LUNCH RECIPES

1. Egg white rice bowl:

  • Ingredients:
    • 150 ml liquid egg white
    • 1 cup cooked rice
    • Vegetables of your choice (e.g. broccoli, carrots)
    • Soy sauce or spices to taste
  • Preparation:
    1. Steam vegetables or fry them in a pan.
    2. Add liquid egg whites and stir until set.
    3. Stir in cooked rice and desired spices.
  • Nutritional values ​​(approx.): Calories: 250, Protein: 20 g, Fat: 1 g, Carbohydrates: 40 g

2. Egg white potato rösti:

  • Ingredients:
    • 150 ml liquid egg white
    • 2 medium potatoes, grated
    • Spices of your choice (e.g. paprika powder, chives)
  • Preparation:
    1. Squeeze grated potatoes in a bowl to remove excess liquid.
    2. Add liquid egg white and spices and mix well.
    3. Fry the mixture in a pan until it becomes rösti and golden brown and crispy.
  • Nutritional values ​​(approx.): Calories: 220, Protein: 20 g, Fat: 1 g, Carbohydrates: 30 g

3. Egg white sandwich:

  • Ingredients:
    • 150 ml liquid egg white
    • Whole grain bread
    • Topping of your choice (e.g. turkey breast, avocado, vegetables)
  • Preparation:
    1. Fry liquid egg whites in a pan until they have set.
    2. Place the set egg white on a piece of wholemeal bread.
    3. Top with your favorite toppings and cover with another piece of bread.
  • Nutritional values ​​(approx.): Calories: 250, Protein: 20 g, Fat: 5 g, Carbohydrates: 30 g

4. Egg white crepes with vegetable filling:

  • Ingredients:
    • 150 ml liquid egg white
    • 50 g wholemeal flour
    • Vegetables of your choice (e.g. spinach, mushrooms, tomatoes)
  • Preparation:
    1. Mix liquid egg whites and wholemeal flour to form a dough.
    2. Fry the dough in a pan to make thin crepes.
    3. Cover with vegetable filling and fold.
  • Nutritional values ​​(approx.): Calories: 250, Protein: 25 g, Fat: 2 g, Carbohydrates: 30 g

5. Egg white tortilla:

  • Ingredients:
    • 150 ml liquid egg white
    • Vegetables of your choice (e.g. peppers, onions, spinach)
    • Spices to taste (e.g. turmeric, paprika powder)
  • Preparation:
    1. Fry vegetables in a pan.
    2. Add liquid egg whites and stir until set.
    3. Season with spices and wrap as a tortilla.
  • Nutritional values ​​(approx.): Calories: 120, Protein: 15 g, Fat: 2 g, Carbohydrates: 10 g