What are some healthy snacks under 300 calories. How can you satisfy hunger cravings with nutritious options. Which low-calorie snacks are high in protein and fiber. Where can you find quick and easy snack ideas for weight management.

Understanding Hunger and Smart Snacking Habits

Snacking doesn’t have to be a source of guilt or confusion. By making informed choices about when and what to eat, you can satisfy your hunger while maintaining a healthy diet. The key is to differentiate between physical hunger and “head hunger” driven by stress or boredom.

Physical hunger typically develops gradually and may be accompanied by stomach growling. In contrast, “head hunger” often comes on suddenly, triggered by external factors like advertisements or emotional states. Recognizing these differences can help you make better snacking decisions.

The Importance of Balanced Meals

Consuming balanced meals is crucial for managing hunger cravings. When your body receives the nutrients it needs, you’re less likely to experience intense cravings or seek out unhealthy snacks. Balanced meals help keep both your mind and body satisfied, reducing the urge to snack unnecessarily.

Nutrient-Rich Snack Combinations for Optimal Satisfaction

When choosing snacks, aim for combinations that provide both energy and satiety. Produce and protein make an excellent pairing, offering a range of benefits:

• Produce is low in calories but high in fiber and water content, promoting fullness.
• Protein-rich foods help you feel satisfied for longer periods.
• These combinations provide sustained energy throughout the day.

By focusing on nutrient-dense options, you can tackle your daily tasks, exercise effectively, and maintain overall health and strength.

Apple and Almond Butter: A Fiber-Rich Duo

One delicious and nutritious snack option is the combination of a medium apple with two tablespoons of almond butter. This pairing offers impressive nutritional benefits:

• 8 grams of belly-filling fiber
• 7 grams of plant-based protein
• 272 calories
• 28 grams of carbohydrates (0 grams added sugar)
• 18 grams of healthy fats

The fiber content helps promote digestive health and keeps you feeling full, while the protein and healthy fats provide sustained energy. This snack is perfect for those looking to manage their weight while still enjoying a tasty treat.

Cottage Cheese and Tomatoes: A Protein-Packed Savory Snack

Cottage cheese is an excellent source of casein, a slow-digesting dairy protein that promotes fullness. When combined with cherry tomatoes, it creates a satisfying and nutritious snack. Here’s a breakdown of the nutritional content for 1 cup of 2% cottage cheese and 15 cherry tomatoes:

• 229 calories
• 26 grams of protein
• 21 grams of carbohydrates (0 grams added sugar)
• 3 grams of fiber
• 6 grams of fat

To add flavor, try mixing in some low-sodium taco seasoning. For a sweet variation, scoop out a cantaloupe and fill it with cottage cheese, perhaps adding some Grape Nuts cereal for extra crunch and nutrients.

High-Protein Yogurt with Berries and Walnuts: A Balanced Sweet Treat

For those with a sweet tooth, a high-protein yogurt paired with berries and walnuts offers a delicious and nutritious option. Using Ratio Protein Yogurt as an example, here’s the nutritional breakdown for this snack:

• 302 calories
• 27 grams of protein
• 31 grams of carbohydrates (0 grams added sugar)
• 4 grams of fiber
• 9 grams of fat

This combination provides a balance of protein, healthy fats, and antioxidants from the berries. The walnuts add a satisfying crunch and heart-healthy omega-3 fatty acids.

Hard-Boiled Eggs on Toast: A Post-Workout Protein Boost

Hard-boiled eggs on toast make for an excellent post-workout snack. Eggs are rich in choline, a nutrient that helps lower LDL (or “bad”) cholesterol. The nutritional profile for one slice of toast with two hard-boiled eggs is as follows:

• 260 calories
• 17 grams of protein
• 22 grams of carbohydrates (5 grams added sugar)
• 5 grams of fiber
• 12 grams of fat

This snack provides a good balance of protein and complex carbohydrates, helping to replenish energy stores and support muscle recovery after exercise.

Whey Protein and Banana: A Convenient On-the-Go Option

For those always on the move, whey protein powder mixed with water and paired with a banana offers a quick and nutritious snack. Here’s the nutritional breakdown:

• 229 calories
• 25 grams of protein
• 31 grams of carbohydrates (0 grams added sugar)
• 3 grams of fiber
• 1 gram of fat

This combination provides a good balance of fast-acting and slow-digesting carbohydrates, making it an ideal choice for pre- or post-workout nutrition. For those following a plant-based diet, there are numerous vegan protein powder options available that can be used as alternatives.

Turkey Half-Sandwich: A Lean Protein Snack

A simple yet effective snack is a turkey half-sandwich on whole wheat bread. Turkey breast is a lean protein source that promotes satiety without adding excessive calories from fat. The nutritional profile for a slice of bread with 3 ounces of white-meat turkey is:

• 213 calories
• 23 grams of protein
• 23 grams of carbohydrates (5 grams added sugar)
• 5 grams of fiber
• 3 grams of fat

To increase the fiber content and add more nutrients, consider adding avocado, lettuce, or tomato to your sandwich. This makes for a well-rounded snack that can easily keep you satisfied until your next meal.

Customizing Your Turkey Sandwich

There are numerous ways to customize your turkey half-sandwich to suit your taste preferences and nutritional needs:

1. Add a slice of low-fat cheese for extra protein and calcium.
2. Use mustard instead of mayonnaise to reduce calorie content.
3. Incorporate spinach or arugula for additional vitamins and minerals.
4. Try different types of whole grain bread for variety in texture and flavor.

Shrimp Cocktail with Crudité: A Refreshing Protein-Rich Snack

Shrimp cocktail paired with fresh vegetables makes for a refreshing and protein-packed snack. Here’s the nutritional breakdown for 3 ounces of shrimp with 2 tablespoons of cocktail sauce and 1 cup of carrots:

• 182 calories
• 17 grams of protein
• 23 grams of carbohydrates (4 grams added sugar)
• 5 grams of fiber
• 1 gram of fat

This low-calorie option provides a good amount of protein and fiber, helping to keep you feeling full. The vegetables add crunch and additional nutrients, making it a well-rounded snack choice.

Variations on Shrimp Cocktail

To keep this snack interesting, consider these variations:

• Use different vegetables like bell peppers, cucumber, or celery sticks.
• Try a yogurt-based dip instead of cocktail sauce for added protein.
• Season the shrimp with herbs and lemon for a different flavor profile.
• Grill the shrimp for a smoky taste.

Watermelon and Feta Salad: A Sweet and Salty Combination

For a unique and satisfying snack, try a watermelon and feta salad. This combination offers a perfect balance of sweet and salty flavors. To add some excitement, consider incorporating spices like cayenne pepper or red pepper flakes for a kick of heat.

Preparing Watermelon and Feta Salad

Here’s a simple recipe for this refreshing snack:

1. Cut watermelon into bite-sized cubes.
2. Crumble feta cheese over the watermelon.
3. Sprinkle with a pinch of cayenne pepper or red pepper flakes.
4. Add fresh mint leaves for extra flavor (optional).
5. Drizzle with a small amount of balsamic glaze if desired.

This snack is not only delicious but also hydrating, making it an excellent choice for hot summer days or post-workout refreshment.

The Role of Mindful Snacking in a Healthy Diet

While choosing nutritious snacks is important, how you consume them also plays a crucial role in maintaining a healthy diet. Mindful snacking involves paying attention to your food, eating slowly, and savoring each bite. This practice can help you better recognize feelings of fullness and satisfaction, potentially reducing overall calorie intake.

Tips for Mindful Snacking

• Avoid distractions like TV or phone while eating.
• Take time to appreciate the colors, smells, and textures of your food.
• Chew slowly and thoroughly.
• Pay attention to your body’s hunger and fullness cues.
• Ask yourself if you’re eating out of hunger or for emotional reasons.

By incorporating these mindful eating practices into your snacking routine, you can enhance your overall eating experience and potentially improve your relationship with food.

Planning and Preparing Snacks for Success

One of the keys to maintaining a healthy snacking habit is planning and preparation. By having nutritious options readily available, you’re less likely to reach for unhealthy alternatives when hunger strikes.

Strategies for Snack Preparation

1. Dedicate time each week to prepare snacks in advance.
2. Portion out snacks into individual servings for easy grab-and-go options.
3. Keep a variety of fresh fruits and vegetables washed and cut in the refrigerator.
4. Stock your pantry with healthy non-perishable snacks like nuts and seeds.
5. Invest in small, reusable containers for transporting snacks.

By implementing these strategies, you can ensure that you always have a nutritious snack on hand, whether you’re at home, work, or on the go.

Balancing Snacks with Overall Dietary Goals

While snacks can be an important part of a healthy diet, it’s crucial to consider how they fit into your overall nutritional goals. Whether you’re aiming for weight loss, muscle gain, or simply maintaining a balanced diet, your snack choices should align with these objectives.

Considerations for Different Dietary Goals

• Weight loss: Focus on low-calorie, high-fiber snacks that promote fullness.
• Muscle gain: Prioritize protein-rich snacks, especially around workout times.
• Balanced nutrition: Aim for a mix of macronutrients in your snacks.
• Specific dietary restrictions: Choose snacks that comply with your dietary needs (e.g., gluten-free, dairy-free).

Remember that snacks should complement your main meals, not replace them. By thoughtfully incorporating snacks into your diet, you can support your overall health and wellness goals while satisfying your hunger and taste preferences.

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.
   
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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.