Oatmeal in a jar with nuts and figs, salmon with spinach and other healthy and delicious recipes from trainer Natalia Kuzmich.
Breakfast 7:00 - 9:00
Oatmeal in a jar with nuts and figs
3 tbsp. l. oatmeal
10-15 pcs. chopped walnuts
1 figs
Milk 1%
10-15 pcs. chopped walnuts and 1 fig (you can dry fruits) pour milk and leave overnight. Boil oatmeal in water, mix with nuts and figs.
Snack 10:00 - 12:00
Marmalade
1-1.5 tsp agar-agar
150 ml fruit or berry juice / puree
50-70 ml orange juice
Stevia or honey - to taste
Put fruit juice or puree on low heat, add stevia and honey to taste and, stirring continuously, bring to a boil (if necessary, skim off the foam that forms).
Fill the agar with orange juice and stir.
Heat the mixture to 60-70 degrees, stirring until the lumps disappear completely.
Combine agar with fruit juice, mix thoroughly. Pour into molds. Refrigerate or simply leave on the table until solidified.
Lunch 13:00 - 14:00
Mushrooms in yogurt with beef
100 g lean beef
150 g champignons
100 g yogurt
150 g cucumber and tomato salad
1 tbsp. l. butter
A pinch of grated cheese
Chop 150 g of mushrooms and simmer in a pan with onions, then add 100 g of yogurt and simmer for another 10 minutes. Put pieces of boiled beef and mushrooms in yogurt in a pot, sprinkle with cheese, salt. Bake in the oven for 20 minutes and serve with 150 g of salad and 1 tbsp. l. oils.
Afternoon snack 16:00 - 17:00
Any fruit and 15-20 pcs. peanuts without salt
Dinner 19:00 - 20:00
Salmon with spinach
170 g salmon
150 g spinach
Garlic Sauce:
Yogurt
Mustard
Lemon juice
Capers (5-7 pcs.)
Bake 170 g of salmon (or any other fish) in the oven. Simmer 150 g garlic spinach separately, covered.
For the sauce, combine yogurt, mustard, lemon juice, capers (5-7 pcs. Optional).
