The owner of an account about sports and proper nutrition without fanaticism, Ekaterina Roganovskaya, shared a balanced menu for the day and told why you need to listen to your body, and not focus on the calorie counter.
Breakfast
Banana cinnamon omelet
Let's fight stereotypes and prepare a sweet omelet!
Banana - 1 pc.
Egg - 1 pc.
Coconut milk - 20 ml.
Milk 0.5%
Rice flour - 1 tbsp.
Cinnamon
Cut the banana into rings. Beat the egg with milk and cinnamon. Sift the rice flour and stir. Fry the banana until golden brown and add the egg. Bake with the lid closed for 3-5 minutes.
Advice! Listen to your body - it always tells you what it lacks. You don't need to eat lean breast, if you want something fatter - the body will still take its toll. I love regular milk and cream (in this recipe, coconut is used for flavor and aroma), I do not mind a spoonful of sugar in porridge and sometimes I indulge in regular desserts. Orthoexia is an obsessive desire for proper nutrition, much worse than a cake.
Snack
Whole grain bread sandwich with avocado and red fish
Advice! The main rule of losing weight and maintaining weight: not to allow feelings of severe hunger - can lead to overeating and food breakdowns.
Dinner
Chicken pasta
Whole grain paste - 50 g.
Chicken breast - 100 g.
Onions - 30 g.
Cream - 20 ml.
Low-fat cheese
Basil
Boil the pasta in vegetable broth until al dente. Cut the onion into half rings. Fry in a dry skillet until golden brown. Add the diced chicken breast. Season with salt and pepper. Pour in the cream and some vegetable broth. Sweat covered for 7-10 minutes. Then add the paste and stir. Serve with grated cheese and basil leaves.
Snack
Soft cottage cheese with berries and nuts
Dinner
Warm salad with squid
Squid - 100 g.
Zucchini - 20 g. Bell
pepper - 20 g.
Tomato - 20 g.
Olive oil
Greens
Garlic
Lemon juice
Cut the vegetables into half rings, and peel the squid from the film and sprinkle with lemon juice. Grill vegetables and squid. Place the vegetables in a salad bowl. Cut the squid into rings. Season with a mixture of lemon juice, olive oil, garlic and herbs.
