14 day`s of healthy meals p.2
Part II
If you wish to exercise couple of days with low commitment or just to exercises every now and then or to be new Mr Olympia this is the right spot to be..
...Or maybe to snatch some recipes...
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Day 4
Breakfast
Pancakes
3 eggs (2whole 1 egg whites)
1 small bananna or half bigger one
1 table spoon of flax in powder
1 table spoon of buckwheat flour
Mix all togher,then pour mix in pan, should be around 2 pancakes
When done,you can add fruit of your choice
you can add half of bananna and some red fruit
Kilocalories: 397G
Carbohydrates :43G
Proteins :25G
Fat :15G
Snack
One fruit of your choice + 250ml of yogurt or 15ish pieces of almond, nuts or hazelnut or you can combine all of those
Lunch
Mexican Mix
120G ground beef or( pork, chicken or turkey )
½ half of cup of corn
¼ one quarter of cup of beans
¼ one quarter of cup of red pepers
¼ one quarter of cup of green beans
¼ one quarter of cup of carrots
1 Onion head
Spieces: salt,ginger,curry and chili if you are fan of chilli/ spicy food :)
Fry the ingredients on 1 spoon of olive oil in pan,when its done you can add one more spoon of olive oil for complete taste
WITH A PLATE OF SEASONAL SALAD
Kilocalories: 586G
Carbohydrates :61G
Proteins :40G
Fat :26G
Dinner
Tuna Salad
1 can of tuna 120-150g or chicken
4 cooked eggs (2 whole eggs 2 only egg whites)
¼ cup of Corn
¼ cup of red pepers
½ cup of leisure
3 olives
1 cucumber
1 table spoons of olive oil
tip of tea spoon of salt
1-2 table spoons of sour cream
Mix all ingredients and add 1 spoon of olive oil
Kilocalories: 390G
Carbohydrates :17G
Proteins :28G
Fat :24G
Day 5
Breakfast
Muffins
3eggs (2whole 1 egg whites)
100ml milk
100g spinach
2 table spoons of Buckwheat flour
10-20g yellow cheese
salt
Mix all ingredients and pour into a muffin mold, or you can bake it in a pan as an omlet. you can eat it with any salad as much as you want
Kilocalories: 344G
Carbohydrates :18G
Proteins :31G
Fat :18G
Snack
One fruit of your choice + 250ml of yogurt or 15ish pieces of almond, nuts or hazelnut or you can combine all of those
Lunch
Grilled meat and vegtables
120g pork file (chicken or beef or turkey) (any meat is fine,just as long its with no fat)
1 cup of green beans (broccoli or peas) what ever you prefer
1 potato + 1 carrot you can cook it or make it mashed
1 piece of bread
2 plates of salad of choice ( cucamber, tomato, cabbage, green salad)
Kilocalories: 519G
Carbohydrates :71G
Proteins :36G
Fat :18G
Dinner
Tortilla with cheese and vegetables
for 2 tortillas
3 eggs (2 whole 1 egg whites)
4 spoons of OAT FLOUR or
2 spoons of milk,water or yogurt
tip of tea spoon of salt
fry it in a pan with 1 tea spoon of olive oil ( or with out oil if possible)
when done each tortilla coat with low fat cheese 40g
then add chopped cucumber , red peper, tomato, olives,corn,beans you can mix what ever you like
and one cup of low fat milk or yogurt
Kilocalories: 498G
Carbohydrates :49G
Proteins :34G
Fat :22G
Breakfast
3 tabels spoons of oatmeal
2 spoons of power flax or chia seed
1 table spoon of polenta
1 cup of water
cook it all together and add yogurt or milk
1 cup of fruits (1 fruit)
spice`s: cinnamon,ginger,
Kilocalories: 350G
Carbohydrates :50G
Proteins :12G
Fat :13G
Snack
One fruit of your choice + 250ml of yogurt or 15ish pieces of almond, nuts or hazelnut or you can combine all of those
Lunch
Grilled vegetables and meat
150g of chicken/beef/turkey/pork or tuna
½ half of zucchini
10 mushrooms
1 tomato
1 plate of salad of your choice (cucumber, tomato,pepers )
2 table spoons of olive oil
2 table spoons of olive oil in warm pan,and add meat, when its almost done
add a bit salt over vegtables and to pan with meat just to grill it a bit
Kilocalories: 619G
Carbohydrates :36G
Proteins :54G
Fat :30G
Dinner
Salad meal
1 zucchini
1 red peper
1 onion
½ half cup of corn
1 tomato
2 table spoons of olive oil
1 spoon of sesame
spice`s: curry,ginger,turmeric
vegtables chop to little cube`s and grill it on pan,then add spieces
to add proteins to this meal you can choose between:
150g of meat or tuna
or 3-4 eggs
Kilocalories: 402G
Carbohydrates :23G
Proteins :17G
Fat :27G
Bon Appetite
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Have a great day
