What are some healthy snack options under 300 calories. How can I satisfy my hunger between meals without derailing my diet. Which nutrient-dense foods make the best low-calorie snacks.

Protein-Packed Dairy and Nut Combos

Combining protein-rich dairy products with nuts creates satisfying snacks that keep you feeling full. Here are some tasty options under 300 calories:

• 2 full-fat mozzarella cheese sticks with 1/4 cup almonds
• 1 cup 2% cottage cheese with 1/2 mashed banana
• 3 oz full-fat ricotta cheese with 2 tbsp honey and 1 cup halved strawberries
• 12 oz Greek yogurt with 2 tbsp honey

These snacks provide a good balance of protein, healthy fats, and carbohydrates to sustain your energy levels between meals. The protein and fat content helps promote satiety, while the fruit adds natural sweetness and extra nutrients.

Whole Grain Cracker and Cheese Pairings

Whole grain crackers paired with cheese offer a satisfying crunch along with protein and complex carbohydrates. Try these combinations:

• 6 whole grain Ak Mak crackers with 1.5 oz medium cheddar cheese
• 2 hard-boiled eggs with 6 whole wheat Ak Mak crackers

The fiber in whole grain crackers aids digestion and helps keep you feeling full. Cheese provides calcium and protein, making these snacks both nutritious and delicious.

Fruit and Nut Butter Duos

Pairing fruit with nut butter creates a perfect balance of natural sugars, fiber, healthy fats, and protein. Consider these options:

• 1 medium apple with 2 tbsp peanut butter
• 1 sprouted whole grain bagel with 1 tbsp nut butter

The natural sweetness of fruit combined with the richness of nut butter satisfies cravings while providing sustained energy. These snacks are portable and easy to prepare, making them ideal for on-the-go eating.

Veggie-Based Snacks for Extra Nutrients

Incorporating vegetables into your snacks boosts your nutrient intake while keeping calories low. Try these veggie-centric options:

• 1/2 cup plain hummus with 20 baby carrots
• 1 serving of baked almond asparagus with 3 oz rotisserie chicken
• 1 1/2 cups cottage cheese with 2 tbsp salsa and 4 oz chopped cucumbers

These snacks provide a variety of vitamins, minerals, and antioxidants while offering different textures and flavors to keep your palate interested. The combination of vegetables with protein sources like hummus, chicken, or cottage cheese creates well-rounded mini-meals.

Homemade Snacks for Portion Control

Preparing snacks at home allows you to control ingredients and portion sizes. Consider these homemade options:

• 3 1/2 cups coconut popcorn
• 1 serving homemade corn chips with 1/4 cup Southwest Black Bean Dip
• Homemade soups portioned and frozen for later

By making snacks yourself, you can avoid added preservatives and excessive sugar or salt often found in packaged foods. Portioning snacks in advance helps prevent overeating and ensures you stay within your calorie goals.

Quick and Easy Protein Sources

For those times when you need a quick protein boost, these snacks can be prepared in minutes:

• 3 hard-boiled eggs with 1 slice sprouted whole wheat toast
• 3 oz rotisserie chicken with a side of vegetables
• Protein bars (look for options with minimal added sugars)

Protein-rich snacks help maintain muscle mass, promote satiety, and stabilize blood sugar levels. These options are particularly beneficial after workouts or during busy days when you need sustained energy.

Smoothies and Liquid Snacks

Smoothies and other liquid snacks can be nutrient-dense and filling when prepared with the right ingredients. Consider these options:

• Customized smoothies with a balance of fruits, vegetables, and protein sources
• 1 cup Hearty Bean Chowder with one slice of whole grain bread

Liquid snacks can be an excellent way to increase your intake of fruits and vegetables. Adding protein sources like Greek yogurt or protein powder to smoothies helps make them more satisfying and nutritionally complete.

Tips for Creating Your Own 300-Calorie Snacks

When designing your own snacks, keep these principles in mind:

1. Aim for a balance of macronutrients (protein, carbohydrates, and healthy fats)
2. Include fiber-rich foods to promote fullness
3. Choose whole, minimally processed ingredients
4. Use measuring tools to ensure accurate portion sizes
5. Experiment with different flavor combinations to prevent boredom

By following these guidelines, you can create a variety of satisfying snacks that fit within your calorie goals and support your overall health.

The Importance of Snacking in a Balanced Diet

Why is snacking important in maintaining a healthy diet? Properly planned snacks can:

• Help stabilize blood sugar levels throughout the day
• Prevent overeating during main meals
• Provide additional nutrients that may be missing from larger meals
• Boost energy levels and improve focus between meals
• Support muscle recovery and growth when consumed post-exercise

By incorporating nutrient-dense snacks into your daily routine, you can support your body’s needs and maintain a more consistent energy level throughout the day.

Mindful Snacking Practices

How can you make the most of your snacking habits? Consider these mindful eating practices:

• Pay attention to hunger and fullness cues
• Eat slowly and savor each bite
• Avoid distractions like TV or smartphones while snacking
• Choose snacks that you truly enjoy, not just those that are low in calories
• Plan snacks in advance to avoid impulsive choices

By approaching snacking mindfully, you can derive more satisfaction from your food choices and better tune in to your body’s needs.

Adapting Snacks to Specific Dietary Needs

How can you modify these snack ideas for different dietary requirements? Consider these adaptations:

• For vegan diets: Replace dairy products with plant-based alternatives like almond yogurt or cashew cheese
• For gluten-free diets: Substitute whole grain crackers with gluten-free options or use vegetable slices as a base
• For low-carb diets: Focus on protein and healthy fat combinations, such as hard-boiled eggs with avocado
• For high-protein diets: Incorporate more lean meats, Greek yogurt, or protein powders into your snacks

By making simple substitutions, you can adapt these snack ideas to fit various dietary needs while still maintaining their nutritional value and keeping them under 300 calories.

The Role of Hydration in Snacking

How does hydration relate to snacking habits? Proper hydration is crucial for several reasons:

• Thirst can sometimes be mistaken for hunger, leading to unnecessary snacking
• Drinking water before a snack can help promote fullness and prevent overeating
• Some snacks, like fruits and vegetables, contribute to your daily fluid intake
• Staying hydrated supports overall health and can improve energy levels

Consider pairing your snacks with water or herbal tea to enhance hydration and promote a feeling of fullness. This practice can help you distinguish between true hunger and thirst, potentially reducing overall calorie intake.

Seasonal Snacking for Variety and Freshness

How can seasonal eating enhance your snacking experience? Incorporating seasonal produce into your snacks offers several benefits:

• Seasonal fruits and vegetables are often more flavorful and nutrient-dense
• Buying seasonal produce can be more cost-effective
• Varying your snacks with the seasons prevents boredom and ensures a diverse nutrient intake
• Seasonal eating connects you with local food systems and can be more environmentally sustainable

Consider adapting your snack choices to align with seasonal availability. For example, enjoy fresh berries and melon in summer, apples and pears in fall, citrus fruits in winter, and asparagus and peas in spring.

Meal Prep Strategies for Convenient Snacking

How can meal prepping improve your snacking habits? Implementing meal prep for snacks offers several advantages:

• Ensures healthy options are readily available, reducing the temptation of less nutritious choices
• Saves time during busy weekdays
• Helps with portion control and calorie management
• Reduces food waste by planning snacks in advance
• Allows for batch cooking of items like homemade energy bars or portioned soups

Consider setting aside time each week to prepare and portion snacks. This might include washing and cutting vegetables, portioning out nuts and seeds, or preparing homemade dips and spreads. Store these items in clear containers in your refrigerator or pantry for easy access throughout the week.

Balancing Macronutrients in Snacks

Why is it important to balance macronutrients in your snacks? A well-balanced snack that includes protein, complex carbohydrates, and healthy fats can provide several benefits:

• Promotes longer-lasting satiety
• Helps stabilize blood sugar levels
• Provides a more diverse range of nutrients
• Supports energy levels and cognitive function
• Aids in muscle recovery and growth when consumed post-exercise

Aim to include at least two macronutrients in each snack. For example, pair a complex carbohydrate like whole grain crackers with a protein source like hummus, or combine fruit (carbohydrate) with nuts (protein and healthy fats).

The Psychology of Snacking

How does psychology play a role in our snacking habits? Understanding the psychological aspects of snacking can help you make more mindful choices:

• Emotional eating: Recognize when you’re eating due to stress, boredom, or other emotions rather than true hunger
• Food associations: Be aware of habits like snacking while watching TV, which can lead to mindless eating
• Portion distortion: Use measuring tools or visual cues to maintain appropriate portion sizes
• Variety seeking: Understand that craving variety is natural and can be satisfied with a diverse range of healthy snacks
• Social influence: Be mindful of how social situations impact your snacking choices

By being aware of these psychological factors, you can develop strategies to make more conscious snacking decisions that align with your health goals.

Incorporating Superfoods into Snacks

How can superfoods enhance the nutritional value of your snacks? Superfoods are nutrient-dense ingredients that can significantly boost the health benefits of your snacks:

• Berries: Rich in antioxidants and fiber
• Nuts and seeds: Provide healthy fats, protein, and minerals
• Leafy greens: High in vitamins, minerals, and phytonutrients
• Fermented foods: Support gut health and provide probiotics
• Cacao: Contains antioxidants and may improve mood

Try incorporating these superfoods into your snacks. For example, add a handful of berries to your Greek yogurt, sprinkle chia seeds on your smoothie, or enjoy dark chocolate with almonds for a nutrient-packed treat.

The Impact of Snacking on Weight Management

How does snacking affect weight management efforts? When approached mindfully, snacking can support weight management in several ways:

• Prevents extreme hunger that can lead to overeating at main meals
• Helps maintain steady blood sugar levels, reducing cravings
• Provides opportunities to increase nutrient intake
• Can boost metabolism when snacks are spaced appropriately throughout the day
• Allows for more flexibility in daily eating patterns

However, it’s crucial to choose nutrient-dense snacks and be mindful of portion sizes. The 300-calorie snack options provided in this article can be part of a balanced approach to eating that supports weight management goals.

Snacking for Different Lifestyles

How can you adapt your snacking habits to fit different lifestyles? Consider these scenarios:

• For busy professionals: Focus on portable, non-perishable snacks like nuts, dried fruit, or protein bars
• For athletes: Choose snacks that support performance and recovery, such as fruit with nut butter or Greek yogurt with granola
• For parents: Opt for family-friendly snacks that are easy to prepare and nutritious, like veggie sticks with hummus or homemade trail mix
• For students: Select brain-boosting snacks rich in omega-3s and antioxidants, such as walnuts or blueberries
• For night shift workers: Choose snacks that provide sustained energy without disrupting sleep, like a small turkey sandwich on whole grain bread

By tailoring your snack choices to your lifestyle and daily routine, you can ensure that your snacking habits support your overall health and wellness goals.

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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7 RD-Approved Snacks Under 300 Calories | Nutrition

by MyFitnessPal’s Recipes

November 2, 2020

5/5
(3)

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Smart snacks can help control appetite, prevent you from overeating during your next meal and boost your energy levels without the sugar crash that often comes from eating processed foods. Registered dietitians give these sweet and savory snacks rave reviews and also share tips for getting the most out of each recipe.

Discover and log these recipes and more in the MyFitnessPal app!

1. CARROT CAKE ENERGY BARS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 213; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 100mg; Carbohydrate: 24g; Dietary Fiber: 3g; Sugar: 17g; Protein: 5g

2. SAVORY ALMOND FLOUR MUFFINS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 260; Total Fat: 22g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 31mg; Sodium: 138mg; Carbohydrate: 9g; Dietary Fiber: 4g; Sugar: 1g; Protein: 11g

3. BLUEBERRY-AVOCADO SMOOTHIES | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 288; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 3mg; Sodium: 281mg; Carbohydrate: 36g; Dietary Fiber: 9g; Sugar: 21g; Protein: 8g

4. TURKEY PEPPERONI ZUCCHINI PIZZAS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 220; Total Fat: 17g; Saturated Fat: 5g; Monounsaturated Fat: 5g; Cholesterol: 30mg; Sodium: 472mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 6g; Protein 12g

5. KALE EGG-WHITE QUICHE WITH SWEET POTATO CRUST | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 152; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 126mg; Sodium: 207mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 3g; Protein: 13g

6. RED LENTIL-BEET HUMMUS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 128; Total Fat: 6g; Saturated Fat:1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 223mg; Carbohydrate: 16g; Dietary Fiber: 5g; Sugar: 7g; Protein: 8g

7. NO-BAKE CASHEW COCONUT ENERGY BARS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 196; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 5mg; Carbohydrate: 19g; Dietary Fiber: 3g; Sugar: 11g; Protein: 4g

TagsRD approvedrecipe roundupsrecipessnackunder 300 calories

About the Author

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 Kbju:

7 dinners up to 300 kcal for those who are already thinking about summer

Low fat

7 dinners up to 300 kcal for those who are already thinking about summer

50521 /16.02.2018

Dinner is probably one of the most important meals for those who want to lose weight. But there are not so many requirements for it. First, it must be. Ideally, three to four hours before going to bed. That is, if you go to bed at 23:00, then you can have dinner at 20:00. No refusals to eat after 18:00! Secondly, it should not contain carbohydrates (garnish), but only easily digestible protein (cottage cheese, eggs, fish, lean meat) and vegetables. Thirdly, you do not need more than 300 kcal at night.

Here are seven ideas for you.

#1 Broccoli Feta Omelet

Ingredients

Cooking instructions

• 1 Place a small frying pan over medium heat and brush with any oil suitable for frying.
• 2 Whisk the eggs thoroughly with salt and pepper and pour into the heated frying pan.
• 3 When the bottom layer has set, evenly spread the broccoli cut into small florets on the omelet.
• 4 Feta cheese crumbled on top of the broccoli.
• 5 Reduce the heat to low, cover the pan with a lid and cook the omelet for 2-3 minutes, until the top layer is cooked through and the broccoli is bright green.
• 6 Put the omelet on a plate and sprinkle with fresh parsley.

#2 Asparagus Puffed Frittata

Ingredients

150 g	asparagus
12 pcs.	cherry tomatoes
6 pcs.	eggs
to taste	olive oil
to taste	salt, pepper

• 1 Preheat the oven to 200 degrees.
• 2 Wash the asparagus and break off the hard ends. Cut it lengthwise and, if it’s too long, cut it in half. Grill the asparagus in a dry frying pan for 5-7 minutes on each side.
• 3 Grease an oven pan (without plastic on the handle) or an oven dish with olive oil. Lay out the halved tomatoes. Lay the asparagus on top. Whisk the eggs with salt and pepper and carefully pour over the asparagus and tomatoes.
• 4 Place on the stove until the bottom layer of eggs sets. Then put in the oven for 15 minutes or until the frittata is done.

#3 Egg soup

Ingredients

Cooking instructions

• 1 Pour water into a small saucepan.
• Frozen vegetable or chicken broth can be used instead of water.
• 2 Grate or finely chop the ginger.
• 3 Add soy sauce, sesame oil, ginger, frozen vegetables, salt and pepper.
• 4 Bring to a boil, reduce heat to low and simmer for about 5 minutes.
• 5 Beat the eggs separately.
• 6 While constantly stirring the soup, pour in the eggs in a thin stream.
• 7 Continue stirring the soup thoroughly for another minute, until the egg mixture is distributed in separate small fibers throughout the soup and is completely cooked.
• 8 Pour the soup into bowls and sprinkle with fresh green onions.

#4 Falafel

Ingredients

1 pc.	fresh chilli
50 g	cashew
50 g	coconut cream
2 teeth	garlic
½ lemon	juice
3-5 branches	parsley
½ medium	bow
1 tsp	zira
2 tbsp	linen
to taste	salt, pepper
2 cans	canned chickpeas
16 pcs.	cherry tomatoes
100 g	spinach
100 g	salad leaves to choose from

Cooking instructions

• 1 In a blender or food processor, puree the chili (without tail and seeds), cashews, coconut cream, garlic, onion, lemon juice, parsley (with sprigs), flax and spices. If the mass is too dry and does not mix, you can add a little water, the main thing is not to overdo it. Add chickpeas to the mass and continue to puree until the maximum creamy consistency. Add salt as needed.
• In fact, it is not necessary to wait for a perfectly smooth and homogeneous mass. It’s okay if here and there unground chickpeas or other ingredients will be visible.
• 2 Pour the mixture into a dish and stir thoroughly again.
• 3 Heat a heavy-bottomed pan or wok and grease with suitable oil. From the mass for falafel we sculpt balls about the size of a golf ball (weight 40-45 g). You should get 16 balls. Put the falafel in the pan and lightly crush.
• We do not throw falafel into boiling oil, but lightly fry on both sides. Because of this, the center will not fry as much as in the original. We compensate for this with a flatter shape.
• 4 Fry the falafel for 1-2 minutes on each side. While the falafel is frying, mix the spinach and lettuce in a deep bowl, cut the cherry tomatoes (4 per serving) and season with lemon juice.
• 5 Spread cooked falafel over salad (4 per serving).

#5 Chicken Cobb Salad

Ingredients:

1 pc. (200 g)	chicken breast
1 large (350 g)	tomato
1 large (200 g)	cucumber
1 pc. (150 g)	sweet pepper
1 pc. (250 g) 160	avocado
2 pcs.	egg
to taste	salt, pepper
to taste	olive oil

Cooking instructions

• 1 Bake chicken breast in your favorite way.
• 2 Hard boil eggs.
• 3 Cut all the ingredients into cubes of approximately the same size, salt, pepper and season with olive oil.

#6 Tuna Cheese Boats

Ingredients

1 pc.	medium Chinese cabbage
2 small jars 80 g each	tuna in olive oil
1 pack (250 g)	cottage cheese 5%
6 pcs.	cherry tomatoes
4-5 branches	parsley
2 teeth	garlic
to taste	salt, pepper

Cooking instructions

• 1 Mash cottage cheese with tuna from both cans and butter from one can.
• 2 Add minced garlic and finely chopped parsley. Salt and pepper to taste.
• 3 Separate Chinese cabbage into leaves. We leave the largest leaves, which are on top, for another occasion, and put 10-12 lower “boats” on a plate.
• 4 Stuff each boat with 1-2 teaspoons of tuna cheese mixture and top with 2 quarters of cherry tomatoes.

#7 Garlic Spinach Shrimp

Ingredients

3 cloves	garlic
10-15 g	ginger
⅓ pcs.	chile
4 pcs.	tiger prawns
¼ tsp	salt
½ tsp.	black pepper
½ tsp.	red pepper
20 ml	soy sauce
80 g	spinach
pinch	sesame

• 1 Cut off the head of the shrimps, clean them from legs and shell. We make a longitudinal incision along the back and take out the intestine.
• 2 Cut the garlic into thin slices, mince the ginger and cut the chili into rings.
• 3 Pour some olive oil into a hot frying pan and fry the garlic, ginger and chili.
• 4 After a minute, add the shrimp.
• 5 Salt, pepper and fry until tender, about 5 minutes.
• 6 When the shrimp are almost ready, add the soy sauce and wait for it to evaporate.
• 7 Only then add the spinach.
• We wait another minute, turn off the heat and stir everything thoroughly until the spinach is reduced.
• 8 Put the dish on a plate and sprinkle with sesame seeds.

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Recipe: 3 recipes for oatmeal for those who are tired of everything

We asked the editorial chef, Yana Kanonik, to do at least something with oatmeal so that it would no longer remind of the culinary masterpiece of kindergartens.