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Eat and lose weight: a delicious menu for a week from Elena Sanzharovskaya



Bmillionaire logger, fitness trainer with 27 years of experience, Elena Sanzharovskaya leads the top three fitness bloggers of all Instagram (according to Cosmopolitan magazine). Rich life and professional experience allowed Elena to develop her own methodology that combines fitness training and motivational training, which is dedicated to those who are always ready to move on, not stopping at what has been achieved.

In any business, the main thing is to start. So start Monday on Beautyhack, with a new menu and with a new book by Elena Sanzharovskaya “O-pa – priest”.

Weekly shopping list (but most of these products will last for a month)

Important: snacks, serving size 100-150 g

Add 1 or 2 snacks depending on what time you wake up and go to bed. Between meals should be at least three and no more than four hours.

Monday

BREAKFAST

Cheesecakes with your favorite topping

You will need

  • Cottage cheese (can be soft) – 180 g
  • Oat flour – 2 tbsp. spoons
  • Eggs – 2 pcs.
  • Oat flakes for sprinkling
  • Syrup / jam / honey – 1 tsp.

Preparation

Mix cottage cheese with oat flour, add 1 protein – form a cheesecake. Roll in beaten egg and oatmeal 2 times alternately, bake in the oven for 25-30 minutes. Serve with your favorite topping and tea / coffee.

DINNER

Chicken casserole with vegetables

You will need

Preparation

Boil the chicken breast and chop. Finely chop the onion, garlic (optional), grate the carrots, mix everything, adding cauliflower. Put in a mold, cover with a mixture of 2 whipped whites and sprinkle with cheese. Bake in the oven for 30 minutes. Sprinkle the finished dish with fresh herbs.

DINNER

Omelet with mushrooms and spinach

You will need

  • Eggs – 3 pcs.
  • Mushrooms (to taste) – 50 g
  • Spinach – bunch
  • Cucumber – 1 pc.

Preparation

Beat the egg with 2 egg whites, add chopped spinach and spices to taste. Fry the mushrooms in olive oil and cover them with eggs. Fry over low heat, covered, until tender. Serve with fresh cucumber slices.

SNACK

Bread with curd cheese and herbs, green apple.

Tuesday

BREAKFAST

Oatmeal with honey and nuts

You will need

  • Long-boiled hercules – 50 g
  • Almonds / walnuts – 5 pcs.
  • Honey – 1 tsp.

Preparation

Boil cereals in water until tender, add honey and crushed nuts.

Omelet with vegetables

You will need

  • Eggs – 2 pcs.
  • Tomato – 1 pc.
  • Cucumber – 1 pc.
  • Greens – a bunch

Preparation

Beat the egg with egg yolk. Add spices to taste. Fry the omelet until tender, serve with vegetable slices.

Tea coffee

Eat and lose weight: a delicious menu for a week from Elena Sanzharovskaya

DINNER

Baked fish with wild rice

You will need

  • White fish – 200 g
  • Red or wild rice – 70 g
  • Onion – 1 pc.
  • Carrots – 1 pc.

Preparation

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Put the fish and vegetables on a baking sheet and bake for 30 minutes. at 180 degrees. Serve with rice and a salad of fresh vegetables, seasoned with olive oil.

DINNER

Chicken drumstick with vegetables

You will need

  • Chicken drumsticks (without skin) – 150 g
  • Vegetable mix – 200 g

Preparation

Bake the drumsticks in the oven with your favorite spices. Serve the stewed vegetable mixture in water as a side dish (you can use ready-made freeze).

SNACK

Cinnamon curd and half a grapefruit

Mix 100 g of cottage cheese (can be whipped with a blender until mousse) with cinnamon or coconut.

Wednesday

BREAKFAST

Muesli with yoghurt and fruit

You will need

  • Muesli – 100 g
  • Natural yogurt – 75 g
  • Candied fruits – 20 g
  • Banana – ½ pc.
  • Apple – ½ pc.

Preparation

Pour muesli with yogurt (let it brew for a couple of minutes) add candied fruits or dried fruits, add chopped fresh fruits on top and pour yogurt again.

Boiled egg

Tea coffee

Eat and lose weight: a delicious menu for a week from Elena Sanzharovskaya

DINNER

Liver cake

You will need

  • Chicken liver – 300 g
  • Egg – 2 pcs.
  • Oat flour – ½ cup
  • Onion – 1 pc.
  • Carrots – 1pc.
  • Soft cottage cheese – 3 tbsp. l.
  • Spices to taste

Preparation:

Beat the boiled chicken liver with 2 eggs, oatmeal, finely chopped onions and finely grated carrots. Bake in the form until tender. Cool, cut, grease the layers with soft cottage cheese, you can add herbs and garlic.

Cabbage salad

You will need

  • Young cabbage – 200 g

Preparation

Chop fresh cabbage, season with olive oil.

DINNER

Omelet with champignons

You will need

  • Eggs – 3 pcs.
  • Cheese – 15 g
  • Greens – a bunch
  • Fresh cucumber – 1 pc.
  • Fresh pepper – 1 pc.
  • Spices to taste

Preparation

Beat three egg whites, adding the pre-fried mushrooms. Simmer until omelet is done. Finally add cheese and herbs. Serve with fresh vegetables.

SNACK

Oat cookies

You will need

  • Long-cooked oatmeal – 1 glass
  • Stevia
  • Egg – 1 pc.
  • Dried fruits – a handful
  • Nuts – a handful

Preparation

Pour boiling water over a glass of oatmeal, add stevia to taste and leave for 15 minutes; when the water cools down, add 1 egg, dried fruits, nuts, mix, put on foil or paper and in the oven for 20-25 minutes.

Portion 100 g + tea / coffee.

Thursday

BREAKFAST

Cheesecakes

You will need

  • Cottage cheese – 200 g
  • Egg – 1 pc.
  • Sahzam – to taste
  • Oat bran – 3 tbsp l.

Preparation

Grind cottage cheese with 1 yolk and sakhzam. to taste, add 3 tbsp. tablespoons of oat bran, beat the protein into a foam. Mix all ingredients and bake in the oven.

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Eat and lose weight: a delicious menu for a week from Elena Sanzharovskaya

DINNER

Chicken cutlets with feta

You will need

For cutlets

  • Chicken breast – 300 g
  • Green beans – 200 g
  • Egg – 1 pc.
  • Onion – 1 pc.

For salad

  • Greens to taste
  • Feta – 50 g
  • Olives

Preparation

Beat all the ingredients for the cutlets in a blender, mold the cutlets and bake in the oven for 30 minutes. at 180 degrees. Serve with green salad and feta seasoned with olive oil.

DINNER

Boiled beets with yogurt

You will need:.

  • Boiled beets – 200 g
  • Natural yogurt – 70 g
  • Garlic – ½ clove
  • Walnut – 5 pcs.

Preparation

Boil beets, chop or grate (optional). Add garlic and chopped walnuts to yogurt. Season the beets, add greens if desired.

SNACK

Bread with cheese, egg and cucumber.

Friday

BREAKFAST

Muesli with milk

You will need

  • Muesli with dried fruits and candied fruits – 50 g
  • Milk – to taste (vegetable can be used)
  • Bread – 1 pc.
  • Cheese – 20 g

SNACK

Tuna snack

Boil an egg, cut in half, remove the yolk. Stuff the egg with canned tuna. Decorate with herbs.

Eat and lose weight: a delicious menu for a week from Elena Sanzharovskaya

DINNER

Pizza

You will need

  • Chicken breast – 300 g
  • Egg – 1 pc.
  • Lightly salted cucumber – 2 pcs.
  • Fresh tomato – 1 pc.
  • Mushrooms – 30 g
  • Olives
  • Greens to taste
  • Olive oil – 30 g

For salad (150g)

  • Iceberg
  • Rucola
  • Cherry

Preparation

Grind chicken breast, egg and bake in a pan. Top with lightly salted cucumber, tomato, pepper, herbs, mushrooms, olives, sprinkle with cheese and bake until golden brown. We leave half for tomorrow. Serve with fresh salad.

DINNER

White fish on a green pillow

You will need

  • White fish – 150 g
  • Carrots – 1 pc.
  • Onions – 1 pc.
  • Greens

Preparation

Fish with coarsely chopped vegetables

Saturday

BREAKFAST

Oatmeal with cheese and tomatoes

Ingredients

  • Egg – 1 pc.
  • Long-boiled oat flakes – 3 tbsp. l.
  • Milk – 3 tbsp. l.
  • Curd cheese
  • A tomato

Preparation

Add the egg to a bowl of oatmeal and beat well with a whisk. Add milk, add a little salt and mix everything thoroughly. Pour this mixture into a well-heated non-stick skillet, turn on low heat and cook, covered, until golden brown. Then add 1-2 tsp on one side. cheese and tomato slices, cover with one part of the pancake, like an envelope.

Eat and lose weight: a delicious menu for a week from Elena Sanzharovskaya

SNACK
100 g of cottage cheese with yoghurt and berries / fruits.

DINNER

Buckwheat stew with vegetables

Ingredients

  • Buckwheat – 1 tbsp. l.
  • Carrots – 2 pcs.
  • Brussels sprouts – 5-6 pcs.
  • Onions – 2 pcs.
  • Salt / pepper to taste
  • Olive oil

Preparation

Put chopped vegetables in a skillet or saucepan: carrots, Brussels sprouts, onions. Put them out for 5-10 minutes. Add buckwheat porridge to vegetables and cover all ingredients with water. Cook for 20-25 minutes over medium heat until buckwheat is cooked through. Finally, add a drop of olive oil to the dish. The stew can be consumed hot or cold. Accompanied by a palm-sized portion of meat or poultry without fingers.

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DINNER

Cod cutlets

Ingredients

  • Cod fillet – 300 g
  • Egg – 1 pc.
  • Sour cream 15% – 1 tbsp. l.
  • Flour – 2 tbsp. l.
  • Olive oil
  • Spices to taste

Preparation

Combine finely chopped cod with egg, sour cream and flour. Season all ingredients with salt and pepper to taste. Grease a skillet with ghee and bake the patties for 4-5 minutes on each side. Add vegetable salad or stewed vegetables.

Sunday

BREAKFAST

Cheesecakes

Ingredients

  • Cottage cheese 2-5% – 200 g
  • Egg – 1 pc.
  • Banana – 1/2
  • Flour – 3 tbsp. l.
  • Vanillin
  • Honey – 2 tbsp. l.

Preparation

Add cottage cheese, banana, egg, vanillin, honey to a blender and mix everything until smooth. Add 1 tbsp. l. flour and mix everything. In this way, add flour until the dough becomes medium viscosity. We take a frying pan with a non-stick coating and grease with oil, you can do it dry. Pour the dough of the desired shape into the pan with a tablespoon. Fry for about 2-3 minutes on one side, then turn over and fry for another 2-3 minutes.

Eat and lose weight: a delicious menu for a week from Elena Sanzharovskaya

SNACK
A small handful of nuts, but not more than 30 g.

DINNER

Salad plus chicken breast in a grill pan

Ingredients

  • Orange
  • Medium carrots – 2 pcs.
  • Walnuts – 6-8 halves
  • Corn “Young” – 1/2 can
  • Turmeric – 1/2 tsp for color
  • Fresh mint – 1 sprig

For refueling

  • Olive oil 2 tbsp l. + 1 tsp honey + lemon zest and 1/2 orange juice

Preparation

Grate carrots on a coarse grater. Peel the orange slices from the film and chop coarsely. Add corn, chopped nuts, finely chopped mint, turmeric. Make a dressing: olive oil, honey, orange juice and pour over the salad. Done! At this time, heat up the grill pan and fry the breast on it until tender, you can bake in the oven.

DINNER

Squid stuffed with tuna

Ingredients

  • Mini squid carcasses – 180 g
  • Canned tuna – 1 can
  • Cream cheese – 100 g
  • Garlic – 4 cloves
  • Parsley – to taste

Preparation

Mix tuna with cream cheese. Stuff the squid carcasses and stab with toothpicks so that the filling does not come out. Fry the garlic on a high speed – 5 minutes, add the squid and fry on both sides in a pan until golden brown. Sprinkle with parsley before serving.

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