Lunches and dinners

• 110 gram chicken fillet baked without fat
• 1 tomato, chopped
• 1 dl onion, raw and sliced
• 1 dl ruccola
• 1 dl lettuce
• 1 leaf green crispy lettuce
• 1 celery stick, chopped
• 30 gram cucumber, chopped
• 1 tbs pumpkin seeds
• 1 tbs lemon juice
• Chopped herbs and spices

Bake or grill the chicken breast without fat. Shred the chicken and mix with all the other ingredients.

Freshly chopped herbs are great to add for more taste and more nutrients without adding extra calories.

Alternatively serve the chicken fillet grilled (without added fat) with the mixed salad as a side dish.

1 Portion: 235 kcal

• 120 gram cooked black rice (or red, wholegrain etc)(around 35 grams before cooking)
• 100 gram edamame beans, frozen are fine
• 1 carrot
• 50 gram red bell pepper
• 75 gram broccoli
• 1 garlic clove
• 1 spoon of chopped, fresh ginger
• 1 spoon olive oil
• 1 spoon lemon juice (fresh or bottled)

Cook the rice according to instructions on the packaging.  Put the frozen edamame beans on top of the rice for the last 10 minutes.

Cut all the other ingredients in small pieces.

Transfer the cooked rice to a bigger pan, add ginger, garlic and the other ingredients, fry it lightly for a few minutes until it is hot but the vegetables are still crispy and almost raw. 

Sprinkle over lemon juice and black pepper or other spices according to taste.

1 Portion: 450 kcal

This is a Norwegian style burger made of reindeer meat, gluten free bread, sweet mustard and the Norwegian version of coleslaw, but of course these ingredients may be difficult to get around the world. So, substitute any ingredient with the local version and enjoy a healthy, homemade, easy to make burger!

• 100 gram high quality burger meat without salt, water and starch
• 80 gram gluten free burger bread
• 25 gram coleslaw ("Italiensk Salat")
• 1 spoon ketchup
• 1/2 spring onion in pieces 
• a few leaves of lettuce
• 2 slices of bell pepper
• 3 slices of tomato
• 1 spoon sweet mustard

Fry the burgers, for a fat free option you can warm them in a pan in the oven.

Toast the burger bread lightly. Spread coleslaw and ketchup on the bottom part. Add spring onion, tomato and bell pepper slices and lettuce. Put the warm burgers, drizzle with mustard and close with the bread top. 

1 Portion: 571 kcal

 Quick and tasty wraps with a good balance of proteins, carbohydrates and fats - a great after-workout meal.

• 2 eggs
• 1 tbs sweet mustard
• 1/2 dl greek yoghurt
• 3 tbs aioli or garlic mayonnaise
• 1 tbs chopped dill
• Wholemeal wraps or pita bread
• 40 grams Lettuce

Cook the eggs for 10 minutes. Chop them and mix with yoghurt, mustard, aioli and herbs. Layer the wraps (or pitas) with lettuce, fill with the egg mix.

1 Portion: 500kcal

• 160 gram cooked quinoa
• 1 dl sweet corn
• 1 dl grated red cabbage
• 1 grated carrot
• 1 dl precooked edamame beans 
• 1 dl chopped red pepper
• 1 tbs sesame oil
• 1 tbs lemon juice
• 1 tbs soy sauce
• 1 tbs grated fresh ginger
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Cook the quinoa according to the packaging. Fluff it with a fork after cooking and mix in the vegetable ingredients.

Other vegetables and fruits can be used also; make it a habit of using 5 different ones. Some ideas: Broccoli, cauliflower, cucumber, tomato, green cabbage, celery, beet root, green peas, chick peas, fennel, spinach, leeks, spring onion, mango, avocado, garlic, onions…

Mix the ingredients for the dressing and mix in with the salad.

1 Portion: 500 kcal

Healthy and really tasty fish soup, packed with proteins and iodine.

• 200 gram white fish fillet
• 50 gram onion, chopped 
• 1 small carrot
• 1/2 green apple
• 1/2 dl green peas (frozen or canned)
• 1/2 dl chopped leeks
• 1 dl water
• 1 small stock cube
• 1 dl fat reduced cream (20%)
• 1 tbs flour (gluten free flour can be used)
• 1 teaspoon curry powder

Chop the onion, soften it in the pan with medium heat. Add curry powder and the flour. Add water while stirring until there are no lumps. Cut carrots in small cubes and leeks in rings, add to the soup, let boil lightly for a few minutes. Cut apple in small cubes and add together with the peas. Cut the fish roughly, remove bones if any. Add fish and cream to the soup, let it simmer until the fish is cooked through.

1 Portion: 480 kcal