Vegetables and fruits
Shopping list: tomatoes (including cherry), cucumbers, citrus fruits - lemons, oranges, tangerines, apples, lettuce (such as iceberg or Romaine"), carrot, bell pepper, celery, broccoli, beets, greens, spinach, avocado.
What to eat?
Almost "Caesar Salad"
Chicken breast RUB spices (ginger, salt, pepper and olive oil, wrap in foil and bake in the oven for about half an hour, then let cool, and slice (better do it in advance if you are planning on dinner with a salad). If there is no time to Tinker with breast - rent ready carpaccio birds. Lettuce coarsely tear, tomatoes cut in half, add grated hard cheese (such as Parmesan), season the salad with a mixture of olive oil, lemon juice and finely chopped garlic. And no croutons!
Salad with shrimp
The coarsely chop the cucumbers, avocado chop the tomatoes cut in half. Shrimp boil (3-5 minutes), sprinkle with lemon juice. Mix all ingredients, add salt to taste, season with olive oil and lemon juice.
Fruit salad
The easiest recipe of all possible take any fruit that is in the fridge (apples, oranges, kiwi, any seasonal fruit and berries), cut them into small pieces and season unsweetened yogurt (you can whip it in the blender). You can add a little bit of nuts or dried fruit, sprinkle with cinnamon and add other spices to your taste.
Cereals and whole grains
Shopping list: lentils, buckwheat, brown rice, oatmeal, pasta, whole grains.
What to eat?
Soup-puree of lentils
First, lentils are very useful, and secondly, this soup can be prepared in 15 minutes. Take a medium size onion and a small carrot, cut them, for pasties: fry chopped in olive oil in a saucepan with thick walls. A glass of red lentils (it cook faster than others) well washed, add to the onions and carrots and pour boiling water so that it covers the lentils on two fingers. Add the spices to taste (ginger, garlic, pepper), salt and wait until lentils seethe (her much time on it not to). After that, if you wish, you can blend the soup with a blender or serve it directly, garnished with a sprig of greenery.
Pasta with tuna
Option low-calorie lunch for the lazy. Boil 175 g whole wheat pasta (about 245 calories) and add canned tuna (not in oil, in its own juice). You can decorate with chopped tomatoes, peppers and other vegetables to your taste.
Dairy products
Shopping list: milk (up to 1, 5%), low-fat cheese, hard/low-fat cheese, yogurt without additives.
What to eat?
Cheese sauce
Mix in a blender fat-free cottage cheese and unsweetened yogurt, add finely chopped fresh herbs (or just spices - Basil, parsley and your other favorite), salt and pepper to taste and whisk until smooth. Cut your favorite vegetables oblong slices of carrots, cucumber, celery, pepper, in General, all that is in the fridge. Makem in the sauce and enjoy a healthy snack. By the way, this is the perfect appetizer for a small party-buffet.
Cheese dessert
Take fat-free cottage cheese mixed with chopped fruit, sprinkle with chopped nuts, cinnamon, you can add a spoon of honey or yogurt, to taste. The top can be decorated with pieces of fruit or berries. By the way, this is the perfect dish for Breakfast.
Even the desserts
Shopping list: berries, fruits, milk, almonds, dried fruit, honey, dates.
What to eat?
Berries with whipped protein
Take any berries can be frozen. Part of the berries in a blender grind. Whisk the egg whites in a solid foam, continuing to whisk, add the berry puree, then this sauce to pour the remaining berries. The dessert is ready!
Smoothies
Useful fruit cocktail, for which you need two things - a blender and fruit. Any. Puree can be diluted with water, add milk, yogurt or ice cubes. For example, such an option: take 200 grams of strawberries and 150 g yogurt, whisk in a blender, add a little milk (if the yogurt was thick), decorate with strawberries, amazing friends at home party.
Also, always keep at home following products:
- Wholegrain bread will save if you die from hunger. They can be dipped in cheese sauce or crisp them just so, the main thing is not to get too carried away, it is the carbohydrates.
Olive and Flaxseed oil is a healthy alternative to animal fats. By the way, it is also essential beauty products. Olive oil, for example, you can easily remove eye make-up, and flax is generally recommended to all who keep to a diet, one tablespoon per day, for the beauty of hair and skin softness.
- Sparkling water - drink, the more, the better, regardless of whether you want to lose weight or not. If you are on a diet and you unbearably want to eat something, try to "kill" this desire a few SIPS of water, it helps.
Source:
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