6 recipes fitness dinner!

6 recipes fitness dinner!

Dinner should consist of protein and vegetables. Vegetables twice. than the protein.

Protein should be easy: fish, seafood, cheese, white cheese, such as mozzarella or Circassian, eggs, beans, lentils, mushrooms.
Because vegetables are good for dinner cauliflower, lettuce, bell peppers, tomatoes, broccoli, celery, squash, leeks, avocados, artichokes and cucumbers, squash and zucchini in a season.
Ideally, half the vegetables for dinner should be eaten raw, the second half – steamed in the oven, on the grill.

A handful – two palms – a portion of your dinner. If we talk about grams, the serving of dinner for the average woman on average must be 250 grams for men – 350 g

fish baked in the oven with vegetables, green salad, seasoned with unrefined vegetable oil – sesame, olive;
salad of poultry and vegetables;
seafood salad and vegetables;
omelet with vegetables; Cottage cheese casserole with vegetables;
steamed vegetables with boiled chicken, fish, seafood.

1. Marinated beef with green string beans

-Green beans (can be frozen) -100 c.
-Carrot-50 c.
-Lean beef or veal 150 gr.
-Soy sauce 20-30 g.
-Garlic-5 c.
-Fresh ginger, 10 gr.
-Honey-5 c. If you are on a very strict diet, eliminate the honey.
-Olive oil 5 grams.

Cook the meat. Finely chop the meat into thin longitudinal portions, add the crushed or finely chopped garlic, grated ginger (or powder), add the honey and soy sauce. All stir and leave for 10-15 minutes.
Boil for 5 minutes, string beans and add the carrots cut long strips and cook for another 1-2 minutes. Drain. It should look like the pictured 😊
Heat a wok or deep frying pan and start frying marinated meat. It gives a little juice, and received a small bird meat. Simmer until most of the liquid has evaporated.
Add boiled vegetables to meat and mix everything!

2. Light salad with granulated cottage cheese

Who are your favorite vegetables – 150-200 g (tomato, onion, cucumber, avocado, lettuce, etc.)
low-fat cottage cheese beaded 100-150 g

3. Easy chicken cutlet with cheese

Serves 4:
-300-400 grams of chicken breast
-200 g fat-free yogurt
-1 onion
-1 egg
-Pepper, salt to taste
Peel the onion and cut it into small pieces.
Cut the chicken breast into small pieces.
In a meat grinder miss all the ingredients.
Pepper, salt and knead the stuffing.
Form 4 patties.
Bake until cooked in the oven or Aerogrill.

4. salad with tuna and egg

-jar of tuna in its own juice (80 g)
-1 boiled egg
-Refills 1 tsp 1 tsp mustard + olive oil
-salt and pepper

5. Fish soup

On one portion will need:

-salmon (salmon, trout) -70 c.
-Pangasius-70 c.
-broccoli, it only leaves without stalks 35 grams.
-carrot 25 gr.
-leek (bright part) -25 c.
-olive oil 3 c.
-salt, pepper and herbs to taste.

Pour into a saucepan with 500 ml. water and set on fire.
Cut the fish into small cubes, not more than 1 cm and not more carrots 0.5 cm. Broccoli cut as in the photo, Stumpy this soup is out of place, and the leeks cut into half rings.
In boiling water, throw the carrots, after 30 seconds, add the leeks and broccoli, drip a little oil, salt, pepper to taste and cook for another 2 minutes.
Lay the fish carefully and cook over medium heat for 3-4 minutes. Add the greens and turn off! All

6. Omelette with vegetables

-Eggs – 2 pcs.
-Natural Yogurt – 4 tablespoons
-Broccoli 100-150g
-The sweet red or yellow pepper – 0.5 pc.
-Small onion – 1 pc.
-Cherry tomatoes – 4 pcs.
-Garlic – cloves 0.5

All the vegetables are chopped
In the oil fry the onion and garlic. Add a mixture of vegetables and stew for about five minutes. Whisk the eggs well with yoghurt. Pour the mixture, cover and cook until ready!

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