Doctor, vice-champion of the Central Federal District in the category "fitness bikini" Anna Melnik shared a recipe for salmon with spinach sauce and told how to use coconut oil.
Breakfast
Lazy dumplings with berry mousse
Cottage cheese - 100 g.
Egg - 1 pc.
Rice flour - 2 tbsp. l
Sea salt For mousse:
Raspberry - 30 g.
Strawberry - 30 g.
Vanilla
Mint
Beat the egg. Add to the curd, sift the rice flour, salt and mix well. Roll the dough into thin strips. Cut with a knife. Boil in salted water. For the mousse, beat the berries with the vanilla and a sprig of mint.
Snack
Nectarine pie
Whole grain flour - 70 g.
Boiling water - 20 ml.
Coconut oil - 10 g.
Baking powder on the tip of a knife
Nectarine - 1 pc.
Yogurt - 1 tbsp. l
Basil
Mix dry ingredients. Combine oil and boiling water. Add to flour and mix well. Roll out the thin dough to the diameter of a small plate. Brush with yogurt. Arrange the nectarine wedges, sprinkle with basil. Bake for 30 minutes at 180 degrees.
Advice! Coconut oil can be used both in cooking (curd cakes with it - fly to another planet), and for body, hair, and face care. Do not forget to put it on before leaving on vacation - the tan "sticks" to it instantly!
Dinner
Singaporean rice
Seafood cocktail - 150 g.
Basmati rice - 50 g.
Canned pineapple - 20 g.
Soy sauce
Carrot
Garlic
Peking cabbage
Sesame oil
Boil the rice until tender, drain in a colander and rinse under cold water. Fry the carrots and Chinese cabbage for 2 minutes with the addition of sesame oil. Add garlic, seafood, pineapple, add soy sauce and keep covered for 5 minutes. Add rice. Stir. Serve with finely chopped cilantro.
Dinner
Salmon with spinach sauce
Salmon - 100 g.
Asparagus - 40 g.
Spinach - 30 g.
Greek yogurt - 3 tbsp. l.
Lemon juice
Sea salt
Pepper
Sprinkle the fish with lemon juice, season with salt, pepper and bake on an asparagus pillow. Pour boiling water over the spinach. Place in a blender, add yogurt and whisk. Done!
Advice! To avoid eating disruptions, set yourself a manageable short-term goal. For example: “In two weeks I will take measurements and see minus 2 kg. To do this, I will keep BJU, train three times a week, and I will succeed. For this I will buy myself new underwear. " Get rid of everything in the refrigerator: sweets, filled yoghurts, sauces. Plan ahead for the menu for the day and arrange everything in containers. Eat more fiber - helps control appetite.
