Low Calorie Lunch

Diet Smoothies, Sandwiches and Bean Salad Kebabs

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Diet Smoothies, Sandwiches and Bean Salad Kebabs
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Health Score:
8,9 / 10
40 min.
ready in 1 hr 5 min.
Ready in

Healthy, because

Even smarter

Nutritional values

Buckwheat contains up to 2.1 milligrams of vitamin E per 100 grams. This makes it a balm for our body cells, because vitamin E protects them from free radicals and thus from aging processes and diseases.

You can also prepare the buckwheat salad with another vegetable. How about broccoli? Thanks to folic acid, vitamin K, B2 and B6, the florets are a real vitamin miracle!

1 serving contains
(Percentage of daily recommendation)
Calorie5,480 kcal(261 %)
Protein361.21 g(369 %)
Fat161.67 g(139 %)
Carbohydrates695 g(463 %)
Sugar added0 g(0 %)
Roughage104.63 g(349 %)
Vitamin A1,139.57 mg(142,446 %)
Vitamin D18.1 μg(91 %)
Vitamin E17.16 mg(143 %)
Vitamin B₁2.33 mg(233 %)
Vitamin B₂5.29 mg(481 %)
Niacin180.05 mg(1,500 %)
Vitamin B₆7.04 mg(503 %)
Folate725.43 μg(242 %)
Pantothenic acid21.64 mg(361 %)
Biotin22.64 μg(50 %)
Vitamin B₁₂8.23 μg(274 %)
Vitamin C516.98 mg(544 %)
Potassium10,079.9 mg(252 %)
Calcium2,737 mg(274 %)
Magnesium1,380.06 mg(460 %)
Iron30.51 mg(203 %)
Iodine9.63 μg(5 %)
Zinc26.19 mg(327 %)
Saturated fatty acids52.82 g
Cholesterol738.08 mg


250 grams Buckwheat
For the smoothies
400 grams Raspberries
400 grams Cherries
1.3 liters Buttermilk
300 grams Natural yogurt
honey (as desired)
For the kebabs
600 grams skinless Chicken breasts (ready to cook)
1 red Bell pepper
1 large onion
6 button Mushroom
½ teaspoon dried Savory
1 teaspoon dried oregano
freshly ground peppers
olive oil
For the bean salad and sandwiches
400 grams green Beans
2 ripe Avocados
1 tablespoon lemon juice
4 slices Multigrain bread
4 tablespoons Quark
4 Kiwi
16 Prune
4 tablespoons mixed Seed (such as sunflower seeds, pumpkin seeds, pine nuts)
How healthy are the main ingredients?
Chicken breastRaspberryCherryBuckwheatoreganohoney

Preparation steps


Preheat oven to 180°C (approximately 350°F).


For the bean salad, cover buckwheat with water, bring to a boil and let soak 20-25 minutes over low heat.


For the smoothies, rinse fruit and pit cherries. Puree cherries with half the buttermilk and half the yogurt and sweeten with honey as desired. Puree raspberries with remaining buttermilk and remaining yogurt and sweeten with honey as desired. Refrigerate smoothies until ready to serve.


For the kebabs, rinse chicken, pat dry and cut into cubes about 2.5 cm (approximately 1 inch). Rinse and quarter bell pepper, remove seeds and ribs and cut into bite-size pieces. Peel and quarter onion and loosen layers. Rinse mushrooms and cut into slices.


Thread chicken, bell peppers, onion and mushrooms alternately on skewers.


Mix 6 tablespoons olive oil, savory and oregano and season with salt and pepper. Sprinkle oil mixture over skewers and let stand about 10 minutes. Place skewers on a baking sheet lined with parchment paper and bake about 25 minutes, turning occasionally.


Rinse beans, cut into pieces about 3 cm (approximately 1 inch) long and blanch 6-8 minutes in boiling salted water. Drain beans well.


For the sandwiches, cut avocados in half, remove pits, press pulp from peel and cut into very small cubes. Mix avocado cubes, lemon juice and 1-2 tablespoons olive oil and season with salt and pepper.


Spread avocado cubes on bread slices and garnish with dollops of quark.


Drain buckwheat, mix with beans and season with salt and pepper. Arrange skewers on bean salad and serve with avocado sandwiches and smoothies. Serve with kiwi, rice cakes and mixed nuts as desired.