1500 kcal daily menu

So you let yourself go a bit this weekend? Had a bit too much during Taste of Amsterdam? Not enough water at Pinkpop? Or did you perhaps have your nose in the barbecue sauce fallen again? It happens, girlfriend, not a big deal. But it might be wise to hit the brakes now. And that's where my 1500 kcal daily menus come in handy. That doesn't mean you have to eat only salad today. On the contrary, these meals are healthy and super tasty as well. And remember: water is your best friend.

Breakfast (300 kcal)

200 grams of low-fat quark (I take Campina low-fat quark with extra protein)

A handful of blueberries

25 grams Oven-baked breakfast cereal roll

Cup of fresh ginger tea
Snack (150 kcal)

Cup (250 grams) of sliced pineapple (or fruit of choice)

Lunch (300 kcal): Vegetarian spring rolls with soy sauce

1/2 small red onion

Chopped fresh coriander

50 ml Thai sweet chili sauce

2 tbsp water

Juice of half a lime

80 grams of rice noodles

100 grams of winter carrot

1 tbsp Japanese soy sauce

50 grams of sugar snap peas

6 rice papers

75 grams of mint (only the leaves)

 
1. Finely chop the onion and set it aside.

2. Finely chop half of the coriander and put it together with the chili sauce and water in a bowl.

3. Squeeze the lime, add the juice to the dip and stir well.

4. Prepare the rice noodles according to the instructions on the package in salted water. Rinse with cold water and place in a bowl.

5. Grate the winter carrot finely in a food processor. Then place it in a bowl and mix in the soy sauce.

6. Cut the sugar snap peas lengthwise into strips. Boil them for 1 minute in some water. Drain and rinse with cold water. Set aside.

7. Fill a deep plate with lukewarm water. Soak a rice paper in it for 20 seconds and then place it on a clean board or countertop.

8. Place a torn mint leaf and the rest of the coriander in the center of each paper. Add some carrot, rice noodles, and sugar snap strips.

9. Make sure the filling is shaped like a sausage of 7 x 3 cm. Fold the rice paper over the filling, fold the sides inward, and roll up.

10. Serve with the chili sauce and soy sauce.

Snack (150 kcal)

Boiled egg

A handful of cherry tomatoes

Dinner (500 kcal): Courgetti with creamy avocado sauce and a piece of white fish

175 grams of cod fillet
1 zucchini

1 small red onion

1 small clove of garlic

A handful of frozen peas (thawed)

Half an avocado

Parsley

 
1. Heat a bit of oil in the pan. Sauté the onion and garlic until translucent.

2. Make strands from the zucchini and add them to the pan with the onion mixture. Let it warm up for a moment on low heat.

3. Stir well and set aside.

4. Put the avocado, peas, and some pepper and salt in a blender and mix until you have a creamy sauce. Optionally add a splash of plant-based milk.

5. Stir the sauce through the zucchini.

6. Take a large frying pan and add a knob of butter or a spoonful of olive oil.

7. Cook the fish until done in a few minutes.

8. Serve the courgetti with the fish and finish with a handful of fresh parsley.

Snack (120 kcal)

25 grams of dark chocolate (70% cocoa or more)