It is good to add canned beans to the above. Curd is better than curd mass. Cottage cheese is good for seasoning chopped vegetables (for this, you can immediately buy grain cottage cheese).
Buckwheat. Pour warm water, salt, leave for a couple of hours. Voila, the nutritious grub is ready.
Salad: cabbage, onions, carrots, garlic, sour cream, a bit of mustard (or sour cream with mustard can be replaced with Mayanez, but personally I don't eat it). Desirable daily. Alternatively: carrots with garlic and mayana, apples, just carrots.
Curd mass. With dried apricots or prunes.
Canned fish (cheaper in tomato). It will roll with buckwheat.
Grilled breast - remove the skin and here is a protein product with a minimum of fat, sausages and Ekol ham (minimum fat, a lot of protein), as well as Mikoyan ham from turkey and ham. Slicing beef. Fresh vegetables - cucumbers and tomatoes as a source of fiber. Protein protein shakes that can be mixed with water. "Bosco-L" crispbreads are soft and moist like bread, carbohydrate content from 15 to 25 per 100 g, protein is the main one.