for 5 minutes.

3. Add the chopped tomatoes to the vegetable mixture and cover with a glass of water. Bring to a boil, cover and simmer for 10-15 minutes. After – remove the lid and leave on fire for another 10 minutes.

4. Finally add greens and stir.

Baked Eggplant with Mushrooms

Calories – about 200 calories

Ingredients:

• 9000 4 Eggplant – 1 pc.

• Mushrooms — 150 g

• Red pepper — 1 pc.

• Onion – 1/2 pc.

• Garlic – 1 clove

• Parmesan Cheese – 50 g

• Skim milk – 50 ml

• Salt to taste

• Pepper to taste

Preparation: 90 167

1. Cut the eggplant in half, remove the tail. Make a criss-cross cut in the pulp with a knife. Put the eggplants on a baking sheet and bake in an oven preheated to 180 degrees for 15-20 minutes, then let them cool.

2. Fry finely chopped onion and garlic in a pan until tender. Add thinly sliced ​​mushrooms, salt and pepper to taste. Remove from heat after 7-10 minutes.

3. Gently de-flesh the baked eggplant, chop and add to the onion-mushroom mixture. Stir.

4. Put the finished stuffing into eggplants, sprinkle with grated cheese on top and send to the oven preheated to 200 degrees for 10-15 minutes.

Turkey Broccoli and Zucchini Roll

Calories – Approximately 230 calories

Ingredients:

90 009

Turkey fillet – 250 g

• Zucchini – 1 pc.

• Onion – 1 pc.

• Broccoli – 200g

• Tomato Paste – 40g

• Curry – 3g

• 90 004 Lemon — 1 pc.

• Salt to taste

• Black pepper to taste finely chop the broccoli. Cut the zucchini into thin slices using a vegetable peeler.

• Put the turkey on the squash slices, brush with a thin layer of tomato paste, sprinkle with onion, add broccoli, curry, drizzle with lemon juice, add salt and pepper to taste. Twist a tight roll and wrap it in parchment, and then in foil.

• Bake the finished roll in an oven preheated to 180 degrees for 35-40 minutes.

Asparagus Frittata

Calories – Approximately 260 calories

Ingredients:

Preparation:

1. Beat the eggs in a deep bowl until foamy. Add salt and pepper to taste.

2. Place the asparagus in salted boiling water, turn off the heat and leave in boiling water for a couple of minutes. Afterwards, let it dry.

3. Grease a deep frying pan with vegetable oil, pour beaten eggs into it and leave for a couple of minutes so that the lower part is lightly browned.

4. Put the asparagus on top, sprinkle with grated cheese and place the pan in the oven preheated to 180 degrees for 5-7 minutes until the eggs are completely cooked.

Shrimp Spinach Salad

Calories – Approximately 195 calories

Ingredients:

Method:

1. Boil shrimp in salted water, let cool and peel.

2. Fry the peeled shrimps in olive oil, add finely chopped garlic.

3. Cut the spinach, place on a plate and drizzle with balsamic vinegar. Then lay out the chopped cherry tomatoes and fried shrimp. Stir.

Minestrone

Calories – about 295 calories

Ingredients:

• 1 piece

• Zucchini – 100 g

• Celery Root – 100 g

• Carrot – 100 g

• Pumpkin – 100 g

• Tomatoes – 100 g

• Garlic – 10 g leek – 100 g

• Parmesan cheese – 50 g

Method of preparation:

1. Wash, peel and dice the vegetables.