Dr. Regina - dietitian, therapist, nephrologist, founder of the ReginaDoctor School of Health, member of the International Association of Dietitians ICDA, practicing physician, author of the books "Healthy food in the big city" and "I don't like sweets" has made a balanced and healthy diet for Beautyhack.ru
BREAKFAST
One egg omelet with tomatoes
Ingredients:
Eggs - 1 piece
Tomato - 1 piece
Greens to taste - 10 g
Preparation:
Sear the tomato slices lightly and cover with beaten eggs, add salt and pepper (to taste) and cook over medium heat, covered. Add finely chopped herbs to the finished dish (to taste).
SNACK
Fruit salad of favorite / seasonal fruits with pine nuts
Ingredients:
Fruit (to taste) - 300 g
Pine nuts - 20 g
Preparation:
Chop the fruit, sprinkle with pine nuts. Lemon juice and mint can be added for flavor.
DINNER
Turkey stewed with leeks and carrots
Ingredients:
Leeks - 100 g
Carrots - 50 g
Boneless turkey fillet - 100 g
Preparation:
In a skillet or multicooker bowl, lightly fry the leeks and carrots, then add the turkey, chopped into large pieces. Let the meat grab a little, then season with salt and pepper (to taste). Close the lid and simmer over medium heat until tender.
Buckwheat
Ingredients:
Buckwheat group - 40 g
Preparation:
Rinse buckwheat (40 g dry) and boil in slightly salted water. Add olive oil (10 g) to the finished dish.
Slicing raw vegetables
Use any raw vegetables (150g).
SNACK
Dried fruits
Dried fruits of your choice - 20 g
DINNER
Baked pike perch with vegetables
Ingredients:
Pike perch - 80 g
Cauliflower - 100 g
Broccoli - 100 g
Olive oil - 10 g
Preparation:
Cut the fish into pieces, salt and pepper with the vegetables (to taste). Brush with olive oil. Put the ingredients in a baking dish and place in an oven preheated to 180 degrees for 15-20 minutes.
