Check out the recommended diet plan created especially for us by a dietitian. Find out how delicious and filling healthy meals can be!


Tuna salad (1 serving)


  • 3-4 cups baby spinach
  • 75-100 g cooked quinoa
  • 1 tuna can (150 – 180 grams)
  • ½ avocado
  • Salt and pepper

    Place spinach on a plate. Heat quinoa, add tuna and sliced avocado. Mix well with a fork. Add the mix to spinach and sprinkle with salt and pepper.

    DINNER 2

    Wholemeal spaghetti with salmon (recipe for 3-4 servings)


  • 250 g wholemeal spaghetti
  • 1 clove minced garlic
  • ½ tablespoon salt
  • ½ tablespoon black pepper, freshly ground
  • 1 tablespoon olive oil
  • 4 pieces salmon, approximately 100 g each
  • ¼ fresh basil, chopped
  • 3 tablespoons capers
  • 2 tablespoons lemon juice
  • 2 cups baby spinach leaves

    Place a big pot with water and salt on the heat and bring to boil. Cook pasta al dente, stirring occasionally (8-10 minutes). Drain the water and transfer pasta into a big bowl. Add garlic, extra-virgin oil, salt and pepper. Mix well.
    Meanwhile, heat the olive oil in a pan on a medium-high heat. Sprinkle the salmon with salt and pepper. Add fish into the pan and cook for 3-4 minutes on each side, then turn off the heat and remove the salmon.
    Add basil, capers and lemon juice to the pasta and mix well. Prepare 4 plates and place ½ spinach on each of them. Add ¼ pasta and a piece of tuna.

    DINNER 3

    Turkey breast with brown rice (5-6 servings)


  • 1⅓ cups round grain brown rice
  • ½ teaspoon Kosher salt
  • 3 cups chicken soup
  • 1 turkey breast (approximately 1 kg, bone included)
  • 1 tablespoon olive oil
  • ½ teaspoon freshly ground black pepper
  • 1 teaspoon soy sauce
  • 4 cups baby spinach
  • 1 handful green onion, chopped
  • 1 teaspoon sesame oil
  • 1 teaspoon sesame seeds (optional)

    Pre-heat the oven to 200°C. Into a pot on medium heat add rice, ¼ tablespoon of salt, 2 cups of chicken soup and a cup of water, Cover and bring the contents to boil. Reduce the heat to minimum and cook until the rice gets tender (approximately 45 minutes).
    Meanwhile, place turkey in a tray lined with aluminium foil or cooking paper and brush it with oil. Sprinkle it with ¼ tablespoon of salt and ½ teaspoon of pepper and brush with ½ tablespoon of soy sauce. Place it in the oven until the turkey is well cooked (50 -54 minutes, turn off after 20-25 minutes). Take the turkey out of the oven and transfer it onto a knife board. Cover with foil and leave to rest for 5 minutes.
    Mix spinach, green onion and ½ teaspoon of soy sauce with rice and a cup of chicken soup.
    Cut the turkey into thin slices, brush each piece with sesame oil and sprinkle with sesame seeds if you wish.

    DINNER 4

    Salad with pasta and vegetables (recipe for 3-4 servings)


  • 300 grams of wholemeal fusilli pasta
  • 250 grams of cheddar cheese
  • 3-4 broccoli florets
  • 200 g cherry tomatoes
  • 50 g pitted green olives

  • 6 tablespoons olive oil
  • 2 tablespoons white vinegar
  • 2 tablespoons parsley
  • 1 tablespoon lemon juice
  • 1 clove minced garlic
  • 1 teaspoon dried basil
  • ¼ teaspoon dried chili pepper
  • dried oregano

    Place ingredients for the sauce in a jar and stir it well.
    Boil the wholemeal pasta and leave to drain. Bring a pot of water to a boil and scald the broccoli and cauliflower florets so that they stay crispy. Drain and leave them to cool. Cut the tomatoes into quarters or halves, cheese into cubes. In a big bowl, mix the wholemeal pasta with vegetables, cubes of cheese and olives.
    The salad is served with sauce.

    DINNER 5

    Spring salad with shrimps (1 serving)


  • 1 tablespoon peanut butter
  • 1 ½ teaspoon sesame oil
  • 1 teaspoon rice vinegar
  • 1 teaspoon maple syrup
  • 1 teaspoon tamari or soy sauce
  • 1 teaspoon water
  • ½ teaspoon minced garlic
  • ground chilli pepper (optionally)
  • 3 handfuls salad
  • 100 g boiled shrimps
  • ¼ cup chopped red cabbage
  • ¼ cup sliced red chili pepper
  • ¼ cup carrot sticks
  • ¼ cup cucumber sticks
  • ¼ cup avocado
  • mint and sesame seeds

    Shrimps (peeled shrimps):
    Fill a pot with water. Keep on high heat until the water is boiling, then add shrimps. Boiled for 1-2 minutes at a high temperature, and then turn off the heat. Leave them in hot water for 5-10 minutes, until they turn pink.
    Dressing: Whisk peanut butter with oil, maple syrup, soy sauce (tamari), water, garlic and ground chilli pepper until you get a fine blend.
    Salad: Mix salad, shrimps, rice, cabbage, slices of chilli pepper, carrot, cucumber and avocado in a bowl. Add dressing and top with sesame seeds to taste.

    DINNER 6

    Spinach salad with strawberries (serving for 1)


  • 2 cups baby spinach
  • 1 cup green salad, chopped
  • ½ cup sliced strawberries
  • 2 tablespoons raw sunflower seeds
  • ½ broccoli florets
  • 1 boiled egg
  • ¼ canned beans
  • 2 tablespoons vinaigrette

  • juice from ½ lemon
  • 3 tablespoons extra-virgin olive oil
  • 1 clove garlic
  • 1 teaspoon honey
  • black pepper freshly ground

    Combine all ingredients and top with dressing.

    DINNER 7

    Chicken salad with rice and grapes (3-4 servings)


  • 3 cups brown rice, boiled
  • ½ cup Greek yoghurt 2% fat
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice + 1 teaspoon pulp
  • 1 green onion, chopped
  • 1 minced clove of garlic
  • Kosher salt and black pepper
  • ½ cup chopped nuts
  • 3 cups chicken, cut into pieces
  • 2 cups grapes without seeds
  • ¼ cup parsley
  • 3-4 cups baby spinach

    Add rice into hot water for 8-10 minutes (or until it gets tender). Meanwhile, mix yogurt, oil, lemon juice and pulp, onion, garlic, 1 ½ teaspoon of salt and a pinch of pepper in a blender. Roast nuts on medium heat until they turn brownish (1-2 minutes).
    Mix chicken with grapes, parsley and spinach in a big bowl and add half of the dressing. Add hot rice and roasted nuts and add the other half of dressing.