500 kcal RECIPE IDEAS

These meals are healthy and nutritious, containing around 500 calories. Adjust the portions to suit your individual nutritional needs.


KETOGENIC MEALS

Cheesy cauliflower puree:

Ingredients:
200 g cauliflower
30 g butter
30 g grated cheese
Preparation: Steam the cauliflower, then mash it with butter and grated cheese.

Roasted zucchini with spaghetti sauce:

  • Ingredients:
  • 150 g zucchini spaghetti
  • 50 g tomato sauce
  • 1 tablespoon olive oil
  • Preparation: Fry the zucchini spaghetti in olive oil, then pour the tomato sauce over it.

Ketogenic broccoli soup:

  • Ingredients:j
  • 200 g broccoli
  • 1 dl meat broth
  • 1 tablespoon coconut milk
  • Preparation: Steam the broccoli with the meat broth, then add the coconut milk.

Broccoli-feta pie:



  • 150 g of broccoli
  • 50 g of feta cheese
  • 1 egg
  • Preparation: Steam the broccoli, then mix with the beaten egg and feta cheese. Bake in the oven.

Ketogenic scrambled eggs with spinach:

  • 50 g spinach
  • 1 tbsp coconut oil
  • 2 eggs
  • Preparation: Sauté the spinach in coconut oil, then add the beaten eggs. Stir until the eggs are set.

Ketogenic zucchini puree soup:


  • Ingredients:
  • 200 g zucchini
  • 1 dl cream
  • 1 clove garlic
  • Preparation: Steam the zucchini with the garlic, then blend it with the cream.

FISH DISHES

Tuna avocado salad:

  • Ingredients:
  • 150 g canned tuna
  • 1 large avocado, diced
  • 1/2 cucumber, sliced
  • 1 tablespoon olive oil
  • Fresh lemon juice, salt, pepper to taste
  • Preparation:
  • Mix the tuna, avocado, and cucumber.
  • Drizzle with olive oil and lemon juice, then season with salt and pepper.

Quinoa salad with tuna

Ingredients:

  • 150 g canned tuna in oil
  • 100 g quinoa
  • 1 head iceberg lettuce
  • 1 tomato
  • Half a cucumber
  • 1 tablespoon olive oil
  • Lemon juice, salt, pepper to taste
Preparation:
  1. Cook the quinoa according to the package directions.
  2. Chop the vegetables and mix them with the tuna in a bowl.
  3. Add the cooked quinoa.
  4. Drizzle with olive oil, squeeze in lemon juice, and season with salt and pepper.

Quinoa salad with salmon:

  • Ingredients:
  • 100 g quinoa
  • 100 g salmon fillet
  • 1/2 cucumber, diced
  • 1 tomato, diced
  • 1 tablespoon lemon juice
  • Fresh parsley and mint to taste
  • Preparation:
  • Cook the quinoa and let it cool.
  • Bake the salmon in the oven.
  • Mix the quinoa, salmon, cucumber, tomato, lemon juice and fresh herbs.

Crispy Trout

  • 4 trout fillets (approx. 500 g)
  • 1 cup almond flour
  • Fresh lemon juice
  • Salt, pepper to taste
Preparation:
  1. Roll the trout fillets in almond flour.
  2. Heat the oil in a frying pan over medium heat.
  3. Fry the trout until golden brown on both sides.
  4. Drizzle fresh lemon juice on top, then season with salt and pepper to taste.

Roll the trout fillets in almond flour.

Heat the oil in a frying pan over medium heat.

Ingredients:

  • 2 cans sardines (in oil or in their own juice)
  • 4 cups fresh spinach
  • 1 zucchini, thinly sliced
  • 1 cup cherry tomatoes, halved
  • Olive oil, balsamic vinegar, salt, pepper to taste

Preparation:

  1. Sort the sardines and mix them with the spinach, zucchini and cherry tomatoes in a bowl.
  2. Drizzle with olive oil and balsamic vinegar, then season with salt and pepper to taste.
  3. Fry the trout until golden brown on both sides.
  4. Drizzle fresh lemon juice on top, then season with salt and pepper to taste.

Curry marinated salmon:

  • Ingredients:
    • Lazac filé
    • Curry por
    • Jogurt
    • Friss koriander
  • Salmon fillet
  • Curry powder
  • Yogurt
  • Fresh coriander

  • Preparation: Marinate the salmon with curry powder and yoghurt, then fry. Sprinkle with fresh coriander before serving.

Sesame-crusted tuna steak:

  • Ingredients:
  • Tuna steak
  • Sesame seeds
  • Soy sauce
  • Ginger
  • Preparation: Roll the tuna steak in sesame seeds, then fry with soy sauce and ginger.

Mediterranean spicy shrimp ragout:

  • Ingredients:
  • Shrimp
  • Tomato
  • Olive oil
  • Garlic
  • Hot pepper

  • Preparation: Fry the chopped garlic and hot pepper in olive oil, then add the tomatoes and shrimp.

Vegetable Tuna Pie

  • Ingredients:
  • Canned tuna in oil
  • Pasta (whole wheat if possible)
  • Carrots, broccoli, zucchini
  • Garlic
  • Light cheese

  • Preparation: Steam the vegetables, then mix with the tuna. Fill the pasta with it, sprinkle with cheese, and bake.

CHICKEN DISHES

Chicken breast with steamed vegetables

  • 150 g chicken breast
  • 200 g vegetables (broccoli, carrots, zucchini, etc.)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Spices (e.g. garlic, rosemary)

Preparation:

  1. Season the chicken breast with salt and pepper, then fry in olive oil until golden brown on both sides.
  2. Steam the vegetables for 5-7 minutes, until they are tender but still crunchy.
  3. Serve the chicken breast with the steamed vegetables. Season to taste.

Fried chicken legs with broccoli:

  • Ingredients:
  • 200 g chicken thighs
  • 300 g broccoli
  • 1 tablespoon olive oil
  • Salt, pepper, spices to taste

  • Preparation:
  • Season the chicken thighs with salt, pepper, and your favorite spices.
  • Fry in olive oil until golden brown on both sides.
  • Steam the broccoli, then serve with the fried chicken thighs.

Vegetable Chicken Breast Wrap


  • 150g chicken breast slices
  • Whole wheat tortilla sheet
  • 1 cup fresh lettuce leaves
  • 1 tomato, sliced
  • 1/4 onion, thinly sliced
  • 1 tbsp yogurt-based dressing

Preparation:

  1. Fry the chicken breast slices in a little oil until they are completely cooked through.
  2. Heat the tortilla sheet.
  3. Place some lettuce leaves on the tortilla, then place the fried chicken breast, tomatoes and onions on top.
  4. Pour over the yogurt-based dressing and roll up the wrap.

SALADS

Tomato and chickpea salad:

  • Ingredients:
  • 200 g canned chickpeas
  • 2 tomatoes, diced
  • 1/2 cucumber, sliced
  • 1/4 red onion, chopped
  • Fresh parsley and lemon juice to taste
    • Preparation:
    • Rinse the chickpeas and mix them with the vegetables.
    • Sprinkle with lemon juice, then sprinkle with fresh parsley.

Fruit salad with Greek yogurt:

  • Ingredients:
  • 150 g Greek yogurt
  • 1 apple, diced
  • 1 banana, sliced
  • 50 g grapes
  • 1 tablespoon honey

  • Preparation:
  • Mix the Greek yogurt with honey.
  • Add the apple, banana, and grapes.

SOUPS

Tomato soup with quinoa:

  • Ingredients:
  • tomatoes,
  • onions, garlic,
  • quinoa,
  • basil, salt, pepper.

  • Preparation:

  • Dice the tomatoes and onions, chop the garlic.
  • Cook everything together, then add the quinoa.
  • Season and cook until the quinoa is tender.

Vegetable soup with chickpeas:

  • Ingredients:
  • vegetables (carrots, kohlrabi, broccoli, celery), chickpeas, onion, garlic, parsley, bay leaf.
  • Preparation:
  • Chop the vegetables, fry the onion and garlic, then add the vegetables.
  • Pour in water, add the chickpeas, season and cook until the vegetables are soft.

Lentil soup with vegetables:

  • Ingredients:
  • 100 g lentils
  • 1 carrot, diced
  • 1 potato, diced
  • 1/2 onion, sliced
  • 1 clove garlic, minced

  • Preparation:
  • Cook the lentils with the vegetables.
  • Sauté the onion and garlic in olive oil, then add to the soup.

VEGETARIAN FOOD

Vegetarian Roasted Pumpkin Quiche:

Ingredients:

  • 200 g pumpkin, diced
  • 100 g red onion, sliced
  • 3 eggs
  • 150 ml skimmed milk
  • 50 g grated cheese
  • 1 package puff pastry

  • Preparation:
  • Bake the pumpkin and onion. Spread the puff pastry in a bowl.
  • Mix the egg, milk, cheese, then pour over the pastry.
  • Add the baked pumpkin and onion, then bake the quiche.

Tomato bean stew with zucchini 

  • 1 cup black beans, drained
  • 1/2 cup tomato sauce
  • 1/2 cup zucchini, diced
  • 1/4 cup chopped basil
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Preparation: Heat the olive oil in a pan and fry the zucchini. Add the black beans, tomato sauce and basil. Cook for a few minutes.

Scrambled eggs with vegetables:

  • Ingredients:
  • 3 eggs
  • 1/2 zucchini, grated
  • 1 tomato, diced
  • 1/4 onion, chopped
  • Salt, pepper to taste
  • Preparation:
  • Mix the eggs, then fry in a pan.
  • Add zucchini, tomatoes, onion.
  • Season with salt and pepper.

Spinach and eggplant lasagna 

1 medium eggplant, sliced ​​lengthwise
1 cup fresh spinach
1/2 cup low-fat ricotta cheese
1/2 cup low-fat mozzarella cheese
1 cup tomato sauce
1 teaspoon olive oil
Salt and pepper to taste

Preparation: Fry the eggplant in olive oil. Layer the eggplant, spinach, ricotta, mozzarella, and tomato sauce in a baking dish. Cook until the cheese melts.

Spring vegetable wok

  • 1 cup broccoli florets
  • 1/2 cup carrots, thinly sliced
  • 1/2 cup zucchini, cut into strips
  • 1/2 cup yellow peas
  • 1 tablespoon soy sauce
  • 1 teaspoon ginger, grated
  • 1 clove garlic, minced
  • 1 teaspoon sesame oil

Preparation: Heat sesame oil in a wok. Fry garlic and ginger. Add broccoli, carrots, zucchini and yellow peas. Pour in soy sauce and simmer for 5-7 minutes.

Chickpea salad 


  • 1 cup canned chickpeas, drained
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup chopped cilantro
  • 1/4 cup lemon juice
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Elkészítés: Keverd össze a csicseriborsót, paradicsomot és koriandert. Locsold meg citromlével és olívaolajjal. Adj hozzá sót és borsot.

VEGAN FOOD

Roasted sweet potato soup:

  • Ingredients:
    • 2 sweet potatoes, peeled and diced
    • 1 onion, finely chopped
    • 4 cups vegetable stock
    • Fresh rosemary and salt to taste
    • Preparation:
    • Fry the sweet potatoes and onion in a little oil.
    • Add the vegetable stock, rosemary and cook until soft.

Couscous salad with vegetables:

    • Ingredients:
    • 1 cup couscous
    • 1 cucumber, diced
    • 1 red pepper, diced
    • Coriander and lemon juice to taste
    • Preparation:
    • Pour boiling water over the couscous, then cover and let stand.
    • Mix the couscous with the cucumber, pepper, coriander and lemon juice.

Spinach and tomato pasta:

    • Ingredients:
    • 80 g wholemeal pasta
    • 100 g fresh spinach
    • 2 tomatoes, diced
    • 1 clove garlic, finely chopped
    • 1 tablespoon olive oil
    • Preparation:
    • Cook the pasta and let it cool.
    • Sauté the spinach and garlic in the olive oil.
    • Mix with the pasta and tomatoes.

Vegan tomato lentil ragout:

  • Ingredients:
  • 1 cup green lentils
  • 1 onion, chopped
  • 2 cloves garlic, crushed
  • 1 can of tomatoes
  • Preparation:
  • Cook the lentils according to the package directions.
  • Sauté the onion and garlic, then add the tomatoes and cook.

Chickpea curry:

  • Ingredients:
  • 1 can chickpeas, drained
  • 1 onion, chopped
  • 2 tomatoes, diced
  • 1 tablespoon curry powder and coconut milkú
  • Preparation:
  • Fry the onion in a little oil.
  • Add curry powder, then the chickpeas and tomatoes.
  • Pour in the coconut milk and cook until the sauce thickens.