Personalized Meal Recipe

Name: Personalized Meal
Prep time: 15 minutes
Cook time: 10 minutes
Yield: 1
Cuisine: Fusion
Ingredients: eggs: 100g; tuna: 60g; mixed salad greens: 30g; tomato slices: 50g; corn kernels: 30g; kidney beans: 30g; flax seeds: 5g; cheese: 30g; whole grain bread: 30g

eggs tuna mixed salad greens tomato slices corn kernels kidney beans flax seeds cheese whole grain bread low lactose lunch dinner

This delectable meal brings together a wonderful mix of flavors and textures, combining the robustness of a well-crafted omelet, the richness of tuna, the freshness of a salad, and the hearty goodness of whole grain bread. It's topped off with hard cheese for that extra hit of flavor and flax seeds for a nutty crunch, creating a dish that's not only satisfying but also bursting with nutrients.

🌎 Fusion: Mixed Dish

🔥 Calories 600kcal
🍗 Protein 40g
🍚 Carbs 45g
🧈 Fat 30g

🥗 Ingredients:

eggs (100g)
tuna (60g)
mixed salad greens (30g)
tomato slices (50g)
corn kernels (30g)
kidney beans (30g)
flax seeds (5g)
cheese (30g)
whole grain bread (30g)

🍳 How to cook (1 serving):

Cooking Time: 10 minutesPreperation Time: 15 minutes

Preparing the Omelet

Start by beating 2 eggs in a bowl. Heat a non-stick pan over medium heat and pour the egg mixture into the pan, tilting to spread evenly. Cook until the omelet is set and gently flip to cook the other side. Remove from pan and set aside.

Assembling the Tuna Salad

In a mixing bowl, combine 60 grams of drained canned tuna, 30 grams of mixed salad greens, 50 grams of sliced tomatoes, 30 grams of corn kernels, and 30 grams of kidney beans. Stir gently to mix.

Preparing the Bread and Cheese

Toast a slice of whole grain bread to your liking. Slice or grate 30 grams of hard cheese. Set aside.

Plating the Dish

Place the omelet on a plate. Next to it, arrange the tuna salad. Sprinkle the salad with 5 grams of flax seeds for an added crunch. Serve with the slice of toasted whole grain bread and top the bread or the omelet with the sliced or grated cheese, based on preference.

⭐️ Nutrition facts:

This meal is a balanced mix, providing approximately 600 kcal with around 40 grams of protein, 45 grams of carbs, and 30 grams of fat, making it an ideal choice for those looking to maintain a balanced diet. It's also rich in fiber, vitamins, and minerals, thanks to the inclusion of mixed salad greens, tomatoes, and flax seeds.