Sandra Flaures - Keto Diet CookBook For Beginners

KETO
DIET
COOKBOOK FOR
BEGINNERS
160 Quick and HEALTHY

Ketogenic Recipes for busy people,
Vegan and Vegetarian Recipes
Sandra Flaures
Copyright © 2020
by Sandra Flaures
All rights reserved.
Contents:
1. Keto basics
What is the ketogenic diet?
What is the goal of the ketogenic diet?
What processes take place in the body when
switching to keto?
What are ketones and what do they do?
What are the benefits of the ketogenic diet?
Who is keto for?
2. Keto practice
How do you get into the ketogenic diet?
How long should you be ketogenic?
How are ketogenic dishes structured?
What foods are best for keto cooking?
Which fats are healthy?
How do you know if you are in ketosis?
Where can you get more detailed information?
3. Keto FAQ
Let's take a look at the basics first: what exactly is the
ketogenic diet and what does it do to the body?
4. Keto Breakfast recipes
5. Keto Lunch recipes
6. Keto dinner recipes
7. Keto Salads recipes
8. Keto Snacks recipes

Introduction
What is the ketogenic diet?
The ketogenic diet is the strictest variant of the low-carb diet . So it

is very low in carbohydrates, but high in fat. In keto, fats replace
carbohydrates as the main source of energy. The ketogenic diet has been
around for 100 years. At that time it was developed as a therapy against
epilepsy in children. The term ketogenic diet was "invented" in 1921 and
defined as follows: 1 g protein per kilogram of body weight, 10-15 g
carbohydrates and the rest of the daily requirement in the form of fat.
The therapy works, but then new drugs for epilepsy were developed and
insulin was discovered. As a result, the ketogenic diet was forgotten until
Robert Atkins brought it back to life in the 1970s in the form of the long-
hyped Atkins diet. But this too fell out of favor again because misguided
approaches in nutritional science were wrongly labeled butter and other
high-quality fats as unhealthy. It was not until the end of the 1990s that
systematic research into keto, and thus the rehabilitation of fats in the diet,
began - the keto comeback. Since then, many positive effects of this form
of nutrition have been discovered.
Today the parameters for keto are as follows:
70 to 85% of the daily calorie requirement is covered
by fat . Those who want to lose weight are oriented towards 60%.
Depending on how strictly you practice keto, the carbohydrate
intake is 10 to 50 g per day.
The amount of protein is 0.8 to 2 g per day.
The ketogenic diet is also known by the acronym LCHF . This stands for
low carb high fat.
A classic of the keto cuisine is Bulletproof Coffee: coffee with butter and
coconut oil.
What is the goal of the ketogenic diet?
The ketogenic diet aims to provide the body with energy by burning
fat . For this to be possible, the insulin level must be permanently low . In
order to keep the insulin level low, you avoid carbohydrates as much as
possible, because these cause the blood sugar to rise and this leads to
insulin being released. This in turn stops the burning of fat.
What processes take place in the body when switching to keto?
When you start eating a very low-carb and high-fat diet, your metabolism
changes. That takes three to ten days. So that you understand what exactly
is changing, I will first explain to you how your body gains energy with
conventional nutrition. Conventional diet means that around half of your
daily calorie requirement is met from carbohydrates, a little more than a
quarter from fats and the rest from protein. With this diet, glucose is formed
from the carbohydrates and the body burns sugar for energy. As a result,
blood sugar fluctuates sharply, the need for insulin is high and people tend
to feel hungry more often.
If you drastically reduce the carbohydrates in your diet and instead eat more
healthy fats, you are depriving the body of its main source of energy:
sugar. Now the metabolism is forced to adjust so that you can continue to
be supplied with energy. It does this by switching from burning sugar to
burning fat. On the one hand, you burn the body's own fats, which is why
keto is very suitable for losing weight, and on the other hand, you burn the
fats that you get from food. In fat metabolism , your blood
sugar curve remains rather flat and your insulin requirement is low. This
will keep you full for a long time.
In the second keto update from my keto month June you can find out
more about losing weight with keto!
What are ketones and what do they do?

You just learned that the ketogenic diet provides your body with energy by
burning fats. In the liver, fat is made into three water-soluble chemical
compounds called acetoacetate, beta-hydroxybutyrate and acetone. These
three are known as the ketone bodies or ketones . The fat metabolism is
named after them and is called ketosis.
The liver is responsible for the formation of ketones, but does not use them,
but releases them into the blood. There they are available to the brain and
other organs as energy suppliers. Ketones are kind of super fuel for the
body. I once read the following comparison that illustrates this very
well: Imagine your metabolism is a car that you can fill up with both
diesel and ketones. You can travel much further on one tank of ketones
than on one tank of diesel. In addition, ketones do not pollute the
environment because they burn very cleanly and thus generate fewer waste
products such as free radicals(they generate oxidative stress in the body
and thereby weaken the immune system).
Ketones also promote the formation of new mitochondria. These are our
cell power plants. In many diseases such as Parkinson's, migraines,
Alzheimer's or multiple sclerosis, the mitochondria do not function
properly. Ketones can have a supportive effect here.
Last but not least , ketones also repair damage to cells. So you can do a
lot.
Incidentally, it is not only fats that promote the formation of ketones, but
also proteins, because they attract the hormone glucagon. In addition, they
hardly make the insulin level rise.
What are the benefits of the ketogenic diet?
The more research there is on keto, the longer the list of benefits associated
with this type of diet becomes. Ketogenic diets help you lose weight,
relieve a number of diseases, and are also good for the brain. You now get
an overview of the benefits of keto.
Benefits of losing weight with keto
Losing weight with a healthy keto diet means losing weight
without permanent hunger, without sacrificing pleasure and, if
you want, without counting calories. Because healthy fats,
proteins and high-fiber vegetables keep you full for a long time
and can be combined into delicious dishes.
Fat burning is very efficient because blood sugar and insulin
levels stay low. Abdominal fat in particular is broken down very
quickly.
Keto does NOT reduce your basal metabolic rate, i.e. how
many calories you burn during the day without
exercising. This is a decisive advantage when it comes to
preventing the yo-yo effect after a weight loss phase, when you
have reached your desired weight. Because with many diets, the
basal metabolic rate decreases as you lose weight, which means
that you have to eat less and less in order to continue to lose
weight. That is far from desirable.
If you want to know how I fared in terms of keto and fat loss, check out
my very first keto update!
Medical benefits of keto
The use of a ketogenic diet as a supportive therapy for specific diseases

may of course only be carried out under the guidance of a doctor! So
that you can imagine what is possible, here is a brief overview of diseases
that can be alleviated by keto:
Diabetes: With keto it is possible to normalize the sugar and
insulin metabolism. In many cases, medication can even be
discontinued.
Non-alcoholic fatty liver (NAFLD): Since the body accesses the
fat in the liver to generate energy from a ketogenic diet, it is very
suitable for degreasing the liver.
Bowel problems: Irritable bowel syndrome and food intolerance
often result from damaged intestinal flora. A healthy ketogenic
diet provides plenty of fiber, which is converted into short-chain
fatty acids by the intestinal bacteria. These in turn protect and
nourish the intestinal mucous membrane cells, regulate the acid-
base balance in the intestine, promote bowel movements and have
an anti-inflammatory effect. In short: Keto supports a healthy
intestinal flora. The ketogenic diet can also have a relieving
effect on chronic inflammatory bowel disease , because very few
carbohydrates contain hardly any gluten, and gluten can make the
intestinal barrier permeable to allergens and inflammation-
promoting substances.
Neurological diseases: Depression, dementia, epilepsy and

migraines are very different diseases, but they have the same root:
a disturbed cell metabolism. Ketones are very good for our
nervous system. They protect the brain and provide it with
energy. In neurological diseases, the energy supply to the brain
often does not work properly because the utilization of glucose
(i.e. the use of sugar) is impaired. Ketones can step in here,
supplying the cells with energy and protecting them from oxidative
stress. At the same time, they support the repair of damaged nerve
cells and the formation of new mitochondria. They improve the
conduction of stimuli in the cells and promote sleep. Last but not
least, the ketogenic diet provides important nutrients for the
formation of serotonin, the happiness hormone.
Cardiovascular diseases: obesity, smoking, diabetes, high blood
pressure, impaired lipid metabolism - these are all risk factors for
cardiovascular diseases. And they can all be reduced with a diet
that is low in carbohydrates and high in high quality fats, because
keto is good for the blood vessels and thus has a number of
positive effects on the heart and brain that reduce the risk of
cardiovascular diseases .
Cancer: Cancer cells use 30 times as much sugar as healthy
cells. They provide themselves with energy by fermenting the
glucose present in the blood. This fermentation metabolism is
typical of malignant cells. They also ensure that the healthy cells
are less and less able to utilize sugar. Here fats and ketones can
step in and take over the supply of healthy cells. So it is quite
logical that a low-carbohydrate, high-fat diet makes sense for
cancer: you deprive the cancer cells of their food and feed the
healthy cells instead. Keto can therefore have a supportive effect in
cancer therapy and strengthen the immune system.
Benefits of keto in everyday life
You are less hungry between meals because blood sugar levels
remain relatively constant on a ketogenic diet. This also makes it
easier for you to endure it if, for whatever reason, there is nothing
to eat for a long time - without slipping into a totally bad mood.
Many people feel more powerful and resilient with keto.
Keto can also have a cognitive impact, through higher
concentration and a better memory.
Ketogenic diet reduces depressive moods.
Keto promotes sleep.
Who is the ketogenic diet suitable for?
Any healthy person can eat ketogenic overnight if they want to. There are
only restrictions for certain diseases. Under no circumstances should they
eat a ketogenic diet, firstly people with rare metabolic diseases in which the
body cannot produce or use ketones, and secondly people with an
insulinoma.
In the case of liver disease, kidney dysfunction, diabetes and the use of
antihypertensive agents, a change in diet must be discussed with the doctor
in order to clarify whether keto is a good idea and to adjust the dosage of
medication if necessary.
Have you become curious and are you considering trying keto? Then let's
take a look at how you can implement this together.
How do you get into the ketogenic diet?

The best thing to do is to first plan a certain period of time in which you
want to eat ketogenic. For example, I did a keto month in June and found
this approach very enjoyable. In principle, you can start overnight, but I
recommend that you not do that, but rather prepare yourself a little for your
keto challenge.
Your roadmap for starting keto in seven steps:
1. Select period
2. Read into the topic (you're doing that right now )
3. Collect recipes
4. Create meal plans for each keto week
5. To begin!
6. Do not stop immediately if you have difficulties, but allow for a
period of approx. Two weeks to get used to it.
7. If you want to lose weight: track physical changes!
That was now the absolute short version. You can find details on all steps
in this article!
How long should you be ketogenic?
I just recommended you to choose a certain period of time for your keto
challenge. To be honest, I would leave it at that. That said, I personally
don't recommend following a ketogenic diet on a permanent basis. Why
not? - I am generally not a fan of severely restricting any of the three
macronutrients (carbohydrates, protein and fat). In my opinion, each of
them has its place and each of them also fulfills an important task in our
body. I am convinced that everyone has to find their own optimal
macronutrient distribution and general nutrition for themselves .
Nonetheless, you should give keto a try! I felt really good with it and also
lost a lot of fat - in just four weeks (and without the yo-yo effect)! What I
find most useful: plan a keto phase of one to two months twice a year to
do something good for the body and train the fat metabolism. This is
how I will practice it myself in the future.
How are ketogenic dishes structured?

Now is the time to learn what a healthy keto diet looks like. The rumor that
keto would only eat bacon and eggs persists. I can assure you: it's not like
that! Keto is actually very varied. Healthy keto cooking is based on plenty
of vegetables, salads, and herbs. There are also other plant and animal
foods, especially healthy, high-quality fats.
Most hearty keto dishes are based on two to four types of vegetables ,
either raw vegetables in the form of lettuce, fried, steamed or baked in the
oven. Not only is the fat involved, which you need for frying or marinating,
but with keto there is always a creamy sauce, a dip or a special
dressingto. That's really the best thing about keto: the fantastic taste that
comes from combining vegetables with plenty of fat. And that also makes
the keto kitchen incredibly varied. The selection of vegetables is huge
anyway, but with different oils, avocado and all the different full-fat dairy
products you can always create new flavors. Keto dishes almost always
have nuts and seeds as a topping .
If you like to eat sweet in the morning, things get a little trickier. Sweet keto
breakfast recipes are almost always based on seeds and nuts combined with
full fat dairy products. It tastes very tasty at first, but I think the options for
bowl breakfast are pretty exhausted. And what I actually missed a lot in my
keto month was oatmeal. I love oatmeal and usually have it with me at
breakfast.
However, I have created a few other very tasty keto breakfast recipes:
Keto Chocolate Chip Pancakes, Chaffles, a sweet Keto omelette and a
Noatmeal, i.e. a keto porridge. I still like to eat them all.
A very nice thing is a moist keto nut bread. That was soon the standard for
me in keto month. It can be eaten for breakfast with raspberry and chia jam,
as a side dish to salads or with delicious spreads as a snack.
What foods are best for keto cooking?

I have already indicated that you can expect a large variety of delicious
vegetables and delicious fats at Keto. The ketogenic diet deliberately relies
on high-fiber vegetables, many vitamins and minerals. Full-fat dairy
products, meat and fish of regional origin provide you with protein and
important fatty acids. Nuts and seeds are also great sources of fat.
Let's make it a little more specific now. Here are my top foods for the keto
kitchen ! I'll leave out the fats for now. We'll get to them in a moment.
Herbal Products
Berries
Papaya
Avocado
Coconut Milk & Coconut Butter
Spinach
Salad
Zucchini
Eggplant
Chard
Broccoli
Cauliflower
Mushrooms
Kohlrabi
Animal products
Crème fraîche
Mascarpone
Greek cream yoghurt
Mozzarella
Feta
cheese
Curd cheese (quark)
Yoghurt (at least 3.6%)
Eggs
Chicken
Nuts & Seeds
almonds and almond milk

hazelnuts
macadamia nuts
walnuts
pecans
pistachios
chia seeds
linseed
hemp seed
nut butter
nut flours
What I can highly recommend for the sweet keto cuisine : cocoa and dark
couverture with at least 80% cocoa.
Which fats are healthy?
The fats are the key to a healthy ketogenic diet. The best fats for the keto
kitchen are:
Coconut oil: 90% of virgin coconut oil consists of saturated fatty
acids, which make it very stable at high temperatures. Coconut oil
is therefore ideal for frying, baking and cooking. The fatty acids in
coconut oil are also medium-bedded and thus promote ketone
formation.
Butter: Butter also contains medium-chain fatty acids. If it is
made from cream from grass-fed cows that are grazed on pasture,
it also provides omega-3 fatty acids.
Clarified butter: clarified butter from animals fed appropriately
gives fried vegetables a great taste.
Olive oil: Cold-pressed olive oil is suitable for hot and cold keto
cooking.
Walnut oil, linseed oil & Co .: For salads, cold-pressed, unrefined
oils with a high content of omega-3 fatty acids such as walnut oil,
linseed oil, hemp oil and macadamia nut oil are ideal.
How do you know if you are in ketosis?

If you've never followed a ketogenic diet, it can take three to ten days to
achieve stable ketosis. That is how long the body simply needs to get used
to the new form of energy production from fat. The more often you go into
a keto phase, the more flexible your metabolism becomes. This is called
metabolic flexibility. This means your body will be able to switch from
burning sugar to burning fat very quickly as soon as you start depriving it of
carbohydrates. Then it won't be that long before you're in ketosis.
You can tell whether you are in ketosis by measuring your ketone
levels. Ketones are measured in millimoles per liter and the following guide
values apply:
Mild ketosis: 0.5 to 1.5 mmol / L
Severe ketosis: 1.5 to 5 mmol / L
The simplest and cheapest way to measure ketone levels is to measure
them in urine. You can get test strips from the pharmacy that show your
ketone levels using a color scale. You only need a minute for such a
measurement. Especially at the beginning you can measure your ketone
levels every day so that you know when you have reached ketosis. I
have this product myself . That's 50 test strips for just under eight
euros. You can get by with that for a while.
Where can you get more detailed information?

If you have really read the whole article, you are already very well
informed about the ketogenic diet and you could start planning your own
keto phase right away. As a reminder, check out this keto update for the
exact steps.
You have just got the complete basic keto knowledge in a very compact
form, so to speak. If you have any questions about the whole topic,
please write a comment below! I usually answer quickly and your
question will probably be of interest to other readers as well.
Do you think keto is right for you? Then you might want to read in more
detail. I have two book tips for you:
The keto compass by Ulrike Gonder, Julia Tulipan, Marina
Lommel and Dr. Brigitte Karner:This book istheGerman
standard work on the ketogenic diet.
Keto really healthy by Ulrike Gonder and Dr. Brigitte Karner:I
am totally enthusiastic about this book. I know it inside out and
have cooked all - yes, ALL - recipes. It just came out this year, so
it's absolutely up to date
What are the advantages of the ketogenic diet?

A lot. The metabolism changes energy production and uses fat instead of
sugar. This improves fat burning. Since very few carbohydrates are
consumed, blood sugar and insulin levels remain relatively constant
low. That's very healthy! It is effective against obesity, fatty liver and
inflammation, and can even help with diabetes and cancer. The feeling of
hunger regulates itself and food cravings disappear. Keto also leads to
higher performance and concentration, improves mood and sleep. And no,
that's not all.
What are ketones?
What's the fastest way to get into ketosis?

The three keto boosters are fasting, vigorous physical activity, and a
ketogenic diet high in mid-fat fatty acids that convert to ketones faster than
other fats. Of course, you can get into ketosis even without fasting and
doing a lot of exercise. It then only takes a little longer - three to ten
days. In any case, the carbohydrate intake is decisive. It should be a
maximum of 50 g per day.
Which fruits can you eat on a ketogenic diet?
Keto and vegetarian - is that possible?
Yes absolutely! Keto is nowhere near as meat-heavy as it is often
portrayed. On the contrary: A healthy keto diet is based on lots of
vegetables combined with dairy products and healthy fats. Only for vegans,
keto is pretty tricky. I would rather not recommend that.
Keto Breakfast Recipes
Egg wrap with salmon and avocado
This healthy wrap will revolutionize your breakfast! Salmon lovers in

particular should urgently try this low carb variation with avocado.
NATO Welton
Egg wrap with salmon and avocado
Ingredients for 2 serving (s)
2 medium-sized egg (s)
1 pinch of salt
1 pinch of pepper
1 teaspoon rapeseed oil
1/2 medium avocado (s)
3 sprigs of coriander
1 medium lemon (s)
4 medium tomato (s)
100 g smoked salmon
preparation
1. Beat the eggs and whisk individually with a fork and season with
salt and pepper.
2. Melt half of the coconut oil in a pan. Add 1 egg, tilt the pan back
and forth so that it melts to the edge and then bake as thin as a
wrap. Do the same with the second egg.
3. Mash the avocado with a fork, chop the coriander leaves, squeeze
the lemon, mix everything together and then spread on the two
wraps.
4. Dice tomatoes and distribute evenly on top with the smoked
salmon.
5. Garnish with black pepper, roll up and serve.
Calories (kcal): 429
Fat: 34g
Protein: 24g
Carbohydrates: 7g
Bacon omelette
The first thing a man has to learn when he leaves his parents' home and
takes care of himself from now on is how to prepare a fried ice cream. He
gets by with that until he wants to woo a female. Then he has to expand his
repertoire. We recommend omelettes: this is best
juliia_n / Shutterstock.com
Bacon omelette
6 medium egg (s)
1 pinch of salt
20 ml of water
20 ml of milk
1 scoop of mozzarella
1 medium onion (s) (cut into rings or cubes)
6 slices of bacon
20 g butter
3 medium spring onion (s)
preparation
1. Whisk the milk, eggs, water, salt and pepper loosely.
2. Fry the bacon until crispy, then set aside. Cut the mozzarella into
cubes and the spring onions into rings.
3. Put the butter in the pan and distribute it well. Put the egg mixture
in the pan and let it bake, then place the onions and mozzarella
cubes on top and let them "sizzle" over a medium heat.
4. When the egg mixture has set, turn the omelette and fry on the other
side for another 30 seconds. Now place the crispy bacon on the left
side of the omelette and sprinkle the finely chopped spring onions
over it, then fold the right side over, done.
Fat: 47g
Protein: 37g
Carbohydrates: 7g
Low carb skimmed quark bread with flaxseed and chia
Breakfast is often a big challenge for low-carb people because bread and
rolls are taboo. Think! Because our low carb quark bread contains hardly
any carbohydrates and is therefore also ideal for losing weight .. Tastes both
sweet and savory topped!
Kathleen-Schmidt.com
Low carb bread with flaxseed and chia
Ingredients for 1 tray (s)
30 g butter
150 g almonds (ground)
100 g flax seeds (golden, crushed)
40 g walnuts (chopped)
2 teaspoons of chia seeds
1/2 pack of baking powder
1 pinch of salt
3 medium egg (s)
200 g low-fat quark
1/2 teaspoon bread spice
preparation
1. Preheat the oven to 180 ° convection.
2. Melt the butter in a water bath or in the microwave.
3. If you can't get crushed gold flax seeds, you can shred them
yourself in the blender.
4. Then mix all the ingredients together and place in a loaf pan (20-
25cm).
5. Bake in the oven for around 45 minutes on the middle rack.
Nutritional values based on the complete box shape.

Fat: 191g
Protein: 117g
Carbohydrates: 23g
Tomato and mozzarella omelette
Fine omelette that is also perfect for brunch. All low carb, of course ...
Shutterstock / minadezhda
Ingredients for 1
100 g cocktail tomato (s)
1/2 scoop of mozzarella
30 ml of milk
salt
pepper
1 teaspoon butter
1 teaspoon parsley
2 sprigs of basil
preparation
1. Wash and quarter the tomatoes. Drain the mozzarella and cut into
slices.
2. Whisk the eggs with the milk and mix in the parsley.
3. Heat the butter in a medium-sized pan and let it “froth”. Put the egg
mixture into the pan and let it set briefly. Spread tomatoes and
mozzarella slices on top and cover and let stand for 3-5 minutes.
4. To serve, slide the omelette onto a plate and garnish with the fresh,
chopped basil.
If necessary (no longer low-carb): Eat 1 wholemeal toast per
serving with 1 tablespoon of cream cheese.
Fat: 42g
Protein: 40g
Carbohydrates: 8g
Huevos rancheros with paprika and chilli salsa
Whether as a hearty breakfast or as a filling lunch: The typical Mexican
"breakfast" Huevos Ranchero scores with a good portion of protein
Silvio Knezevic
Huevos rancheros with paprika and chilli salsa
1 medium onion (s)
2 cloves of garlic
1 medium-sized paprika
2 medium tomato (s)
1 pod of chilli (green)
1 tbsp coconut oil
1 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon cayenne pepper
100 ml vegetable broth
1 medium avocado (s)
1 medium lime (s) (juice only, squeeze)
1 handful of coriander (fresh)
preparation
1. Peel the onion and chop finely. Peel and press the garlic. Wash the
pepper, remove the seeds and cut into cubes. Wash, clean and also
dice the tomatoes. Wash the chilli, remove the seeds and chop it into
small pieces.
2. Heat the oil in a large pan over medium heat. Fry the onion cubes,
the garlic and the paprika cubes for about 4 minutes while
stirring. Then add the diced tomatoes and the chilli pepper, sprinkle
with salt, pepper and cayenne pepper and fry for 2 minutes.
3. Pour in the broth and let everything boil briefly. Then immediately
reduce the heat and boil down to a thick salsa for about 10 minutes.
4. In the meantime, fry the fried eggs in a second pan. Remove the
stone from the avocado, peel and cut into slices. Immediately
sprinkle the slices with the lime juice so that they do not turn
brown.
5. To serve, arrange the salsa with the fried eggs and the avocado
slices on two plates and season with salt and pepper. Wash the
coriander, shake it dry, chop it roughly and sprinkle it over the
Huevos Rancheros.

Fat: 47g
Protein: 19g
Carbohydrates: 12g
Scrambled eggs with mushrooms
Whether as a quick low-carb breakfast, lunch or dinner: this egg and
mushroom pan almost always works!
In Tune / Shutterstock.com
Scrambled eggs with mushrooms
3 medium egg (s)
200 g mushroom (s)
1 teaspoon of chives
preparation
1. Finely dice the onion, cut the mushrooms into slices and fry both in
oil, crack open the eggs and stir. Season with salt and pepper and
add to the pan.
2. Add chives depending on your taste.
Fat: 26g
Protein: 29g
Carbohydrates: 3g
Spring omelette smoked salmon and radish salad
Delicious recipe from Kochhelden.tv
Kochhelden.TV
Spring omelette with radish salad
3 medium egg (s)
80 g Swiss cheese (Gruyère)
salt
Chilli flakes
150 g smoked salmon
1 bunch of spring onion (s)
5 medium-sized radishes
1 medium lemon (organic)
125 ml crème fraîche
1/4 medium-sized cucumber (s)
1 bunch of leaf parsley
1/4 leek
1 tbsp oil
preparation
1. Separate 1/3 of the eggs. Mix the remaining eggs with the yolks,
season with salt and pepper. Grate the Gruyere and mix into the
eggs.
2. Beat 1/3 egg white until stiff and fold into the egg and cheese
mixture.
3. Dice the salmon, leek and cucumber, slice the radishes.
4. Put the oil in a pan and let it get hot. Put the egg mixture in the pan
and let it set. Place the smoked salmon, cucumber and onions in the
middle on the omelette and fold over one side. Turn later.
5. Mix the creme fraîche with lemon juice and season with salt and
chilli flakes.
Fat: 31g
Protein: 24g
Carbohydrates: 5g
Tomato scrambled eggs
Getting rid of pounds doesn't have to be excruciating - on the contrary, it
can also be delicious. Here's the proof: Whether for breakfast, lunch or
dinner - these scrambled eggs always work
Shutterstock
2 medium tomato (s)
1 stick spring onion (s) (cut into fine rings)
2 Table spoons of milk
1/2 teaspoon herb salt
1 pinch of black pepper
1 tbsp rapeseed oil
preparation
1. Whisk eggs, milk, salt and pepper together. Stir in chopped
tomatoes and diced mozzarella as well as a few leaves of basil (cut
into strips).
2. Put the mixture in the pan in the heated rapeseed oil while stirring.
3. Garnish with spring onions (if you like, you can also use basil as a
decoration).

Fat: 39g
Protein: 28g
Carbohydrates: 10g
Banana and Egg Pancakes
Pancakes made from just 4 ingredients? That is not possible. Well logo that
works! Look, bake!
Elisabeth Coelfen / Shutterstock.com

Low-calorie banana and egg pancakes
1 medium-sized banana (s)
1 pinch of cinnamon
preparation
1. Mash the banana with a fork. Then whisk with the egg and a pinch
of cinnamon and bake small (!) Pancakes on both sides in a non-
stick pan over medium heat. Brush the pan steadily with a little oil /
grease with a kitchen towel. Burn quickly! 1 serving makes about 5
small pancakes. The smaller the pancakes, the easier it is to turn
them.
If you like, serve the whole thing with fresh fruits, maple syrup &
Co.
Fat: 20g
Protein: 15g
Carbohydrates: 26g
Omelette with cheese and turkey
3 ingredients, 1 delicious end result: a protein-rich omelette that you can
vary to your heart's content
Shutterstock
Omelette with cheese and turkey
1 slice of turkey slices (diced)
1 cheese (grated)
preparation
1. Whisk the eggs with a fork in a bowl until the whites and yolks are
well mixed.
2. Add the remaining ingredients. Fry the egg mixture in a pan until it
has set.
Fat: 12g
Protein: 19g
Carbohydrates: 2g
Moroccan eggs with baby spinach
Boring Sunday rolls really don't lure anyone out of bed anymore. But for
this delicious morning meal, it is worth disappearing into the kitchen as
soon as you get up
Todd Sutherland
Moroccan eggs
6 medium tomato (s)
1 tbsp Ras el-Hanout (spice mix)
2 teaspoons of olive oil
200 g baby spinach
20 g feta
coriander
preparation
1. Preheat oven to 200 degrees. Halve tomatoes. Mix the spice mixture
with half of the olive oil and drizzle over the tomatoes. Place these
on a baking sheet with the cut side up and roast in the oven for 10
minutes.
2. Heat the rest of the olive oil in a saucepan. Cut the spring onions
into thin rings, add to the saucepan and fry until soft. Then add the
spinach and stir steadily until it collapses.
3. Fill the spinach mixture into 2 casserole dishes and spread the
tomato halves around the edge. Use a spoon to form a small hollow
in the center and break an egg into it. Crumble the feta over it and
bake everything in the oven for 10 to 12 minutes at 200
degrees. Finally garnish with chopped coriander.

Fat: 19g
Protein: 16g
Carbohydrates: 12g
Fast, low carb pancakes
Pancakes made from only 3 ingredients - and low carb, a sensation on the
breakfast table at home. Nice nutty and not sweet, delicious!
Kathleen Schmidt-Prange
Delicious low carb pancakes
Ingredients for 3 piece (s)
50 g ground almonds
1 pinch of cinnamon
20 g butter (for frying)
preparation
1. Mix the eggs, ground almonds and cinnamon with the hand mixer.
2. Bake the pancakes in a hot pan with butter.
Tip: Raspberries taste great with it! For non-low carbers: 1 teaspoon of
sugar makes the pancakes nice and sweet!

Fat: 19g
Protein: 9g
Carbohydrates: 2g
Papaya curd with flax seeds
Besides berries, papaya is the fruit with the fewest calories. It also contains
little fructose. This makes this fixed quark recipe the perfect breakfast and
snack for anyone who wants to lose weight.
Levi Brown
Papaya curd
1/2 medium papaya
1 teaspoon honey
100 g natural yogurt
1 teaspoon flaxseed
150 g low-fat quark
preparation
1. Peel, core and dice papaya.
2. Mix the honey, quark and yoghurt, add the linseed and pieces of
fruit.
Fat: 7g
Protein: 26g
Carbohydrates: 24g
Chia protein pudding
Chia pudding 2.0: We give the filling chia gel an upgrade and increase the
protein content by adding low-fat quark. This makes the healthy pudding an
ideal protein snack for in between. Cravings don't stand a chance.
Ulrike Holsten
Chia protein pudding with low fat quark
100 g low-fat quark
100 ml of milk
1 teaspoon peanut butter
2 tbsp chia seeds
1/2 teaspoon honey
80 g raspberry (s)
10 g cashew nuts
preparation
1. Mix the low-fat quark and milk to a smooth mass.
2. Add the chia seeds, peanut butter and honey and place in a jar or
bowl. Cover the mixture and cool for at least 1-2 hours (better:
overnight) so that the chia seeds can swell.
3. Then stir everything again (can be eaten straight from the glass) and
top with raspberries and cashews.
Fat: 24g
Protein: 29g
Carbohydrates: 22g
Keto smoothie with spinach and avocado
Green smoothies are an ideal breakfast for keto enthusiasts or low carb fans
Shutterstock
Avocado and Spinach Smoothie
1 squirt of lemon juice
1 handful of baby spinach
1 tbsp coconut oil
250 ml almond milk
250 ml of water
preparation
1. Coarsely chop the ingredients.
2. Put everything in a blender, fill up with water and mix finely.
Fat: 23g
Protein: 3g
Carbohydrates: 7g
Scrambled eggs with chives
Stirred, not shaken. Try it out and let your imagination run wild with regard
to the herbs. Because parsley, marjoram or basil are also ideal for spicing up
disgusting scrambled eggs
HandmadePictures / Shutterstock.com
30 ml whole milk (3.5% fat)
2 tbsp chives (chopped)
preparation
1. Chop the spring onions into fine rings, mix with the eggs and milk
and season.
2. Heat the rapeseed oil in the pan and add the egg mix, let it set, add
the chives. Serve the scrambled eggs.
Fat: 21g
Protein: 16g
Carbohydrates: 4g
Scrambled eggs with shrimp and chives
Let us thank the Creator that the hen egg exists. Because it is the root of the
simplest quick meal ever - scrambled rice. The perfect recipe is discussed
no less than world peace. The following method is only a suggested recipe:
Shutterstock
Scrambled eggs with shrimp and chives
3 medium egg (s)
3 tbsp milk
1 pinch of salt
1 pinch of pepper
120 g of crabs
1 tbsp chives
1/2 teaspoon butter
preparation
1. Whisk eggs with cream, season with salt and pepper.
2. Egg mass must be placed in a coated pan without fat or with a little
butter in the steel model. The pan is stirred with a wooden scraper.
3. Add the shrimp shortly before the end and stir in. Sprinkle with
chives.
When the crabs are frozen, add them to the pan two minutes before
the eggs.
Alternative to cream: Mineral water, which also loosens up, but
doesn't taste that good.
Alternative to chives: dill.
Fat: 23g
Protein: 45g
Carbohydrates: 6g
Smoked Salmon Scrambled Eggs
That gives you instant power for the day! As a light, protein-rich dinner, it
is not to be despised either
Shutterstock
Salmon-Ruehrei
2 shots of milk (alternatively: cream)
salt
pepper
2 teaspoons butter
60 g smoked salmon (cut into small pieces)
preparation
1. Mix eggs, milk or cream with salt and pepper.
2. Heat butter until foamy, add egg mix. Turn the heat down and
scrape the egg in the pan regularly from the outside in.
3. Then mix in 1 handful of finely chopped smoked salmon, finish
frying.
Tastes good on whole grain bread.
Fat: 22g
Protein: 23g
Carbohydrates: 3g
Feta fritatta with mushrooms and baby spinach
Hearty breakfast, which you can also eat in the evening
Jeff Harris
Feta fritatta
1 handful of baby spinach
100 g mushroom (s)
3 medium egg (s)
30 g feta
1 slice of wholemeal toast
salt
pepper
preparation
1. Chop the mushrooms and fry them in the rapeseed oil, add the
spinach and let them collapse.
2. Whisk the eggs and pour over the vegetables, season with salt and
pepper. As soon as they start to stagnate, crumble the feta into it.
3. Toast bread and serve with the frittata.
Fat: 34g
Protein: 32g
Carbohydrates: 14g
Green vegetable omelette
Detox means doing without? You can also "detoxify" gently if you rely on
clean and healthy ingredients - and this super delicious omelette has plenty
of them. With the many vegetables, it is perfect for a balanced breakfast that
does not feel too heavy. So you start the day easy and full!
NATO Welton
Green vegetable omelette
1/2 medium onion (s)
2 cloves of garlic
1/2 pod of chilli
1 tbsp coconut oil
100 g kale
100 g spinach
1 bunch of parsley
1 teaspoon coriander
1 tbsp tahini
preparation
1. Cut the onion into fine cubes, press the garlic and cut the chilli
pepper into very fine strips. Sauté everything in coconut oil in a pan
for 5 to 10 minutes.
2. Meanwhile, roughly chop the kale, spinach and parsley and dice the
avocado. Add to the pan with the coriander and tahini, season with
salt and pepper and mix well.
3. Whisk eggs with a fork and pour into the pan. Let stand with lid for
5 minutes.
4. Place the stir-fried vegetables on top and serve.
It's not kale season right now? Then just take more spinach. Swiss chard or
savoy cabbage are also great substitutes.

Fat: 50g
Protein: 22g
Carbohydrates: 9g
Low carb pancakes with whey
Delicious pancakes with a lot of protein and few carbohydrates. This is how
you can really enjoy pancakes on a low carb diet
Kathleen-Schmidt.com
Low carb pancakes with whey
60 g whey protein powder (neutral taste)
2 tbsp oatmeal (tender)
30 g walnuts
1 pinch of cinnamon
6 tbsp milk
1/2 teaspoon baking powder
50 g butter
preparation
1. Mix the egg white powder, oat flakes, eggs, milk, cinnamon and
baking powder together and fry the pancakes individually in
butter. When frying, put walnuts on the top of the pancake, then
turn them (or add the walnuts directly to the batter).
Tip: Thin apple wedges in the pancakes give them a nice juiciness.

Fat: 12g
Protein: 11g
Carbohydrates: 4g
Mushroom scrambled eggs with bacon
Save calories, carbohydrates and kilos - with this recipe
Shutterstock
30 g bacon (diced)
125 g mushroom (s)
2 teaspoons olive oil (Buter works too)
2 tbsp water (carbonated)
1 teaspoon chives (fresh, chopped)
salt
pepper
preparation
1. Fry the bacon cubes in a pan in their own fat and remove.
2. Slice the mushrooms and fry them in half the oil in the pan for 5
minutes. Then add the bacon.
3. Whisk the eggs with mineral water, season with salt. Add the
remaining oil to the mushrooms. Pour in the egg mix, let it set
briefly, then stir.
4. Scatter chives on top. Season to taste with salt and pepper.
Fat: 35g
Protein: 23g
Carbohydrates: 2g
Sugar-free breakfast muffins without flour
From now on there are cakes for breakfast: Because these muffins come
without sugar and flour and thanks to healthy ingredients ensure a good
start to the day - at only 74 kcal per piece!
Sugar-free breakfast muffins without flour
1 medium-sized banana (s) (ripe)
30 g of oatmeal
1 tbsp ground almonds
1 teaspoon chia seeds
1 teaspoon honey
1 teaspoon peanut butter
40 g raspberry (s)
preparation
1. Preheat the oven to 220 ° C. Grease the muffin pan or use silicone
molds.
2. Mash the banana with a fork. This is best done on a board, then put
in a bowl.
3. Mix the banana puree with the other ingredients (except the
raspberries) to form a batter. Stirring with your hand and a fork is
enough, a mixer is not necessary. Fold in the berries at the end.
4. Pour the batter into the muffin tins and bake in the preheated oven
for 5 minutes.
5. Turn the temperature down to 190 ° C and bake for another 12
minutes.
Calories (kcal): 79
Fat: 4g
Protein: 3g
Carbohydrates: 10g
Eggs and bacon pan
For when you're really hungry: The egg and bacon pan is a snap and is easy
for beginners to cook. Super energy and protein supplier after training
Shutterstock
Eggs and bacon pan
100 g bacon (strips)
200 g mushroom (s)
200 g cherry tomato (s)
1 teaspoon butter
Salt (coarse)
Pepper (ground)
preparation
1. Halve the tomatoes and quarter the mushrooms.
2. Fry the bacon for 5 minutes until crispy. Remove the bacon, add the
mushrooms and tomatoes to the pan and fry until the mushrooms
are light brown. Place the mixture on the bacon.
3. Put the oil in the pan. Beat eggs and fry them with fried eggs.
4. Distribute the bacon and mushroom-tomato mix evenly over the
eggs. Season with salt and pepper.
Fat: 29g
Protein: 26g
Carbohydrates: 5g
Omelette with cocktail tomatoes and cress
Catapult yourself into a super-fit bacon-away day - with this omelette for
breakfast (of course it tastes good in the evening and is also low in
carbohydrates)
Shutterstock
Tomato deer
1 tbsp cress
1 tbsp water (sparkling mineral water)
1 teaspoon olive oil
preparation
1. Wash tomatoes, cut in half, fry in oil, season with salt and take out
again.
2. Whisk eggs, add water, salt and pepper.
3. Put the olive oil in the pan, add the egg mixture and let it set. Then
turn the omelette onto the plate, slide it back into the pan (good
turning technique!) And let it brown again.
4. Put tomatoes and cress on one half of the omelette, then fold over
and scoop in! enjoy the meal!
Fat: 20g
Protein: 16g
Carbohydrates: 6g
40 Keto Lunch recipes
Low carb doesn't mean no carb - and a few healthy carbs are definitely
allowed at lunch. Here are our best recipes for your low carb lunch
Low-carb diet: this is what the perfect low-carb lunch looks like
The lunch as part of a low-carb diet is usually the "easiest" meal, as there is
a large selection of suitable (i.e. healthy and low-carbohydrate) foods. It is
also called LOW Carb and not NO Carb - classic side dishes such as
wholemeal pasta, potatoes or rice are allowed, but should play a subordinate
role. This means: Reduce the amount or replace or supplement it with
cheaper alternatives: Instead of normal spaghetti, you could try "Zudeln"
(pasta made from zucchini) or "Mudeln" (pasta made from carrots). Simply
cut the vegetables into spaghetti shape with a spiral cutter - it's cheap, tasty
and, of course, low in carbohydrates. Another example: It doesn't always
have to be lasagne sheets, try
Protein suppliers play the main role on your lunch plate: fish, meat, eggs,
tofu, cheeses such as mozzarella or feta. In addition, pack a good portion of
vegetables or salad of all kinds. This fills the stomach with relatively few
calories and provides an extra boost of minerals and vitamins. So how about
a large salad with strips of fried chicken or turkey breast, a boiled egg or
tuna? Soups, stews and curries are also absolutely suitable for low-carb
foods and can be prepared very well and taken with you to work. By the
way: Despite the relatively high carbohydrate content, you can still eat
legumes such as beans, lentils or chickpeas at lunchtime, because the
carbohydrates come from starch and are therefore among the "good" ones.
And now let's get to the stove - delicious inspiration for the perfect low
carb lunch can be found here:
Washboard stomach steak
Despite daily crunches, you can't see your six pack? It'll definitely work
with this steak!
Beef steak with mushrooms and tomatoes

340 g beef (steak)
450 g tomato (s)
50 g goat cheese
60 g mushroom (s)
1 clove of garlic
0.5 stock cube
3 tbsp olive oil
1.5 tbsp balsamic vinegar
12 basil leaves
0.5 tsp thyme (dried)
salt
pepper
preparation
1. First, take the goat cheese out of the refrigerator so that it has
enough time to develop its aroma.
2. Wash the tomatoes and cut into slices about 0.5 cm thick. If you use
cherry tomatoes, you simply cut them in half. Also cut the goat
cheese into 0.5 cm thick slices and then halve them again to get
bite-sized pieces. Place the tomatoes on a plate and season with salt
and pepper as desired. Cut the basil leaves into fine strips and place
over the tomatoes with the goat cheese.
3. Wash mushrooms, cut into slices. Then crush or finely chop the
clove of garlic with a garlic press. Heat 1 tablespoon of oil in a pan
over medium heat. Put on a saucepan with water and bring the stock
cube to the boil.
4. When the pan is hot, add the steaks and sear each side for 2 to 3
minutes. Meanwhile, season with salt and pepper to taste. Now take
the steaks out of the pan and place them on the plate. Do not throw
away the juices.
5. Add the thyme and garlic pieces to the gravy and stir with a spoon
for about 30 seconds. This should loosen the brown crust that the
steaks left on the bottom.
6. Add the mushroom slices and about 100 milliliters of the stock. The
mushrooms should cook in it for about 3 minutes until they are firm
to the bite but not completely soft.
7. When the mushrooms are soft enough, simply remove them with a
large spoon and place on the steaks. Spread the juice from the frying
pan over the meat as well.
8. Now pour the vinegar and the remaining oil over the tomatoes and
goat cheese, season with salt and pepper. Season with salt and
pepper from the mill.

Fat: 41g
Protein: 55g
Carbohydrates: 10g
Hearty beef salad
Exotic bean and mince salad that makes men's hearts beat faster but for
women who like it fresh and hearty at the same time.
Lisa Shin
Hearty beef salad
1 medium shallot (s)
2 cm ginger
2 cloves of garlic
1 pod of chilli (hot)
1 sprig of lemongrass
200 g green bean (s)
1 bunch of basil
1 tbsp rapeseed oil
500 g ground beef
1.5 tbsp pepper (cayenne)
2 tbsp fish sauce
2 tbsp lime juice
1 head of romaine lettuce
preparation
1. Peel and finely chop shallot, ginger and garlic. Core and chop the
chilli pepper. Then remove the outer, hard part of the lemongrass
and finely chop the rest. Roughly chop the basil, cut the beans into
pieces about 2 cm in size.
2. Heat a pan and add oil. Fry the mince until it is through and
browned. Pour excess fat out of the pan, leave the mince in it, add
all the vegetables except the beans and half of the cayenne pepper
and mix in.
3. Fry for 2 minutes, stirring, then add the green beans and fry for 1
more minute. Add the basil, fish sauce, lime juice and the remaining
cayenne pepper.
4. Place the lettuce leaves on a bowl with the stem down. Spoon the
mix from the pan (without the liquid) into the bowl.
Fat: 22g
Protein: 30g
Carbohydrates: 10g
Paleo steak with asparagus
This juicy steak with wild garlic topping convinces with a wonderfully
fresh taste and of course a good portion of protein - an ideal summer main
course after a hard workout. Alternatively, this recipe works just as well on
the grill
paleotogo.de
Paleo steak with wild garlic crust
300 g beef steak (s) (recommendation: hip)
40 g wild garlic
1 tbsp olive oil
2 tbsp almonds (grated)
2 tbsp cashew nuts (chopped)
1/2 medium lemon (s)
2 tsp mustard
salt
pepper
400 g green asparagus
200 g strawberry (s)
3 sprigs of basil (chopped)
1 tbsp balsamic vinegar
preparation
1. For the side dish, cut the strawberries in half and marinate with
basil, olive oil, balsamic vinegar, lemon zest / juice and a little
pepper. Then put in a cool place.
2. For the wild garlic crust, chop the wild garlic and mix with the olive
oil, lemon juice / peel, mustard and almonds. Add cashews and
season with salt and pepper.
3. Preheat the oven (200 degrees hot air).
4. Wash the asparagus and cut away the woody end. Heat some olive
oil in the pan, add asparagus and fry for about 2-3 minutes on a high
level, stirring constantly. Then reduce the heat and continue frying.
5. Heat the olive oil in another pan, add the steak and fry on high for
1.5 minutes on each side. Remove the steak and place on the baking
sheet. Season with salt and pepper, brush the steak with wild garlic
topping and place in the oven for 3 minutes at 200 degrees. Then
finish frying for another 3 minutes at 160 degrees hot air + grill.
7. Meanwhile, cut the remaining wild garlic into coarse strips and
add to the asparagus along with the strawberries and sauté briefly
(!)
Fat: 32g
Protein: 46g
Carbohydrates: 18g
Prepare meals cleverly
Prepare meals cleverly
2:08 min.
You can only achieve your nutritional goals with the right planning. In the
video you will learn how to plan perfectly
Paleo hamburger with pineapple

A burger without any sticky buns. Because instead of the “carbohydrate
side dish”, the hamburger from Nico Richter's Paleo cookbook has
pineapple slices. It is best to use fresh pineapple, as the canned contains too
much sugar
Silvio Knezevic
Paleo hamburger with pineapple
1 medium pineapple
1 medium red onion
1 medium onion (s)
600 g ground beef
1/2 teaspoon chili powder
salt
pepper
2 tbsp coconut oil
preparation
1. Remove the peel from the pineapple, then cut eight slices (based on
4 servings) and remove the stalk in the middle.
2. Peel the red onion and cut into large rings. Peel the small onion, cut
into small cubes and knead together with the minced meat, chili
powder and salt and pepper to a mass. Then form four burgers
(based on 4 servings) from the meat mixture.
3. Heat 1 tablespoon each of coconut oil in 2 pans over medium
heat. Then distribute the burgers, pineapple and onion rings between
the pans and fry until lightly browned. Turn once. Fry the burgers
over medium heat until cooked through. Can be easily tested by
pressing lightly with the spatula. When no more meat juice comes
out, they are done.
4. To serve, arrange the hamburgers on preheated plates as follows:
First put on a slice of pineapple, then a burger, a layer of onion ring
and finally the second pineapple slice.

Fat: 28g
Protein: 32g
Carbohydrates: 34g
Salmon on lamb's lettuce with a nutty dressing
Light, flavorful, healthy: you won't be able to get enough of this lamb's
lettuce with a fruity orange note and a hearty salmon fillet topping
Shutterstock
Salmon-on-Salad
900 g salmon (150 g fillet)
500 g lamb's lettuce
15 ml rapeseed oil
500 g tomato (s)
4 medium orange (s)
6 teaspoons of orange juice
60 g hazelnuts (chopped)
30 ml sherry vinegar
15 ml Grand Manner
30 ml milk (or cream)
100 ml hazelnut oil
salt
pepper
preparation
1. Fillet the orange: To get the fine orange flesh, first cut off the peel
with a knife. This way you have removed the inner white skin - the
pulp is exposed. Now fillet the orange over a bowl - use the juice
that flows down for the sauce. Use a filleting knife to cut the orange
flesh out of each individual segment. “Turn” the individual empty
segments like book pages and fillet the entire orange. What remains
is the orange framework; you squeeze the juice out of this.
2. Before you start preparing the sauce, wash the lamb's lettuce
thoroughly, it is usually very sandy (change the water two to three
times). Tip: Snap off the small roots of the tufted salad at the very
end, otherwise you will have too many individual leaves).
3. For the salad dressing, put orange juice in a bowl. Add salt, pepper,
vinegar, Grand Marnier and cream, stir everything. Now slowly add
the hazelnut oil and beat it with the whisk until you get a creamy
emulsion. Finally, sprinkle in the chopped hazelnuts.
4. Wash the salmon fillet under water and then divide it into 12
roughly equal pieces 5 millimeters thick. Heat the vegetable oil in a
frying pan. Season the fillet pieces with salt and pepper and place
them in the very hot fat. Fry the salmon briefly (1–2 minutes on
each side) until it is lightly browned. Warning: do not leave the
salmon in the pan for too long, otherwise the meat will fall
apart. Put the pieces on a plate and brush them with orange juice
and hazelnut oil.
5. How to serve: Spread the lamb's lettuce on the plates and pour some
salad sauce over them. Now put two pieces of the still warm salmon
fillet on the lamb's lettuce, place the orange fillets between the
salad, add some more sauce and drape a few finely chopped nuts on
the salmon. Nothing like on the table.

Fat: 48g
Protein: 36g
Carbohydrates: 13g
Colorful LOGI salad with chicken breast
Without much effort, you can prepare a salad according to LOGI that is
tasty and light
Shutterstock / Olga Miltsova

Colorful LOGI salad with turkey breast
2 handfuls of rocket
2 handfuls of lamb's lettuce
2 medium tomato (s)
2 tbsp white wine vinegar
1 medium red onion
1 teaspoon mustard
1 teaspoon sea salt
1 pinch of pepper
1 teaspoon honey
2 tbsp rapeseed oil
240 g chicken breast (turkey breast works too)
preparation
1. Clean and wash salads and vegetables. Spin dry salads and pluck
into bite-sized pieces. Thinly slice the radishes and cucumber. Cut
the bell pepper lengthways into strips, quarter the tomatoes and the
onion into rings. Distribute the salads and vegetables evenly on the
plates.
2. Mix the vinegar, mustard, salt, pepper and honey
together. Withdraw half of the oil.
3. Rinse the chicken (or turkey meat) with cold water, pat dry and cut
into finger-thick strips. Heat the rapeseed oil in a pan, fry the meat
all over over high heat. Deglaze with the dressing, lift out of the
pan, drizzle the dressing over the salad. Arrange the meat strips on
top.
Fat: 15g
Protein: 33g
Carbohydrates: 16g
Chicken salad with mango and snow peas
Anyone can slice chicken strips into the salad, but you can really impress
your guests with such an exotic, Asian-themed chicken salad with ginger
and soy sauce
Craig Cutler
3 pieces of chicken breast (175 g fillets)
175 g sugar snap peas
2 tbsp lime juice
1 tbsp olive oil
1 tbsp soy sauce
1 tbsp ginger (fresh, diced)
1 medium mango (s)
1/2 bunch of mint (fresh)
80 g rocket
preparation
1. Cover the chicken breast fillets in a large pan with salted water,
bring to the boil, then let simmer on a low heat for about 12 minutes
and remove.
2. Clean the snow peas, boil in salted water for 30 seconds, rinse,
drain.
3. Mix the lime juice, olive oil, soy sauce and ginger well in a bowl.
4. Dice the cooled chicken, season with salt, pepper and mix with 2
tablespoons of the dressing (based on 4 people).
5. Peel and dice the mango and cucumber. Chop the mint, wash the
rocket, mix everything in a salad bowl.
Fat: 4g
Protein: 4g
Carbohydrates: 13g
Steak with apple and horseradish relish
Well-rounded: this power combination of apple and horseradish plus high-
protein steak will definitely taste good to your muscles
Levi Brown
Steak with apple and horseradish relish
300 g beef steak (s)
1 tbsp olive oil
1 pinch of salt
1 pinch of pepper
1 medium-sized apple (red)
2 tbsp horseradish (fresh)
1 teaspoon agave syrup
1 medium lime (s) (organic)
preparation
1. Preheat grill pan on medium heat. Oil the steak, season with salt and
pepper. Grill for 4 to 5 minutes per side and let rest.
2. Core the apples and cut into thin strips. Slice the shallot into rings,
grate the horseradish and gently squeeze out the juice. Rub off the
lime zest and squeeze out the juice.
3. Salt and pepper apples, shallots, horseradish, lime juice and zest,
and agave nectar.
4. Cut the steak into thin slices, arrange on 2 plates and garnish with
horseradish relish.
Fat: 33g
Protein: 69g
Carbohydrates: 35g
Vegetable Turkey Curry
With this recipe you will be slim AND full at the same time! (Yes, that is
possible!) Hardly any carbohydrates and little fat make this aromatic curry
with the strong coriander note a real superfood!
Shutterstock
50 g green bean (s) (frozen)
1/2 medium-sized bell pepper (red)
1/2 medium zucchini
1 medium carrot (s)
1 clove of garlic
1/2 stick spring onion (s)
1 pod of chilli
15 g ginger (fresh piece)
130 g turkey breast
3 teaspoons of peanut oil
1 tsp curry paste (hot)
100 ml coconut milk
1 bunch of coriander (fresh)
salt
pepper
preparation
1. Cook the beans in salted water until they are firm to the bite.
2. Chop the bell pepper and zucchini, peel the carrot and spring onion
and chop it. Chop the garlic and chilli, peel the ginger and grate
finely.
3. Cut turkey meat into medallions.
4. Heat 1/3 of the oil in a wok (or in a non-stick pan) and fry the
spring onions, garlic, chilli and ginger. Add half of the curry paste,
toss briefly, then remove.
5. Fry the vegetables (except the beans) in the second third of oil until
crisp, remove.
6. Fry the turkey in the remaining oil. Mix in all the other fried
ingredients. Salt and pepper.
7. Finally add the beans, coconut milk, chopped coriander and the rest
of the curry paste, reduce for 6 minutes. Season to taste.

Fat: 49g
Protein: 40g
Carbohydrates: 21g
Colorful stew with chicken
The high protein content in the chicken breast keeps your blood sugar level
constant and reduces cravings.
Charlotte Tolhurst
Colorful stew with chicken
1 teaspoon cumin
1 teaspoon ginger
1 teaspoon coriander
3 tsp chilli powder
15 saffron (threads)
2 teaspoons of rapeseed oil
2 cloves of garlic
1 teaspoon sea salt
1 kg of chicken breast
4 medium onion (s)
500 g carrot (s) (baby carrots)
750 ml poultry stock
2 medium-sized lemon (s) (organic)
10 medium green olive (s)
1/2 bunch of parsley
preparation
1. Put the cumin, ginger, coriander, chilli powder, saffron and half of
the oil in a large bowl and mix in a marinade, squeeze in the garlic,
season with salt. Chop the chicken breast and place in the marinade
for 30 minutes.
2. Heat the rest of the oil in a stainless steel pan over medium
heat. Add onions and sauté for 5 to 7 minutes until translucent,
remove and set aside.
3. Now fry the meat for 5 to 7 minutes and add the carrots with the
onions. Deglaze with the chicken stock and bring to the boil briefly.
4. Simmer for 20 to 30 minutes. Squeeze one lemon, cut the other into
slices, stir in together with the olives and let simmer for another 15
minutes until the sauce thickens.
5. Chop the coriander and parsley, sprinkle on top and serve
immediately.
Fat: 9g
Protein: 61g
Carbohydrates: 18g
Paleo pizza with a cauliflower base
A pizza for Paleo fans? Is not there? I guess Thanks to Nico Richter and his
book Paleo power for life, which contains this wonderful recipe for a
delicious pizza with an extraordinary base
Silvio Knezevic
Paleo pizza with cauliflower base
1 head of cauliflower (without stalk)
5 medium egg (s)
5 tbsp coconut flour
1 teaspoon oregano
salt
2 tbsp olive oil
3 tbsp almonds (ground)
250 ml of pureed tomatoes
1 teaspoon thyme
pepper
1 bunch of rocket
8 piece (s) of dried tomatoes
100 g Parma ham
1 handful of pine nuts
preparation
1. Preheat the oven to 200 ° C.
2. For the bottom, wash the cauliflower, remove the leaves and
stalk. Dry the florets well, cut them into large pieces and chop them
to "rice grain size" in a food processor. Line the baking sheet with
parchment paper and spread the cauliflower mixture on top. Place in
the oven to dry for about 10 minutes.
3. Let the cauliflower cool down briefly and mix well together with
the eggs, coconut flour, ground almonds, 1 teaspoon of oregano and
salt in a bowl. Brush the baking paper with 1 tablespoon of olive
oil. Spread the cauliflower mixture evenly over it. The thinner the
base, the crispier! Then brush the edge with the remaining olive oil
and bake the cauliflower base in the oven for about 20 minutes until
it is lightly browned.
4. For the topping, mix the tomatoes with the oregano, thyme, salt and
pepper. Spread the tomato sauce evenly on the pizza base. If you
want to vary the pizza and use ingredients that have to be heated,
you should add them now. Put the pizza back in the oven and bake
for another 3-5 minutes. Then remove and cover with the rocket,
dried tomatoes, ham and pine nuts to serve.
Fat: 30g
Protein: 29g
Carbohydrates: 16g
Muscle salad with potatoes, egg and chicken breast
If the workout no longer tastes good and training is not successful, we have
the perfect recipe for you: You can't put more protein in a dish!
Rob White
150 g potato (s)
120 g chicken breast (fillet)
1 spring onion (s)
1 handful of bean sprouts
1 tbsp sunflower seeds
1 tbsp natural yogurt
1 tbsp vinegar
1/2 teaspoon mustard
salt
pepper
preparation
1. Boil the potatoes (approx. 20 min).
2. Blanch the pods in the same pot for 2 minutes.
3. Meanwhile, cut the chicken breast into strips and fry them.
4. Boil the egg (hard), then cut it, as well as the onion.
5. Mix the dressing ingredients and pour over the salad.
6. Sprinkle with sprouts and seeds.
Fat: 24g
Protein: 46g
Carbohydrates: 33g
Ingredients for 1
30 ml of milk
salt
pepper
1 teaspoon butter
1 teaspoon parsley
2 sprigs of basil
preparation
slices.
chopped basil.
Fat: 42g
Protein: 40g
Carbohydrates: 8g
Herb steaks
Classic goes herbs: Butter with fresh garden herbs refines the beef steak
Arla Kærgården
Herb steaks
75 g green olive (s)
60 g cream cheese, double cream setting
125 g herb butter
1 teaspoon balsamic cream (light)
8 medium cherry tomato (s)
salt
Pepper (coarsely ground)
preparation
1. Pat the steaks dry and season with salt and pepper. Finely dice
olives, mix with cream cheese and 2/3 of the herb butter and season
with balsamic cream, salt and pepper.
2. Wash the tomatoes, cut them in half and place them on a grill tray
with the cut surface facing up. Spread the remaining herb butter in
flakes on the tomatoes.
3. Prepare steaks and tomatoes on the grill. Melt the cream slightly on
the steaks or serve with the tomatoes with the steaks. Fresh baguette
tastes good with it.
Tip: Instead of beef, salmon steaks also taste very good.
Fat: 40g
Protein: 36g
Carbohydrates: 3g
Citrus salmon on spinach salad with ginger
Healthy fatty acids from salmon, hardly any carbohydrates and an explosion
of taste on the tongue: the citrus salmon recipe from "Deutsche See
Fischmanufaktur" has a lot to offer
German lake fish manufacture

Citrus salmon on spinach salad with ginger
320 g salmon (fillets)
5 tbsp oil
1/2 medium orange (organic)
150 g baby spinach
1/2 bunch of radishes
1/2 medium-sized bell pepper (yellow)
1 ginger
preparation
1. Prepare the salmon, because the longer the essential oils of the
citrus peel are allowed to act, the more aromatic it tastes. First,
wash the orange and lime and dry them well.
2. Now brush the fillets on both sides with 1 tablespoon of olive oil
and then rub the peel of the oranges and limes directly onto the fish,
as this will retain more of their fresh scent. Then salt and pepper the
fish and - while you prepare the salad - let it steep.
3. First wash the spinach, radishes and bell peppers. Cut the radishes
into slices, finely dice peppers, shallots and garlic. For the salad,
pluck the larger spinach leaves a little bit smaller, leave baby
spinach whole. Then carefully mix the spinach in a bowl with the
radishes, paprika and shallot.
4. For the dressing, squeeze out the orange and lime, measure 2
tablespoons of orange and 1 tablespoon of lime juice and mix this
with finely chopped ginger and white wine vinegar. Then slowly
beat in 2 tablespoons of oil in a thin stream and season the dressing
with salt and pepper.
5. Now fry the salmon in the remaining olive oil for 3–4 minutes on
each side, until it is well done but still tender. Fold the dressing into
the salad at the very end and serve the salad and fish together. Serve
with a crispy baguette or ciabatta.
Fat: 66g
Protein: 37g
Carbohydrates: 8g
Quinoa salad with tofu and egg
If you want to train yourself a six-pack without meat, you need a lot of
protein - like in this delicious tofu salad
Rob White
Tofu Salad
50 g quinoa (raw)
100 g tofu
0.5 medium-sized bell pepper (yellow)
0.25 bunch of parsley
1 tbsp lettuce mixture
1 tbsp olive oil
0.5 medium lemon (s)
Black pepper)
preparation
1. Cook the quinoa for about 10 minutes, boil the egg hard and dice
the tofu.
2. Eight the tomato, cut the bell pepper into pieces and cut the spring
onion into rings.
3. Wash, dry and chop the parsley and toast the seeds in a pan without
fat.
4. Squeeze the lemon and mix all the ingredients for the dressing
together.
5. Now mix the salad ingredients in a bowl. Pour the sauce over it.
Fat: 32g
Protein: 35g
Carbohydrates: 41g
Coconut cod with mango and avocado salad
This delicious recipe from the Paleo cookbook by Nico Richter is perfect
for everyone who likes to experiment in the kitchen and is open to new,
creative taste combinations
Silvio Knezevic
Coconut cod with mango and avocado salad
1/2 medium mango (s)
1 handful of coriander (fresh)
1 clove of garlic
2 tbsp olive oil
1 medium lime (s) (juice only, squeeze)
salt
300 g cod (fillets)
40 g coconut flour
1 teaspoon ginger powder
2 tbsp coconut oil
250 ml coconut milk
40 g desiccated coconut (s)
preparation
1. Preheat the oven to 180 °.
2. For the salad, peel the mango and cut into small cubes. Cut the pulp
of the avocado half lengthways and crossways to make small
cubes. Then remove them with a tablespoon. Peel the onion and
chop finely. Wash and dice the cucumber. Wash the coriander, shake
it dry and chop it into small pieces. Peel and press the garlic. Mix
everything together with the olive oil, the lime juice and the salt and
put the salad in the refrigerator until you are ready to use it.
3. For the fish, wash the cod fillets, pat dry and remove bones if
necessary.
4. Mix coconut flour, ginger powder and salt in a plate. Melt 1 tbsp
coconut oil and stir with the coconut milk, place in a second plate.
5. Put the coconut flakes in a third plate. First dip the fish fillets one
after the other in the coconut milk, then turn them in the flour
mixture, dip again in the coconut milk and finally roll them in the
desiccated coconut. Press the rasps down well so that all sides are
covered with them.
6. Brush a baking sheet lined with baking paper with the remaining
coconut oil. Spread the fillets on top and bake in the oven for about
12 minutes, turning carefully halfway through.
7. Serve the fish with the mango and avocado salad.

Fat: 83g
Protein: 41g
Carbohydrates: 21g
Broccoli salami pan with fried egg
Blitz recipe - which can also be easily converted into a veggie version by
simply leaving out the salami. It only plays a minor role here anyway and
serves as a natural flavor enhancer for the star in the pan: broccoli!
Misha Gravenor
1 head of broccoli
2 tbsp olive oil
1 clove of garlic
1 pinch of chilli flakes
3 slices of salami (alternatively: ham or bacon cubes)
salt
pepper
preparation
1. Clean the broccoli, remove the florets, wash, cook for 3-4 minutes
in a saucepan with boiling salted water. After blanching, drain the
water and rinse the broccoli with cold water (ice water would be
even better) - this will keep the green fresh and bright.
2. In a cast iron pan, heat half of the oil over medium heat. Cut the
garlic into fine slices, add the chilli flakes to the hot oil and toss in it
for 1 minute. Cut the salami into narrow strips, add to the pan with
the broccoli and fry until the strips are crispy. Salt and pepper, then
keep warm on the lowest setting or in the oven.
3. Heat the remaining oil in a second pan, crack open the eggs and
sizzle until golden. Spread the vegetable and meat mix on plates and
garnish with a fried egg.
Fat: 23g
Protein: 20g
Carbohydrates: 8g
Baked chicken with mushrooms and sweet potato wedges
Thanks to their high water content, mushrooms have hardly any
calories. On the other hand, they provide between 2 and 5 percent protein
and all the important vitamins and minerals. The lentinan it contains also
activates the immune system and lowers the risk of arteriosclerosis and
cardiovascular diseases
Levi Brown
Baked chicken with mushrooms
1 medium sweet potato (s)
150 g chicken breast
2 sprigs of rosemary
1 tbsp olive oil
200 g mushroom (s)
salt
pepper
preparation
1. Preheat the oven to 175 degrees.
2. Peel the sweet potato, cut into finger-thick slices and place on a
baking sheet lined with baking paper. Add the chicken breast,
season with salt and pepper. Drizzle everything with olive oil, add
rosemary and cook in the oven for 20 minutes.
3. Meanwhile, cut the mushrooms into slices and add 5 minutes before
the end of the cooking time.
Fat: 16g
Protein: 47g
Carbohydrates: 76g
Grilled tuna steak
The bone-free all-rounder from the sea provides plenty of iodine, zinc and
vitamin D. But the best thing: Tuna tastes soft as butter and not at all
fishy. It's best to roast it medium rare - and discover its tender core
Jeff Harris
2 pieces of fresh tuna (steaks, fresh from the fish counter)
1 can of corn (small)
2 medium tomato (s) (sliced)
salt
pepper
1 teaspoon caraway seeds
1 pinch of cayenne pepper
preparation
1. For the relish: heat the olive oil in a frying pan, drain the corn, add
the grains to the pan and fry until golden brown for a maximum of 2
minutes.
2. Add tomatoes (with salt and pepper), caraway seeds and a pinch of
cayenne pepper, cook for ½ minute, remove from heat.
3. Sprinkle the tuna with salt and pepper, fry, turn and grill to the
desired consistency.
4. Serve with the relish
Fat: 7g
Protein: 6g
Carbohydrates: 23g
Broccoli Omelette with Cheese
Scrambled eggs, fried eggs, poached eggs or omelets: Eggs are delicious,
can be used in many ways in the kitchen and are full of important
proteins. It goes without saying that you should crack an egg (or two, or
three ...) in the pan more often - for example in the form of this broccoli and
cheese omelette
Ola Pishchuilna / Shutterstock.com

300 g broccoli (in florets)
3 medium egg (s)
1 dash of milk
1/4 clove garlic (pressed)
1/2 medium shallot (s) (finely diced)
salt
pepper
60 g cheese (grated, e.g. Gouda)
preparation
1. Cook broccoli in salted water until al dente.
2. Chop the garlic and shallot. Whisk the milk and eggs together.
3. Heat the oil in a pan, add the broccoli, garlic and onions, toss
briefly. Pour the egg-milk mixture over it and let the omelette
slowly set over a medium temperature.
4. Sprinkle the omelette with the grated cheese, season with salt and
pepper. Fold in the middle or not - as you like.
Fat: 37g
Protein: 46g
Carbohydrates: 12g
Lentil vegetables with rocket and egg
Hearty veggie dish with brown lentils and fried egg - delicious and rich in
protein!
Lisa Shin
3 tbsp olive oil
2 medium onion (s)
1 medium carrot (s)
50 g celeriac
100 g lentils, dry product (brown)
125 g rocket
salt
pepper
preparation
1. Heat 2/3 of the olive oil in a saucepan. Cut the celery, onions and
carrots into small, bite-sized cubes, add and
2. Fry for about 5 minutes.
3. Add the lentils, pour in the stock, season with salt, simmer for 20 to
30 minutes, until the lentils are soft.
4. Add the rocket, season with salt and pepper.
5. Heat the rest of the olive oil in a pan, then beat in the eggs. Cover
the pan and fry the fried eggs in it until the egg white has set.
6. Put the vegetables on the plate with a fried egg on top.
Fat: 26g
Protein: 23g
Carbohydrates: 32g
Szechuan style pork
Why do the Chinese always like to put pineapples in their meals? Well,
pineapple is a stroke of luck in terms of health. It provides plenty of zinc
and manganese. Manganese is a component of enzymes that are involved in
the energy metabolism - important for top performance in sport.
Shutterstock
200 g rice, raw
500 g pork (lean, off the shoulder)
3 tbsp soy sauce
2 tbsp rice wine
1 teaspoon sesame oil
1/2 teaspoon Szechuan pepper (freshly ground)
125 ml pineapple juice
500 g pineapple
2 tbsp bean paste (sweet, from the Asian shop)
250 ml peanut oil
1 medium-sized bell pepper (green)
1 teaspoon ginger (fresh, grated)
preparation
1. Cook the rice in the water according to the instructions on the
packet.
2. Cut the meat into 2 centimeter cubes. Stir the marinade from soy
sauce, rice wine, sesame oil and Szechuan pepper. Soak meat in it
for 10 minutes. Then take it out to the side. Do not throw away the
marinade.
3. Mix pineapple juice with bean paste and the leftover marinade in an
extra bowl to make a sauce.
4. Heat 250 ml of peanut oil in a flat-bottomed wok (about 35
centimeters in diameter). Put half of the meat in the hot oil and fry
for 5 minutes, stirring constantly, until it is nice and brown on all
sides. Now remove the meat from the wok, set it aside and prepare
the rest of the meat in the same way.
5. Chop the paprika and pineapple, chop the ginger. Pour off the fat
from the wok, wash the wok, dry it and place it on the hot plate
again. Add 1 tablespoon of peanut oil and ginger and fry for 10
seconds. Add the paprika and cook for 1 minute. Spread the
pineapple and sauce in the wok, simmer for 1 minute, allow to
thicken slightly.
6. Add meat and heat for another 3 minutes.
Fat: 68g
Protein: 6g
Carbohydrates: 62g
Rice salad with corned beef and egg
Long-chain carbohydrates from whole grain rice, a large portion of protein
and little fat: this is what the muscles like
Rob White
Anti-hangover rice dish
150 g corned beef
30 g whole grain rice
100 g beetroot (from the jar)
1 tbsp capers
2 medium tomato (s)
10 green olive (s) (from the glass)
salt
pepper
1 tbsp mustard
2 tbsp vinegar
preparation
1. Boil rice and boil the egg hard, peel and cut into slices.
2. Cut the corned beef into strips, drain the beetroot and capers and
wash the tomatoes and cut eighths.
3. Mix all ingredients in a bowl.
4. For the dressing mix mustard with vinegar, salt and pepper and pour
over.
Fat: 17g
Protein: 47g
Carbohydrates: 38g
Salad with turkey breast in a honey mustard dressing
Delicious and low carb - this combination is a guarantee of success when it
comes to losing weight. The honey-mustard dressing goes perfectly with the
protein-rich turkey breast.
Viktor1 / Shutterstock.com
Low carb salad with turkey breast with honey mustard dressing
1 head of lettuce (e.g. oak leaf lettuce)
1 bunch of radishes
8 medium-sized cocktail tomato (s)
10 stalks of chives
4 sprigs of parsley
600 g turkey breast (chicken is also possible)
1 tbsp oil (for frying)
salt
pepper
8 tbsp olive oil
4 teaspoons of honey
2 tbsp water
2 tsp mustard
preparation
1. Clean the lettuce, cut into small pieces, wash and spin dry. Clean,
wash, dry and cut the peppers and radishes. Wash and dry the
cocktail tomatoes and quarter or halve depending on the size. Chop
the chives and parsley
2. Heat oil in a pan. Wash the turkey breast fillets, pat dry, season with
salt and pepper and fry on both sides. Take out of the pan and keep
warm.
3. For the honey-mustard dressing, put all the ingredients in the shaker
and shake for at least 1 minute until everything is well mixed.
4. Arrange the vegetables on plates, sprinkle the herbs on them and
pour the dressing over them. Cut the turkey breast fillets into strips,
place on the salad and serve immediately.
You can also add lamb's lettuce, rocket or something similar if just
one type of salad is too boring for you.

Fat: 30g
Protein: 40g
Carbohydrates: 13g
Braised sea bream with tomato and chili sauce
This rustic fish dish in the Sicilian style convinces with strong spices and
few carbohydrates
Romulo Yanes
Braised sea bream with tomato and chilli sauce
2 medium-sized sea bream (s) (whole, excluded and each weighing
around 500 g)
300 g cherry tomato (s) (halved or quartered)
3 cloves of garlic (sliced)
1 tbsp chilli flakes
75 ml of olive oil
1/4 bunch of parsley (roughly chopped)
250 ml of water
preparation
2. Heat half of the oil in an oven-safe pan with garlic and chilli flakes
on the stove. When the garlic turns light brown, add tomatoes and
fry over a low heat.
3. Season the fish with sea salt and pepper, place in the pan next to the
tomatoes and add water. Fry for 5 minutes, then bake covered in the
oven for about 15 minutes, until the fish has reached an internal
temperature of 60 degrees or until the meat is no longer translucent
on the inside. Take the fish out of the pan.
4. Cook the remaining sauce on the stove over medium heat until
about a third of it has evaporated. Add the chopped parsley and the
rest of the olive oil and season with salt and pepper to taste.
5. Finally fillet the whole fish and drizzle with a little sauce. Divide
between 4 plates and serve immediately.
Fat: 29g
Protein: 31g
Carbohydrates: 4g
Stewed vegetable pan with turkey breast
Are you keen to experiment? And hungry? Then let your imagination run
wild and fill this vegetable pan with the delicacies of your choice:
mushrooms, peppers, parsnips or zucchini, carrots or broccoli - only what
you like ends up in the pan
Shutterstock
100 g turkey breast
1 leek
1 medium carrot (s)
2 medium-sized peppers
1 medium zucchini (small)
pepper
salt
1 teaspoon thyme (dried)
2 tbsp rapeseed oil
2 tbsp water
preparation
1. Cut the leek into thin rings, the zucchini, carrot and bell pepper into
pieces.
2. Steam the thyme in the slightly heated oil, fry the turkey breast, cut
into bite-sized pieces, in the pan. Add vegetables and water, steam
for 5 minutes.

Fat: 14g
Protein: 18g
Carbohydrates: 12g
Turkey breast on ratatouille
Super light - and that in two ways: The preparation is easy even for novice
cookers and the recipe scores with few calories and carbohydrates. Top!
Shutterstock
50 g leeks
100 g mushroom (s)
1 medium red onion
120 g turkey breast
50 g pumpkin (se)
1/2 clove of garlic
1 tbsp rapeseed oil
100 ml poultry broth
salt
pepper
1 sprig of thyme
1 sprig of rosemary
preparation
1. Cut the leek, pumpkin, bell pepper and onion into cubes, chilli and
leek into rings. Halve tomatoes or leave whole.
2. Season the turkey breast with salt, pepper and paprika. Then fry in
oil in a coated pan and remove. You can fry the fillet in one piece or
cut it into smaller pieces - as in the recipe picture.
3. Sauté vegetables with leek, onion and garlic in the frying fat,
deglaze with broth. Season to taste with salt, pepper, thyme and
chopped rosemary. Put the fillet in a gratin dish and braise
everything at 180 ° C for 20 minutes.
Fat: 15g
Protein: 38g
Carbohydrates: 15g
Mediterranean chicken salad with mozzarella and rocket
Chickens may not fly well, but they'll give your muscle growth wings - in
the form of this chicken salad
Rob White
Chicken salad with mozzarella
100 g whole wheat pasta, raw
10 black olives
10 mini mozzarella
10 g basil
40 g rocket
1 tbsp pine nuts
6 medium-sized sun-dried tomatoes
1 teaspoon pesto (green)
Pepper (black, coarsely ground)
preparation
1. Mix the olive oil and pesto with the pepper while the pasta cooks.
2. Fry the chicken and cut into slices.
3. Wash, dry and roughly chop the basil and rocket, dice the dried
tomatoes.
4. Then mix the ingredients together and pour the dressing over them.
Fat: 32g
Protein: 51g
Carbohydrates: 67g
Chicken breast in a wholemeal almond crust
KOCHHELDEN.TV
4 pieces of chicken breast (fillets)
2 slices of wholemeal bread
120 g almonds (splinters)
3 medium egg (s)
salt
1 medium lemon (s)
150 g white bean (s)
200 ml of cream
200 ml of milk
1 tbsp olive oil
4 sprigs of thyme
preparation
1. Soak the beans in water overnight
2. Then pour away the water and cook the beans in cream with a lid
until they are soft (45min) - no salt otherwise they will not become
soft. Then puree the beans.
3. Add salt and a little lemon zest and lemon juice (if the puree is too
thick, add a little cream (should be spreadable).
4. Mix wholemeal bread and almonds in a blender
5. Turn the chicken breast fillet in neutral baking egg white powder,
then turn in the seasoned egg and finally turn in almond bread
crumbs and fry in butter (not in oil, otherwise it will turn black).
6. Briefly toss the cherry tomatoes whole in olive oil, salt and thyme
until the skin cracks open

Fat: 42g
Protein: 21g
Carbohydrates: 22g
Neck steaks in herb marinade
Neck steaks are rich in flavor-laden fat. The herb marinade is just the icing
on the cake!
Shutterstock
4 pork (neck steaks)
salt
4 cloves of garlic (finely chopped
2 teaspoons rosemary (fresh, chopped)
2 teaspoons thyme (fresh, chopped)
2 teaspoons of paprika powder
1/2 teaspoon black pepper
1 medium-sized lemon (grated, use only the zest)
preparation
1. Mix the ingredients for the herb marinade.
2. Rub the neck steaks with it, leave to stand in the refrigerator
overnight.
3. Grill for about 6 minutes on each side, adding salt.
4. Delicious with it: a large salad
Calories (kcal): 24
Fat: 1g
Protein: 1g
Carbohydrates: 4g
Avocado and beef salad with honey and chilli dressing
Probably the most protein-rich tomato dish in the world: a delicious steak
salad with sweet and spicy dressing and nutty avocado. Schmacko!
Charles Masters
Steak salad
1 pinch of salt
1 pinch of pepper
0.5 medium lime (s)
1 teaspoon honey
0.5 tsp chili sauce (e.g. Sriracha)
1 teaspoon soy sauce
2 tbsp rapeseed oil
0.5 head lettuce (iceberg, leaf ... of your choice)
1 medium red onion
0.5 medium-sized cucumber (s)
0.25 bunch of coriander
preparation
1. Heat a grill, grill pan, or cast iron pan to medium heat. Salt and
pepper the beef steak to taste and fry for around 4 minutes on each
side (for medium doneness). For a perfect meat flavor, wrap the
meat in aluminum foil and let it rest.
2. In the meantime, prepare the dressing: squeeze out the lime and mix
the juice with honey, chili and soy sauce, a little pepper and oil in a
small bowl.
3. Wash and dry vegetables. Cut the lettuce into bite-sized pieces,
halve the tomatoes, then cut the cucumber and onions into thin
slices. Peel and core the avocado and cut into strips. Cut the beef
steak into finger-thick pieces with a sharp knife across the
grain. Then put everything together in a large bowl and mix.
4. Spread the dressing over the salad and mix in. Garnish with
coriander.
Fat: 49g
Protein: 34g
Carbohydrates: 12g
Fat-away salad with chicken & chilli
Melt your body fat with this exotic papaya, chilli and chicken breast salad
Rob White
Fat-away salad with chicken & chilli
1/4 medium papaya
1 slice of pineapple
1 medium fig (s)
1 tbsp oatmeal
2 chilli pods (small)
2 tbsp natural yogurt (low in fat)
pepper
preparation
1. Wash the lamb's lettuce and pat dry.
2. Fry the chicken breast and cut into strips.
3. Peel and dice papaya, also cut pineapple and fig into small pieces.
4. Finely chop the chilli and mix with the fruit and lamb's lettuce in a
bowl and pour into a bowl. Spread the chicken on top and sprinkle
with oatmeal.
5. Mix the olive oil, yogurt and pepper dressing and pour over the
salad.
Fat: 12g
Protein: 40g
Carbohydrates: 27g
Mediterranean tuna with rice and broccoli-spinach vegetables
A feast for the muscles. In terms of protein content, tuna is the number 1
fish. In addition, its protein has the advantage over protein from meat that it
is easier to absorb.
Dan Matthews
Mediterranean tuna with rice
75 g rice, raw
2 medium-sized peppers (red)
1 tbsp olive oil
300 g fresh tuna (steaks)
200 g broccoli
200 g baby spinach
preparation
1. Wash vegetables. Cook rice according to the instructions on the
package. Dice shallots and paprika, fry in oil for 5 minutes, then
puree with vinegar to make a thick sauce.
2. Place the tuna on a piece of aluminum foil, spread 1 tablespoon of
sauce on top and wrap loosely. Bake at 200 degrees for about 6 to 8
minutes.
3. Boil the broccoli florets (stem-free) in salted water for 6 minutes,
then add the spinach after 4 minutes. Unwrap the tuna and serve
with the remaining sauce and vegetables.
Fat: 15g
Protein: 46g
Carbohydrates: 42g
Chicken breast with broccoli and baked potatoes
Quick and easy to prepare: Chicken with crispy broccoli and hearty baked
potatoes. Is not heavy in the stomach and still keeps you full for a long time
Shutterstock
Chicken-breast-with-broccoli-and-baked-potatoes
16 medium potato (s) (small; soft-boiling)
300 g broccoli
1 medium lemon (s)
2 tbsp olive oil
salt
pepper
preparation
1. Cut the chicken fillets into strips.
2. Brush the broccoli florets and meat with oil, then season well. Place
both on the tray with the halved lemon and potatoes. Bake for about
35 minutes at 250 degrees, until the meat is through. Squeeze the
lemon halves over the fillets.
Fat: 7g
Protein: 10g
Carbohydrates: 48g
Pea and salmon omelette with tomatoes and lamb's lettuce
Fast, delicious and super cheap: an omelette is child's play to prepare and
can be varied - depending on what the fridge has to offer. Here's an example
Shutterstock
50 g smoked salmon
1 teaspoon butter
100 g peas (frozen or canned)
2 tbsp olive oil
1 teaspoon mustard
1 teaspoon honey
salt
pepper
1 tbsp mineral water
preparation
1. Whisk the eggs with the mineral water, salt and pepper.
2. Heat the butter in the pan. Add the peas and toss briefly. Then pour
the egg mixture over the peas and let them set.
3. To turn the omelette, turn it out onto a flat plate provided, then slide
it back into the pan and finish baking.
4. Heat 1 tablespoon of olive oil in a second pan. Halve the cocktail
tomatoes and fry in them for 5 minutes. Finally season with salt and
pepper.
5. To make the dressing, mix vinegar, mustard and honey as well as 1
tablespoon of olive oil, a little salt and 1 tablespoon of tap water.
6. Cut the smoked salmon into strips. Cover half of the pea omelette
with salmon and tomatoes, then close the other half. Drizzle the
dressing over the cleaned lamb's lettuce. Serve with omelette.
Fat: 52g
Protein: 39g
Carbohydrates: 31g
Peppery Chicken Salad
Full of meat - and that in a particularly spicy version with ginger, pepper
and chili oil
Lisa Shin
0.5 stalk of celery
0.5 medium spring onion (s)
1 cm ginger
2 teaspoons of Szechuan pepper
2 teaspoons of sugar
2 teaspoons sesame oil
2 teaspoons of chilli oil
5 tsp soy sauce
1 tbsp sesame seeds
preparation
1. First cut the spring onion and celery into fine strips. Roast the
sesame seeds in the pan and set aside.
2. Cut the meat into strips 5 × 2 cm wide. Peel the ginger and cut
thinly. Put both together in a saucepan and cover with cold
water. Bring to the boil and then simmer on a low flame for about
10 minutes. Meanwhile, prepare a cold water bath with ice cubes,
which also fits a sieve.
3. Is the meat done? Strain through the sieve and then quench in the
water bath. Take out, set aside.
4. For the dressing, stir together sesame oil, chili oil, Szechuan pepper,
sugar and 4 teaspoons of soy sauce. Pluck the chicken into bite-
sized pieces and add to the sauce. Add celery and onion mix,
sesame seeds and coriander leaves and fold in. Season with soy
sauce or chilli oil as desired.
Fat: 6g
Protein: 42g
Carbohydrates: 7g
Curry shrimp wraps
They are rich in fluorine, calcium, magnesium, phosphorus, iron and lots of
vitamins - we're talking about the small protein-rich crustaceans - the
prawns - which frolic here in the tortilla shop with a colorful mix of
vegetables
Christian Lohfink
100 g prawns (frozen, peeled)
200 g Asian vegetable mix (frozen)
1 / 2-1 tsp curry paste (green)
2-3 teaspoons of natural yogurt
2 medium tortilla (s)
salt
preparation
1. Rinse the prawns with hot water and let them thaw briefly.
2. Fry the vegetables with hot oil in a wok or in a pan while
turning. Season with salt and curry paste. Add the prawns and cook
for 2 to 3 minutes.
3. For the sauce, mix together the curry paste, yogurt and salt.
4. Heat tortillas in a coated pan or on the bread roll attachment of the
toaster for about 20 seconds until they become pliable.
5. Spread the sauce and vegetable-shrimp mix on top, roll up and
serve.
You can of course also freshly prepare the Asian vegetables and do
not have to buy a ready-made frozen mixture. If you take whole-
grain wraps, you will also stay full longer.
Fat: 15g
Protein: 30g
Carbohydrates: 44g
Swiss chard pan with egg, onions and tomatoes
Even the ancient Romans valued leafy vegetables. Swiss chard contains a
lot of fiber, which improves digestion and helps to bind and eliminate
toxins in the body.
Zach Desart
Swiss chard pan with egg, onions and tomatoes
1 tbsp red wine vinegar
1 kg of Swiss chard
2 medium onion (s)
4 cloves of garlic
2 tbsp olive oil
salt
pepper
preparation
1. Halve or quarter the cherry tomatoes, mix with the red wine vinegar
in a small bowl and set aside.
2. Cut out the chard stalks, place the leaves in a bowl with cold water,
wash thoroughly, pour into a colander to drain and then roughly
chop. Then wash and dry the stems and cut them into narrow
strips. Peel the onions and garlic, dice both finely.
3. Heat the olive oil in a large pan with a lid on medium heat. Add the
stalks of the chard together with the onion cubes and sauté for about
10 minutes. Reduce the heat, add the garlic and sauté everything for
one minute while stirring. Then add the chard leaves. Season with
salt and pepper. Turn the hotplate on the highest setting and wait,
stirring constantly, until the leaves have collapsed.
4. Reduce to medium heat and use the back of a spoon to make 4
hollows in the vegetables. Slide 1 egg in each. Cover the pan and let
the eggs set for about 4 minutes.
5. Pour vinegar tomatoes on top and serve immediately.
Fat: 26g
Protein: 29g
Carbohydrates: 16g
Keto dinner recipes

In the evening, you shouldn't go for low carb when eating if you want to
tickle your six-pack. Instead it says: full of proteins! Here are the best
recipes for your low carb dinner
This is what the perfect low carb dinner looks like

When putting together your low carb dinner, the following applies: Pay
attention to your carbohydrate intake! Ideally, this is less than 20 grams per
serving - that's not much, so it is not always easy to find a suitable low-carb
recipe for the last meal of the day. However, the low amount of
carbohydrates reduces the amount of insulin your body releases, while at
the same time it stimulates the production of the growth hormone HGH
("Human Growth Hormon"). The result: The nightly fat burning is in full
swing, the body is dedicated to muscle growth and regeneration
processes. Prerequisite is that the finger from the classic evening b redand
resort to real protein bombs instead. So swap pasta for turkey, rice for beef
or potatoes for fish. Other protein-rich foods such as shrimp, eggs, cheese,
tofu, salmon, tuna, mince or poultry are also a great basis for your low-carb
dinner. Serve with a good portion of vegetables or salad - this way the
amount is right and the feeling of fullness is quicker thanks to the volume.
Healthy fats are allowed in the low carb dinner
High-fat foods such as nuts or avocado are also allowed (in
moderation). Dairy products can also add variety to your menu, for example
prepare a delicious dip from low-fat quark, herbs and spices. Salads, soups,
vegetables with meat or fish, omelets, tofu - the selection of delicious low-
carb dinners is wide. And if you absolutely don't want to go without your
evening meal: How about grabbing a large leaf of lettuce instead of bread
and wrapping it up in a wrap? Or do you cut eggplants into oblong slices,
fry them and top them like bread?
Many more filling and delicious recipes for the ideal low carb dinner :
Fillet of beef with Brussels sprouts
A good piece of meat and fresh seasonal vegetables: that's all you need for a
delicious and healthy dinner. Plus: The recipe is also low carb.
Ulrike Holsten
Fillet of beef with Brussels sprouts
200 g Brussels sprouts
1 teaspoon clarified butter
200 g beef fillet
1/2 medium red onion
1 pinch of pepper (steak pepper)
1 pinch of sea salt (mill)
preparation
1. Clean the Brussels sprouts (remove the stalk and the outer leaves)
and cook in salted water until firm to the bite, then drain, cut in half
and set aside. It's faster with frozen goods!
2. Now preheat the oven to 140 °.
3. Let a pan get very hot first, only then add the clarified butter. Sear
the fillet on each side for around 2 minutes so that it browns nicely
and has a crust.
4. Then either wrap in aluminum foil or put in the oven together with
the pan and let it steep (for medium another 6-8 minutes, for well
done 8-10 minutes).
5. Meanwhile, finely chop the onion and heat the oil in a new pan. Fry
the Brussels sprouts and onions in it, season with salt and pepper.
6. Take the steak out of the oven, season with steak pepper and salt
and serve with the Brussels sprouts.
Fat: 22g
Protein: 52g
Carbohydrates: 10g
Low carb pan with chicken
Delicious, today we're going to eat low-carb: Any bet that you will
definitely not miss the carbohydrate side on this low-carb dish?
Ulrike Holsten
Low carb chicken pan
30 ml poultry broth
salt
pepper
preparation
1. Cook frozen beans in salted boiling water for 4-5 minutes until al
dente.
2. Cut the meat and paprika into bite-sized pieces. Onion in half rings.
3. Heat the oil in a pan, brown the meat in it and brown it nicely. Add
onion, bell pepper and beans, fry for another 4 minutes. Deglaze the
low carb pan with a dash of stock, season with salt and pepper.
Fat: 10g
Protein: 40g
Carbohydrates: 16g
Paysanne omelette
The high-quality, easily digestible protein in eggs is ideal for building
muscle. The fat-soluble vitamins A, D, E and K can also be optimally
utilized by the body thanks to the fat content in the yolk.
Shutterstock
Paysanne omelette
1 medium-sized carrot (peeled, diced)
1 medium potato (s) (peeled, diced)
1 medium onion (s) (peeled, diced)
40 g bacon (smoked, cut into 1 cm wide strips)
1 medium shallot (s) (chopped)
3 medium-sized egg (s) (cracked open, lightly beaten)
5 stalks of parsley (fresh, chopped)
salt
pepper
1 tbsp olive oil
preparation
1. Fry the diced vegetables with oil in an omelette pan over medium
heat for a few minutes so that they get color.
2. Then add the bacon and shallots, stirring occasionally.
3. After about 2 minutes, pour the lightly beaten eggs into the pan,
season with parsley, salt and pepper.
4. Wait for the egg to set on the edge of the pan, then use a wooden
spoon to fold the parts that are through inwards.
5. Repeat about 3 times until the omelette is firm but soft and creamy
in the middle.
6. Serve upside down on a plate.
Fat: 20g
Protein: 15g
Carbohydrates: 11g
Ingredients for 1
30 ml of milk
salt
pepper
1 teaspoon butter
1 teaspoon parsley
2 sprigs of basil
preparation
slices.
chopped basil.
Fat: 42g
Protein: 40g
Carbohydrates: 8g
Oven salmon on bed of vegetables
This delicious low-carb salmon doesn't just look good. It also scores with
its inner values, such as lots of protein and healthy omega-3 fatty acids
Ulrike Holsten
Oven salmon on bed of vegetables
1/2 medium zucchini
1 spring onion (s)
1/2 clove of garlic
salt
pepper
150 g salmon
1 slice of lemon (s)
1/2 teaspoon thyme (dried)
preparation
2. Halve tomatoes, cut zucchini and spring onions into thin slices or
rings. Press the garlic and mix with the vegetables, salt and pepper.
3. Wash salmon and pat dry.
4. Spread parchment paper on a baking sheet. Place the vegetables in
the middle of the paper, place the salmon on top and season with
salt and pepper, top with a lemon wedge and sprinkle with
thyme. Finally, drizzle with lemon juice and 1 tablespoon each of
olive oil.
5. Fold baking paper into a parcel and bake in the oven for around 20-
25 minutes. Serve the fish in a packet.
Fat: 30g
Protein: 33g
Carbohydrates: 7g
Greek style tuna salad with sheep's cheese
Tuna is the mother of muscle food and should not be missing in any good
salad. Eggs and feta also provide an extra load of protein and make the
muscle salad perfect!
Little-Hand-Creations / Shutterstock.com
2 handfuls of lettuce (variety of choice)
pepper
8 medium olive (s)
100 g feta
1 can of tuna in its own juice
2 tablespoons oil
salt
preparation
1. For the tuna salad, first wash the salad and spin dry.
2. Wash the tomatoes and cut them in half, quarter or simply leave
them whole.
3. Cut the onion into rings and the olives into slices.
4. Dice the feta, mix everything together with the tuna and the salad.
5. Mix the dressing with the remaining ingredients and pour over the
tuna salad.

Fat: 29g
Protein: 29g
Carbohydrates: 6g
Low carb burger from the pan
Burgers are unhealthy and are real calorie bombs? Not quite! Because if
you leave out the bread and combine the patties with eggs, spinach and
tomatoes, it is a real low-carb insider tip for losing weight
Sam Kaplan
Burger with spinach and eggs
300 g ground beef
1 pinch of salt
1 pinch of pepper
1 tbsp olive oil
1 clove of garlic
500 g spinach
2 medium tomato (s)
preparation
1. Make burger patties: Finely dice the shallot and mix the mince, add
salt and pepper and knead everything again. Divide the mass and
form two patties (based on 1 serving) from it.
2. Heat the oil in the pan on medium heat. Fry the patties until brown,
then move them to one side. Finely chop the garlic and add to the
center, fry for 30 seconds. Then add the spinach, let it collapse. Dice
the tomato and add.
3. Remove the “burgers”, push the spinach aside, and crack open the
eggs. Put the lid on and cook for about 3 minutes until the egg white
sets.
4. Add the spinach and the fried eggs to the meat or simply serve
everything directly in the pan.
Roasting advice: There are different temperature zones in each pan. The
center is the hottest, the edge is colder. If (as here) not everything has
enough space in the pan at the same time, work from the inside out: keep
everything cooked warm on the edge, refill the middle.
Fat: 34g
Protein: 45g
Carbohydrates: 6g
Shutterstock
Salmon-on-Salad
15 ml rapeseed oil
500 g tomato (s)
4 medium orange (s)
15 ml Grand Manner
100 ml hazelnut oil
salt
pepper
preparation
and hazelnut oil.
salad, add a little more sauce and drape a few chopped nuts on the
salmon. Nothing like on the table.

Fat: 48g
Protein: 36g
Carbohydrates: 13g
Green salad with turkey breast
A light salad is always possible - especially if you've had a good meal in the
days before. For the portion of protein, it is topped with delicious turkey
breast.
Ulrike Holsten
Green salad with turkey breast
1 handful of rocket
1 handful of lamb's lettuce
1/2 medium-sized paprika
1 medium tomato (s)
120 g turkey breast
1 tbsp rapeseed oil
1/2 tbsp olive oil
1/2 teaspoon mustard
1 pinch of salt
1 pinch of pepper
1/2 teaspoon honey
1 teaspoon pine nuts
preparation
1. Wash salads, slice radishes, cut peppers into strips, quarter tomatoes
and mix everything together.
2. Cut turkey breast into finger-thick strips and fry in rapeseed oil,
then spread on the salad.
3. Mix the remaining ingredients into a dressing and pour over it.
Fat: 24g
Protein: 34g
Carbohydrates: 13g
Colorful oven vegetables with chicken
Are you looking for a tasty, quick, low-carbohydrate dinner? Then our oven
vegetables with protein-rich chicken breast are just right for you
Ulrike Holsten
Colorful oven vegetables with chicken
1 medium red onion
2 medium-sized peppers
400 g broccoli
2 tbsp olive oil
2 teaspoons of rosemary (dried)
sea-salt
pepper
preparation
2. Peel the onion and chop it roughly.
3. Roughly dice the chicken breast and bell pepper, cut the broccoli
into small pieces (or use frozen broccoli) and put everything
together in a small baking dish.
4. Add olive oil and spices, mix everything thoroughly and cook in the
oven for about 15-20 minutes.
Fat: 14g
Protein: 44g
Carbohydrates: 13g
Chicken on feta and spinach bed
Here concentrated power lands on the table. Chicken and spinach not only
taste good, they also provide two important nutrients, protein and calcium.
Ulrike Holsten
Chicken breast on a bed of feta and spinach
1 clove of garlic
2 tbsp rapeseed oil
250 g spinach leaves (fresh or frozen)
50 g feta
1 pinch of salt
1 pinch of pepper
preparation
1. Press the garlic, finely dice the onion and fry in 1 tablespoon
rapeseed oil. Add the spinach.
2. Salt and pepper the chicken and fry in the remaining oil until crispy.
3. Season the spinach with pepper and salt, crumble the feta over it
and place the chicken on the feta-spinach bed before serving.
Fat: 39g
Protein: 44g
Carbohydrates: 10g
Recipe for small low carb pizzas with whey quark batter
Pizza is actually taboo with low carb, because the flour base contains too
many carbohydrates. The base of our low-carb pizza contains lots of protein
sources such as low-fat quark, whey and eggs. An ideal slimming dinner
that tastes great too!
Small low carb pizza with boiled ham and rocket
150 g low-fat quark
30 g whey protein powder (tasteless, natural)
80 g Gouda (grated)
2 slices of cooked ham
1 medium red onion
1/2 can of tomato (chunks)
salt
pepper
oregano
1 handful of rocket
preparation
1. Preheat the oven to 180 °. Line the baking sheet with parchment
paper and prepare.
2. Put the ingredients for the dough together in a bowl and, ideally, use
a hand mixer to briefly process them into a smooth dough. Now
distribute the dough in the form of four small heaps on the baking
paper and spread out thinly and round so that four small pizza
dough flatbreads are created. Now put the flatbread in the oven and
bake for around 20 minutes.
3. Meanwhile, cut the boiled ham into cubes, onion in half rings and
tomatoes in slices. Put the pizza tomatoes in a small bowl and
season with the spices to make a spicy pizza sauce. Wash the rocket.
4. Take the tray with the pizza cakes out of the oven after 20 minutes,
turn the cakes and let them cool down briefly. Then brush with
tomato sauce and top with ham, onions and tomatoes. If necessary,
season again with spices. Top with cheese and put in the oven for
another 5 to 10 minutes.
5. Top the finished mini pizzas with rocket.
Note: The 4 mini pizzas are ideal for 2 people, i.e. 2 pizzas per person.

Fat: 17g
Protein: 27g
Carbohydrates: 5g
Scrambled eggs, fried eggs, poached eggs or omelets: Eggs are delicious,
can be used in many ways in the kitchen and are full of important
proteins. It goes without saying that you should crack an egg (or two, or
three ...) in the pan more often - for example in the form of this broccoli and
cheese omelette
Ola Pishchuilna / Shutterstock.com

300 g broccoli (in florets)
3 medium egg (s)
1 dash of milk
1/4 clove garlic (pressed)
1/2 medium shallot (s) (finely diced)
salt
pepper
60 g cheese (grated, e.g. Gouda)
preparation
1. Cook broccoli in salted water until al dente.
2. Chop the garlic and shallot. Whisk the milk and eggs together.
3. Heat the oil in a pan, add the broccoli, garlic and onions, toss
briefly. Pour the egg-milk mixture over it and let the omelette
slowly set over a medium temperature.
4. Sprinkle the omelette with the grated cheese, season with salt and
pepper. Fold in the middle or not - as you like.
Fat: 37g
Protein: 46g
Carbohydrates: 12g
Rump Steak Salad
A salad for real men that's bursting with protein. The iron content is also
impressive. The mineral is better absorbed from animal foods than from
plant-based foods and is vital for the oxygen supply in the body
Shutterstock
Rump Steak Salad
150 g rump steak
2 tbsp olive oil
50 g rocula
30 g tomato (s)
1/2 medium spring onion (s)
preparation
1. Fry the rump steak in olive oil (1 tbsp) for 5 minutes per side. Then
season and cut into strips.
2. Cut the spring onion into rings, chop the tomatoes into large pieces.
3. Drape the meat on a bed of endive lettuce, spring onions, and
tomatoes. 1 tbsp olive oil and lemon juice on top, done! Season to
taste with salt and pepper.
Fat: 30g
Protein: 34g
Carbohydrates: 2g
Paleo steak with asparagus
This juicy steak with wild garlic topping convinces with a wonderfully
fresh taste and of course a good portion of protein - an ideal summer main
course after a hard workout. Alternatively, this recipe works just as well on
the grill
paleotogo.de
Paleo steak with wild garlic crust
300 g beef steak (s) (recommendation: hip)
40 g wild garlic
1 tbsp olive oil
2 tbsp almonds (grated)
2 tbsp cashew nuts (chopped)
2 tsp mustard
salt
pepper
3 sprigs of basil (chopped)
preparation
1. For the side dish, cut the strawberries in half and marinate with
basil, olive oil, balsamic vinegar, lemon zest / juice and a little
pepper. Then put in a cool place.
2. For the wild garlic crust, chop the wild garlic and mix with the olive
oil, lemon juice / peel, mustard and almonds. Add cashews and
3. Preheat the oven (200 degrees hot air).
4. Wash the asparagus and cut away the woody end. Heat some olive
oil in the pan, add asparagus and fry for about 2-3 minutes on a high
level, stirring constantly. Then reduce the heat and continue frying.
5. Heat the olive oil in another pan, add the steak and fry on high for
1.5 minutes on each side. Remove the steak and place on the baking
sheet. Season with salt and pepper, brush the steak with wild garlic
topping and place in the oven for 3 minutes at 200 degrees. Then
finish frying for another 3 minutes at 160 degrees hot air + grill.
7. Meanwhile, cut the remaining wild garlic into coarse strips and
add to the asparagus along with the strawberries and sauté briefly
(!)

Fat: 32g
Protein: 46g
Carbohydrates: 18g
Low carb shirataki noodles with asparagus & Co.
Zero carbohydrates! Impossible with pasta? No, because now there is
Shirataki noodles. They are thin, almost transparent, and are made from the
Japanese konjac root. The special feature: They consist of the zero-calorie
fiber glucomannan. Result: only 5 calories and hardly any fat per 100 grams
Jamie Chung
200 g shirataki noodles
100 g peas (frozen)
2 medium tomato (s)
1-2 sprigs of basil
1.5 tbsp olive oil
salt
pepper
preparation
1. Cut the asparagus into narrow strips with a vegetable peeler, then
cook in salted boiling water. After about 3 to 5 minutes, take it out
and put it off briefly. Cook frozen peas in salted water until
cooked. Then set aside.
2. Wash the pasta thoroughly in a colander under running water,
drain. Heat in boiling water for 30 seconds, drain, transfer to a large
bowl
3. Cut the tomatoes, peppers and mozzarella into cubes, chop the basil
and add to the pasta together with the asparagus and peas.
4. Mix a dressing with oil, lemon, salt and pepper and add to the salad,
mix well, done.
Fat: 24g
Protein: 19g
Carbohydrates: 17g
Salad with prawns, bacon and egg
This spinach salad awakens the fever of spring - because young baby
spinach will be available in stores from March. In combination with crispy
bacon, fried mushrooms and eggs a real culinary delight!
Plamen Petkov
6 strips of bacon
1 medium red onion
120 g mushroom (s)
200 g shrimp
salt
pepper
1 dash of olive oil
2 tbsp pine nuts
1 tbsp mustard
200 g baby spinach
preparation
1. Sear the bacon in a large pan over medium heat for 3 to 5 minutes
until the strips are crispy. Then place on kitchen paper to drain,
leave the fat in the pan.
2. Cut the onion into rings, the mushrooms into slices and brown them
in the same pan for 3 minutes, then remove them and set
aside. Season the prawns with salt and pepper, add a little olive oil
to the pan if necessary and fry together with the pine nuts over
medium heat until the prawns are firm and pink after 2 to 4
minutes. Now mix the red wine vinegar and mustard together, roll
the slightly cooled prawns in it and finally season with salt and
pepper
3. Hard boil eggs. In the meantime, wash the spinach leaves
thoroughly and divide them on 4 plates. Add all the fried
ingredients and garnish with the sliced eggs. The remaining sauce
from the pan can be drizzled over the salad as a dressing.

Fat: 46g
Protein: 43g
Carbohydrates: 9g
1 bunch of radishes
10 stalks of chives
4 sprigs of parsley
salt
pepper
8 tbsp olive oil
2 tbsp water
2 tsp mustard
preparation
warm.

Fat: 30g
Protein: 40g
Carbohydrates: 13g
Spicy egg pan with leek and rocket
Too many eggs are unhealthy? Don't you believe that! The opposite is true,
they will extend your life (not to mention building muscle). But always hard
boiled? No. Then try this out:
Lisa Shin
2 leeks
2 tbsp butter
1 clove of garlic
3 tbsp white wine
salt
pepper
preparation
1. Cut the leek into thin rings and sauté with butter in a large pan until
tender. Then add the salt and the chopped garlic. Let fry until it
smells pleasant.
2. Add rocket and white wine, stir. Let it cook until the greens
collapse.
3. Season to taste with pepper. Beat the eggs in the pan, put the lid on
and leave on the flame over a low heat for about 5 minutes until the
fried eggs are firm.
Fat: 23g
Protein: 19g
Carbohydrates: 9g
Salad with baked pumpkin, pomegranate and goat cheese
The all-rounder in autumn: Pumpkin can be prepared in a wide variety of
ways. Here in the baked version in a crispy bed of lettuce:
Levi Brown
400 g pumpkin (s) (e.g. butternut, cut into small cubes)
salt
pepper
4 handfuls of salad (of your choice or season)
4 tbsp pomegranate (seeds)
2 tsp pistachios
6 teaspoons pumpkin seeds (roasted without fat)
60 g goat cream cheese (crumbled)
3 tbsp pumpkin seed oil
3 tbsp orange juice
1 teaspoon Dijon mustard
1 spring onion (s) (chopped)
1 teaspoon honey
preparation
2. Mix the pumpkin pieces in a bowl with oil, salt and pepper and
place them loosely on a baking sheet lined with baking paper. Bake
for about 30 minutes, until they are firm to the bite and lightly
browned. Take out of the oven and let cool down completely.
3. Put the dressing ingredients in a container with a lid and shake well
(e.g. a washed-out jam jar or something similar) until the dressing
has a creamy consistency.
4. Wash the lettuce and distribute it equally on the plates. Divide the
baked pumpkin fairly among the people and place on the bed of
lettuce. Spread the pomegranate seeds and pumpkin seeds on top
and crumble the goat's cream cheese on top. Finally, pour the
dressing over the salad and enjoy.
Fat: 22g
Protein: 8g
Carbohydrates: 13g
Greek vegetable frittata
A vegetable frittata is the ideal breakfast. This omelette is full of protein - it
fills you up and boosts fat burning
Sam Kaplan
Greek vegetable frittata
450 g spinach (frozen)
8 medium egg (s)
75 ml milk (low-fat)
125 g goat cheese
2 tbsp pine nuts
salt
pepper
preparation
1. Thaw spinach and squeeze out lightly. Preheat the oven to 190
degrees and grease an ovenproof dish.
2. Whisk the eggs with the milk. Crumble the goat cheese and add it
with the pine nuts, spinach, salt and pepper.
3. Bake in the tin for 25 minutes, until the egg sets. Then divide into 4
servings.
Fat: 25g
Protein: 25g
Carbohydrates: 5g
Poached egg on green asparagus
Enjoy the asparagus season - to the fullest, but not at the expense of your
figure. Our poached egg on asparagus is a light lunch or dinner because it is
low in calories and carbohydrates. We like it!
Fortyforks / Shutterstock.com
Poached egg on green asparagus
1 liter of water
2 tbsp vinegar
1 teaspoon salt
400 g green asparagus (fresh)
1 pinch of black pepper
20 g parmesan (in one piece)
preparation
1. To poach the eggs, bring the water, vinegar and salt to the
boil. Turn the heat down so that the water still boils slightly. Open
one egg at a time, put it in a cup, carefully slide the egg into the
vinegar water and poach for 3–4 minutes. Take out with a slotted
spoon and soak in ice water. That doesn't always work right away -
don't despair. If it is too cumbersome for you, you can simply boil
an egg until soft, cut it in half and simply place it on the asparagus.
2. Steam the green asparagus in a sieve for 5 minutes.
3. Place the eggs on the asparagus, top with salt and pepper and
freshly grated parmesan.
Fat: 10g
Protein: 14g
Carbohydrates: 6g
Cobb salad with egg, bacon and chicken
In addition to the Caesar Salad, the Cobb Salad is also very popular in the
USA. If you like, you can add olives, peppers or spring onions to the list of
ingredients
Jeff Harris
Ingredients for 2
4 slices of bacon
250 g chicken breast (fillets)
1 tbsp olive oil
2 medium tomato (s)
2 medium egg (s) (hard-boiled)
100 g of lettuce
50 g blue cheese
1 tbsp vinegar (sherry vinegar)
preparation
1. Fry the bacon and 2 (finger-thick slices) chicken breast fillets in oil.
2. Chop the onion, tomatoes, avocado, lettuce and the hard-boiled
egg.
3. Arrange the chicken with the vegetables, egg and lettuce, crumble
blue cheese over it.
4. For the dressing: Mix olive oil, vinegar (if possible: sherry vinegar)
and Dijon mustard, pour over the salad, serve
Fat: 52g
Protein: 46g
Carbohydrates: 6g
Tandoori yogurt chicken
Tandoori chicken is the epitome of Indian cuisine. But you can do that on
your own stove - guaranteed
Sun Lee
1 medium whole chicken (1.5 kg)
2 tbsp lemon juice
1 tbsp garlic-ginger paste
1 teaspoon chili powder
1 teaspoon salt
250 g natural yogurt
1 teaspoon garam masala
100 ml rapeseed oil
1/2 teaspoon cinnamon
preparation
1. For the chicken: separate the legs of the chicken, leave the breast
and wings together. Make 4 deep cuts in each piece.
2. Mix the remaining ingredients, pour over the chicken pieces and set
aside so that it can cook through.
3. Preheat oven to 180 degrees.
4. For the yogurt: Mix everything together and brush the meat with it.
5. First fry in the pan for around 7 minutes, then put in the oven for 15
minutes in a dish with a high rim. Pull out briefly, pour the formed
roast juice over it and place in the oven for another 10 minutes.
Fat: 158g
Protein: 101g
Carbohydrates: 9g
Fast, delicious and super cheap: an omelette is child's play to prepare and
can be varied - depending on what the fridge has to offer. Here's an example
Shutterstock
50 g smoked salmon
1 teaspoon butter
100 g peas (frozen or canned)
2 tbsp olive oil
1 teaspoon mustard
1 teaspoon honey
salt
pepper
1 tbsp mineral water
preparation
1. Whisk the eggs with the mineral water, salt and pepper.
2. Heat the butter in the pan. Add the peas and toss briefly. Then pour
the egg mixture over the peas and let them set.
3. To turn the omelette, turn it out onto a flat plate provided, then slide
it back into the pan and finish baking.
4. Heat 1 tablespoon of olive oil in a second pan. Halve the cocktail
tomatoes and fry in them for 5 minutes. Finally season with salt and
pepper.
5. To make the dressing, mix vinegar, mustard and honey as well as 1
tablespoon of olive oil, a little salt and 1 tablespoon of tap water.
6. Cut the smoked salmon into strips. Cover half of the pea omelette
with salmon and tomatoes, then close the other half. Drizzle the
dressing over the cleaned lamb's lettuce. Serve with omelette.
Fat: 52g
Protein: 39g
Carbohydrates: 31g
ingredients
Jeff Harris
Ingredients for 2
4 slices of bacon
1 tbsp olive oil
2 medium tomato (s)
100 g of lettuce
50 g blue cheese
preparation
egg.
Fat: 52g
Protein: 46g
Carbohydrates: 6g
Redfish fillets with chervil sauce on cucumber salad
Fish should end up on your plate regularly - and not in the form of fish
fingers or a gourmet fillet. Try this delicious recipe from "Deutsche See
Fischmanufaktur" - delicious as a light meal on Good Friday
German lake fish manufacture

Redfish fillets with chervil sauce on cucumber salad
350 g redfish fillet (s)
200 g cucumber (s)
1 medium red onion
1/2 bunch of chervil
2 tbsp wine vinegar
salt
pepper
1 pinch of sugar
1 tbsp butter
1 tbsp flour
100 ml of milk
preparation
1. Cut the cucumber into thin slices, finely chop the onion into rings
and the chervil.
2. For the salad dressing, whisk vinegar with 2 tablespoons of water, 2
teaspoons of oil, salt, pepper and sugar to taste. Then mix in the
cucumber slices and about ¾ of the onion and let the salad rest for
at least half an hour.
3. While the salad is brewing, pepper and salt the redfish on both
sides. Heat the remaining oil in a pan and fry the fillet in it on both
sides for 3-4 minutes over medium heat until golden brown. When
turning, add the rest of the onion and fry.
4. For the chervil sauce, melt the butter in a saucepan, sweat the flour
in it and deglaze with the broth and milk. Simmer for 1-2 minutes
while stirring. Season well with salt, pepper and a little sugar and
stir in the chervil.
5. Season the cucumber salad again and serve with the fish with the
sauce.
Boiled potatoes go very well with this.
Fat: 39g
Protein: 38g
Carbohydrates: 14g
Steak salad with zucchini talers
This salad promises more muscles and less belly pelvis. We show what you
need for this and how it can be done in no time
Rita Maas
500 g romaine lettuce
2 medium tomato (s)
2 tbsp parmesan
2 teaspoons of Gorgonzola
1 clove of garlic (minced)
300 g beef (steaks of 150 g each)
2 medium zucchini (s) (yellow and green)
1/2 medium red onions
3 tbsp olive oil
salt
pepper
preparation
1. Wash the salad: Rinse with cold water so that it stays nice and
crisp. Important: cut only after washing, otherwise the vitamins will
be washed out. Then let it rotate in the salad spinner so that the
dressing is not watered down unnecessarily later.
2. Cut zucchini: Remove both ends (taste bitter) and cut into 2
centimeter thick slices.
3. Mix the vinaigrette (from the vinaigrette ingredients)
4. Depending on personal preference and meat thickness, roast the
steak: medium, bloody, whole. Meanwhile, cut the tomatoes into
eighths, cut the onion into rings, chop the garlic and crumble the
gorgonzola into pieces. Mix together lettuce, garlic, onion and
tomatoes.
5. Take the meat out of the pan, cover with aluminum foil so that the
heat penetrates inside - this will keep the steak juicy.
6. Heat the pan with oil until it smokes. Add zucchini slices, but only
enough to just cover the ground. Fry for 2 to 3 minutes. Add the
same amount again, then leave everything in the pan until the
zucchini slices are crispy. The trick is not to use too much zucchini
at once, or there will be too much water in the pan.
7. While the vegetables are sizzling, mix the vinaigrette into the salad.
8. Then cut the steak into bite-sized, thin slices. Don't forget: place the
knife at a 45 degree angle and cut against the grain! This technique
makes even tough meat more tender. Place the beef strips on the
salad and sprinkle with the Gorgonzola chunks.
9. Sprinkle the whole thing with salt and pepper from the mill. Grate
fresh parmesan cheese over it. Make sure you use the fine grater for
this: the typical taste can develop even more and the cheese spreads
better on the warm vegetables.
Fat: 40g
Protein: 54g
Carbohydrates: 14g
Steak strips on rocket bed
Today we hit the rocket: The classic salad is celebrating a comeback under
the Italian name of rocket. Rocket is extremely rich in magnesium, which is
involved in numerous enzyme reactions in the body. The mineral ensures
the regeneration of the body cells. Arugula also contains large amounts of
all trace elements
Plamen Petkov
Steak strips on rocket bed
500 g rocket
2 cloves of garlic
1 tbsp olive oil
350 g beef rump steak
1 pinch of salt
1 pinch of pepper
preparation
1. Wash the cherry tomatoes and set aside.
2. Remove coarse stems from arugula and wash thoroughly first
(arugula is usually sandy, so 2 to 3 washes are necessary). Then spin
dry.
3. Peel and finely chop the garlic and set aside for now.
4. Heat a cast iron or stainless steel pan over medium heat and pour in
the oil. Season the beef with pepper and salt and place in the hot
pan.
5. Fry the meat on both sides for about 3 to 4 minutes until it browns
on the surface and has dark spots. The steak should be half done
(pink inside). Perform the pressure test to check the cooking status:
To do this, the thumb and middle finger of one hand must touch
each other lightly, then press the ball of the thumb below the thumb
with the thumb of the other hand. Does the steak feel so nice and
firm? Then it's fried to perfection.
6. Place the steak on a board and let it rest for a moment. Reduce the
heat under the pan. Then put the cherry tomatoes in the pan with the
garlic and fry both for 1 to 2 minutes until the garlic turns lightly
brown. Add balsamic vinegar, fry for another 2 minutes until the
tomato skin begins to burst. Remove the frying pan from the heat,
season the tomatoes with salt and pepper to taste.
7. Spread the rocket on two plates. Slice the steak thinly across the
grain, distribute it on the lettuce and pour the garlic tomatoes and
gravy. Delicious!
Paleo variant: WITHOUT balsamic vinegar!
Fat: 20g
Protein: 48g
Carbohydrates: 17g
Grilled hot prawns
Pluck the oregano from the branches, core and chop the chilli pepper, peel
and press the garlic, grate the peel of the lime. Mix everything together in a
large bowl with the olive oil to a paste, season with salt and pepper. Add the
prawns and mix everything well. Cover with foil and let stand in the
refrigerator for 10 to 30 minutes. Line the grill grate with aluminum foil
(with the shiny side up) and lightly grease it with refined vegetable oil. Grill
the prawns for about 3 minutes on each side until cooked. Tip: "If the
prawns are very small so that they can easily fall through the grill, a
wooden skewer helps: soak for 30 minutes, then place the prawns 1
centimeter apart before they come on the grill." Chef Boris Kasprik
Katie Quinn Davies

Hot prawns with oregano
1/2 bunch of oregano
1 pod of red chilli
2 cloves of garlic
1 pinch of salt
1 pinch of pepper
1 kg shrimp (with tail, ready to cook)
Vegetable oil (refined)
preparation
1. Pluck the oregano from the branches, core and chop the chilli
pepper, peel and press the garlic, grate the peel of the lime. Mix
everything together in a large bowl with the olive oil to a paste,
2. Add the prawns and mix everything well. Cover with foil and let
stand in the refrigerator for 10 to 30 minutes.
3. Line the grill grate with aluminum foil (with the shiny side up) and
lightly grease it with refined vegetable oil. Grill the prawns for
about 3 minutes on each side until cooked.
Tip: "If the prawns are very small so that they can easily fall
through the grill, a wooden skewer helps: soak for 30 minutes, then
place the prawns 1 centimeter apart before they come on the grill."
Chef Boris Kasprik

Fat: 16g
Protein: 94g
Carbohydrates: 8g
Paleo pizza with a cauliflower base
A pizza for Paleo fans? Is not there? I guess Thanks to Nico Richter and his
book Paleo power for life, which contains this wonderful recipe for a
delicious pizza with an extraordinary base
Silvio Knezevic
Paleo pizza with cauliflower base
1 head of cauliflower (without stalk)
5 medium egg (s)
5 tbsp coconut flour
1 teaspoon oregano
salt
2 tbsp olive oil
3 tbsp almonds (ground)
250 ml of pureed tomatoes
1 teaspoon thyme
pepper
1 bunch of rocket
8 piece (s) of dried tomatoes
100 g Parma ham
1 handful of pine nuts
preparation
2. For the bottom, wash the cauliflower, remove the leaves and
stalk. Dry the florets well, cut them into large pieces and chop them
to "rice grain size" in a food processor. Line the baking sheet with
parchment paper and spread the cauliflower mixture on top. Place in
the oven to dry for about 10 minutes.
3. Let the cauliflower cool down briefly and mix well together with
the eggs, coconut flour, ground almonds, 1 teaspoon of oregano and
salt in a bowl. Brush the baking paper with 1 tablespoon of olive
oil. Spread the cauliflower mixture evenly over it. The thinner the
base, the crispier! Then brush the edge with the remaining olive oil
and bake the cauliflower base in the oven for about 20 minutes until
it is lightly browned.
4. For the topping, mix the tomatoes with the oregano, thyme, salt and
pepper. Spread the tomato sauce evenly on the pizza base. If you
want to vary the pizza and use ingredients that have to be heated,
you should add them now. Put the pizza back in the oven and bake
for another 3-5 minutes. Then remove and cover with the rocket,
dried tomatoes, ham and pine nuts to serve.

Fat: 30g
Protein: 29g
Carbohydrates: 16g
Sirloin steaks with mustard sauce
Protein is the perfect partner for getting full quickly and, above all, getting
slim quickly. And there's a lot of it in this spicy sirloin steak
Craig Cutler
4 medium-sized beef steak (s) (from the sirloin, á 120 g)
salt
Pepper (fresh from the mill)
1 tbsp Dijon mustard
2 tbsp lemon juice (freshly squeezed)
preparation
1. Bring a grill pan to medium heat, brush the steaks with olive oil on
both sides, season with salt, pepper and fry for 3 to 4 minutes.
2. Meanwhile, peel the shallot, chop it finely and mix it with the
mustard, lemon juice and the remaining oil.
3. Drizzle the sauce over the steaks and serve immediately.

Fat: 22g
Protein: 45g
Carbohydrates: 1g
Baked red snapper with garlic and lemon
Perfect for oven dishes: you can prepare the fish whole and fill it with
delicacies. This is how their aroma is transferred to the meat. Result: the
fish is crispy on the outside and tender on the inside - as this recipe proves
Romulo Yanes
1 kg red snapper (fresh, whole)
1 bunch of parsley (smooth, removed from coarse ends)
1 medium-sized lemon (cut into eighths)
4 cloves of garlic (long divided)
4 tbsp olive oil
sea-salt
Black pepper (from the mill)
preparation
2. Make sure that the fish is free of scales and well cleaned. Then
season on the inside and outside with sea salt and pepper. Fill the
belly with parsley, lemon and garlic.
3. Pour 30 ml of olive oil over the coated baking sheet. Place the fish
on top and brush with the remaining olive oil. Bake in the oven until
the meat thermometer at the thickest part of the fish, near the head,
shows at least 55 degrees. Allow around 10 minutes of baking time
for every pound of weight, or 20 minutes for the 1 kilo red snapper.
4. After baking, fillet the fish by peeling off the skin and using a long,
narrow knife to remove the meat horizontally from the head down
to the tail fin. Distribute this on 4 plates and drizzle with the
remaining olive oil from the baking sheet.
Serve the fish either with boiled potatoes or with baguette bread.
Fat: 19g
Protein: 52g
Carbohydrates: 3g
Fresh zucchini, tomato and spinach vegetables
Tired of cooking? Then just put some vegetables in the pan - even those
who don't cook can do that
Shutterstock
1 clove of garlic
1 medium onion (s)
some ginger
1 pod of chilli (small)
3 medium zucchini (s)
4 medium tomato (s)
2 tbsp rapeseed oil
250 g spinach leaves
salt
pepper
preparation
1. Peel the garlic and onion, cut into fine cubes. Peel the ginger and
chilli, cut into small pieces. Wash the vegetables, cut the zucchini
into slices, dice the tomatoes.
2. Fry the onions, garlic, ginger and chilli in a casserole with a little
rapeseed oil, add the zucchini, fry for 5 minutes over a medium
heat.
3. Season with salt and pepper, briefly add tomatoes and spinach
leaves, toss and serve.
Fat: 7g
Protein: 6g
Carbohydrates: 8g
Mediterranean scrambled eggs
Always only Nutella on bread? You can also have a more imaginative (and
above all protein) breakfast - try this recipe!
Shutterstock
Mediterranean scrambled eggs
4 medium tomato (s)
1 pod of paprika (red)
2 tbsp olive oil
8 medium egg (s)
1 bunch of basil
1/2 bunch spring onion (s)
2 tbsp chili sauce (sweet)
100 ml of milk
2 tbsp olive (s) (pitted, chopped)
4 tsp parmesan (freshly grated)
salt
pepper
preparation
1. To dice tomatoes. Wash the spring onions, cut into rings. Wash, core
and dice the peppers and paprika. Wash the basil, shake dry, cut into
fine strips.
2. Mix eggs, milk, salt, pepper and chili sauce in the bowl.
3. Sauté the peppers, onions and olives in oil, add the egg mixture, stir
gently with the spatula and let it set. Add diced tomatoes and basil,
sprinkle with grated parmesan.
Fat: 22g
Protein: 19g
Carbohydrates: 9g
Baked eggs in the spinach nest
Why wait until Easter to search for eggs? Just hide a few in the oven -
they're not that easy to find in a bed of spinach
Shutterstock
750 g spinach (fresh or alternatively: frozen spinach)
salt
pepper
preparation
2. Thoroughly clean the spinach and cook in salted boiling water for 1
minute, drain and let cool, squeeze out, cut into small pieces. Salt
and pepper.
3. Put the spinach in the casserole dish and distribute it well, form
hollows / indentations, beat 1 egg in each, sprinkle the "brood
colony" with pepper and salt, bake for 15 to 20 minutes until the
eggs are hard
Fat: 7g
Protein: 13g
Carbohydrates: 2g
Prawns with zucchini-tomato-vegetables
A quick stir-fry with shrimp that has it all. Hardly any carbohydrates and
lots of protein. However, the shrimp must be in the majority and the spices
must be finely dosed. Enjoy the reward of your work!
Shutterstock
Shrimp pan
400 g prawns
1 clove of garlic
30 g shallot (s)
4 medium carrot (s)
8 medium tomato (s)
4 tbsp olive oil
1/2 teaspoon salt
White pepper
1 tbsp parsley (chopped)
1 tbsp lemon juice
preparation
1. Cut the zucchini into fine strips.
2. Finely chop the shallots and garlic, dice the carrots. Skin the
tomatoes and dice the pulp.
3. Heat half of the oil in a pan. Add a few sprigs of rosemary, fry the
prawns until they change color, then keep warm. Season to taste
with a squeeze of lemon juice.
4. Fry the shallots and garlic in the remaining oil, then the carrots and
finally the tomatoes. Add the prawns and zucchini.
5. Season with salt, pepper and with lemon juice and parsley.
Fat: 15g
Protein: 25g
Carbohydrates: 14g
Pork fillet in a coffee crust with blueberry sauce
A tender pork fillet of a different kind: the coating of coffee beans and
cayenne pepper gives the taste buds an extra kick. The blueberry balsamic
sauce completes the whole thing perfectly
Silvio Knezevic
Pork fillet in a coffee crust with blueberry sauce
2 tbsp coffee beans (coarsely ground)
1/2 teaspoon cayenne pepper
1 teaspoon salt
450 g pork fillet (s) (in one piece)
2 tbsp olive oil
125 g blueberry (s)
100 ml balsamic vinegar
preparation
2. Mix the coffee with the cayenne pepper and the salt. Rub the pork
fillet all around with the coffee mixture.
3. Heat the coconut oil in a pan on medium heat and fry the pork
tenderloin in it for 2 minutes. Then place in an ovenproof saucepan
or roaster and cook on the middle rack in the oven for about 15
minutes. Take the cooked pork fillet out of the oven, wrap it in
aluminum foil and let it rest for about 10 minutes.
4. For the sauce, peel and finely dice the shallot. Heat the olive oil in a
saucepan on medium heat and sweat the shallot cubes in it.
5. Now add the blueberries and cook vigorously for about 3 minutes,
stirring constantly. Pour the vinegar and 3 tablespoons of water over
the berries, bring to the boil again briefly and reduce the heat. Then
boil down to a creamy sauce for about 15 minutes, stirring
occasionally.
6. To serve, cut the fillet into slices and serve with the sauce.

Fat: 18g
Protein: 51g
Carbohydrates: 15g
Stuffed zucchini with mince
You can fill almost any vegetable - whether peppers, tomatoes or
mushrooms. Due to their size, zucchinis are particularly easy to fill and
filled zucchinis with mince are a quick, easy and tasty option
Shutterstock
450 g zucchini
1 medium onion (s)
1 clove of garlic
20 g olive (s) (pitted)
2 tbsp olive oil
120 g mixed minced meat
1 tbsp parsley (fresh, chopped)
1 tbsp peppermint (fresh, chopped)
1 tbsp dill (fresh, chopped)
salt
pepper
250 ml vegetable stock
1 medium tomato (s)
preparation
1. Halve the zucchini crosswise, hollow out to a margin of 5
mm. Chop the pulp.
2. Finely dice the onion, garlic clove and pitted olives, chop the
tomato and fry everything in olive oil.
3. Then add minced meat and fry it until crumbly.
4. Add chopped parsley, peppermint and dill, pepper and salt. Stir in
the egg and season to taste.
5. Pour the mixture into the zucchini half, press down.
6. Place the filled zucchini in an oven dish, pour over the vegetable
stock. Cover with aluminum foil, cook at 180 ° C for 40 minutes.
Fat: 18g
Protein: 11g
Carbohydrates: 13g
Herb steaks
Classic goes herbs: Butter with fresh garden herbs refines the beef steak
Arla Kærgården
Herb steaks
75 g green olive (s)
60 g cream cheese, double cream setting
125 g herb butter
1 teaspoon balsamic cream (light)
salt
Pepper (coarsely ground)
preparation
1. Pat the steaks dry and season with salt and pepper. Finely dice
olives, mix with cream cheese and 2/3 of the herb butter and season
with balsamic cream, salt and pepper.
2. Wash the tomatoes, cut them in half and place them on a grill tray
with the cut surface facing up. Spread the remaining herb butter in
flakes on the tomatoes.
3. Prepare steaks and tomatoes on the grill. Melt the cream slightly on
the steaks or serve with the tomatoes with the steaks. Fresh baguette
tastes good with it.
Tip: Instead of beef, salmon steaks also taste very good.
Fat: 40g
Protein: 36g
Carbohydrates: 3g
Spinach and Tuna Salad
This spinach and tuna salad is packed with protein and lots of antioxidants
Rob White
100 g tuna in its own juice
1 medium-sized bell pepper (yellow)
100 g spinach (fresh)
10 black olives
2 tbsp parsley
1 tbsp olive oil
1 teaspoon lemon juice
1/2 teaspoon Dijon mustard
1/2 clove of garlic
preparation
1. Wash the spinach and spin dry.
2. Cut the bell pepper into strips, halve the tomatoes and cut the onion
into rings.
3. Drain the tuna and olives and finely chop the parsley. Mix the tuna,
bell pepper, tomatoes, olives, onion and parsley in a bowl.
4. For the dressing, stir together the oil with the lemon juice, mustard
and pressed garlic and pour over. Mix everything well. Then fold in
the spinach leaves and sprinkle with parsley.
Fat: 16g
Protein: 32g
Carbohydrates: 11g
Omelette with cocktail tomatoes and cress
Catapult yourself into a super-fit bacon-away day - with this omelette for
breakfast (of course it tastes good in the evening and is also low in
carbohydrates)
Shutterstock
Tomato deer
1 tbsp cress
1 tbsp water (sparkling mineral water)
preparation
1. Wash tomatoes, cut in half, fry in oil, season with salt and take out
again.
2. Whisk eggs, add water, salt and pepper.
3. Put the olive oil in the pan, add the egg mixture and let it set. Then
turn the omelette onto the plate, slide it back into the pan (good
turning technique!) And let it brown again.
4. Put tomatoes and cress on one half of the omelette, then fold over
and scoop in! enjoy the meal!
Fat: 20g
Protein: 16g
Carbohydrates: 6g
Beef and pepper pan with cashew nuts
Beef is the best natural creatine supplier and in this way promotes muscle
building. Here it comes in combination with crunchy paprika and cashew
nuts - simply delicious!
Shutterstock
240 g beef (steak or fillet)
2 tbsp rapeseed oil
2 medium-sized peppers (cut into strips)
40 g cashew nuts (chopped or whole, unsalted)
4 medium spring onion (s) (sliced)
3 tbsp soy sauce
1 dash of Tabasco (to taste)
1 pinch of sugar
preparation
1. Cut the meat diagonally into thin strips. Sear them in a pan with oil.
2. Put the rest of the ingredients in a freezer bag, then quickly
marinate (shake until everything is mixed). Add the contents to the
meat in the frying pan. Cook for 5 minutes, stirring regularly.
Fat: 34g
Protein: 42g
Carbohydrates: 15g
Save calories, carbohydrates and kilos - with this recipe
Shutterstock
30 g bacon (diced)
125 g mushroom (s)
2 teaspoons olive oil (Buter works too)
2 tbsp water (carbonated)
1 teaspoon chives (fresh, chopped)
salt
pepper
preparation
1. Fry the bacon cubes in a pan in their own fat and remove.
2. Slice the mushrooms and fry them in half the oil in the pan for 5
minutes. Then add the bacon.
3. Whisk the eggs with mineral water, season with salt. Add the
remaining oil to the mushrooms. Pour in the egg mix, let it set
briefly, then stir.
4. Scatter chives on top. Season to taste with salt and pepper.
Fat: 35g
Protein: 23g
Carbohydrates: 2g
Poached pollack with Brussels sprouts and mushrooms
Usually water, broth or wine form the base of the brew when poaching - but
in this recipe it is healthy olive oil
Romulo Yanes
Poached pollack with Brussels sprouts and mushrooms
4 Alaska pollock (fillets á 200 g and approx. 2.5 cm thick)
150 g mushroom (s) (mixed, canned or fresh, sliced)
80 g bacon (mixed)
1 medium lemon (large, sliced)
400 g Brussels sprouts
3 tbsp capers (roughly chopped)
1 sprig of rosemary (fresh)
500 ml of olive oil
2 tbsp butter
2 cloves of garlic (minced)
sea-salt
Black pepper
Parsley (chopped, for decoration)
preparation
2. Season the fillets with salt and pepper and place in a baking
dish. Spread lemon wedges and capers on top. Add rosemary. Cover
everything with 490 ml olive oil and cook in the oven for 20 to 25
minutes.
3. Meanwhile, heat 10 ml of olive oil and the butter in a large pan on
the stove. Add the bacon and cook for about 3 minutes until it starts
to get crispy. Add Brussels sprouts. When it is slowly turning
brown, season with salt and pepper and cook for about 15 minutes
until it is soft. Add the mushrooms and garlic and leave on the stove
for another 5 minutes.
4. Divide the Brussels sprouts mixture on 4 plates and place the
poached fish next to them (let the oil drain well
beforehand). Garnish everything with chopped parsley.
Fat: 136g
Protein: 10g
Carbohydrates: 6g
Stirred, not shaken. Try it out and let your imagination run wild with regard
to the herbs. Because parsley, marjoram or basil are also ideal for spicing up
disgusting scrambled eggs
HandmadePictures / Shutterstock.com
30 ml whole milk (3.5% fat)
2 tbsp chives (chopped)
preparation
1. Chop the spring onions into fine rings, mix with the eggs and milk
and season.
2. Heat the rapeseed oil in the pan and add the egg mix, let it set, add
the chives. Serve the scrambled eggs.
Fat: 21g
Protein: 16g
Carbohydrates: 4g
and chili oil
Lisa Shin
0.5 stalk of celery
1 cm ginger
5 tsp soy sauce
1 tbsp sesame seeds
preparation
Fat: 6g
Protein: 42g
Carbohydrates: 7g
Salmon and avocado salad with chili
Chaos is raging in the salad bowl: That's a good thing, because it ensures
variety and taste surprises - if you mix the right ingredients. Here is just one
of many perfect filling salads:
Levi Brown
1/2 head of lettuce
1 medium grapefruit
2 slices of red onions
100 g beetroot (pickled)
100 g salmon (fillet)
10 pistachios (chopped)
1 tbsp olive oil
1/2 teaspoon orange peel (unsprayed orange)
2 tbsp orange juice
2 teaspoons of white wine vinegar
1 pinch of salt
1 pinch of chili powder
preparation
1. Mix all dressing ingredients well.
2. Wash and pluck the lettuce. Fillet the grapefruit, chop all the
vegetable ingredients and mix in a bowl.
3. Cook the salmon in a pan, then pour pieces over the salad and add
the dressing.
4. Finally sprinkle everything with pistachios.
Fat: 21g
Protein: 15g
Carbohydrates: 18g
Vegetable Turkey Curry
With this recipe you will be slim AND full at the same time! (Yes, that is
possible!) Hardly any carbohydrates and little fat make this aromatic curry
with the strong coriander note a real superfood!

50 g green bean (s) (frozen)
1/2 medium-sized bell pepper (red)
1/2 medium zucchini
1 medium carrot (s)
1 clove of garlic
1/2 stick spring onion (s)
1 pod of chilli
15 g ginger (fresh piece)
130 g turkey breast
3 teaspoons of peanut oil
1 tsp curry paste (hot)
100 ml coconut milk
1 bunch of coriander (fresh)
salt
pepper
preparation
1. Cook the beans in salted water until they are firm to the bite.
2. Chop the bell pepper and zucchini, peel the carrot and spring onion
and chop it. Chop the garlic and chilli, peel the ginger and grate
finely.
3. Cut turkey meat into medallions.
4. Heat 1/3 of the oil in a wok (or in a non-stick pan) and fry the
spring onions, garlic, chilli and ginger. Add half of the curry paste,
toss briefly, then remove.
5. Fry the vegetables (except the beans) in the second third of oil until
crisp, remove.
6. Fry the turkey in the remaining oil. Mix in all the other fried
ingredients. Salt and pepper.
7. Finally add the beans, coconut milk, chopped coriander and the rest
of the curry paste, reduce for 6 minutes. Season to taste.

Fat: 49g
Protein: 40g
Carbohydrates: 21g
Braised sea bream with tomato and chili sauce
This rustic fish dish in the Sicilian style convinces with strong spices and
few carbohydrates
Romulo Yanes
Braised sea bream with tomato and chilli sauce
2 medium-sized sea bream (s) (whole, excluded and each weighing
around 500 g)
300 g cherry tomato (s) (halved or quartered)
3 cloves of garlic (sliced)
1 tbsp chilli flakes
75 ml of olive oil
1/4 bunch of parsley (roughly chopped)
250 ml of water
preparation
2. Heat half of the oil in an oven-safe pan with garlic and chilli flakes
on the stove. When the garlic turns light brown, add tomatoes and
fry over a low heat.
3. Season the fish with sea salt and pepper, place in the pan next to the
tomatoes and add water. Fry for 5 minutes, then bake covered in the
oven for about 15 minutes, until the fish has reached an internal
temperature of 60 degrees or until the meat is no longer translucent
on the inside. Take the fish out of the pan.
4. Cook the remaining sauce on the stove over medium heat until
about a third of it has evaporated. Add the chopped parsley and the
rest of the olive oil and season with salt and pepper to taste.
5. Finally fillet the whole fish and drizzle with a little sauce. Divide
between 4 plates and serve immediately.
Fat: 29g
Protein: 31g
Carbohydrates: 4g
30 recipes for low carb salads
Salad is very popular on the low carb diet. We'll show you our best low carb
salads with less than 20 grams of carbohydrates per serving

1 bunch of radishes
10 stalks of chives
4 sprigs of parsley
salt
pepper
8 tbsp olive oil
2 tbsp water
2 tsp mustard
preparation
warm.

Fat: 30g
Protein: 40g
Carbohydrates: 13g
Colorful salad with grilled vegetables
Delicious salad at the start of the barbecue season
Jake Stangel and Romulo Yanes

Colorful salad with grilled vegetables
200 ml of olive oil
3 cloves of garlic
1/2 teaspoon chilli flakes
salt
pepper
3 heads of romaine lettuce
2 head of radicchio
12 stalks of green asparagus
1/2 teaspoon capers
2 medium anchovy (s)
2 teaspoons thyme
5 tbsp white balsamic vinegar
1 teaspoon mustard
1 medium lemon (s)
100 g parmesan cheese
preparation
1. Put the oil in a bowl, press in 2 cloves of garlic, add the chilli
flakes, salt and pepper and stir well. Remove the outer leaves of the
lettuce and cut the rest in half. Wash tomatoes, spring onions and
asparagus and cut into bite-sized pieces.
2. Let a grill pan get hot. Brush the lettuce halves with the oil and
place the cut side down. Put the lid on and fry for about 4 minutes
over high heat until the salad has brown grill marks. Repeat the
process with tomatoes, spring onions and asparagus, these will take
2 to 3 minutes more time. Keep the rest of the oil marinade as a
dressing.
3. Let the vegetables cool on a cutting board. Meanwhile, chop the
capers, anchovy fillets and thyme and place in the bowl with the
marinade. Squeeze in the rest of the garlic. Stir in white wine
vinegar, balsamic vinegar and mustard with a whisk, season with
salt and pepper. Add all ingredients, season with a strong dash of
lemon juice and finally grate the parmesan over the top.
Fat: 60g
Protein: 22g
Carbohydrates: 18g
and chili oil
Lisa Shin
0.5 stalk of celery
1 cm ginger
5 tsp soy sauce
1 tbsp sesame seeds
preparation
Fat: 6g
Protein: 42g
Carbohydrates: 7g
Hearty beef salad
Exotic bean and mince salad that makes men's hearts beat faster but for
women who like it fresh and hearty at the same time.
Lisa Shin
Hearty beef salad
2 cm ginger
2 cloves of garlic
1 pod of chilli (hot)
1 sprig of lemongrass
1 bunch of basil
1 tbsp rapeseed oil
500 g ground beef
1.5 tbsp pepper (cayenne)
2 tbsp fish sauce
2 tbsp lime juice
1 head of romaine lettuce
preparation
1. Peel and finely chop shallot, ginger and garlic. Core and chop the
chilli pepper. Then remove the outer, hard part of the lemongrass
and finely chop the rest. Roughly chop the basil, cut the beans into
pieces about 2 cm in size.
2. Heat a pan and add oil. Fry the mince until it is through and
browned. Pour excess fat out of the pan, leave the mince in it, add
all the vegetables except the beans and half of the cayenne pepper
and mix in.
3. Fry for 2 minutes, stirring, then add the green beans and fry for 1
more minute. Add the basil, fish sauce, lime juice and the remaining
cayenne pepper.
4. Place the lettuce leaves on a bowl with the stem down. Spoon the
mix from the pan (without the liquid) into the bowl.
Fat: 22g
Protein: 30g
Carbohydrates: 10g
Low carb shirataki noodles with asparagus & Co.
Zero carbohydrates! Impossible with pasta? No, because now there is
Shirataki noodles. They are thin, almost transparent, and are made from the
Japanese konjac root. The special feature: They consist of the zero-calorie
fiber glucomannan. Result: only 5 calories and hardly any fat per 100 grams
Jamie Chung
200 g shirataki noodles
100 g peas (frozen)
2 medium tomato (s)
1-2 sprigs of basil
1.5 tbsp olive oil
salt
pepper
preparation
1. Cut the asparagus into narrow strips with a vegetable peeler, then
cook in salted boiling water. After about 3 to 5 minutes, take it out
and put it off briefly. Cook frozen peas in salted water until
cooked. Then set aside.
2. Wash the pasta thoroughly in a colander under running water,
drain. Heat in boiling water for 30 seconds, drain, transfer to a large
bowl
3. Cut the tomatoes, peppers and mozzarella into cubes, chop the basil
and add to the pasta together with the asparagus and peas.
4. Mix a dressing with oil, lemon, salt and pepper and add to the salad,
mix well, done.
Fat: 24g
Protein: 19g
Carbohydrates: 17g
Shutterstock
Salmon-on-Salad
15 ml rapeseed oil
500 g tomato (s)
4 medium orange (s)
15 ml Grand Manner
100 ml hazelnut oil
salt
pepper
preparation
and hazelnut oil.
salad, add some more sauce and drape a few finely chopped nuts on
the salmon. Nothing like on the table.
Fat: 48g
Protein: 36g
Carbohydrates: 13g
ingredients
Jeff Harris
Ingredients for 2
4 slices of bacon
1 tbsp olive oil
2 medium tomato (s)
100 g of lettuce
50 g blue cheese
preparation
egg.
Fat: 52g
Protein: 46g
Carbohydrates: 6g
Rocket salad with strawberries and goat cheese
Summer salad with an outrageously delicious combination of flavors that is
also quick to prepare
Shutterstock
Rocket with strawberries and goat cheese
1 bunch of rocket
100 g goat cheese
salt
pepper
2 tbsp olive oil
1/2 handful of walnuts
1 teaspoon sesame seeds
preparation
1. Wash the strawberries, remove the stalk, cut into slices and place in
a bowl.
2. Add balsamic vinegar and some freshly ground black pepper, leave
to stand for 5 minutes. Meanwhile, clean the rocket, pluck it into
bite-sized pieces and add it along with the crumbled goat
cheese. Season with salt and pepper, drizzle with olive oil and
sprinkle with sesame seeds and walnuts.

Fat: 30g
Protein: 15g
Carbohydrates: 15g
Salad with baked pumpkin, pomegranate and goat cheese
The all-rounder in autumn: Pumpkin can be prepared in a wide variety of
ways. Here in the baked version in a crispy bed of lettuce:
Levi Brown
400 g pumpkin (s) (e.g. butternut, cut into small cubes)
salt
pepper
4 handfuls of salad (of your choice or season)
4 tbsp pomegranate (seeds)
2 tsp pistachios
6 teaspoons pumpkin seeds (roasted without fat)
60 g goat cream cheese (crumbled)
3 tbsp pumpkin seed oil
3 tbsp orange juice
1 teaspoon honey
preparation
2. Mix the pumpkin pieces in a bowl with oil, salt and pepper and
place them loosely on a baking sheet lined with baking paper. Bake
for about 30 minutes, until they are firm to the bite and lightly
browned. Take out of the oven and let cool down completely.
3. Put the dressing ingredients in a container with a lid and shake well
(e.g. a washed-out jam jar or something similar) until the dressing
has a creamy consistency.
4. Wash the lettuce and distribute it equally on the plates. Divide the
baked pumpkin between the people and place on the bed of
lettuce. Spread the pomegranate seeds and pumpkin seeds on top
and crumble the goat's cream cheese on top. Finally, pour the
dressing over the salad and enjoy.
Fat: 22g
Protein: 8g
Carbohydrates: 13g
Chicken salad with raspberries and walnuts
This raspberry and walnut salad with chicken breast can be eaten as a nice,
light starter without side dishes or as a filling lunch or dinner
Private
Chicken salad with raspberries and walnuts
50 g raspberry (s)
6 tbsp olive oil
300 g chicken breast (fillet)
3 tbsp soy sauce
1 teaspoon salt
75 ml of water
30 g walnuts
2 cloves of garlic
1 teaspoon dill
1 teaspoon parsley
2 tbsp raspberry vinegar
150 g salad (mix, of your choice)
preparation
1. Cut the meat into small strips and place in soy sauce and half of the
olive oil.
2. Dissolve the sugar and salt in warm water, then add the raspberries,
the finely chopped shallot and the garlic. Then season with dill,
parsley and raspberry vinegar and add the remaining oil. Put the
finished dressing aside for a moment.
3. Arrange the salad on plates. Fry the chicken and place on the
salad. Pour the dressing over them and decorate with the chopped
walnuts.
Fat: 48g
Protein: 41g
Carbohydrates: 13g
Salad with shrimp
A quick shrimp salad that even beginners can make with ease
Shutterstock
Salad with shrimp
250 g salad (mixed)
100 g prawns (frozen)
1 medium red onion (small, chopped)
1/2 medium-sized paprika
1 tbsp lemon juice
1 tbsp olive oil
1 teaspoon mustard
salt
pepper
preparation
1. Wash, dry and pluck the lettuce into bite-sized pieces and place in a
bowl.
2. Chop the onion, bell pepper and cucumber and add to it. Thaw the
prawns and fry briefly to taste.
3. Mix the ingredients for the dressing and pour over the salad.
Fat: 16g
Protein: 25g
Carbohydrates: 15g
Avocado and beef salad with honey and chilli dressing
Probably the most protein-rich tomato dish in the world: a delicious steak
salad with sweet and spicy dressing and nutty avocado. Schmacko!
Charles Masters
Steak salad
1 pinch of salt
1 pinch of pepper
0.5 medium lime (s)
1 teaspoon honey
0.5 tsp chili sauce (e.g. Sriracha)
2 tbsp rapeseed oil
0.5 head lettuce (iceberg, leaf ... of your choice)
1 medium red onion
0.5 medium-sized cucumber (s)
0.25 bunch of coriander
preparation
1. Heat a grill, grill pan, or cast iron pan to medium heat. Salt and
pepper the beef steak to taste and fry for around 4 minutes on each
side (for medium doneness). For a perfect meat flavor, wrap the
meat in aluminum foil and let it rest.
2. In the meantime, prepare the dressing: squeeze out the lime and mix
the juice with honey, chili and soy sauce, a little pepper and oil in a
small bowl.
3. Wash and dry vegetables. Cut the lettuce into bite-sized pieces,
halve the tomatoes, then cut the cucumber and onions into thin
slices. Peel and core the avocado and cut into strips. Cut the beef
steak into finger-thick pieces with a sharp knife across the
grain. Then put everything together in a large bowl and mix.
4. Spread the dressing over the salad and mix in. Garnish with
coriander.
Fat: 49g
Protein: 34g
Carbohydrates: 12g
Sweet and spicy squid salad
Crunchy salad with sugar snap peas and grilled squid - an eye-catcher at
every barbecue party
Katie Quinn Davies

Sweet and spicy squid salad
300 g squid (tubes)
1 medium orange (organic)
1 teaspoon chilli flakes
1/2 teaspoon paprika powder
1 pinch of salt
1 pinch of pepper
150 g sugar snap peas (s)
1/2 bunch of mint
250 g lettuce (pick lettuce)
preparation
1. Wash squid tubes, cut into thin rings.
2. Rub the peel of the orange, squeeze out the juice and mix with the
olive oil, chilli flakes and paprika powder in a medium-sized
bowl. Add the squid, mix well, season with salt and pepper. Cover
with cling film and let stand in the refrigerator for 1 hour.
3. Cut the sugar snap peas into narrow strips, chop the mint and add to
another bowl with the salad.
4. Line the grill grate with aluminum foil (shiny side up) and fry the
squid rings on the hot grill for 1 to 2 minutes on each side. Then add
to the salad in the bowl and serve with lemon or lime wedges.
Fat: 11g
Protein: 30g
Carbohydrates: 16g
Salad with Serrano ham, apple and nuts
Crunchy salad with sweet apple and hearty Serrano ham. A real treat for the
palate and the eyes
Private
Salad with Serrano ham and crunchy apple pieces
2 slices of Serrano ham
4 medium (s) mushrooms (brown)
1/2 medium apple
1 medium red onion
1 handful of walnuts
6 tbsp olive oil
1 teaspoon mustard
1 teaspoon sweetener (liquid)
water
preparation
1. Cut the onion into rings and halve the rings again, cut the
mushrooms into slices and distribute both on the salad mix. Cut the
apple into small pieces and add them (if you like, leave slightly
larger pieces on the edge for decoration).
2. Pluck the Serrano ham into small pieces and finally spread over the
salad. As a topping, chop the walnuts a little and sprinkle over
them.
3. For the dressing, first mix the olive oil with the balsamic
vinegar. Then season to taste with mustard, sweetener and water.
Fat: 45g
Protein: 8g
Carbohydrates: 19g
Asian turkey breast salad with mushrooms and soybeans
Replace meat with mushrooms more often. They're also little protein bombs
and build muscle, but have less fat and calories. Here we combine both - of
course that also works
Levi Brown
Turkey salad
120 g turkey breast (fillet, cut into bite-sized pieces)
1 teaspoon garlic (minced)
80 g mushroom (s)
50 g soybean (s)
2 leaves of lettuce
1/2 tbsp hoisin sauce
1/2 teaspoon rice vinegar
preparation
1. Fry turkey, garlic and mushrooms in oil for 5-10 minutes, then add
the soybeans.
2. Put everything together with the onions in the lettuce leaves.
3. Mix the hoisin and soy sauce with rice vinegar, pour over as a
dressing.
Fat: 13g
Protein: 40g
Carbohydrates: 9g
Spicy Thai salad with prawns & avocado
Cut the cucumber and sugar snap peas into thin strips. Chop the chilli
pepper. Peel the avocado and cut into cubes. Cut the salad into bite-sized
pieces. Mix everything with the coriander and lime juice. Finally spread the
prawns and nuts over the top
Spicy Thai salad with shrimp and avocado

0 salads
100 g prawns (from the refrigerated counter)
1 medium avocado (s) (small)
1 medium lime (s)
1 pod of red chilli (red)
2 tbsp cashew nuts
2 tbsp coriander (fresh)
preparation
1. Cut the cucumber and sugar snap peas into thin strips.
2. Chop the chilli pepper.
3. Peel the avocado and cut into cubes.
4. Cut the salad into bite-sized pieces.
5. Mix everything with the coriander and lime juice. Finally spread the
prawns and nuts over the top
Fat: 37g
Protein: 17g
Carbohydrates: 10g
This spinach and tuna salad is packed with protein and lots of antioxidants
Rob White
100 g tuna in its own juice
1 medium-sized bell pepper (yellow)
100 g spinach (fresh)
10 black olives
2 tbsp parsley
1 tbsp olive oil
1 teaspoon lemon juice
1/2 clove of garlic
preparation
1. Wash the spinach and spin dry.
2. Cut the bell pepper into strips, halve the tomatoes and cut the onion
into rings.
3. Drain the tuna and olives and finely chop the parsley. Mix the tuna,
bell pepper, tomatoes, olives, onion and parsley in a bowl.
4. For the dressing, stir together the oil with the lemon juice, mustard
and pressed garlic and pour over. Mix everything well. Then fold in
the spinach leaves and sprinkle with parsley.
Fat: 16g
Protein: 32g
Carbohydrates: 11g
Spinach salad with tomato and mozzarella
This Insalata Caprese always works: Little effort, but lots of enjoyment
Levi Brown
1 medium tomato (s)
30 g mozzarella
50 g baby spinach
2 tsp sunflower seeds
1/2 teaspoon olive oil
1 pinch of pepper
1 clove of garlic
preparation
1. Slice the tomato and mozzarella, mix with the spinach leaves and
garnish with sunflower seeds.
2. For the dressing, mix vinegar, oil and pepper, add the pressed garlic
clove.
Fat: 16g
Protein: 10g
Carbohydrates: 16g
Salad with prawns, bacon and egg
This spinach salad awakens the fever of spring - because young baby
spinach will be available in stores from March. In combination with crispy
bacon, fried mushrooms and eggs a real culinary delight!
Plamen Petkov
6 strips of bacon
1 medium red onion
120 g mushroom (s)
200 g shrimp
salt
pepper
1 dash of olive oil
2 tbsp pine nuts
1 tbsp mustard
200 g baby spinach
preparation
1. Sear the bacon in a large pan over medium heat for 3 to 5 minutes
until the strips are crispy. Then place on kitchen paper to drain,
leave the fat in the pan.
2. Cut the onion into rings, the mushrooms into slices and brown them
in the same pan for 3 minutes, then remove them and set
aside. Season the prawns with salt and pepper, add a little olive oil
to the pan if necessary and fry together with the pine nuts over
medium heat until the prawns are firm and pink after 2 to 4
minutes. Now mix the red wine vinegar and mustard together, roll
the slightly cooled prawns in it and finally season with salt and
pepper
3. Hard boil eggs. In the meantime, wash the spinach leaves
thoroughly and divide them on 4 plates. Add all the fried
ingredients and garnish with the sliced eggs. The remaining sauce
from the pan can be drizzled over the salad as a dressing.

Fat: 46g
Protein: 43g
Carbohydrates: 9g
Salmon and avocado salad with chili
Chaos is raging in the salad bowl: That's a good thing, because it ensures
variety and taste surprises - if you mix the right ingredients. Here is just one
of many perfect filling salads:
Levi Brown
1/2 head of lettuce
1 medium grapefruit
2 slices of red onions
100 g beetroot (pickled)
100 g salmon (fillet)
10 pistachios (chopped)
1 tbsp olive oil
1/2 teaspoon orange peel (unsprayed orange)
2 tbsp orange juice
2 teaspoons of white wine vinegar
1 pinch of salt
1 pinch of chili powder
preparation
1. Mix all dressing ingredients well.
2. Wash and pluck the lettuce. Fillet the grapefruit, chop all the
vegetable ingredients and mix in a bowl.
3. Cook the salmon in a pan, then pour pieces over the salad and add
the dressing.
4. Finally sprinkle everything with pistachios.
Fat: 21g
Protein: 15g
Carbohydrates: 18g
Texan Tuna and Bean Salad
This cold bean salad is a real Tex-Mex culinary treat. Not only for the
palate - it is also visually impressive with its wild colors
Jeff Harris
Texan tuna and bean salad
80 g of tuna in its own juice
50 g white bean (s) (canned)
1 medium red onion
50 g corn
1 tbsp olive oil
1 tbsp parsley
salt
pepper
preparation
1. Quarter the tomatoes, cut the onion into small pieces.
2. Mix with the remaining ingredients, sprinkle with finely chopped
parsley and season with salt and pepper. Finished!
Fat: 15g
Protein: 27g
Carbohydrates: 19g
Chicken salad with mango and snow peas
Anyone can slice chicken strips into the salad, but you can really impress
your guests with such an exotic, Asian-themed chicken salad with ginger
and soy sauce
Craig Cutler
2 tbsp lime juice
1 tbsp olive oil
1 tbsp soy sauce
1 tbsp ginger (fresh, diced)
1 medium mango (s)
1/2 bunch of mint (fresh)
80 g rocket
preparation
1. Cover the chicken breast fillets in a large pan with salted water,
bring to the boil, then let simmer on a low heat for about 12 minutes
and remove.
2. Clean the snow peas, boil in salted water for 30 seconds, rinse,
drain.
3. Mix the lime juice, olive oil, soy sauce and ginger well in a bowl.
4. Dice the cooled chicken, season with salt, pepper and mix with 2
tablespoons of the dressing (based on 4 people).
5. Peel and dice the mango and cucumber. Chop the mint, wash the
rocket, mix everything in a salad bowl.
Fat: 4g
Protein: 4g
Carbohydrates: 13g
Salad with chicken breast and orange dressing
Salads are like minefields in disguise. Don't fall into the dressing trap!
Shutterstock
Salad with orange dressing
0 salads
150 g chicken breast (fillet, diced)
2 stalks of spring onions (cut into rings)
1 medium-sized bell pepper (sliced)
2 tbsp almond flakes
1 tbsp coriander (fresh, chopped)
1/4 medium orange (s)
1/4 medium grapefruit
2 tbsp orange juice
1 tbsp olive oil
preparation
1. Fillet the orange and grapefruit.
2. Mix all the salad ingredients together.
3. Briefly whisk the dressing ingredients together and pour over them.
4. Fry the chicken in rapeseed oil and add.
5. Decorate with almond flakes.
Fat: 20g
Protein: 24g
Carbohydrates: 12g
Salad with radishes and egg
A must-have at any barbecue party: a fresh leaf salad. In addition to chicken
wings and steak, there are also a few vitamins on the plate!

Salad with radishes and egg
1 head of lettuce (of your choice)
1 bunch of radishes
1 glass of black olives
3 tbsp olive oil
1 tbsp white balsamic vinegar
1 bunch of chives (chopped into fine rolls)
salt
pepper
preparation
1. Cut and wash the lettuce, cut the radishes into thin slices.
2. Cut the eggs into slices, thin rings of shallots. Put all the ingredients
in a bowl.
3. Mix the dressing ingredients in a small bowl and add, serve
immediately.
Fat: 28g
Protein: 8g
Carbohydrates: 9g
Spicy mackerel in the radish nest
Peel and grate the celery, radish and beetroot. Cut the onion into rings, chop
the garlic. Mix the celery, radish, onion, garlic and beetroot together. Rub
some lemon zest over it. Season with pepper and salt, divide between 2
plates. Arrange the fillets on the salad. Drizzle with lemon juice and garnish
with a dollop of yogurt.
Mackerel with radish and beetroot

300 g mackerel (fillets, smoked, 150 g each)
150 g beetroot (from the jar)
100 g celery
100 g radish
1 medium red onion
1 clove of garlic
1 medium lemon (organic)
2 tbsp natural yogurt
salt
pepper
preparation
1. Peel and grate the celery, radish and beetroot.
2. Cut the onion into rings, chop the garlic.
3. Mix the celery, radish, onion, garlic and beetroot together. Rub
some lemon zest over it. Season with pepper and salt, divide
between 2 plates.
4. Arrange the fillets on the salad. Drizzle with lemon juice and
garnish with a dollop of yogurt.
Fat: 22g
Protein: 36g
Carbohydrates: 13g
This salad promises more muscles and less belly pelvis. We show what you
need for this and how it can be done in no time
Rita Maas
500 g romaine lettuce
2 medium tomato (s)
2 tbsp parmesan
2 teaspoons of Gorgonzola
1 clove of garlic (minced)
300 g beef (steaks of 150 g each)
2 medium zucchini (s) (yellow and green)
3 tbsp olive oil
salt
pepper
preparation
1. Wash the salad: Rinse with cold water so that it stays nice and
crisp. Important: cut only after washing, otherwise the vitamins will
be washed out. Then let it rotate in the salad spinner so that the
dressing is not watered down unnecessarily later.
2. Cut zucchini: Remove both ends (taste bitter) and cut into 2
centimeter thick slices.
3. Mix the vinaigrette (from the vinaigrette ingredients)
4. Depending on personal preference and meat thickness, roast the
steak: medium, bloody, whole. Meanwhile, cut the tomatoes into
eighths, cut the onion into rings, chop the garlic and crumble the
gorgonzola into pieces. Mix together lettuce, garlic, onion and
tomatoes.
5. Take the meat out of the pan, cover with aluminum foil so that the
heat penetrates inside - this will keep the steak juicy.
6. Heat the pan with oil until it smokes. Add zucchini slices, but only
enough to just cover the ground. Fry for 2 to 3 minutes. Add the
same amount again, then leave everything in the pan until the
zucchini slices are crispy. The trick is not to use too much zucchini
at once, or there will be too much water in the pan.
7. While the vegetables are sizzling, mix the vinaigrette into the salad.
8. Then cut the steak into bite-sized, thin slices. Don't forget: place the
knife at a 45 degree angle and cut against the grain! This technique
makes even tough meat more tender. Place the beef strips on the
salad and sprinkle with the Gorgonzola chunks.
9. Sprinkle the whole thing with salt and pepper from the mill. Grate
fresh parmesan cheese over it. Make sure you use the fine grater for
this: the typical taste can develop even more and the cheese spreads
better on the warm vegetables.
Fat: 40g
Protein: 54g
Carbohydrates: 14g
Italian ham salad with melon
Eight the peaches and cut the melon into bite-sized pieces. Divide with the
lamb's lettuce on 4 plates. Garnish each serving with 2 strips of ham. Chop
the almonds and sprinkle over them. Season with pepper and drizzle with
lemon juice.
Italian salad with parma ham and peach

4 slices of Parma ham
1 medium peach (s)
1/4 medium honeydew melon
25 g almonds
Black pepper)
preparation
1. Eight the peaches and cut the melon into bite-sized pieces.
2. Divide with the lamb's lettuce on 4 plates. Garnish each serving
with 2 strips of ham. Chop the almonds and sprinkle over
them. Season with pepper and drizzle with lemon juice.
Fat: 11g
Protein: 11g
Carbohydrates: 16g
Salad with Parma ham, figs and nuts
This salad unfolds a firework of flavors in your mouth: wafer-thin Parma
ham, crunchy walnuts, aromatic buffalo mozzarella and the sensual, sweet
taste of figs stimulate your taste buds
Private
Salad with parma ham and figs
50 g Parma ham
50 g walnuts
125 g buffalo mozzarella
2 medium fig (s) (fresh)
2 tbsp walnut oil
1 tbsp mustard (fig mustard)
salt
Pepper (freshly ground)
preparation
1. Wash the lettuce, spin dry and place on a plate.
2. Drape the ham slices on the salad.
3. Drain the mozzarella, chop it up roughly and spread it on the
salad. Roughly chop the walnuts and sprinkle over them. Wash the
fresh figs and cut them crosswise. Spread on the salad.
4. Mix the dressing ingredients together, drizzle over the salad and
enjoy.
Fat: 51g
Protein: 24g
Carbohydrates: 13g
Colorful LOGI salad with chicken breast
Without much effort, you can prepare a salad according to LOGI that is
tasty and light

Colorful LOGI salad with turkey breast
2 handfuls of lamb's lettuce
2 medium tomato (s)
1 medium red onion
1 teaspoon mustard
1 teaspoon sea salt
1 pinch of pepper
1 teaspoon honey
2 tbsp rapeseed oil
240 g chicken breast (turkey breast works too)
preparation
1. Clean and wash salads and vegetables. Spin dry salads and pluck
into bite-sized pieces. Thinly slice the radishes and cucumber. Cut
the bell pepper lengthways into strips, quarter the tomatoes and the
onion into rings. Distribute the salads and vegetables evenly on the
plates.
2. Mix the vinegar, mustard, salt, pepper and honey
together. Withdraw half of the oil.
3. Rinse the chicken (or turkey meat) with cold water, pat dry and cut
into finger-thick strips. Heat the rapeseed oil in a pan, fry the meat
all over over high heat. Deglaze with the dressing, lift out of the
pan, drizzle the dressing over the salad. Arrange the meat strips on
top.
Fat: 15g
Protein: 33g
Carbohydrates: 16g
Tuna is the mother of muscle food and should not be missing in any good
salad. Eggs and feta also provide an extra load of protein and make the
muscle salad perfect!
Little-Hand-Creations / Shutterstock.com
2 handfuls of lettuce (variety of choice)
pepper
8 medium olive (s)
100 g feta
1 can of tuna in its own juice
2 tablespoons oil
salt
preparation
1. For the tuna salad, first wash the salad and spin dry.
2. Wash the tomatoes and cut them in half, quarter or simply leave
them whole.
3. Cut the onion into rings and the olives into slices.
4. Dice the feta, mix everything together with the tuna and the salad.
5. Mix the dressing with the remaining ingredients and pour over the
tuna salad.

Fat: 29g
Protein: 29g
Carbohydrates: 6g
10 recipes for Keto snacks
You can eat these low-carbohydrate snacks for in between meals without
hesitation during a low-carb diet
Apple with peanut butter

Simple but effective snack for in between, thanks to lots of healthy fats and
vitamins. You can also use almond or cashew butter instead of peanut butter
Brent Hofacker / Shutterstock.com

Apple with peanut butter
1 medium apple
2 teaspoons of peanut butter
preparation
1. Cut the apple into wedges. Drizzle with peanut butter or simply dip
in the apple.
Fat: 11g
Protein: 6g
Carbohydrates: 26g
Protein cookies
Losing weight means avoiding cookies and the like? Not with this recipe:
You can buy the delicious protein cockies from Prinz-Sportlich.de!
Prinz-Sportlich.de
Protein cockies
150 g oat flakes (tender)
45 g protein powder (vanilla)
2 teaspoons of baking soda
12 g almonds (sliced)
1 dash of milk
preparation
1. Preheat the oven to 180 degrees top and bottom heat.
2. Mix the oatmeal with the vanilla protein, egg and baking powder
and add enough milk to get a sticky consistency.
3. Line a baking sheet with parchment paper to make the cookies
easier to loosen after baking. Shape the biscuits with your hands or
a spoon and spread them over the entire tray. The biscuits shouldn't
be too thick, as they will still rise a little in the oven. Then spread
the almonds on top of the oatmeal biscuits and put them in the oven
for 15-20 minutes until they are golden brown.
Calories (kcal): 61
Fat: 2g
Protein: 5g
Carbohydrates: 7g
Baked zucchini and tomato bites
Light cheese does save fat. However, sugar is often added to preserve the
taste. Therefore, there is hardly any difference in total calories. So it's better
to use normal cheese straight away.
Levi Brown
zucchini pizza
1 medium zucchini
50 g Gouda (grated)
preparation
1. Cut the zucchini into 12 equally sized, thick slices, halve the cherry
tomatoes and place on top.
2. Sprinkle with the grated cheese and bake in the oven at 200 degrees
for 5 minutes.
Fat: 17g
Protein: 16g
Carbohydrates: 7g
Salmon and zucchini rolls
Fine paleo finger food for your next party - you can grab it without regrets
Silvio Knezevic
Salmon and zucchini rolls
800 g smoked salmon
1 bunch of spring onion (s)
2 medium sized apples
2 tsp mustard
2 tbsp lime juice
salt
pepper
1 tbsp olive oil
1/2 bunch of chives
preparation
1. Cut the salmon into small cubes. Peel the spring onions, clean, wash
and cut into fine rings. Wash the apples, remove the core and dice
them too. Mix the fish, onions and apples. Then season with the
honey, mustard, lime juice and salt and pepper and let the mixture
steep for about 10 minutes.
2. Wash the zucchini and cut lengthways into slices about 3 mm
thick. Heat the olive oil in the pan on medium heat. Then fry the
zucchini slices briefly on both sides, season with a little salt and
pepper and remove from the pan.
3. Place 1 tablespoon each of the salmon and apple mixture on a
zucchini strip, roll it up into a roll and stand upright. Wrap each
salmon and zucchini roll with a stalk of chives.
Tip: If you blanch the chives beforehand (immerse them in hot
water), you will make wrapping easier.

Fat: 28g
Protein: 40g
Carbohydrates: 12g
Sweet low carb oopsies
These delicious oopsies in muffin form are the ideal low carb snack for
those who want to lose weight. Oopsies consist of eggs and low-fat quark
and do not use any flour at all, but are a perfect substitute for pastries, bread
etc. in a low-carbohydrate diet.
Prinz-Sportlich.de
Sweet low carb oopsies
50 g low-fat quark
1 teaspoon cinnamon
1 pinch of salt
15 g whey protein powder (vanilla)
preparation
1. Preheat the oven to 150 degrees circulating air.
2. Separate the eggs into yolks and whites and beat the latter until stiff.
3. Mix the egg yolk with the low-fat quark, baking powder, cinnamon,
egg white powder and baking soda and fold in the whipped egg
whites.
4. Bake the muffin molds halfway full with the mixture for 25
minutes.
Fat: 7g
Protein: 17g
Carbohydrates: 4g
Exotic curd
Exotic & easy: This quick lean quark quark for in between succeeds in a
few minutes and can be individually adapted to your preferences. If
necessary, change the type of nut or the fruit - everything is possible!
Ulrike Holsten
Exotic curd
200 g low-fat quark
1 dash of milk
1/2 teaspoon honey
1 medium kiwi (s)
1 medium-sized passion fruit
10 g cashew nuts
1/2 teaspoon coconut flakes
preparation
1. Place low-fat quark and milk in a bowl and stir until smooth. Mix in
honey.
2. Peel the kiwi and cut into pieces, add. Halve the passion fruit, spoon
out the stones and add to the quark.
3. Top with nuts and coconut flakes.
Fat: 9g
Protein: 32g
Carbohydrates: 22g
Cucumber with pomegranate
With an extremely high water content and low calorie count, cucumbers fill
the stomach in a figure-friendly way.
Levi Brown
Cucumber with pomegranate
8 slices of cucumber (s)
3 tbsp cream cheese, double cream (low fat)
1/4 tbsp pomegranate (seeds)
preparation
1. Brush the cucumber slices with cream cheese.
2. Spread the pomegranate seeds on top.
Fat: 15g
Protein: 6g
Carbohydrates: 4g
Cottage cheese with strawberries
Whether as a snack in between or as a super healthy dessert after the main
course: This fixed cottage cheese snack with strawberry puree and crunchy
pistachios provides only a few calories, but plenty of flavor.
Ulrike Holsten
Cottage cheese with strawberry sauce and pistachios
100 g of cottage cheese
20 g pistachios
preparation
1. Put the cottage cheese in a bowl.
2. Puree the strawberries in a blender or with the hand blender and
possibly a dash of water.
3. Pour over the cheese, top with chopped pistachios.
Fat: 15g
Protein: 18g
Carbohydrates: 11g
Walnut crackers with fig dip
There are tons of unhealthy snacks out there - and there are those walnut
crackers! For a cozy couch evening for two or with friends, as an office
snack or just because: The paleo crackers are healthy, gluten-free and nice
and crispy
Christian Verlag / Silvio Knezevic

Walnut crackers with fig dip
120 g walnuts
350 g ground almonds
1.5 teaspoons of salt
2 tbsp olive oil
1 handful of thyme (fresh)
200 g dried fig (s)
100 g olive (s) (pitted)
2 teaspoons of balsamic vinegar
preparation
2. For the crackers, chop the walnuts and knead with the remaining
ingredients to form a smooth dough.
3. Divide the dough in half and roll out thinly on two baking sheets
lined with baking paper. When rolling, it is best to cover the dough
with baking paper so that it does not stick to the rolling pin. Cut
both doughs into approximately 5 × 5 cm squares and bake in the
oven for about 10–15 minutes. Remove the finished crackers and let
them cool down.
4. For the dip, wash the thyme, shake it dry and roughly chop
it. Briefly coarsely chop the figs using a hand blender or food
processor. Then gradually add 100-150 ml of water, olives, vinegar,
oil and the thyme and puree to a cream. If the mixture is too dry,
add a little more water if necessary.
NOTE: The nutritional values also include the dip.
Calories (kcal): 48
Fat: 4g
Protein: 2g
Carbohydrates: 2g
Raw food snack with cottage cheese
The portion of paprika alone contains 210 mg of vitamin C and more than
doubles the daily requirement. As a coenzyme, it is also involved in
building collagen, which ensures firm connective tissue
Levi Brown
Raw food snack with cottage cheese
1 handful of dill
150 g cottage cheese
salt
preparation
1. Chop the dill, add to the cottage cheese and season with salt.
2. Pin the vegetables and serve everything together.

Fat: 7g
Protein: 23g
Carbohydrates: 12g

Sandra Flaures - Keto Diet CookBook For Beginners

Uploaded by

Copyright:

Available Formats

Sandra Flaures - Keto Diet CookBook For Beginners

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Sandra Flaures - Keto Diet CookBook For Beginners

Uploaded by

Copyright:

Available Formats

KETO

160 Quick and HEALTHY

4. Keto Breakfast recipes

5. Keto Lunch recipes

6. Keto dinner recipes

7. Keto Salads recipes

8. Keto Snacks recipes

What is the ketogenic diet?

The ketogenic diet is the strictest variant of the low-carb diet . So it

What processes take place in the body when switching to keto?

What are ketones and what do they do?

What are the benefits of the ketogenic diet?

Medical benefits of keto

The use of a ketogenic diet as a supportive therapy for specific diseases

Neurological diseases: Depression, dementia, epilepsy and

How do you get into the ketogenic diet?

How are ketogenic dishes structured?

What foods are best for keto cooking?

almonds and almond milk

How do you know if you are in ketosis?

Where can you get more detailed information?

What are the advantages of the ketogenic diet?

What's the fastest way to get into ketosis?

Keto Breakfast Recipes

Egg wrap with salmon and avocado

This healthy wrap will revolutionize your breakfast! Salmon lovers in

Calories (kcal): 2206

Calories (kcal): 533

Calories (kcal): 491

Elisabeth Coelfen / Shutterstock.com

Calories (kcal): 277

Calories (kcal): 208

Calories (kcal): 557

Calories (kcal): 165

Beef steak with mushrooms and tomatoes

Calories (kcal): 627

Paleo hamburger with pineapple

Calories (kcal): 509

Calories (kcal): 624

Shutterstock / Olga Miltsova

Calories (kcal): 683

German lake fish manufacture

Calories (kcal): 1005

Ola Pishchuilna / Shutterstock.com

Calories (kcal): 478

Calories (kcal): 241

Calories (kcal): 541

Keto dinner recipes

This is what the perfect low carb dinner looks like

Calories (kcal): 401

Calories (kcal): 624

Calories (kcal): 273

Ola Pishchuilna / Shutterstock.com

Calories (kcal): 547

Calories (kcal): 618

Calories (kcal): 478

German lake fish manufacture

Katie Quinn Davies

Calories (kcal): 556