Every day, the same question: “What should I eat to stay on track?”

Now you have 100 options to help you answer it.

Breakfasts, lunches, dinners and snacks, with specific portions and nutritional information, to make meal planning easier and bring more variety to your plate.

Less searching. More ideas. A clear plan.

You want to eat well. But then life gets in the way.

You rush out the door in the morning.

At lunchtime, you grab whatever is available.

And by evening, you’re tired, opening the fridge and wondering: “What can I make now?”

You’ve saved recipes. You’ve read the advice. You know you want to take better care of yourself.

But in that moment, you need something specific:

An appealing meal idea, with the ingredients and portions right in front of you.

I created this ebook for those everyday moments.

Open it. Choose your meal. See what you need.

Inside “100 Meals with Calorie Counts”, you’ll find organised meal ideas for every part of your day:

🍳 30 breakfasts to break out of your routine

From overnight oats and yoghurt with fruit to banana and chocolate pancakes, avocado toast and savoury wraps.

🍝 30 lunches featuring foods you already know and love

Pasta with meat sauce, chicken with potatoes, lentils, stuffed vegetables, fish and plenty more, complete with suggested sides.

🥗 30 dinners for when you’re tired of deciding

Tortilla pizza, Greek dakos salad, omelettes, bean and lentil salads, and combinations featuring yoghurt, eggs or chicken.

🍫 10 snacks for the hours between meals

Sweet and savoury options: chocolate with fruit, yoghurt with honey, toasted sandwiches, smoothies and crispbreads with different toppings.

You’ll also find a short introduction to energy balance and 5 practical tips to support your efforts.

Make “eating more consistently” something you can put into practice.

See the portions.
Ingredients are listed in grams, individual quantities or household measures, giving you a practical starting point for preparing your meals.

Find your options in one place.
Open the category you need and choose a meal, without scrolling through dozens of saved posts.

Bring variety to your week.
Switch between sweet and savoury breakfasts, cooked meals, wraps, salads and snacks to suit your preferences.

Give your grocery shopping a clear purpose.
Choose a few meals first, then write down the ingredients you need before heading to the supermarket.

Imagine already knowing what you’re going to eat tomorrow.

Banana and chocolate chip pancakes for breakfast.

Wholemeal pasta with meat sauce and a side salad for lunch.

A tortilla pizza for dinner.

And yoghurt with fruit and honey for a snack.

These are just a few of the options you’ll find inside the ebook.

Meal planning can start with food you actually look forward to eating.

This ebook is for you if…

• You often get stuck wondering, “What should I eat today?”

• You want meal ideas with specific portions.

• You’re bored of eating the same meals over and over.

• You need options you can take to work.

• You want to organise your meals better while working towards your weight management goals.

Why I created it

I’m Klearchos Koustoubardis, a Dietitian–Nutritionist and graduate of Harokopio University.

Through my work, I see how often the challenge lies in everyday decisions: what to cook, what to serve it with and how much to put on your plate.

That’s why I brought these 100 meal ideas together in a guide you can turn to whenever you need inspiration.

To make taking care of your nutrition a little easier in your everyday life.

A few questions before you buy

Is this a personalised meal plan?

It’s a collection of meal ideas with portions and nutritional information. You can use it for inspiration, adapting the suggestions to your individual needs. It does not replace personalised nutritional guidance.

Does it include detailed cooking instructions?

The focus is on food combinations and portions. You’ll see what goes into each meal, rather than detailed, step-by-step cooking instructions.

Do I need any special ingredients?

Most suggestions use familiar foods such as eggs, yoghurt, oats, bread, beans, lentils, chicken, pasta and vegetables.

Will I lose weight by following it?

The ebook can help you organise your food choices. Weight loss depends on your overall eating plan and individual needs. It does not promise a specific amount of weight loss or results within a set timeframe.

What format does it come in?

It’s a digital ebook in PDF format, so you can refer to it on your phone, tablet or computer.