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Nutritionist Amil López explains that eating vegetables and by having protein for dinner you can lose weight faster. Although this maxim is based on a dissociated diet, the truth is that proteins are more satiatingthey prevent us from snacking at night and also promote sleep.

María José Crispínnutritionist doctor Menorca Clinicrecommends taking “fishboth white and blue, the latter are also not only a source of protein but also of omega 3 and vitamin D.” Chicken or eggs. Of course, there are foods that you should avoid: “Red meats, rich in saturated fats”, for example, because they also have worse digestion,” warns the doctor.

Spinach omelette with red chili

Ingredients for 6 people: 6 slices of rye bread (optional), 1 clove of garlic, 6 eggs, 200 g of fresh spinach, 2 chives, 1 fresh red chili, onion sprouts, alfalfa…, black pepper

The way to do:

1. In a frying pan, sauté the spinach in a tablespoon of oil. Reserve them in a strainer to release the excess oil. Beat the eggs and mix them with the spinach. Season.
2. In the same pan with the spinach, add another tablespoon of oil. Pour in the egg and spinach mixture, and set over low heat. Fold it and cut it into 6 pieces.
3. Toast the slices of bread. Cut the garlic clove in half and rub the surface. Arrange the tortilla on top of the toast, decorate it with the sprouts and chopped chili.

Poultry supremes with yucca chips

Ingredients for 6 people: 3 chicken breasts, 100 g of cabrales, 40 g of peeled walnuts, fresh spinach leaves. Cassava chips: 1 large cassava, Extra Virgin olive oil, salt, pepper.

The way to do:

1. Chicken supremes: preheat the oven to 190º C. Crumble the Cabrales, chop the walnuts and mix it. Brown the breasts on a griddle and remove them when they take on color, without becoming cooked inside. Make some cuts, without cutting them completely. Season them with salt and pepper, open the cuts and add spinach leaves. Fill them with a tablespoon of the cheese and nut mixture. Bake the chicken for 10 to 15 minutes, depending on the size of the breasts.
2. Cassava chips: peel the cassava with a peeler. Wash the peeler and remove chips from the cassava with it. Dry it with kitchen paper. Heat a frying pan with plenty of oil and fry the cassava chips in batches. Remove excess fat and season with salt and pepper.
3. Serve the supremes with the freshly fried chips and drizzle with the sauce left on the baking tray.

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Red mullets en papillote

Ingredients for 6 people: 6/12 mullet (depending on size) in clean loins, 1 zucchini, 2 leeks, 1 carrot, 2 limes, fresh dill, half a glass (of water) of white wine, olive oil, salt, pepper.

The way to do:

1. Preheat the oven to 190ºC. Sauté the julienned vegetables over high heat for a few minutes until they begin to brown but are al dente. Season it with salt and pepper and reserve it.
2. Prepare six large sheets of aluminum foil and paint them with a little oil. Distribute the vegetables and arrange the loins (one on top of the other), seasoned with salt and pepper and with a couple of slices of lime in the center. Season it with salt and pepper, add a sprig of fresh dill and water it with a tablespoon of the white wine. Repeat with the six packages and close it well.
3. Bake it for 6 to 8 minutes, depending on the size of the fish. Serve it freshly made, being careful with the steam when opening the package.

Turkey with avocado mayonnaise

Ingredients for 6 people: 12 thin and small turkey fillets, 6 slices of Arzúa cheese, 6 slices of cooked ham, 1 large avocado, 2 eggs, Flour, Panko (coarse breadcrumbs), salt, pepper, oil. Avocado mayonnaise: 1 egg, 200 ml of sunflower oil, 1 small avocado, the juice of 1 lemon, salt, white pepper, chives.

The way to do:

1. Peel and cut the avocado into thin slices. Season the turkey fillets with salt and pepper. Cover each fillet with a slice of cheese, another of ham and a slice of avocado, trying to keep it in the center. Cover it with the other six fillets, pressing down a little. Prepare three deep plates with flour, beaten eggs and breadcrumbs. Dredge each fillet in flour, egg and breadcrumbs. Seal the edges as best as possible. Let them dry for half an hour.
2. Mayonnaise: put the egg and oil in a glass, insert the mixer all the way in and turn it on without moving it, until it emulsifies. Beat it for a few more seconds until it is creamy. Add the rest of the ingredients, mix well and, finally, chopped chives. Reserve it cold.
3. Cook the fillets in the hot air fryer (or deep fry them) and serve them with the mayonnaise.

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Chickpea cream with poached egg

Ingredients for 4 people: 300 g of cooked chickpeas, 1/2 cauliflower cut into bunches, 1 small onion, 1 clove of garlic, 150 g of toasted cashews, 1 piece of fresh turmeric, l of chicken broth, a splash of lemon juice, olive oil olive, salt, 6 eggs.

The way to do:

1. Heat the oil and sauté the onion and chopped garlic; add the cauliflower clusters, drained chickpeas, cashews and the sliced ​​turmeric piece. Sauté it for a few minutes. Cover it with broth and cook over low heat until the ingredients are cooked. Blend it until you achieve a creamy and smooth texture. You can add more water if you want more liquid. Adjust the salt and add a splash of lemon. Reserve.
2. Eggs: cover a small container with plastic wrap, paint it with olive oil and crack an egg inside, season with salt and pepper, make a package and close it. Cook the packets with the egg in boiling water for about 4-6 minutes until the white is set but the yolk remains liquid. Remove the plastic wrap and place them on the hot cream. Sprinkle with some sprouts, and a little chilli flakes if you prefer a spicy touch.

Zucchini, Mango and Pea Poke

Ingredients for 6 people: 360 g brown rice, 1 ripe mango, 1 large zucchini, 200 g fresh peas, 2 ripe avocados, 1 lime, 2 tablespoons sunflower oil, 70 ml sesame oil.

The way to do:

1. Boil the rice. Drain it and sauté it with a little sesame oil. Reserve it.
2. Boil the peas for 3 minutes. Cool them in ice water to stop the cooking. Wash the zucchini and cut them into thin discs. Grill them in a lightly greased pan until golden brown. Cut the avocado into slices, sprinkle with lime juice and sunflower oil. Season everything.
3. Cut the mango into cubes. In a bowl, serve the rice first and continue with zucchini, peas, mango and finish with avocado. Drizzle it with sesame oil. Serve it warm or cold. Accompany it with nori seaweed chips.

Tomato and broccoli tartare with smoked cod

Ingredients for 6 people: 1 small broccoli, 3 ripe tomatoes, 240 g smoked cod, 80 g lumpfish roe, fresh dill to decorate.

The way to do:

1. Wash the broccoli and grate the flower part (reserve the rest for another recipe, such as a cream). Peel and remove the seeds from the tomatoes, and chop them very small. Season it with a few drops of Extra Virgin olive oil, salt and pepper. Mix it with the roe.
2. To serve, place one slice of cod per person, covered with two tablespoons of the tomato tartar. Sprinkle the plate with the grated (and raw) broccoli florets. Garnish it with fresh dill.