Day 4

Microwave Omelette

• 1 egg + egg white
• 2 tbsp milk
• Spices (salt, pepper)
• 1 tomato
• Fresh greens (parsley, dill, basil)
• Oil for greasing the container

Instructions:

Whisk the egg and egg white with milk and spices.
Grease a microwave-safe container with oil and pour in the mixture.
Chop the tomato and greens, add to the container.
Microwave on high for 2–3 minutes until set.

Brown Rice with Salmon

• Brown rice
• Salmon fillet
• Salt, pepper
• Olive oil
• 1 tomato
• 1 bell pepper
• 1 cucumber
• Olives (to taste)
• 1/2 onion
• Spices (oregano, basil)

Instructions:

Cook the brown rice according to the package.
Season the salmon with salt and pepper.
Add a little water to a pan, cover, and simmer 10–12 minutes until done.
For the salad, chop tomato, bell pepper, cucumber, and onion; add olives, dress with olive oil and spices.

Tuna Stuffed Eggs

• Tuna in water
• 4 boiled eggs
• 2 egg yolks (from the boiled eggs)
• 1/2 onion (green or regular)
• 1 tbsp Greek yogurt
• 1 tsp mustard

Instructions:

Halve the boiled eggs and remove the yolks.
In a bowl, mix tuna, 2 yolks, chopped onion, Greek yogurt, and mustard until smooth.
Fill the egg whites with the tuna mixture and serve.