14 day`s of healthy meals p.3
Part III
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 7
Breakfast
2 slices of bread of your choice
2 slices of turkey breast or any other meat (tuna also works)
2 slices of toast cheese
green salad
1tomatos
1 pickle
with cup of yogurt or milk
Kilocalories: 324G
Carbohydrates :40G
Proteins :21G
Fat :10G
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
Chinese mix
2 hands of pasta
150g meat of your choice
1 onion
2 table spoons of Chickpea
1 cup of Corn or green beans or peas ( or a bit of everything)
Coat meat with mustard and cook it in pan or oven
Cook pasta in slightly salted water ( in same water cook the vegetables )
when meat is done cut it and mix it with pasta and vegetables
then if you wish you can add 1 table spoon of soy sauce 1 tea spoon of sesame
you can add 1 table spoon of peanuts or any other nuts of your choice
Kilocalories: 545G
Carbohydrates :46G
Proteins :51G
Fat :19G
Dinner
Salad
Young cabbage ( unlimited )
green salad
radish , tomato, cucumber, pepper, olives ,carrot, corn ( mix of everything or some thing out of this list)
salad dressing:
2 table spoons of olive oil
1 table spoon of apple vinegar (or fresh lemon juice)
1 table spoon of soy sauce
Chop vegetables and mix it with salad dressing
then add
2 eggs( cooked)
2 table spoons of cheese of your choice
1/3 one third cup of (Day 9
Day 8
Breakfast
Egg toast
3 cooked eggs ( 2 whole 1 egg whites)
2 table spoons of sour cream ,or cheese cream
2 slices of turkey breast , Prosciutto or similar meat
1 cucumber
1 tomato
2 slices of bread of your choice(Buckwheat bread is the healthiest one )
Kilocalories: 420G
Carbohydrates :42G
Proteins :40G
Fat :41G
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
Pasta salad
1-2 tuna can( 160g)
2 handfuls of pasta of your choice
½ half cup of corn
1 grated carrot
½ half of squeezed lemon juice
oregano
2 table spoons of olive oil
Cook pasta in salted water, then add tuna corn and grated carrot, coat it all with olive oil and squeezed lemon and add dry oregano
No need for extra salt, tuna is already salty and we cooked it in salted water
Kilocalories: 572G
Carbohydrates :57G
Proteins :45G
Fat :20G
Dinner
Grilled chicken on vegetables
120g chicken breasts or pork fillet
1 fresh tomato ( or ½ cup of tomato juice)
1 table spoon of olive oil
salt and pepper (add any spices of your choice if needed)
2/3 cup of corn or 1 potato
1 pepper
½ half of eggplant
1 slice of bread
1 tea spoon of mustard
meat coat with mustard, salt it and roll it into spices
fry it on 1 tea spoon of olive oil
when meat is done, add corn and chopped peppers and 1 more tea spoon of olive oil
and add chopped fresh tomato ( or tomato juice)
near end of cooking add 1 tea spoon of sesame and 1 tea spoon of sunflower seeds
Kilocalories: 664G
Carbohydrates :51G
Proteins :58G
Fat :26G
Day 9
Breakfast
scrambled eggs
1 young onion
1 tea spoon of olive oil or 1 tea spoon of butter
1 hand of spinach
3 eggs
50g of young cheese
salt and spice`s
1 slice of bread
mix eggs with spinach and young onion
cook it like omelet and cheese on side
instead of adding spinach and onion into scrambled eggs you can eat plate of green salad, cucumbers or tomato's as side salad
Kilocalories: 365G
Carbohydrates :23G
Proteins 25G
Fat :22G
Snack
1 fresh carrot and few sticks of celery with 3-4 table spoons of hummus
Lunch
Pizza
3 eggs ( 2 whole 1 egg whites)
2 table spoons of parmesan ( or any other yellow cheese)
1 table spoon of spelt flour
tip of tea spoon of salt
mix all of ingredients and leave it for 5 minutes
place one tea spoon of olive oil on pan and pour the mixture,
spread it like a pancake ,and when finished on one side turn on the other
when other side is almost finished lower the temperature
and add
1 tomato sliced to circles
1 spoon of olive oil
add spices oregano and basil
add 4 full teaspoons of mozzarella or yellow cheese
for dough
Kilocalories: 256G
Carbohydrates :10G
Proteins 21G
Fat :15G
for adding's:
Kilocalories: 214G
Carbohydrates :6G
Proteins 11G
Fat :17G
Dinner
Tuna Meatballs
1 can of tuna (120-180g)
2 tea spoons of low fat cheese
1 avocado (cooked peas is a good substitute)
2 table spoons of parmesan (or any other yellow cheese)
50g buckwheat flour
salt, pepper and other spices of your choice
1 olive oil if you fry it in pan, or you can with out oil in oven on baking paper
all ingredients mix into meatballs or burgers
Salad dish on side: green salad or 1tomato + 1 cucumber
Kilocalories: 584G
Carbohydrates :32G
Proteins 45G
Fat :20G
Bon Appetite
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Thank you for reading this far.
Have a great day and enjoy your meals :)
