2023 Author: Jessica James | [email protected]. Last modified: 2023-08-25 04:20
Doctor, vice-champion of the Central Federal District in the category "fitness bikini" Anna Melnik told why you need a cheat meal and why starchy foods should not be boiled.
Chocolate oat pancake with strawberries
Oatmeal - 50 g.
Almond milk - 20 ml.
Egg - 1 pc.
Cottage cheese - 100 g.
Honey - 1/2 tsp.
Beat the egg. Add to oatmeal. Pour in almond milk, add cocoa and whisk with a blender. Bake a pancake. For the filling, beat the cottage cheese with honey and vanilla. Cut the strawberries into thin slices. Place on a pancake and fold in half.
Turkey breast - 100 g.
Large tomatoes - 2 pcs.
Quinoa - 50 g.
Onions - 20 g.
Soy sauce - 1 tsp.
Boil the quinoa until tender. Wash the tomatoes, dry them, cut off the top and carefully remove the middle. Sprinkle with salt, Provencal herbs and bake in the oven on the wire rack (10 minutes). Fry the onions in a dry skillet. Add the finely diced turkey breast, garlic, soy sauce and simmer with the lid on. Pair with quinoa. Dip the tomatoes in olive oil and stuff. Bake at 200 degrees for 30 minutes.
Advice! Boiled starch-containing foods have a higher glycemic index, therefore, for adherents of food, only al dente.
Cottage cheese - 100 g.
Greek yogurt - 50 ml.
Gelatin - 1/4 tsp
Dissolve instant gelatin in warm water. Whisk yogurt with cottage cheese, vanilla and berries. Combine with gelatin, put in a mold and refrigerate for 2 hours.
Advice! Practice cheat meals to avoid food breakdowns. On such days I eat good burgers or go to a chocolate bar - once a week this will not affect my figure in any way, and it will be easier psychologically to adhere to a proper diet.
Vegetable salad with chicken and homemade sauce
Peking cabbage - 20 g.
Bell pepper - 20 g.
Cucumber - 20 g.
Quail egg - 1 pc.
Chicken fillet - 100 g.
For the sauce:
Natural yogurt - 2 tsp.
Mustard -1/2 tsp.
Garlic -1/2 cloves
Grill the bell peppers and chicken fillet in a grill pan. Cool and cut into strips. Peel the cucumber. Cut into half rings. Combine ingredients and stir. For dressing, combine yogurt, mustard and finely chopped garlic.
Advice! Count calories. Excess daily calorie intake by 200 kcal. increases the amount of reserve fat by 10-20 g per day - per year the body weight increases by 3.6-7.2 kg.
Anastasia Kudryavtseva, an expert in proper nutrition, advises paying more attention to vegetables in your diet and suggests adding them to buckwheat noodles or baking
Natalya Khokhlova, a jogger and owner of a motivating fitness account, spoke about the benefits of legumes and shared her favorite recipes for simple and healthy dishes
Svetlana Shidlovskaya, a participant of the "Crazy Drying" project, who lost 30 kg, spoke about her attitude to fruits at night and shared recipes for her favorite dishes
You should not deny yourself your favorite dishes - sports coach Yulia Mayevskaya will teach you how to cook sweet dumplings and cutlets that you can eat without remorse. More useful information about a healthy lifestyle awaits you at the F1 Marathon, which starts this Saturday, December 1st
Blogger Kristina Oleinik shares recipes for chicken muffins and light salad