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Low-calorie meals

This is mainly about the numbers, but taste still matters.
Low-calorie meals have less energy per portion but still fill you up reasonably well.
They're good for losing weight, maintaining weight, or when you have a “low-budget” day during the week.
Recipes often include an approximate calorie value and sometimes a tip on how to lighten the dish further.

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approx. 10 minutes

Lightened egg spread with quark and chives in under 10 minutes

Light Czech egg spread without mayonnaise, made from quark, yogurt, mustard and chives.

25 min.

Chickpeas in the airfryer (crispy snack – 3 flavors)

Chickpeas in the airfryer – a crispy snack from a can ready in minutes. Just dry them well, roast briefly and season to taste. The recipe includes 3 flavors (smoked paprika, curry with lemon, garlic with herbs) and tips to make chickpeas really crispy without frying.

25 min.

Protein pancakes with quark and fruit

Protein pancakes with quark and fruit – a café-style breakfast you can have ready in minutes at home. Oats, protein, quark and fruit provide a hefty dose of protein, so the pancakes will keep you full all morning while still giving you a relaxed, sweet breakfast.

15 min.

Tuna, Corn and Bean Salad – quick protein-packed dinner in a box

Tuna, corn and bean salad – simple, quick and surprisingly filling, full of protein and fiber. Just a few cans, some fresh veg and a yogurt dressing and you’ve got dinner, a packed lunch or a snack in minutes.

30 min.

Pangasius in the oven with lemon and herbs

Pangasius in the oven with lemon and herbs – a simple, light fish for weekdays or weekends. Just salt the fillets, drizzle with lemon, add butter and herbs, and let the oven do the work. It pairs well with potatoes, mash or a light salad and is suitable for complete beginners.

30 min.

Chicken skillet with vegetables and rice

Chicken skillet with vegetables and rice – a quick, balanced meal in under 30 minutes, suitable for dinner or a packed lunch. Juicy chicken, crisp vegetables, simple seasoning and rice that brings everything together. One pan, one pot, and you’re done.

30 min.

Fitness pizza with oat crust – crispy base, high in protein

Fitness pizza made from oat dough – a lighter homemade pizza from oat flakes, Greek yogurt and an egg, topped with cheese, ham and vegetables. A simple recipe full of protein, ideal as a quick but nutritious post-workout dinner or packed for the next day.

10 min.

Carrot salad with orange and ginger – a fresh vitamin bomb

Carrot salad with orange and ginger – a fresh, slightly sweet and pleasantly spicy salad full of vitamin C that you can make without cooking in minutes. Great for breakfast, a snack or as a light side to a main dish or packed lunch.

30 min.

Zucchini fritters in the air fryer – crispy and light without a liter of oil

Zucchini fritters in the air fryer – crispy vegetable fritters with rolled oats and cheese, prepared with minimal oil and no pan-frying. A great light dinner, warm snack, or meal-prep option that uses seasonal zucchini and is ready in minutes.

30 min.

Chicken nuggets in the airfryer with cheese dip

Chicken nuggets in the airfryer with cheese dip – juicy pieces of chicken in a crispy cheesy coating, made with minimal oil in the air fryer. Served with a simple homemade cheese dip from yogurt and herbs. A quick dinner, party snack, or packed lunch you can make in half an hour.

40 min.

Chicken steak with American potatoes in the air fryer

Chicken steak with American potatoes in the air fryer – juicy marinated chicken breast and crispy skin-on potatoes from a single appliance, with minimal oil and a very simple process. A quick, “fit” dinner that’s great to pack in a box after a workout.

45 min.

Fitness potato salad – a lighter version without tons of mayonnaise

Fitness potato salad without tons of mayonnaise – a lighter yogurt dressing, more vegetables and still full of potato salad flavor. Great with fish, with meat, or just as a light dinner or packed lunch.

10 min.

Chili-Lime Sauce – a fresh spicy dip for meat, vegetables and tortillas

Chili-lime sauce – a quick, fresh and mildly spicy dip made from lime juice, chili, garlic and herbs. Ready in minutes, it perfectly complements meat, roasted potatoes, vegetables and tortillas, and keeps in the fridge for several days.

30 min.

Cottage cheese muffins without flour and sugar – a fit dessert full of protein

Cottage cheese muffins without flour and sugar – fluffy fitness muffins full of protein, sweetened only with banana. A quick healthy dessert or snack for the lunchbox you can make from a few basic ingredients, without weighing every gram of sugar.

20 min.

Fit tiramisu in a cup with quark

Fit tiramisu in a cup with quark and yogurt – a no-bake, protein-packed dessert you can make in minutes. Ideal as a sweet snack for work or a light finish after dinner, with the taste of classic tiramisu but without the guilt.

30 min.

Baked salmon with lemon and green beans

Baked salmon with lemon and green beans from one sheet pan. Simple healthy dinner for beginners, ready in under half an hour, also ideal as a high-protein lunch for a meal prep box.

50 min.

Chicken breasts with sweet potatoes and roasted vegetables – a fit sheet-pan meal

Chicken breasts with sweet potatoes and roasted vegetables on one sheet pan. A simple fit meal for beginners that almost makes itself — ideal as a healthy dinner or a packed lunch for the next day.

10 min.

Ginger shot for immunity

Homemade ginger shot for immunity made from fresh ginger, lemon and honey. A quick, strong and simple no-cook recipe, ready in minutes even in a small kitchen.

Low-calorie meals

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