Nutritionist Albina Komissarova spoke about her favorite snacks and shared recipes for simple and balanced meals.
Breakfast
An egg and arugula burger is a good breakfast option for those who exercise in the morning. It is high in protein, complex carbohydrates, and essential fats.
Advice! If it's 3 hours after a meal and you're going to the gym, eat a carbohydrate 30 minutes before your workout to provide your body with the energy it needs.
Burger with egg and arugula
For the bun:
Kefir - 170 ml.
Egg - 1 pc.
Quail egg - 1 pc.
Flaxseed flour –20 gr.
Black rice flour - 70 gr.
Oat bran –2 tsp.
Soda
Salt
Sesame seeds
For filling:
Egg - 1 pc.
Lightly salted salmon - 30 gr.
Arugula - 20 gr.
Combine kefir, baking soda, salt, egg and oat bran. Add flaxseed flour and black rice flour. You should have a yeast-like consistency - firm and slightly sticky. Divide in two. Form buns. Sprinkle with flour. Brush with quail egg. Sprinkle with sesame seeds. Bake at 180 degrees for 45 minutes.
Snack
I advise you to eat sweets on "loading days" - Cheat Meal. Pampering yourself is a great practice to help speed up your metabolism and avoid the plateau effect (stopping weight loss). I recommend doing Cheat Meal every two weeks.
For snacks, sandwiches made from whole grain bread, cottage cheese, fruits with almonds, oatmeal dessert, and fruit and vegetable smoothies are suitable.
Roll with curd paste and vegetables
For lavash:
Coarse flour - 50 gr.
Hot water - 25 ml.
Salt
For filling:
Cottage cheese - 50 gr.
Greens - 10 gr.
Garlic - 1/2 clove
Tomato - ½
Cucumber - ½
Dissolve salt in water and gently pour into flour. Knead the dough. Roll out into a thin layer. Cut around the edges. Bake pita bread in a dry skillet.
For the filling, combine cottage cheese with finely chopped herbs and garlic. Lubricate the cooled pita bread. Place the tomatoes, cucumbers on it and form a roll.
Dinner
Pasta with tuna, sun-dried tomatoes and pine nuts
Fettuccine - 50 gr.
Tuna in its own juice - 150 gr.
Sun-dried tomatoes - 30 gr.
Pine nuts - 20 gr.
Garlic
Thyme
Basil
Olives
Saute the garlic and thyme with a little olive oil. Cook fettuccine in salted water until al dente. Let cool slightly and mix with tuna. Serve with sun-dried tomatoes, olives and fresh basil leaves.
Advice! Eat no more than 30 grams. nuts per day - this is enough to provide the body with healthy fats and not exceed the daily calorie intake.
Dinner
Shish kebab from an idea with vegetables
Turkey fillet - 120 gr.
Onion - ½
Mustard - 1 tsp
Kefir - 100 ml.
Provencal herbs
Cherry tomatoes
Zucchini
Cut the onion into half rings. Mix with mustard, kefir, herbs and salt. Marinate fillets cut into small pieces (1-1.5 hours). String the turkey on wooden skewers, alternating with cherry tomatoes and sliced zucchini circles. Bake in the oven for 30-35 minutes at 180 degrees.
