The owner of the sports and nutrition account, Katya Pokrovskaya, compiled a balanced menu for the day and shared recipes for healthy salad dressings.
Breakfast (3 servings)
Cottage cheese-poppy pancakes
Kefir - 100 ml
Cottage cheese - 150 g
Eggs - 2 pcs.
Oat flour - 5 tablespoons
Baking powder - 1 tsp
Poppy to taste
Sweetener to taste
Mix kefir, cottage cheese and eggs, add baking powder and sweetener. Pour in flour - you should get a thick dough. Stir, add poppy seeds. Bake the pancakes in a well-heated skillet.
Snack (4 servings)
Panna cotta with raspberry mousse
Gelatin - 20 gr
Soft cottage cheese - 400 gr
Raspberry puree - 200 gr
Water - 60 ml
Sweetener to taste
Soak gelatin in water, melt on the stove, without boiling. Divide the mixture into 2 parts. The first - gently add to the curd with sweetener. Pour into glasses without adding 3 cm to the edge and place in the freezer until it solidifies. Put the raspberry puree in a saucepan, bring to a light boil. Pour the second half of the finished gelatin into the mousse. Let the puree cool slightly. Pour raspberry mousse into panna cotta glasses and put in the freezer for 30 minutes.
Lunch (for 4 servings)
Three-color penne salad
Penne pasta of different colors - 400 gr
Green beans - 200 gr
Red bell pepper - 1 pc
Cherry tomatoes - 150 gr
Greens - to taste
Walnuts
Cream cheese For the sauce:
Lemon - 1/2 part
White wine vinegar - 1 tbsp.
Olive oil - 3 tbsp
Honey - 1 tsp
Ground pepper to taste
Boil the pasta. Cut the ingredients for the salad into strips. Prepare the sauce. Mix the prepared pasta with vegetables, add the sauce, sprinkle with nuts and cheese Serve immediately.
Dinner (4 servings)
Zucchini boats with chicken and cheese
Zucchini - 4 pcs.
Minced chicken fillet - 400 g
Tomato paste - 200 g
Cheese - 35 g
Salt to taste
Pepper to taste
Slice the zucchini lengthways, spoon out the pulp with a spoon. Put the minced chicken, zucchini pulp, salt and pepper in a preheated pan to taste. Fry for 8 - 10 minutes, add tomato paste. Reduce heat to low and simmer minced meat, covered, for 3 to 5 minutes. Put the prepared minced chicken in the zucchini, sprinkle with grated cheese. Put the stuffed zucchini in a baking dish, cover with foil on top and bake for about 35 minutes in an oven preheated to 200 degrees.
There are many dressings with which even the most uncomplicated salad can turn into a culinary masterpiece. Delicious, healthy, low-calorie and easy-to-prepare diet sauces and dressings. Our selection.
Lemon-olive dressing: olive oil - 1 tablespoon + lemon juice - 3 tablespoons l + salt, black pepper to taste Lemon-honey sauce: lemon juice - 25 ml + honey - 2 tsp + olive oil - 1 tsp + salt to taste Kefir dressing with herbs: kefir (natural yogurt) - 100 ml + chopped greens - 1 tbsp + salt to taste Yoghurt dressing with mustard: low-fat natural yogurt - 250 ml + Dijon mustard - 1 tsp + apple cider vinegar - 1 tsp + dry dill - ¼ teaspoon Yogurt dressing with garlic: natural yogurt - 250 ml + garlic - 2-3 cloves + olive oil - 1 tbsp "Mayonnaise" on yogurt: thick natural yogurt - 100 ml + mustard - 2 tablespoons + lemon juice - 1 tablespoon Ricotta cheese dressing: ricotta cheese - 50 g + natural yogurt - 200 ml + Dijon mustard - 1 tsp + lemon juice - 1 tsp
