1. Green Smoothie for Boosting Metabolism
Ingredients:
1 cup spinach
1/2 cucumber
1 green apple
Juice of 1/2 lemon
1 teaspoon chia seeds
1 cup water or coconut water
Benefits: Low in calories, rich in fiber, supports detox and digestion.
2. Summer bowl with quinoa and vegetables
Ingredients:
1/2 cup cooked quinoa
Zucchini and bell pepper (grilled or steamed)
Cherry tomatoes
Avocado (1/4)
Lemon juice, olive oil (1 teaspoon), salt, pepper
Benefits: Plant-based proteins and healthy fats provide a long-lasting feeling of fullness.
3. Protein Salad with Chicken and Grapefruit
Ingredients:
• 100 g grilled chicken
• Mixed greens (arugula, lamb’s lettuce, spinach)
• 1/2 grapefruit (segmented)
• Olive oil, lemon juice, salt, pepper
Benefits: Low glycemic index, balanced protein and fiber.
4. Healthy Summer Omelet Without Oil
Ingredients:
2 eggs or 3 egg whites + 1 whole egg
Zucchini and cherry tomatoes
A bit of mozzarella (optional)
Seasonings: oregano, basil, salt, pepper
Preparation: Cook in a non-stick pan without oil.
Benefits: Low in calories, high in protein and fiber.
5. Cold Tomato Soup (Gazpacho)
Ingredients:
4 ripe tomatoes
1 bell pepper
1 cucumber
Olive oil
Juice of half a lemon
Salt, pepper
Pinch of chili (optional)
Preparation: Blend all ingredients until smooth. Chill in the refrigerator and serve cold.
6. Grilled Zucchini with Hummus
Ingredients:
2 medium zucchinis, sliced lengthwise
Olive oil
Salt and pepper
Hummus (store-bought or homemade)
Preparation: Brush the zucchinis with olive oil, season, and grill on a grill pan or barbecue. Serve with hummus as a dip or spread.
7. Tuna and Vegetable Salad
Ingredients:
1 can of tuna in water (drained)
Cucumber, cherry tomatoes, bell pepper, olives
A handful of arugula or lamb’s lettuce
1 teaspoon olive oil
Lemon juice, salt, pepper
Preparation: Mix all ingredients in a bowl, season, and serve cold.
Health benefits: A quick, satisfying meal with few calories, ideal for lunch or dinner.
8. Grilled Salmon with Salad and Grapefruit
Ingredients:
120–150 g salmon fillet
1/2 grapefruit (segmented)
Mixed salad (arugula, spinach)
Olive oil (1 teaspoon), lemon juice
Preparation:
Grill the salmon in a grill pan (without oil) for 3–4 minutes on each side.
Mix the salad with grapefruit and drizzle with the dressing.
Health benefits: Omega-3, healthy fats, and fiber — help with fat burning.
