Diet cheesecake, salmon in teriyaki sauce and other healthy recipes for Tuesday from fitness trainer Natalia Kuzmich.
Breakfast 7:00 - 9:00
50 g (or 3 tbsp. L.) Millet
100 g pumpkin
100 ml milk 1% fat
30 g of Adyghe cheese
Green tea, coffee, or chicory (all sugar free)
Porridge with pumpkin and cinnamon
Soak 50 g of millet in water overnight. In the morning, put the milk on the fire - as soon as it boils, add the millet and cook the millet porridge. The pumpkin can be cut into pieces and boiled with the porridge, or baked separately in the oven.
Drink green tea or coffee and eat 30 g of Adyghe cheese.
Snack 10:00 - 12:00
Cheesecake
Cake:
4 tbsp. l. oat bran
2 tbsp. l. liquid cottage cheese 0% fat (you can replace 3 tablespoons of fat-free kefir)
1 egg
Stevia or fitparad
Mix all the ingredients, put in a baking dish and bake for 15-20 minutes. The cake should "grab".
Cream:
400 g fat-free cottage cheese
2 eggs
1 tbsp. l. kefir or natural yogurt
Vanillin
Stevia
Soda
Preparation:
Separate the whites from the yolks, then set them aside.
Mix the yolks and all other ingredients.
Beat the whites until thick foam and carefully add to the cream. Pour everything onto the finished cake. We bake in the oven for 30-40 minutes. Decorate with honey and berries.
Lunch 13:00 - 14:00
Salmon in Teriyaki sauce
150 g salmon
Grated ginger
Garlic
Pepper
1 tsp honey
Sesame
Garnish
3 tbsp. l. rice
150 g iceberg lettuce
1 tbsp. l. olive oil
Pickle 150 g of salmon in a marinade of grated ginger, garlic, salt and pepper, leave for 30 minutes. Then put the marinade in the pan, add 1 tsp. honey and simmer salmon in it. Sprinkle with sesame seeds.
Boil 3 tbsp for a side dish. l. rice and make 150 g of salad with 1 tbsp. l. oils.
Afternoon snack 16:00 - 17:00
Any sweet and sour fruit, 15-20 pcs. cashews or peanuts without salt.
Dinner 19:00 - 20:00
Chicken breast salad
120 g boiled breast
100 g of Chinese cabbage
1 cucumber
1 tomato
2 tbsp. l. corn
1 tbsp. l. sour cream 10%
Chop 120 g of boiled breast, chop 100 g of Chinese cabbage, 1 cucumber, 1 tomato, Add 2 tbsp. l. corn and 1 tbsp. l. sour cream 10%. Mix all.
