Lose Weight With Taste: Menu For Friday From Julia Kovergina

2023 Author: Jessica James | [email protected]. Last modified: 2023-08-25 04:20

Sports coach Yulia Kovergina (@bober_pp) suggests ending the week with a vitamin-rich smoothie and quinoa with mushrooms.

Breakfast

Chocolate oatmeal

⠀

Ingredients:

Oatmeal - 3 tbsp. l Egg - 1 pc. Chocolate oat milk - 2 tbsp. l. (can be replaced with any milk) Cocoa - 1 tbsp. l Coconut sugar - 1 tsp (or any of your sweeteners) ⠀

For filling:

Soft cottage cheese 5% - about 70 g Banana - ½ pieces Cashews - 1-2 pieces ⠀

Preparation:

Grind the oatmeal a little (you can use a blender). We mix all the ingredients for the pancake, bake in a non-stick pan on 2 sides without oil. Put cottage cheese and bananas into the finished pancake, roll up and sprinkle with chopped nuts.

Snack

Vitamin smoothie

Ingredients:

Carrots - 1 pc. Orange - 1 pc. Apple - ½ pc. Water (by eye) ⠀

Preparation:

Peel and cut the orange into slices, peel the apple and cut into pieces. Peel the carrots and grate three. We put everything in a blender, add water, beat.

Dinner

Quinoa with champignons

Ingredients:

Chopped shallots - 1 pc Chopped mushrooms - 2 cups Soy sauce - 1 tbsp l Chopped garlic - 2 heads Cooked quinoa - 1 cup Cooked and chopped tofu (optional) - 1 cup Honey Herbs - to taste

Preparation:

Heat a large skillet over medium heat, add a little water. Then add the shallots and simmer for about 1 minute. Add mushrooms, stir, pour in soy sauce, stir again and cook until mushrooms are tender, stirring occasionally. This will take 5 to 8 minutes. Add garlic, stir. Add grits, some honey, tofu and stir. Remove pan from heat and add fresh herbs. Serve with cheese.

Snack

Omelet with tomatoes ⠀

Ingredients:

Eggs - 2 pieces Milk - 50 ml Onions - ¼ pieces Tomatoes - ½ pieces Cheese - 20 g Butter - 3 g Salt, pepper - to taste ⠀

Preparation:

Finely chop the tomato and onion, grate the cheese. Beat eggs with milk, salt and pepper. Fry the onion in oil, then add the tomato. Pour the egg mixture, reduce heat and cover. Sprinkle the finished omelet with cheese and cover for a couple of minutes.

Dinner

Chicken fillet salad with green beans ⠀

Ingredients:

Chicken fillet - 300 g Boiled eggs - 2 pcs Tomato - 1 pc Green beans - 300 g Onions - ½ pcs Sour cream or yogurt for dressing Cheese - 100 g Salt, pepper - to taste ⠀

Preparation:

Boil eggs and fillets, stew beans. Cut, mix, season and mix all ingredients.