Oat pancakes, chocolate truffle, chicken cutlets with broccoli and other healthy recipes for your favorite dishes from coach Natalia Kuzmich.
Breakfast 7:00 - 9:00
Oat pancakes
4 tbsp. l. oatmeal
1/2 banana
1 egg
Sauce:
A few tablespoons of natural yogurt 0% fat
1 tsp. honey
A pinch of vanillin
25-30 g berries
4 tbsp. l. Mix oatmeal, 1/2 banana and 1 egg in a blender and bake like regular pancakes. Mix the sauce from a few tablespoons of natural yogurt 0% fat, one spoonful of honey and a pinch of vanillin. You can add some berries (25-30 g). The perfect complement is green tea.
Snack 10:00 - 12:00
Chocolate truffle
½ cup prunes
½ cup sesame seeds
½ cup walnuts
¼ cup sunflower seeds
¼ raisins
5 pcs. dates
1-2 tbsp. l. cocoa for sprinkling
Lemon juice to taste
¼ tsp. cinnamon
Soak prunes, raisins and dates in warm water to soak. Then drain the water, add nuts, sesame seeds, seeds, lemon juice, mince cinnamon (blender). Roll up balls and sprinkle with cocoa. You will get about 15-18 balls.
Lunch 13:00 - 14:00
Chicken cutlets with broccoli
120 g chicken fillet
One egg white
100 g broccoli Side dish:
3 tbsp. l. rice
150 g raw vegetables
1 tbsp. l. olive oil
Mix 120 g of chicken fillet, the protein of one egg and 100 g of broccoli and mince, pepper and salt. Fry in a pan. Additionally, boil 3 tbsp for a side dish. l. rice and make a salad of 150 g of raw vegetables with 1 tbsp. l. olive oil.
Afternoon snack 16:00 - 17:00
Cottage cheese with dried apricots or prunes
Take 120 g of soft 2% cottage cheese - you can add 4-6 pieces to it for taste. finely chopped dried apricots or prunes.
Dinner 19:00 - 20:00
Shrimp kebabs in the oven
150 g peeled shrimp
1 tsp olive oil
Garlic
Salt
Pepper
150 g vegetable salad
Grease 150 g of peeled shrimp with 1 tsp. olive oil, add garlic, salt, pepper. Then put it on skewers and put it in the oven for 7-10 minutes. Serve with 150 g of vegetable salad.
For the sauce, mix 0% fat yogurt with paprika and lemon juice.
