Ingredients:

• 1 cup plain yogurt (Greek or regular)
  
  
• 1 banana, sliced (tip: keep a few halved frozen bananas in the freezer for quick use)
  
  
• 1 tbsp puffed rice flakes (or any crispy rice cereal)
  
  
• 1 tsp honey
  
  
• 1 tsp cinnamon
  
  
• Optional: other fruit such as apple, pear, or berries
  
  

Instructions

1. Prepare the base
   Spoon the yogurt into a bowl.
   
   
2. Add the fruit
   Slice the banana (or use another fruit of your choice) and place it on top of the yogurt.
   Frozen banana halves work perfectly for a cold, creamy texture.
   
   
3. Add the crunch
   Sprinkle the puffed rice flakes over the top.
   
   

Finish and serve
Drizzle with honey, sprinkle cinnamon, and enjoy immediately.

Ingredients:

• 2 eggs

• Cooking spray (olive or avocado oil)

• 1 cucumber, sliced

• A handful of cherry tomatoes, halved

• ½ bell pepper, sliced

• 1 small cup (about 150 g) cottage cheese or low-fat white cheese (up to 5% fat)

• Salt and pepper, to taste

Instructions

1. Cook the eggs
   Lightly spray oil on a pan.
   Cook 2 eggs any way you like — fried, scrambled, or sunny-side up.
   Season with salt and pepper.

2. Prepare the sides
   Slice the cucumber, cherry tomatoes, and bell pepper.

3. Serve
   Arrange the vegetables and eggs on a plate.
   Add a serving of cottage cheese or low-fat white cheese on the side.

Ingredients (2p):

• 1 pack Skinny Pasta (low-carb pasta alternative)
  
  
• 1 onion, sliced
  
  
• 3 cloves garlic, minced
  
  
• 1 carrot, cut into thin strips
  
  
• 1 bell pepper, sliced
  
  
• 2 cups mushrooms, sliced
  
  
• 500 g tofu or chicken, cut into bite-sized pieces
  
  
• 3 tbsp soy sauce
  
  
• 2 tbsp teriyaki sauce
  
  
• ½ tsp sesame oil
  
  
• 1 tbsp olive oil
  
  

Optional toppings: sesame seeds, chopped green onion, chili flakes

Instructions

1. Cook the protein
   Heat ½ tbsp olive oil in a large pan or wok over medium heat.
   Add the tofu or chicken and sauté until golden and cooked through.
   Remove and set aside on a plate.
2. Sauté the vegetables
   In the same pan, add the remaining ½ tbsp olive oil.
   Add the onion, carrot, bell pepper, garlic, and mushrooms.
   Stir-fry for 4–6 minutes until tender but still slightly crisp.
3. Add the pasta
   Drain the liquid from the Skinny Pasta and add it to the pan.
4. Combine and season
   Return the cooked protein to the pan.
   Add soy sauce, teriyaki sauce, and sesame oil.
   Toss everything together for 2–3 minutes until evenly coated and heated through.
5. Serve and garnish
   Serve warm, topped with sesame seeds, chopped green onion, or chili flakes if desired.

Ingredients:

• 2 medium zucchinis, spiralized or cut into thin strips

• 250–300 g ground beef, chicken, or vegan meat substitute

• 1 onion, finely chopped

• 3 cloves garlic, minced

• 10–12 cherry tomatoes, halved

• 3 tbsp tomato sauce (or crushed tomatoes)

• ½ cup boiled water

• 1 tbsp olive oil

• ½ tsp cumin

• ½ tsp paprika (sweet or smoked)

• Salt and black pepper to taste

• Optional: parmesan, or fresh basil.

Instructions

1. Prepare the zucchini
Cut the zucchinis into thin strips (or use a spiralizer). Place them aside.

2. Cook the onion and garlic
Heat the olive oil in a large pan over medium heat.
Add the chopped onion and sauté for 2–3 minutes until golden.
Add the garlic and cook for another 30 seconds, until fragrant.

3. Add tomatoes and sauce
Add the cherry tomatoes and cook for 2–3 minutes until they soften.
Add the tomato sauce and pour in the boiled water to thin it slightly.
Season with cumin, paprika, salt, and pepper. Stir well.

4. Add the protein
Add the ground meat (or vegan meat) to the pan.
Cook for about 6–8 minutes, stirring occasionally, until fully cooked and mixed with the sauce.

5. Add the zucchini
Add the zucchini strips and toss gently for 2–3 minutes, just until slightly softened but still firm (“al dente”).

6. Serve and garnish
Serve warm, topped with grated parmesan, fresh basil, or chili flakes if desired.

Ingredients:

• 4–6 bell peppers, tops cut off and seeds removed
  
  
• 250 g ground beef, chicken, or vegan meat substitute
  
  
• ½ cup black lentils (uncooked)
  
  
• 1 carrot, finely chopped
  
  
• 1 zucchini, finely chopped
  
  
• 1 cup cauliflower florets, finely chopped
  
  
• 1 onion, finely chopped
  
  
• 4 cloves garlic, minced (2 for the filling, 2 for the sauce)
  
  
• 200 g chopped tomatoes (fresh or canned)
  
  
• ½ cup boiled water (for the sauce)
  
  
• 1.5 tbsp olive oil
  
  
• ½ tsp cumin
  
  
• ½ tsp paprika
  
  
• Salt and black pepper, to taste
  
  
• Optional: chickpeas
  
  

Instructions

1. Cook the lentils
   Place the lentils in a small pot with about ¾ cup of water and a pinch of salt.
   Bring to a boil, then lower the heat and cook for 10 minutes, until the lentils are half cooked. Drain any excess water and set aside.
2. Prepare the peppers
   Cut off the tops of the peppers, remove the seeds, and rinse them.
   Set aside in a pot or baking dish that fits them snugly upright.
3. Cook the filling
   In a large pan, heat 1 tbsp olive oil over medium heat.

Add the onion and sauté for 2–3 minutes until soft and golden.

Add 2 cloves of minced garlic and cook for another 30 seconds until fragrant.

Add the carrot, zucchini, and cauliflower, and sauté for about 5 minutes until they begin to soften.

Then add the ground meat (or vegan meat) and cook for another 5–7 minutes, breaking it apart with a spoon until browned and combined with the vegetables.

4. Add the lentils and seasoning
   Add the cooked black lentils, cumin, paprika, salt, and pepper.
   Mix well, then taste and adjust seasoning as needed.
5. Stuff the peppers
   Fill each pepper generously with the mixture.
   Arrange the stuffed peppers upright in a deep pan or pot.
6. Prepare the sauce
   In a small bowl or saucepan, combine chopped tomatoes, 2 cloves of minced garlic, ½ cup boiled water, and a pinch of salt. Optional: add frozen chickpeas.
   Stir well and let it simmer for 2–3 minutes to blend the flavors.
   Pour this sauce over and around the peppers.

7. Cook
Cover the pot and simmer on low heat for 40–50 minutes, or bake in the oven at 180°C (350°F) for about 45 minutes — until the peppers are tender and the sauce thickens. Enjoy!

Ingredients:

• 2 eggs
  
  
• 1-2 cups chopped vegetables (any mix you like — bell pepper, zucchini, mushrooms, onion, spinach, or broccoli)
  
  
• a few sprays of cooking oil
  
  
• 2 tbsp low-fat cheese (optional – cottage, feta, or white cheese up to 5%)
  
  
• Salt and black pepper, to taste
  
  
• Optional: paprika, oregano, or basil for extra flavor
  
  

Instructions

1. Cook the vegetables
   Heat olive oil in a pan over medium heat.
   Add the chopped vegetables and sauté for about 3–5 minutes until slightly soft.
   
   
2. Mix the eggs
   In a bowl, whisk 2 eggs with salt, pepper, and any spices you like.
   
   
3. Combine and cook
   Pour the egg mixture over the vegetables in the pan.
   Lower the heat, and cover the pan.
   Cook on low heat for about 7–10 minutes until the frittata is firm and golden underneath.
    
4. Serve - Slice and serve warm, with a side salad and a low-fat cheese

Ingredients:

• • 2 cups fresh vegetables, chopped (such as cucumber, cherry tomatoes, bell pepper, lettuce, parsley, and green onion)
    
    
  • ¼ cup frozen chickpeas
    
    
  • 50–70 g Bulgarian cheese (5% fat), cut into small cubes
    
    
  • 1 egg
    
    
  • 1 tbsp lemon juice or balsamic vinegar
    
    
  • Salt and black pepper, to taste
    
    

  Instructions

  1. Boil the egg and chickpeas
     Place the egg and frozen chickpeas together in a small pot with water.
     Bring to a boil and cook for 8–10 minutes.
     Drain, cool the egg under cold water, peel, and slice or halve.
     
     
  2. Prepare the vegetables
     Wash and chop all the fresh vegetables into bite-sized pieces.
     Add them to a large salad bowl.
     
     
  3. Add the toppings
     Add the boiled chickpeas, cubed Bulgarian cheese, and sliced egg on top of the vegetables.
     
     
  4. Dress and serve
     Drizzle with lemon juice or balsamic vinegar.
     Season with salt and pepper.

Ingredients (1 medium pizza):

• 1 medium cauliflower (about 500 g florets)
  
  
• 1 egg
  
  
• ½ cup (≈50 g) grated parmesan cheese
  
  
• ½ tsp salt
  
  
• ¼ tsp oregano or Italian herbs
  
  

Tomato sauce:

• 1 pack (≈250 g) crushed tomatoes
  
  
• 1 clove garlic, minced
  
  
• Salt, pepper, oregano, and basil to taste
  
  

Toppings (optional):

• 80 g mozzarella cheese
  
  
• Cherry tomatoes, mushrooms, spinach, or olives
  
  

Instructions:

1. Preheat oven to 200 °C (400 °F).
   
   
2. Chop or process the cauliflower into “rice.”
   
   
3. Heat a little spray oil in a large pan.
   
   
4. Cook the cauliflower 6–8 minutes over medium heat, stirring often, until softened.
   
   
5. Cool slightly, then squeeze out excess liquid.
   
   
6. Mix cauliflower, egg, parmesan, salt, and herbs in a bowl.
   
   
7. Shape into a 1 cm-thick round or square on parchment paper.
   
   
8. Bake for 20–25 minutes, until golden and firm.
   
   
9. Prepare the sauce: cook crushed tomatoes with garlic and spices for about 5 minutes.
   
   
10. Spread the sauce on the baked crust, add mozzarella and toppings.
    
    
11. Bake again for 10–15 minutes, until the cheese melts and edges are crisp.

Yummy.

Ingredients:

• • 1 protein yogurt (or Greek yogurt)

  • ½ cup frozen cranberries (if fresh, add ice)

  • 1 frozen banana (if fresh, add ice)

  • 1 tsp stevia (optional)

  Instructions:

  1. Blend all ingredients until thick and creamy

  2. Pour into a bowl.

  3. Optional: Place a few cranberries on top, or add sliced banana, coconut, or almonds for crunch.

Ingredients:

• 6 pitted dates

• 1 tsp cocoa powder

• 1 tbsp milk (regular or plant-based)

For coating:

• 1 tsp shredded coconut

Instructions:

1. Blend the dates, cocoa, and milk until smooth.

2. Roll into small balls.

3. Coat each ball with shredded coconut.

4. Refrigerate for 15–20 minutes to set.

Ingredients:

• 2 cups watermelon cubes (cold and seedless)

• 60–80 g Bulgarian cheese (or feta), crumbled

Instructions:

1. Place the watermelon cubes in a bowl or on a plate.

2. Sprinkle the crumbled cheese on top.

3. Serve cold — sweet, salty, and refreshing! 💦