14 day`s of healthy meals p.4
Part IV
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 10
Breakfast
Smoothie
1 apple
1 cucumber
4 table spoons of oak meal
/flakes
2 table spoon of chia seed
½ half tea spoon of cinnamon
150ml milk or yogurt
blend all ingredients
Kilocalories: 558G
Carbohydrates :83G
Proteins :20G
Fat :20G
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
Stew
250g meat of your choice (beef or pork fillet)
1 onion head
1 tomato
500ml tomato juice
1 pepper
1 carrot
1 eggplant
¼ cup of peas
salt plus spices of your choice
2 table spoons of olive oil place in pot add onion and chopped meat
when meat is half cooked add rest of the chopped ingredients , coat everything with tomato juice
leave to be cooked 1h on mild temperature
if needed add water so it won`t burn
this measurement for sauce is for two portions
when its cooked you can eat it with:
2 handful of pasta plus salad or
1 cup of corn + salad or potato plus salad
salad can be
green salad, cucumber ,peppers ,cabbage
Kilocalories: 892G
Carbohydrates :69G
Proteins :72G
Fat :38G
Dinner
Chicken salad
120g chicken ( any similar meat is fine)(120g beef, steak pork fillet fish)
green salad
1 pepper
1 cucumber
1 small orange( or apple or pear)
meat chop to little cubes and coat with mustard ,fry on pan on 1 tea spoon of olive oil or butter
can add 1 tea spoon of sesame
Cucumber ,pepper and orange chop and on place on leafs of salad ,you can add a bit of salt if you prefer
add chopped chicken
if you want you can add a bit of squeezed lemon and 1 more table spoon of olive oil
Kilocalories: 330G
Carbohydrates :23G
Proteins :35G
Fat :11G
Day 11
Breakfast
Tortilla
2 eggs
2 table spoons of milk or water
2-3 table spoons of oat flour
salt, pepper
on tortilla coat humus and cream cheese and sour cream(2 table spoons)
add salad of your choice( cucumbers ,cabbage ,peppers ,green salad)
add 3 slices of prosciutto or cheese
Kilocalories: 231G
Carbohydrates :6G
Proteins :24G
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
Peas with meat
200g pork fillet or 200g chicken fillet or 200g beef
1 onion head
1 carrot
200g peas
1 tomato
salt
add spices to your flavor (curry and dill)
2 table spoons of olive oil
1 cup of water
preparation:
fry meat and onions in a pot when mild crust start to form add chopped carrot and peas, chopped tomato's
and water and cover it, lower the temperature ,and cook around 30 minutes
salad as side dish:
green salad + cucumbers or radishes (unlimited)
Kilocalories: 742G
Carbohydrates :43G
Proteins :84G
Fat :27G
(for 2 meals)
Dinner
Omelets with vegetables
3 eggs(1 whole 2 egg whites)
½ half of cup of cooked corn
1 zucchini
1 slice of bread(best if oak or flax bread)
1 tea spoon of olive oil
zucchini slice to circles and add little salt just so they let their juice
in the meanwhile mix the eggs and add a little of salt fry it pan
then take napkin and gently tap zucchini so you pick up the juice
and grill them on pan
as side dish you can eat salad of your choice:
cabbage ,green salad ,cucumbers ,peppers etc. unlimited
Kilocalories: 519G
Carbohydrates :50G
Proteins :28G
Fat :24G
Day 12
Breakfast
Oak meal with coconut
1 banana
3 table spoons of oak flakes
½ half cup of yogurt
2 table spoons of cream cheese
1 table spoon of coconut flakes or powder
add vanilla extract
10 pieces of almond
Kilocalories: 545G
Carbohydrates :65G
Proteins :16G
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
Chicken burgers
100g chicken fillet
1 zucchini
1 egg
2 table spoons of buckwheat flour
grind zucchini add salt, and leave them to let go the juice
chop the chicken to tiny pieces or you can mix it in blender
mix it with 1 egg and buckwheat flour then add zucchini(adding a bit of parmesan is great taste)
form burgers and place them to baking paper ,then bake in oven, works in pan with 1 table spoon of olive oil
dipping sauce:
2 table spoons of sour cream+ 2 table spoons of yogurt + dill + 2-3 pickles
Kilocalories: 413G
Carbohydrates :27G
Proteins :50G
Fat :14G
Dinner
Vegetables tortilla
3 eggs(1 whole 2 egg whites)
3 table spoon of oak flakes
2 table spoons of powder flax
chopped vegetables of your choice(onion ,peppers ,zucchini ,beet)
3-4 table spoons of peeled tomato(tomato juice)
1 table spoon of olive oil
30g of cheese (mozzarella or parmesan)
on pan pour mixture for tortilla ,when its fried coat with peeled tomato's
add cheese then add vegetables ,when its done pour 1 table spoon of olive oil and add a bit of salt
+ 1 cup of yogurt or milk on side
(tortilla can be baked in oven)
Kilocalories: 436G
Carbohydrates :20G
Proteins :15G
Fat :24G
Bon Appetite
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