14 day`s of healthy meals p.5
Part V plus Desserts
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 13
Breakfast
Green Smoothie
1 Banana
1 smaller apple
200ml milk or yogurt
1 table spoon of oak flakes
2 table spoons of flax seed or chia seed
3-4 leaf`s of chard
spices of your choice (ginger)
blend all the ingredients
Kilocalories: 473G
Carbohydrates :39G
Proteins :28G
Fat :23G
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
Stuffed sorrel
250g minced beef or minced pork
1 onion
1 carrot
50g raw rice
salt plus spices of your choice
2 table spoons of olive oil
leafs of sorrel
½ half cup of water + ½ half cup of milk + 2 table spoons of cheese
preparation:
Onion and meet fry in pot with grated carrot ,at same time cook the rice
when meals are done ,mix them together and place them in leaf`s and wrap them
when you wrap them and place them in pot add cup of cooked tomato juice
and cup of water ,cover the pot ,until its done
side dish
green salad plus radishes (unlimited)
1 cup of yogurt
Kilocalories: 511G
Carbohydrates :17G
Proteins :32G
Fat :31G
Dinner
Ice-cream
4 table spoons of low fat cream cheese
1 frozen banana
1 cup of frozen red forest fruit mix(strawberry ,cherry ,blackberry ,raspberry etc.)
1 tea spoon of vanilla extract
add coconut powder if you love coconut
Mash frozen fruit with cheese and place coconut powder on top if using
leave couple of frozen fruit on side as decoration when it`s done :)
(its great if you use protein in powder its great to add instead of coconut powder)
Kilocalories: 355G
Carbohydrates :55G
Proteins :12G
Fat :10G
Day 14
Breakfast
Chia pudding
150ml milk
3table spoons of chia seed(30g)
1 tea spoon of cacao
½ half tea spoon of cinnamon
1 fruit of your choice
mix all ingredients
You can prepare it night before and leave it in fridge,
or prepare it at leave 2-3h before eating
before eating add 1 fruit
Kilocalories: 406G
Carbohydrates :54G
Proteins :14G
Fat :17G
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
vEGGetables
2 eggs
1 pepper
1 onion
1 carrot
½ half zucchini (100g)
2 table spoons of olive oil
1/3 one third cup of oats
½ half cup of cooked tomato juice or 1 tomato
2 cups of water
salt and dry spices of your choice
chop vegetables place in pot with 1 table spoon of olive oil add salt and add oats
pour 2 cups of water cook it until water evaporate
before it is done add 2 eggs and cover the pot so egg whites are thermally cooked
side dish:
green salad with glass of milk or yogurt
Kilocalories: 433G
Carbohydrates :41G
Proteins :29G
Fat :18G
Dinner
Protein salad mix
1 can of tuna(150g) (chicken ,turkey or beef 150g)
1 onion
½ half cup of celery
½ half cup of carrot
2/3 two thirds cup of cooked rice or oats
2 cups of water
salt and spices of your choice
2 table spoons of olive oil
salad of your choice:
green salad ,tomato's ,cucumbers ,cabbage ,radishes
Rice or oats cook in slightly salted water, grate(ground)the vegetables and add to cooked oat`s/rice and tuna/meat
pour over olive oil and add few drops of squeezed lemon juice
spices of your choice:
basil ,dill ,parsley are great add to the mix
Kilocalories: 554G
Carbohydrates :44G
Proteins :46G
Fat :23G
We are not at any competition so feel free to pick a day of the week when you can eat what ever you want ,as long as makes you happy! Keeping mental health is also important , so don`t make it to hard for your self!
(of course suggestion is to try to pick out healthier and in optimal quantity
)
Desserts
Baked apples
1-2 apples
2 table spoons of oat flakes
2 table spoons almonds ,nuts ,hazelnuts (crush them to smaller pieces) and mix them all together(2 spoons)
1 table spoon of chopped dry fruit of your choice(peach ,grapes, figs ,cranberry)
add bit of cinnamon or vanilla
mix all ingredients together and, poke a hole in middle of apple and fill it with mixture
place filled apples in oven and bake them 15-20 minutes at 180c
Banana and peanut butter
1 banana
1 table spoon of peanut butter
chop banana to slimmer pieces and between two coat peanut butter
place in freezer for short while just so it gets a bit firm
Banana sandwich ice-cream
1 cup of almonds or peanuts
1 cup of date
¼ quarter cup of coconut powder or cocoa
this ingredients blend together then and split in two same pieces
(one should be bottom and one should be top texture)
place in freezer
for white cream
2-3 banana and add a bit of vanilla extract and freeze them
1 table spoon of coconut powder
blend banana with coconut and pour it over bottom texture then place top texture on top and back to freezer.
you can use it as cake, or you can slice it to cubes and eat one after each exercising
Salad dressings:
Cesar dressing-
Yogurt
Mustard
Olive oil
salt
squeezed lemon juice
Tzatziki sauce-
Yogurt
dill
garlic
olive oil
salt
Tomato sauce-
Tomato
Basil
Oregano
Olive oil
Salt
Mix all ingredients in a blender
Drinks
Water or Mineral water
When drinking tea or coffee (use non-caloric sweeteners if possible) – you can add milk
avoid juices
if you don't like water, then you can squeeze 1 lemon per liter of water, chop a couple of mint leaf`s or add ginger, cinnamon, any of the spices you like and it can improve the taste of the water.
Hope you enjoyed in 2weeks of healthy meals Edition!
There are more to come in 2021...
Stay safe and healthy
I wish you happy Christmas and enjoy the Holidays
Love and cherish each other!
**With Love,**
[](https://mg.social/post/view/2344)[***Stefan***](https://mg.social/post/view/2344)
Bon Appetite
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