Mediterranean VeggiePacked Fried Buckwheat with Chickpeas

• Buckwheat (1 cup cooked): ~155 calories
• Olive oil (1 tablespoon): ~120 calories
• Onion (1 medium): ~44 calories
• Celery (2 stalks): ~20 calories
• Garlic (2 cloves): ~9 calories
• Bell pepper (1 medium): ~24 calories
• Cherry tomatoes (1 cup): ~27 calories
• Spinach (1 cup): ~7 calories
• Chickpeas (1 can, ~1.5 cups): ~210 calories (approximately)
• Soy sauce (2 tablespoons): ~20 calories

Total Approximate Calories: ~ 636 calories (for the entire recipe, serves about 2-3)

Creamy Avocado Protein Shake with Chia and Flax

• Protein powder (1 scoop): ~120 calories (varies by brand)
• Banana (1 medium): ~105 calories or Berries (1/2 cup): ~40 calories
• Avocado (1/2 medium): ~120 calories
• Almond milk (1 cup, unsweetened): ~30 calories
• Spinach (1 handful): ~5 calories
• Chia seeds (1 tablespoon): ~58 calories
• Flax seeds (1 tablespoon): ~55 calories
• Ice cubes: 0 calories

Total Approximate Calories:

• Using banana: ~ 493 calories
• Using berries: ~ 368 calories

Summary

When combining both meals:

• With Banana: ~1129 calories for the entire meal (equivalent to 2-3 servings of fried buckwheat + shake)
• With Berries: ~1014 calories for the entire meal

These estimates provide a solid foundation for your caloric intake. Adjust portions based on your dietary goals and how many servings you desire. Now, hit the gym, eat well, and let's keep those muscles growing! 💪🏽🥑🍽️