Day 4-Breakfast: Poached Egg and Avocado Toast 

Day 4

Breakfast: Poached Egg and Avocado Toast

Cooking time: 10 minutes

Calories: 481

Ingredients:
  •   2 whole-wheat bread slices
  •   1 cup (240ml) of water
  •   2 medium eggs
  •   1 teaspoon vinegar
  •   ½ medium avocado, sliced
  •    Dash of salt and ground black pepper
How to make:
  1.     Toast bread according to your preference.
  2.     Add a cup of water to a pot and the vinegar and put to simmer. Crack one egg into a bowl.
  3.     Swirl the water using a spoon and add one egg to the middle of the whirlpool. Cover and turn off the heat and cook the egg for 6 minutes exactly. Carefully take it out and place it over the asparagus. Repeat the procedure with the other egg.
  4.     Add avocado slices to bread slices and top each piece with one poached egg. Sprinkle with a dash of salt and pepper.
Nutrients

Water: 164.35 g

 

Energy: 481 kcal

 

Protein: 25 g

 

Total lipid (fat): 24 g

 

Saturated fat: 5.4 g

 

Carbohydrate: 44 g

 

Fiber, total dietary: 10 g

 

Sugars, including NLEA: 4.7 g

 

Added sugars: 1.8 g

 

Calcium (Ca): 205.18 mg

 

Iron (Fe): 4.36 mg

 

Magnesium (Mg): 99.97 mg

 

Phosphorus (P): 419.32 mg

 

Potassium (K): 716.75 mg

 

Sodium (Na): 534.25 mg

Day 3-Snack: Crackers with Avocado Cheese and Cherry Tomatoes

dAY 3

Snack: Crackers with Avocado Cheese and Cherry Tomatoes

Cooking time: 5 minutes

Calories: 240

Ingredients:
  •       ½ avocado
  •       1 teaspoon lemon juice
  •       Dash of sea salt and freshly ground pepper
  •       2 whole-grain crispbread crackers (wassa crackers)
  •       2 tablespoons feta cheese, crumbled
  •       ¼ cup (60g) cherry tomatoes, halved
  •     4 fresh basil leaves
How to make:
  1.     Lightly mash the avocado with a fork in a small mixing bowl. Drizzle with lemon juice and season with salt and pepper.
  2.     Spread mashed avocado on the crispbread and top with crumbled cheese, tomatoes, and fresh basil or spinach.
Nutrients

Water: 83.03 g

 

Energy: 240 kcal

 

Protein: 6.9 g

 

Total lipid (fat): 14 g

 

Saturated fat: 3.5 g

 

Carbohydrate: 26 g

 

Fiber, total dietary: 9.2 g

 

Sugars, including NLEA: 2.8 g

 

Added sugars: 1 g

 

Calcium (Ca): 120.85 mg

 

Iron (Fe): 1.97 mg

 

Magnesium (Mg): 32.72 mg

 

Phosphorus (P): 94.29 mg

 

Potassium (K): 418.51  mg

 

Sodium (Na): 274.51 mg

Day 3-Dinner: Celery and Broccoli Cream Soup

Day 3

Dinner: Celery and Broccoli Cream Soup

Cooking time: 20 minutes

Calories: 275

Ingredients:
  •       ½ medium onion
  •       1 garlic clove
  •       1 teaspoon olive oil
  •       1 ½ cups celery stalks, chopped
  •       1 cup broccoli, chopped
  •       1 cup of reduced-sodium vegetable broth
  •       dash of salt and ground black pepper
  •       ½ teaspoon coriander
  •       ½ teaspoon thyme
  •       ¼ cup whole-wheat croutons
How to make:
  1. Peel and finely chop the onion and garlic.
  2. In a saucepan, add olive oil and sautée the finely chopped onion and garlic. Add chopped celery stalks and broccoli.
  3. Cook the vegetables for a few minutes, then pour the vegetable broth over.
  4. Season with salt and pepper and cook for 15-20 minutes, until the vegetables are completely softened.
  5. Blend the soup with a vertical mixer.
  6.  Pour into serving bowls, top with croutons, and enjoy warm.
Nutrients

Water: 264.68 g

 

Energy: 275 kcal

 

Protein: 8.5 g

 

Total lipid (fat): 14 g

 

Saturated fat: 0.9 g

 

Carbohydrate: 35 g

 

Fiber, total dietary: 9.8 g

 

Sugars, including NLEA: 12 g

 

Added sugars: 4 g

 

Calcium (Ca): 118.06 mg

 

Iron (Fe): 2.1 mg

 

Magnesium (Mg): 41.85 mg

 

Phosphorus (P):  109.82 mg

 

Potassium (K): 844.61  mg

 

Sodium (Na): 999.12 mg

Day 3-Lunch: Whole-Wheat Pasta with Roasted Vegetables

Day 3

Lunch: Whole-Wheat Pasta with Roasted Vegetables

Cooking time: 30 minutes

Calories: 376

Ingredients:
  •       2/3 cup (83g) zucchini, sliced
  •       ½ cup (35g) mushrooms, sliced
  •       ½ bell pepper, roughly chopped
  •       ½ teaspoon dried basil
  •       ½ teaspoon dried oregano
  •       Dash of salt and pepper
  •   1 teaspoon extra-virgin olive oil
  •       1 cup (81g) whole-wheat farfalle pasta
  •     5 leaves of fresh basil for garnish
How to make:
  1. Preheat the oven to 400ºF (200ºC) and prepare a baking sheet lined with parchment paper.
  2. Spread vegetables onto the prepared baking sheet. Drizzle with olive oil and season with basil, oregano, salt, and pepper.
  3. Roast the vegetables for about 10-15 minutes.
  4. Meanwhile, cook pasta according to package instructions. Drain well.
  5. Transfer pasta to a serving bowl and toss with the roasted vegetables. Garnish with fresh basil if desired.
Nutrients

Water: 41.51 g

 

Energy: 376 kcal

 

Protein: 14 g

 

Total lipid (fat): 7.6 g

 

Saturated fat: 1.1 g

 

Carbohydrate: 70 g

 

Fiber, total dietary: 9.6 g

 

Sugars, including NLEA: 6.4 g

 

Added sugars: 2.1 g

 

Calcium (Ca): 87.3 mg

 

Iron (Fe): 4.48 mg

 

Magnesium (Mg): 118.24 mg

 

Phosphorus (P):  313.55 mg

 

Potassium (K): 689.28  mg

 

Sodium (Na): 13.82 mg

 

Day 3-Breakfast: Banana Blueberry Toast

Day 3

Breakfast: Banana Blueberry Toast

Cooking time: 10 minutes

Calories: 322

Ingredients:
  •       2 whole-wheat bread slices
  •       2 teaspoons natural almond butter (no added sugar, no added salt)
  •       ½ medium banana, sliced
  •       ¼ cup (37g) blueberries
  •       1 teaspoon chia seeds
How to make:
  1. Toast bread according to your preference.
  2. Spread almond butter evenly on bread slices
  3. Top each slice with banana slices and blueberries.
  4. Sprinkle with chia seeds.
Nutrients

Water: 111.98 g

 

Energy: 322 kcal

 

Protein: 12 g

 

Total lipid (fat): 5.5 g

 

Saturated fat: 0.9 g

 

Carbohydrate: 58 g

 

Fiber, total dietary: 12 g

 

Sugars, including NLEA: 9.1 g

 

Added sugars: 0 g

 

Calcium (Ca): 158.3 mg

 

Iron (Fe): 2.75 mg

 

Magnesium (Mg): 105.5 mg

 

Phosphorus (P):  232.72 mg

 

Potassium (K): 509.68 mg

 

Sodium (Na): 385.9 mg

Day 2-Snack: Blackberry Banana Smoothie

Day 2

Snack: Blackberry Banana Smoothie

Cooking time: 5 minutes

Calories: 271

Ingredients:
  •       1 cup (240ml) unsweetened almond milk
  •       1 cup (150g) frozen blackberries
  •       1 frozen banana
  •       1 teaspoon chia seeds
How to make:

1. In a blender, add almond milk, frozen blackberries, banana, and chia seeds. Blend until smooth. Add ice cubes if desired.

Nutrients

Water: 453.61 g

 

Energy: 271 kcal

 

Protein: 5 g

 

Total lipid (fat): 5.5 g

 

Saturated fat: 0.5 g

 

Carbohydrate: 57 g

 

Fiber, total dietary: 13 g

 

Sugars, including NLEA: 33 g

 

Added sugars: 0 g

 

Calcium (Ca): 512.51 mg

 

Iron (Fe): 2.5 mg

 

Magnesium (Mg): 101.26 mg

 

Phosphorus (P) :  126.78 mg

 

Potassium (K):  865.21 mg

 

Sodium (Na): 179.94 mg

Day 2-Dinner: Zucchini Basil Cashew Salad with Ricotta

Day 2

Dinner: Zucchini Basil Cashew Salad with Ricotta

Cooking time: 10 minutes

Calories: 230

Ingredients:
  •   1 small zucchini
  •   1 cup (24g) fresh basil
  •   1 teaspoon olive oil
  •   1 tablespoon crumbled cashews
  •   ¼ cup (62g) ricotta cheese, crumbled
  •   1 tablespoon lemon juice
  •    pinch of pepper
How to make:
  1. Cut the zucchini into slices and finely chop the basil.
  2. Heat a pan grill over medium heat and grease it with olive oil.
  3. Add zucchini slices and grill for 2 or 3 minutes on each side.
  4. Add basil, cashews, ricotta cheese, and lemon juice in a medium bowl. Season with pepper and mix to combine.
  5. Transfer to a serving plate and enjoy!
Nutrients

Water: 251.37 g

 

Energy: 230 kcal

 

Protein: 11 g

 

Total lipid (fat): 16 g

 

Saturated fat: 5.5 g

 

Carbohydrate: 14 g

 

Fiber, total dietary: 2.7 g

 

Sugars, including NLEA: 6.1 g

 

Added sugars: 2.5 g

 

Calcium (Ca): 233.71 mg

 

Iron (Fe): 2.3 mg

 

Magnesium (Mg): 61.7 mg

 

Phosphorus (P) : 194.5 mg

 

Potassium (K):  666.78 mg

 

Sodium (Na): 81.27 mg

Day 2-Lunch: Egg Avocado and Chickpea Salad

Day 2

Lunch: Egg Avocado and Chickpea Salad

Cooking time: 20 minutes

Calories: 402

Ingredients:

For the dressing

  •       1 tablespoon lemon juice
  •       1 teaspoon extra-virgin olive oil
  •       ½ teaspoon whole-grain mustard
  •        dash of sea salt and ground black pepper

For the salad

  •   1 medium egg
  •   ½ small ripe avocado
  •   ½ cup (93g) canned reduced-sodium chickpeas, drained and rinsed
  •   1 cup (30g) baby spinach
How to make:
  1. Place all the ingredients for the dressing in a small bowl. Whisk to combine.
  2.     Place the egg in a small pot and cover it with water. Place over high heat, cover, and bring to a boil. Once boiling, remove the pot from the heat and allow it to cool down for 10 minutes. Rinse the egg under cold water, peel, slice, and set aside.
  3. Meanwhile, slice the avocado and drizzle it with lemon juice to prevent it from getting brown.
  4.  In a serving salad bowl, combine all the ingredients for the salad, including egg, avocado, chickpeas, and baby spinach. Add the salad dressing, toss and serve.
Nutrients

Water: 173.58 g

 

Energy: 402 kcal

 

Protein: 16 g

 

Total lipid (fat): 20 g

 

Saturated fat: 4.6 g

 

Carbohydrate: 27 g

 

Fiber, total dietary: 11 g

 

Sugars, including NLEA: 4.8 g

 

Added sugars: 2 g

 

Calcium (Ca): 177.89 mg

 

Iron (Fe): 3.9 mg

 

Magnesium (Mg): 87.64 mg

 

Phosphorus (P): 264.06 mg

 

Potassium (K):  752.79 mg

 

Sodium (Na): 450.25 mg

Day 2-Breakfast: Banana Oat Pancakes  

Day 2

Breakfast: Banana Oat Pancakes

Cooking time: 10 minutes

Calories: 403

Ingredients:
  •       ½ cup (60g) oat flour
  •       1 teaspoon baking powder
  •       ½ teaspoon baking soda
  •       ½ teaspoon ground cinnamon
  •       ¼ teaspoon ground nutmeg
  •       pinch of salt
  •       ½  cup (120 ml) unsweetened almond or coconut milk
  •       1 small ripe banana, mashed
  •       1 teaspoon pure vanilla extract
  •      ¼ cup (37g) blueberries
How to make:
  1. Add the flour, baking powder, baking soda, cinnamon, nutmeg, and salt to a bowl and mix thoroughly.
  2. Slowly incorporate the milk, banana, and vanilla extract. Mix with a whisk until smooth.
  3. Add coconut oil to a non-stick pan and heat over medium heat.
  4. Drop batter by large spoonfuls onto the pan, and cook until bubbles, for about 1-2 minutes. Flip and cook until browned on the other side. Repeat with the remaining batter.
  5. Serve pancakes with blueberries.
Nutrients

Water: 102.12 g

 

Energy: 403 kcal

 

Protein: 13 g

 

Total lipid (fat): 7 g

 

Saturated fat: 0.4 g

 

Carbohydrate: 72 g

 

Fiber, total dietary: 11 g

 

Sugars, including NLEA: 16 g

 

Added sugars: 2 g

 

Calcium (Ca): 520 mg

 

Iron (Fe): 4.46 mg

 

Magnesium (Mg): 30.17 mg

 

Phosphorus (P): 28 mg

 

Potassium (K): 600.21 mg

 

Sodium (Na): 1090.11 mg

Day 1-Snack: Coconut Dream in a Jar

Day 1

Snack: Coconut Dream in a Jar

Cooking time: 10 minutes

Calories: 172

Ingredients:
  •   ½ cup (120g) unsweetened coconut yogurt
  •       ¼ cup (20g) rolled oats
  •       1 teaspoon unsweetened dried cranberries
  •       ¼ cup blueberries
  •   1 teaspoon unsweetened desiccated coconut
How to make:
  1.     To the bottom of a jar, add half of the coconut yogurt, then half of the rolled oats, and dried cranberries. Repeat the procedure with the remaining yogurt, and oats.
  2.     Top with blueberries and desiccated coconut, and enjoy!
Nutrients

Water: 0.79 g

 

Energy: 172 kcal

 

Protein: 3.3 g

 

Total lipid (fat): 7.6 g

 

Saturated fat: 5.3 g

 

Carbohydrate: 25 g

 

Fiber, total dietary: 5 g

 

Sugars, including NLEA:  g

 

Added sugars: 1 g

 

Calcium (Ca): 22.45 mg

 

Iron (Fe): 0.87 mg

 

Magnesium (Mg): 0.2 mg

 

Phosphorus (P): 0.4 mg

 

Potassium (K): 254.8 mg

 

Sodium (Na): 11.5 mg