Day 1 -Dinner: Broccoli Salad with Baked Squash Red Onion and Walnuts

Day 1

Dinner: Broccoli Salad with Baked Squash Red Onion and Walnuts

Cooking time: 40 minutes

Calories: 192

Ingredients:
  •   1 cup (140g) squash, cubed
  •   1 teaspoon extra-virgin olive oil
  •   ¼ teaspoon ground cumin
  •   ¼ teaspoon ginger powder
  •   dash of salt and pepper
  •   1 cup (91g) broccoli
  •   ½ red onion
  •   1 teaspoon crushed walnuts
  •    1 tablespoon lemon juice
How to make:
  1. Preheat the oven to 400ºF (200ºC) and prepare a baking sheet lined with parchment paper.
  2. Spread cubed squash onto the prepared baking sheet. Drizzle with olive oil and season with ground cumin, ginger powder, salt, and pepper.
  3. Roast in the preheated oven until squash is tender and lightly browned, for about 25 to 30 minutes.
  4. Meanwhile, bring 1 cup of water to a boil in a small pot. Add broccoli, cover, and cook on low heat for 5-7 minutes or until tender. Drain and set aside to cool.
  5. Peel and thinly slice the red onion. Roughly chop the walnuts.
  6. Add roasted squash, broccoli, red onion, and walnuts on a serving plate or bowl. Drizzle with lemon juice.
Nutrients

Water: 257.03 g

 

Energy: 192 kcal

 

Protein: 4.9 g

 

Total lipid (fat): 8.8 g

 

Saturated fat: 1.1 g

 

Carbohydrate: 27 g

 

Fiber, total dietary: 5.9 g

 

Sugars, including NLEA: 2 g

 

Added sugars: 0 g

 

Calcium (Ca): 113.95 mg

 

Iron (Fe): 0.63 mg

 

Magnesium (Mg): 70.29 mg

 

Phosphorus (P): 131.61 mg

 

Potassium (K): 900 mg

 

Sodium (Na): 189.97 mg

Day 1-Lunch: Roasted Salmond and Asparagus with Lemon-Pesto

Title

Lunch: Roasted Salmond and Asparagus with Lemon-Pesto

Cooking time: 30 minutes

Calories: 288

Ingredients:
  •       1 (5‑ounce) salmon fillet, boneless
  •       ¼ cup fresh basil leaves
  •       ¼ cup fresh parsley leaves
  •       1 teaspoon olive oil
  •       ½ teaspoon lemon zest
  •       1 tablespoon fresh lemon juice
  •       1 garlic clove, minced
  •      1 cup (134g) asparagus, fibrous ends trimmed
How to make:
  1.     Preheat the oven to 400°F (200°C) and prepare a baking sheet lined with parchment paper.
  2.     For the pesto, in a food processor, combine basil, parsley, olive oil, lemon zest, lemon juice, and garlic. Blend until smooth and set aside.
  3.     Place a salmon fillet and asparagus on the prepared baking sheet. Top salmon fillet with pesto.
  4.     Roast for 17 to 20 minutes or until fish begins to flake when tested with a fork.
Nutrients

Water: 253.07 g

 

Energy: 288 kcal

 

Protein: 32 g

 

Total lipid (fat): 14 g

 

Saturated fat: 2.2 g

 

Carbohydrate: 8.4 g

 

Fiber, total dietary: 3.6 g

 

Sugars, including NLEA: 2.9 g

 

Added sugars: 0 g

 

Calcium (Ca): 81.14 mg

 

Iron (Fe): 5.16 mg

 

Magnesium (Mg): 71.81 mg

 

Phosphorus (P): 366.04 mg

 

Potassium (K):  1076. 41 mg

 

Sodium (Na): 73.89 mg

Day 1-Breakfast: Chia Pudding with Kiwi and Blueberries

Day 1

Breakfast: Chia Pudding with Kiwi and Blueberries

Cooking time: 10 minutes

Calories: 295

Ingredients:
  •       2 tablespoons chia seeds
  •       1 cup (240 ml) unsweetened almond milk
  •       ½ teaspoon stevia
  •       ½ cup (75g) of blueberries
  •       ½ cup (90g) kiwi, sliced
  •       1 teaspoon pumpkin seeds
  •     1 teaspoon natural almond butter (no added sugar, no added salt)
How to make:
  1. Place chia seeds, milk, and stevia in a medium bowl or jar and stir to combine. Allow the chia seeds to settle for a few minutes, and then stir again until there are no clumps and all the chia seeds are floating and gel-like.
  2. Cover the container and refrigerate overnight or at least 2 hours.
  3. When serving, top with blueberries, kiwi, pumpkin seeds, and natural almond butter.
Nutrients

Water: 374.78 g

 

Energy: 324 kcal

 

Protein: 8.4 g

 

Total lipid (fat): 16 g

 

Saturated fat: 1.7 g

 

Carbohydrate: 34 g

 

Fiber, total dietary: 11 g

 

Sugars, including NLEA: 18 g

 

Added sugars: 0 g

 

Calcium (Ca): 551.75 mg

 

Iron (Fe): 3.2 mg

 

Magnesium (Mg): 111.88 mg

 

Phosphorus (P): 189.94 mg

 

Potassium (K): 597.84 mg

 

Sodium: (Na): 187.77 mg

Day 7-Snack: Roasted Apple with Nuts and Honey

Day 7

Snack: Roasted Apple with Nuts and Honey

Cooking time: 30 minutes

Calories: 240

Ingredients:
  •       1 large apple
  •       1 tablespoon crushed walnuts
  •       1 teaspoon dried cranberries
  •       1 teaspoon honey
  •       ½ teaspoon pure vanilla extract
  •       ¼ teaspoon ground cinnamon
How to make:
  1. Preheat the oven to 400°F (200°C) and prepare a baking dish lined with parchment paper.
  2. Wash the apple and remove the inner part with a knife. 
  3. Place walnuts, cranberries, honey, vanilla, and ground cinnamon in a small bowl. Mix to obtain a homogeneous mixture.
  4. Fill the apple with the nuts and honey mixture.
  5.  Transfer the apple to the preheated oven and bake for 25 to 30 minutes.
Nutrients

Water: 210.33 g

 

Energy: 240 kcal

 

Protein: 2.3 g

 

Total lipid (fat): 7 g

 

Saturated fat: 0.7 g

 

Carbohydrate: 47 g

 

Fiber, total dietary: 9.3 g

 

Sugars, including NLEA: 34 g

 

Added sugars: 5 g

 

Calcium (Ca): 77.4 mg

 

Iron (Fe): 1.07 mg

 

Magnesium (Mg): 15.65 mg

 

Phosphorus (P): 30.55 mg

 

Potassium (K): 288.65 mg

 

Sodium (Na): 3.56 mg

Day 7-Dinner: Jamon with Pear and Walnut Salad

Day 7

Dinner: Jamon with Pear and Walnut Salad

Cooking time: 5 minutes

Calories: 358

Ingredients:
  •       1 cup (10g) arugula
  •       1oz (28g) Jamon Serrano
  •       1oz (30g) goat cheese, crumbled
  •       ½ small pear, thinly sliced
  •       ¼ cup (37g) blueberries
  •       2 whole walnuts, crushed
  •       1 teaspoon extra-virgin olive oil
  •       1 teaspoon lemon juice
How to make:
  1. Start assembling the salad by placing the arugula on a serving plate. Add Jamon, crumbled goat cheese, pear slices, blueberries, and crushed walnuts.
  2. Drizzle with olive oil and lemon juice.
Nutrients

Water: 133.41 g

 

Energy: 358 kcal

 

Protein: 16 g

 

Total lipid (fat): 25 g

 

Saturated fat: 8.2 g

 

Carbohydrate: 21 g

 

Fiber, total dietary: 4.4 g

 

Sugars, including NLEA: 13 g

 

Added sugars: 0 g

 

Calcium (Ca): 122.95 mg

 

Iron (Fe): 1.22 mg

 

Magnesium (Mg): 21.74 mg

 

Phosphorus (P): 127.15 mg

 

Potassium (K): 219.78 mg

 

Sodium (Na): 571.73 mg

Day 7-Lunch: Chickpea and Chicken Pita Sandwich

Day 7

Lunch: Chickpea and Chicken Pita Sandwich

Cooking time: 10 minutes

Calories: 438

Ingredients:
  •       1 teaspoon extra-virgin olive oil
  •       2oz chicken breast, skinless and boneless
  •       ¼ cup (46g) canned chickpeas, drained and rinsed
  •       ½ small cucumber
  •       ¼ cup (61g) cherry tomatoes
  •       ¼ teaspoon dried basil
  •       ¼ teaspoon dried oregano
  •       1 medium whole-wheat pita bread
  •       2 teaspoons hummus
  •     ½ cup (15g) spinach
How to make:
  1. Heat a greased pan grill over medium heat. Add chicken breast, cook for about 4-5 minutes, then flip and cook for 2-3 more minutes until browned on both sides. Set aside to cool down a bit, then cut into strips.
  2. Finely dice the cucumber and cut the cherry tomatoes in half
  3. Combine chickpeas, diced cucumber, cherry tomatoes, dried basil, and oregano in a small bowl.
  4.  Slice the pita in half and heat it pita until just warm enough. Open the pocket and spread 1 teaspoon of hummus in each half. Follow with a handful of spinach and chickpea mixture.
Nutrients

Water: 129.54 g

 

Energy: 438 kcal

 

Protein: 28 g

 

Total lipid (fat): 16 g

 

Saturated fat: 2.3 g

 

Carbohydrate: 51 g

 

Fiber, total dietary: 9.9 g

 

Sugars, including NLEA: 6.7 g

 

Added sugars: 0.7 g

 

Calcium (Ca): 133.52 mg

 

Iron (Fe): 5.87 mg

 

Magnesium (Mg): 106.14 mg

 

Phosphorus (P): 330.88 mg

 

Potassium (K): 591.39 mg

 

Sodium (Na): 641.03 mg

Day 7-Breakfast: Mediterranean Style Shakshuka

Day 7

Breakfast: Mediterranean Style Shakshuka

Cooking time: 30 minutes

Calories: 346

Ingredients:
  •       ½ small red onion
  •       1 garlic clove
  •       ½ red bell peppers
  •       1 plum tomato
  •       1 teaspoon extra-virgin olive oil
  •       dash of salt and pepper
  •       ¼ teaspoon chili powder
  •       ¼ teaspoon paprika
  •       1 teaspoon tomato paste
  •       1oz (28g) feta cheese
  •       1 egg
  •       1 tablespoon freshly chopped parsley
  •      1 mini pita bread (30g)
How to make:
  1. Peel and dice the onion and garlic clove.
  2. Remove the stems, ribs, and seeds of the bell pepper, then finely chop it. Finely chop the plum tomato.
  3. Add olive oil to a cast-iron skillet and heat over medium heat. Add onion, garlic, red bell pepper, and sauté for 4-5 minutes. Season with salt and pepper.
  4. Add tomato paste, paprika, chili powder, and chopped tomato. Lower the heat and simmer for 10 minutes.
  5. Sprinkle the feta cheese and stir to mix it with the sauce.
  6. Make some space in the middle of the skillet and gently crack the egg in it.
  7. Cover the pan with a lid to cook for 8-10 minutes.
  8. Sprinkle fresh parsley and enjoy with mini pita bread.
Nutrients

Water: 112.53 g

 

Energy: 346 kcal

 

Protein: 16 g

 

Total lipid (fat): 17 g

 

Saturated fat: 6.1 g

 

Carbohydrate: 36 g

 

Fiber, total dietary: 6.2 g

 

Sugars, including NLEA: 8.2 g

 

Added sugars: 2 g

 

Calcium (Ca): 203.93 mg

 

Iron (Fe): 3.59 mg

 

Magnesium (Mg): 39.71 mg

 

Phosphorus (P): 270.33 mg

 

Potassium (K): 271.8 mg

 

Sodium (Na): 568.08 mg

Day 6-Snack: Green Olive Tapenade with Crackers

Day 6

Snack: Green Olive Tapenade with Crackers

Cooking time: 10 minutes

Calories: 265

Ingredients:
  •       ¼ cup (34g) of green olives, pitted
  •       1 teaspoon pine nuts
  •       1 teaspoon fresh basil
  •       1 teaspoon fresh parsley
  •       1 teaspoon capers, drained
  •       1 small garlic clove
  •       ½ teaspoon lemon zest
  •       1 teaspoon extra virgin olive oil
  •       Pinch of sea salt
  •      3 whole-grain crackers
How to make:
  1. Combine green olives, pine nuts, basil, parsley, capers, garlic, lemon zest, olive oil, and salt in the bowl of a food processor or blender. Blend until the mixture has a smooth consistency.
  2.  Serve green olive tapenade over whole-grain crackers.
Nutrients

Water: 37.77 g

 

Energy: 265 kcal

 

Protein: 4.5 g

 

Total lipid (fat): 19 g

 

Saturated fat: 3 g

 

Carbohydrate: 21 g

 

Fiber, total dietary: 3.6 g

 

Sugars, including NLEA: 0.6 g

 

Added sugars: 0 g

 

Calcium (Ca): 73.14 mg

 

Iron (Fe): 1.76 mg

 

Magnesium (Mg): 41.41 mg

 

Phosphorus (P): 114.7 mg

 

Potassium (K): 126.14 mg

 

Sodium (Na): 1029.22 mg

Day 6-Dinner: Mediterranean Style Stuffed Pepper

Day 6

Dinner: Mediterranean Style Stuffed Pepper

Cooking time: 40 minutes

Calories: 321

Ingredients:
  •       1 large bell pepper
  •                 3oz (85g) feta cheese
  •      1 tablespoon light cream cheese
  •      1 teaspoon extra-virgin olive oil
  •     1 teaspoon lemon juice
  •     4 black olives, pitted
  •    pinch of nutmeg and black pepper
  •    1 teaspoon freshly chopped dill
How to make:
  1. Preheat the oven to 400°F (200°C) and prepare a baking dish greased with olive oil.
  2. Wash well and cut the bell pepper in half horizontally. Remove the stems, ribs, and seeds.
  3. Add feta cheese, cream cheese, olive oil, lemon juice, and olives in a medium mixing bowl and season with nutmeg and pepper. Mix well to combine. 
  4. Place the pepper in the prepared baking dish, with the concavity facing up. Fill with cheese mixture.
  5. Transfer the baking dish to the oven for 30 minutes or until nicely browned on the surface.
  6. Before serving, sprinkle with freshly chopped dill.
Nutrients

Water: 74.75 g

 

Energy: 321 kcal

 

Protein: 14 g

 

Total lipid (fat): 23 g

 

Saturated fat: 13 g

 

Carbohydrate: 16 g

 

Fiber, total dietary: 0.6 g

 

Sugars, including NLEA: 5.7 g

 

Added sugars: 0 g

 

Calcium (Ca): 465.1 mg

 

Iron (Fe): 2 mg

 

Magnesium (Mg): 21.09 mg

 

Phosphorus (P): 313.47 mg

 

Potassium (K): 109.64 mg

 

Sodium (Na): 1182.97 mg

Day 6-Lunch: Pasta with Sun-dried Tomatoes and Feta Cheese

Day 6

Lunch: Pasta with Sun-dried Tomatoes and Feta Cheese

Cooking time: 15 minutes

Calories: 430

Ingredients:
  •       ¾ cup (68g) dry whole-wheat pasta
  •       ¼ cup (14g) of sun-dried tomatoes packed in oil
  •       1oz (28g) feta cheese, cubbed
  •       1 teaspoon extra-virgin olive oil
  •       ¼ teaspoon chili flakes
  •      ¼ teaspoon ground black pepper
How to make:
  1. Cook pasta according to package instructions. Drain and reserve ¼ cup (60ml) of cooking liquid. Transfer the cooked pasta to the pan.
  2. Add sun-dried tomatoes, feta cheese, and reserved liquid. Cook for about 2-3 minutes while stirring occasionally.
  3. Transfer pasta to a serving plate, drizzle with olive oil and sprinkle with chili flakes and pepper.
Nutrients

Water: 21.25 g

 

Energy: 430 kcal

 

Protein: 15 g

 

Total lipid (fat): 19 g

 

Saturated fat: 5.8 g

 

Carbohydrate: 54 g

 

Fiber, total dietary: 7.3 g

 

Sugars, including NLEA: 7.9 g

 

Added sugars: 0.6 g

 

Calcium (Ca): 356.67 mg

 

Iron (Fe): 4.12 mg

 

Magnesium (Mg): 92.75 mg

 

Phosphorus (P): 329.64 mg

 

Potassium (K): 313.83 mg

 

Sodium (Na): 917.04 mg