Member of the National Society of Nutritionists, nutritionist Albina Komissarova made a balanced menu and told what to do if you missed breakfast.
Breakfast
Most skip breakfast not because they don't want to eat, but because they don't have time. Feelings of hunger should not be allowed! Skip your first meal - eat something nutritious at your earliest convenience: banana, whole grain cookie, protein bar. Eating breakfast is the reason for overeating throughout the day.
Advice! Avoid eating coffee on an empty stomach - it irritates the stomach and increases acidity. A cup of espresso can only be pampered after breakfast.
Banana Oatmeal Cake
For the test:
Banana - 1 pc.
Egg - 1 pc.
Oatmeal Nordic - ½ cup
Almond milk - 2 tablespoons
Coconut oil - ½ tsp
Baking powder
Cinnamon
Puree the banana. Add oatmeal, almond milk, butter, baking powder, cinnamon, and beaten egg. The consistency of the dough should be like liquid sour cream. Pour it into a baking dish and microwave for 5 minutes. Divide the finished cake into 4 rectangular pieces.
For filling:
Cottage cheese - 50 gr.
Honey - 1 tsp
Cocoa - 1 tsp
Whisk the cottage cheese with honey and cocoa. You can add vanilla for flavor. Place the filling between the cakes. Garnish with fresh berries. A delicious and healthy breakfast is ready.
Snack
Turkey quiche
Whole grain flour - 160 gr.
Egg - 2 pcs.
Almond milk - 1/2 tablespoon
Turkey - 150 gr.
A pinch of salt
Greens
Mix whole grain flour with egg, 3 tablespoons almond milk, salt. Put the dough in a mold, making the sides. Fry the turkey in a dry frying pan. Put in a mold. Whisk the egg with the almond milk. Pour over the turkey, sprinkle with herbs. Bake at 200 degrees.
Dinner
Follow your drinking regime throughout the day. Do not be afraid to stretch the stomach - it is a muscular organ, it tends to contract.
Squid with paprika and chickpeas
Squids - 150 gr.
Chickpeas - 100 gr.
Carrots - 50 gr.
Paprika –1/2 tsp.
Olive oil
Tomato paste
Greens
Provencal herbs
Cut the carrots and squids into half rings. Fry in a little olive oil. Add sauce, paprika and simmer for another two minutes. Pour in ready-made chickpeas, add salt, Provencal herbs and stir. Serve with finely chopped herbs.
Dinner
In the evening, carbohydrates are practically not absorbed, so they should not be in the diet. An exception is evening workout. Physical activity boosts metabolism. To replenish the energy reserve, it is necessary to close the "carbohydrate window".
Carp with vegetables
Carp - 1 pc.
Onions - 1 pc.
Lemon - ½ pc.
Broccoli
Cherry tomatoes
French mustard
Herbal mixture
Grilled vegetables
Marinate carp in lemon juice, sea salt and French mustard. Fry the onions in a dry frying pan. Stuff the carp. Wrap in foil with broccoli and cherry tomatoes. Bake for 30 minutes at 180 degrees.
