• 30 g bread
• 15 g cheese (17%)
• 15 g ham = 135 kcal
• 1 medium fruit (≈150 g) → 80 kcal
• Mixed nuts (almonds + raisins) → 110 kcal
• 17 g almonds + 4 g raisins ≈ 110 kcal (alternatively: 18 g almonds)
Choose 1 Protein + 1 Carbohydrate + 1 Vegetable + 1 Extra
90 g chicken breast / burger patty / steak / shish kebab
130 g chicken nuggets / fish nuggets
90 g fish fillet / ½ sea bream
60 g tuna
220 g falafel
180 g black-eyed beans
60 g minced meat
180 g potato (jacket / mashed / air-fried chips)
220 g bulgur / pasta
180 g rice / noodles
60 g tortilla / pita
30 g bread
100 g cucumber
100 g carrot
100 g yogurt
30 g cheese (17%)
10 g olive oil
• 80 g yogurt (0%)
• 1 fruit (≈150 g)
• 5 g honey
• Chocolate OR ice cream (max 120 kcal)
• 460 g watermelon + 60 g halloumi
• 180 g orzo + tomato + 180 g yogurt
• 2 eggs + 60 g bread/tortilla + 100 g cucumber/carrot + 10 g olive oil
• 60 g tortilla + tomato sauce + 45 g cheese + 20 g pepperoni
• 360 g ravioli/kaloyirka + 15 g grated cheese
• 60 g tortilla + 60 g tuna + 30 g mayonnaise + cucumber/carrot
• 60 g bread + 30 g cheese + 30 g turkey + 5 g margarine
• 60 g pita + 60 g halloumi + 100 g cucumber
• 250 g milk + 60 g cereal
• 1 fruit (≈150 g) → 80 kcal
🔢 Total ≈ 1,600–1,650 kcal