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Recipes for Refreshing Daily Meals
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Cold meals are an excellent option on hot summer days... refrigerators, also known as cold soups, are refreshing... It is important that cold dishes are nutrient-rich and provide energy for daily needs... Here are a few suggestions for cold meals.
01 / 10
A refreshing beverage of strawberries and basil
2 servings: strawberries 300 g (2 glasses), natural yogurt 2% fat. 250 g (glass), ?? food milk 2% fat. 125 g (0.5 glasses) lemon juice 20 g (2 tablespoons), basil (a few leaves). Preparation time: 10 minutes. Wash and clean the strawberries. Mix all ingredients in a blender until smooth. Nutritional value per serving (348.5 g): - Energy 158.1 kcal, - Protein 8.6 g, - Fat 4.4 g, - Carbohydrates 22.3 g, - Fiber 2.7 g.
02 / 10
A refreshing beetroot borscht
(2 servings): Cooked beetroot 240 g (2 pieces), balsamic vinegar 5 g (teaspoon), natural Greek yogurt 150 g (small art), 3 g garlic (little teeth), 20 g lemon juice (2 teaspoons), 1 g salt (pinch), 1 g black pepper (pinch), 3 g garden parsley (teaspoon). Preparation time: 10 minutes. Place all ingredients in a blender and mix into a smooth pulp.
03 / 10
Paradisiacal chilled tomato soup
(2 servings): – Tomatoes 510 g (3 pieces), – Cocktail tomatoes 200 g (2 pieces), – red bell pepper 75 g (0.5 pieces), – cucumber 55 g (0,5 pieces), – garlic 3 g (small clove), – red onion 75 g (0,5 pieces), – olive oil 10 g (tablespoon), – fresh basil leaves (a few), – salt 1 g (pinch), – black pepper 1 g (pinch). Preparation time: 20 min. Wash tomatoes, dry and dice. Wash bell pepper, remove seeds, dry, and dice. Wash cucumber, peel, dry, and dice. Peel onion, dry, and chop into small pieces. Chop basil leaves. Add tomatoes, bell pepper, cucumber, onion, and garlic to a blender, add olive oil, and blend. Season with salt and pepper. Pour gazpacho into a bowl, decorate with cocktail tomatoes and basil leaves. Nutritional value per serving (466 g): – Energy 142.2 kcal, – Protein 4.8 g, – Fat 6.4 g, – Total carbohydrates 20.7 g, – Dietary fiber 6.0 g.
04 / 10
Chiller with avocado and cucumber
(2 servings): cucumber 111 g (piece), avocado 141 g (piece), lemon juice 40 g (4 teaspoons), natural Greek yogurt 150 g (small art), parsley 8 g (2 teaspoons), mint (a few leaves), 1 g salt (pinch), 1 g black pepper (pinch). Preparation time 20 minutes. The avocado should be washed, peeled, pitted and cut into smaller pieces. The cucumber should be washed, peeled and cut into smaller pieces. All ingredients placed in a blender and combined. Nutritional value per serving (226.5 g): energy value 190.1 kcal, protein 5.9 g, fat 13.6 g, total carbohydrates 12.3 g, dietary fiber 2.9 g.
05 / 10
Marinated cucumbers with coconut milk
(2 servings): coconut milk 400 g (can), cucumber 222 g (2 pieces), radish 60 g (4 pieces), lemon juice 60 g (6 teaspoons), garlic 3 g (small tooth), parsley 48 g (6 tablespoons), salt 1 g (spice), black pepper 1 g. Preparation time: 20 minutes. Peel and press garlic through a press. Thoroughly mix coconut milk with garlic, lemon juice, and spices. Wash cucumbers, peel, and grate on a coarse grater. Wash radishes and grate on a coarse grater. Mix vegetables with milk. Cool in the refrigerator. Sprinkle with parsley before serving. Nutritional value per serving (397.5 g): energy value 243.6 kcal, protein 4.2 g, fat 21.5 g, total carbohydrates 17.2 g, fiber 9.2 g.
06 / 10
Pasta dish with tomatoes and mozzarella cheese
(2 servings): pasta 140 g (2 cups), mozzarella cheese 120 g (pieces), cocktail tomatoes 200 g (2 handfuls), arugula 20 g (handful), parsley 32 g (4 teaspoons), olive oil 20 g (2 tablespoons), pumpkin seeds 20 g (2 tablespoons), salt 1 g (pinch), black pepper 1 g (pinch). Preparation time: 30 minutes. The pasta should be cooked al dente in salted water and left to cool. Olive oil should be mixed with spices. The mozzarella should be cut into cubes. Tomatoes should be washed and halved. All ingredients should be mixed together. Nutritional value per serving (277 g): – energy 558.8 kcal, – protein 25.7 g, – fat 27.6 g, – carbohydrates 56.4 g, – fiber 6.8 g.
07 / 10
Tuna Salad in Olive Oil
(2 servings): basmati rice, cooked 140 g (cup), tuna in oil 170 g (can), red onion 150 g (onion), cocktail tomatoes 200 g (2 handfuls), parsley 16 g (4 spoons), olive oil 20 g (2 spoons), lemon juice 20 g (2 spoons), cumin 1 g (pinch), black pepper 1 g (pinch), salt 1 g (pinch). Preparation time: 15 minutes. Drain tuna and combine with olive oil, lemon juice and spices. Chill for 10 minutes in the refrigerator. Peel and finely chop the onion. Wash and quarter the cocktail tomatoes. Finely chop the parsley. Mix all ingredients. Nutritional value per serving (341.0 g): - energy 350.6 kcal, - protein 22.2 g, - fat 17.2 g, - total carbohydrates 31.0 g, - dietary fiber 3.5 g.
08 / 10
Variety plate with avocado and pepper
(2 servings): Buckwheat, cooked 280 g (2 cups), Avocado 141 g (piece), grilled pepper 170 g (cup), pumpkin seeds 40 g (4 teaspoons), sprouts 32 g (4 teaspoons), mustard 50 g (2 teaspoons), herb vinegar 6 g (teaspoon), olive oil 20 g (2 teaspoons), honey 28 g (2 teaspoons), salt 1 g (pinch), black pepper 1 g (pinch). Preparation time: 15 minutes. Mix olive oil with honey, mustard, vinegar, and spices. Peel and dice the avocado. Arrange all ingredients on a plate. Drizzle the sauce over the dish and sprinkle with pumpkin seeds and sprouts.
09 / 10
Buddha's Bowl Dish with Egg and Vegetables
(2 servings): boiled buckwheat 280 g (2 cups), hard boiled eggs 200 g (4 eggs), canned green peas 170 g (glass), red onions 150 g (piece), olive oil 20 g (2 tablespoons), lemon juice 10 g (2 teaspoons), mustard 20 g (2 teaspoons), honey 28 g (2 tablespoons), salt 1 g (pinch), black pepper 1 g (pinch), thyme 1 g (pinch). Preparation time: 20 minutes. Mix olive oil with mustard, honey, lemon juice, and spices to make a sauce. Peel eggs and quarter them. Peel onions and chop them finely. Drain peas. Put all ingredients in a bowl. Pour sauce over. Nutritional value per serving (440, 5 g): – energy value 646, 0 kcal, – protein 24, 6 g, – fat 22, 4 g, – total carbohydrates 67, 5 g, – dietary fiber 9, 5 g.
10 / 10
Buddha Dish with Smoked Salmon
(2 servings): smoked salmon 100 g (packaging), rucola 80 g (4 handfuls), dried tomatoes 80 g (4 pieces), avocado 141 g (one piece), cocktail tomatoes 200 g (2 handfuls), lemon juice 20 g (2 tablespoons), pumpkin seeds 20 g (2 tablespoons), dill 16 g (2 tablespoons). Preparation Time: 15 minutes. Slice the salmon into smaller pieces. Peel the avocado and cut it into slices. Wash the cocktail tomatoes and cut them into quarters. Cut the dried tomatoes into small pieces. Place all ingredients in a large bowl. Drizzle with lemon juice, sprinkle with pumpkin seeds and chopped dill. Season to taste. Nutritional values per serving (329.0 g): – Energy 381.4 kcal, – Protein 19.1 g, – Fat 26.0 g, – Total carbohydrates 24.2 g, – Dietary fiber 7.5 g.
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Scientifically reviewed by a clinical dietitian
• 25.03.2026
Isabella Taylor
Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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