Ordinary 1855 Kcal Ration

1800 Kcal — it’s the standard daily ration of calories for the average girl, living a moderately active life, with a height of about 5.4 ft and weight of about 121 lb. If you want to calculate your own daily caloric needs, use the form on our website, the link is under the logo. 



Fried egg with a toast and tomato juice


Ingredients for 1 portion: 

  • Two eggs
  • One slice of bread
  • 1 cup tomato juice
  • Salt, pepper

As a real fan of healthy lifestyle living, you must have non-stick cookware, so you can cook without oil. If you have a non-stick pan, place it on the stove and heat well. At this time you have to: break two eggs into a mug to check their freshness and then fry them uniformly. And cut some bread! The slice should be 0.2-0.3 inches wide or judging by weight, we will suppose that you will eat 0.8 oz of rye bread.

Are you preheated? Well, on the left side of the pan put the bread, and on the right side pour the whites and yolks. When the egg white is coagulated properly by the pan’s heat, please, turn the toast over to make it brown on both sides.

I won’t teach you further how to fry eggs, because some of you like runny eggs, and some even like the yolks fries until hard. Anyway, eat slowly, while the eggs are hot and the bread is soft. We suggest to rinse it down with tomato juice, but you can ignore our advice and sip coffee or tea.

One portion contains: 302 Kcal | 0.7 oz Protein | 0.5 oz Fat | 0.7 oz Carbs 

Second breakfast

Lazy oatmeal in a glass jar


The recipe is so flexible that allows you create new variants of the dish, combining ingredients to your own taste. We will tell you the basic option of oatmeal in a glass jar.

Ingredients for 1 portion:

  • 3 tbsp big oat flakes (not instant)
  • 3 tbsp 1.5% natural yogurt
  • 1/2 cup 0.5% milk
  • Optionally: fruits, nuts, berries, dry fruits

Take a 0.3 tall jar with a lid and pour oatmeal into it, then fill it with yogurt and milk and top it with anything you like (fruits, nuts, berries, dry fruits, etc). Stir everything well and screw the lid onto the jar. Let the mixture brew in the fridge for at least an hour, but better to leave it overnight.

We have calculated the caloric value of the oatmeal with an apple, banana, and cinnamon. To get such mixture, add one ripe banana, two apples, and 1/2 tsp cinnamon to the base ingredients.

One portion contains: 394 Kcal | 0.6 oz Protein | 0.3 oz Fat | 2.7 oz Carbs 


Buckwheat and beef stew


Ingredients for 1 portion: 

  • 2.1 oz dried buckwheat
  • 1 big glass cold water
  • 5.3 oz lean beef
  • 5 prunes
  • 1 clove of garlic
  • 1/3 middle onion bulb
  • Salt, pepper, spices to the taste

In the evening, wash the buckwheat and put it into a pot. Fill with water and cover with a lid. Leave the pot on the table till the morning. Over night, night the buckwheat will absorb all the water so you will be able just warm it and eat, or eat it cold, because it will be soft.

There is much more fuss with the meat: cut the onion into semi-circles, finely cut the garlic or press it through an appropriate device, prunes may be whole or cut into halves, dice the meat. Put all the ingredients into a fire proof pin, add salt and pepper, cover with a lid or wrap into the foil. Preheat the oven to 430 degrees F and set the timer for about 30 minutes. Happy multi cooker owners can put all the ingredients into the device in the evening and set the timer so that in the morning to find the dish ready.

Put the buckwheat into a serving container and top with the meat and sauce – ta da! Your lunch is ready. And you can take it with you.

One portion contains: 577 Kcal | 1.1 oz Protein | 1 oz Fat | 1.7 oz Carbs


Coffee and quick chocolate cake “Hello, Andrey!”


Ingredients for 1 portion: 

  • 1 egg
  • 1 tbsp cocoa Nesquik
  • 3 tbsp flour
  • 1 tbsp 0.5% milk
  • 1/3 tsp baking powder
  • cinnamon, cardamom, vanilla, nutmeg – optional

Break an egg into a mug and add flour, baking powder, cocoa, pour in a spoon of milk and then stir everything well to make dough. Place the mug into the microwave oven, turn on the full power and let it go for three minutes. That is all. It is much more tastier to pour this wonder-cake with strong coffee. Thanks Andrey Ivchenko for the recipe.

One portion contains: 360 Kcal | 0.7 oz Protein | 0.4 oz Fat | 1.5 oz Carbs


Pasta with chicken fillet and broccoli


Ingredients for 1 portion: 

  • 2.8 oz Farfalle pasta (cooked)
  • 2.8 oz broccoli
  • 2.8 oz red sweet pepper
  • 2.8 oz chicken fillet
  • 2 tbsp soy sauce
  • pepper and spices to the taste

Cook the pasta al dente, dice the vegetables and meat, and fry without oil in the following order:  firstly fry the chicken, when it’s ready drop in the vegetables and then pour on the soy sauce and add pepper.

Cover with a lid and let it stew on the mild heat for about 3 minutes. Then remove the lid and throw the cooked Farfalle there, stir everything and cover with the lid again. Turn off the fire and let the dish brew for 5 minutes, after that you can serve and eat it.

One portion contains: 222 Kcal | 0.9 oz Protein | 0.07 oz Fat | 1.06 oz Carbs

Total: 1855 Kcal | 4 oz Protein | 2.2 oz Fat | 8 oz Carbs

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