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Lose weight with taste: menu for Friday from Julia Kovergina



FROMPort Coach Julia Kovergina (@bober_pp) suggests ending the week with a vitamin-rich smoothie and quinoa with mushrooms.

Breakfast

Chocolate oatmeal

Ingredients:

Oatmeal – 3 tbsp. l.
Egg – 1 pc.
Oatmeal chocolate milk – 2 tbsp l. (you can replace it with any milk)
Cocoa – 1 tbsp. l.
Coconut sugar – 1 tsp (or any of your sweeteners) ⠀

For filling:

Soft cottage cheese 5% – about 70 g
Banana – ½ pc.
Cashews – 1-2 pcs. ⠀

Preparation:

Grind the oatmeal a little (you can use a blender). We mix all the ingredients for the pancake, bake in a non-stick pan on 2 sides without oil. Put cottage cheese and bananas into the finished pancake, roll up and sprinkle with chopped nuts.

Snack

Vitamin smoothie

Lose weight with taste: menu for Friday from Julia Kovergina

Ingredients:

Carrots – 1 pc.
Orange – 1 pc.
Apple – ½ pc.
Water (by eye) ⠀

Preparation:

Peel and cut the orange into slices, peel the apple and cut into pieces. Peel the carrots and grate them three. We put everything in a blender, add water, beat.

Dinner

Quinoa with mushrooms

Lose weight with taste: menu for Friday from Julia Kovergina

Ingredients:

Chopped shallots – 1 pc.
Chopped mushrooms – 2 cups
Soy sauce – 1 tbsp l.
Chopped garlic – 2 heads
Cooked Quinoa Grits – 1 cup
Cooked and chopped tofu (optional) – 1 cup
Honey
Herbs to taste ⠀

Preparation:

Heat a large skillet over medium heat, add a little water. Then add the shallots and simmer for about 1 minute. Add mushrooms, stir, pour in soy sauce, stir again and cook until mushrooms are tender, stirring occasionally. This will take 5 to 8 minutes. Add garlic, stir. Add grits, some honey, tofu and stir. Remove skillet from heat and add fresh herbs. Serve with cheese.

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Snack

Tomato omelet ⠀

Lose weight with taste: menu for Friday from Julia Kovergina

Ingredients:

Eggs – 2 pcs.
Milk – 50 ml
Onions – ¼ pcs.
Tomato – ½ pc.
Cheese – 20 g
Butter – 3 g
Salt, pepper – to taste ⠀

Preparation:

Finely chop the tomato and onion, grate the cheese. Beat eggs with milk, salt and pepper. Fry the onion in oil, then add the tomato. Pour the egg mixture, reduce heat and cover. Sprinkle the finished omelet with cheese and cover for a couple of minutes.

Dinner

Chicken fillet salad with green beans ⠀

Lose weight with taste: menu for Friday from Julia Kovergina

Ingredients:

Chicken fillet – 300 g
Boiled eggs – 2 pcs.
Tomato – 1 pc.
Green beans – 300 g
Onions – ½ pc.
Sour cream or yogurt for dressing
Cheese – 100 g
Salt, pepper – to taste ⠀

Preparation:

Boil eggs and fillets, stew beans. Cut, mix, season and stir all ingredients.

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