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Lose weight with taste: menu for Monday from Julia Kovergina



FYulia Kovergina (@bober_pp), an IT coach and nutritionist, suggests starting the week with baked pears and healthy zucchini pancakes.

Breakfast

Lazy oatmeal with raspberries

Ingredients:

Oat flakes – 50 g
Flax seeds – 10 g
Walnut – 20 g
Banana – 1 pc.
Frozen raspberries – handful
Milk (by eye)
Kefir (by eye)

Preparation:

Pour 25 g of oatmeal into a jar, add flax seeds and mix. We spread a layer of raspberries, lightly fill with kefir, add another 25 g of oatmeal. Fill with milk so that everything is slightly soaked. Cut the banana and put it in a jar, add some more raspberries. Grind the nuts and sprinkle on top, close the jar and put in the refrigerator overnight.

Snack

Baked pears ⠀

Lose weight with taste: menu for Monday from Julia Kovergina

Ingredients:

Pear – 2 pcs.
Ricotta – 80 g
Jerusalem artichoke syrup – 2-3 tbsp. l.
Cinnamon to taste
Hazelnuts – 5-6 pcs. ⠀

Preparation:

Cut the pears in half, cut out the centers with seeds. Next, cut out the pulp from the pear and chop it with a knife or in a blender. Mix the pear with ricotta and Jerusalem artichoke syrup. Spoon the filling into the holes in the pears and sprinkle with cinnamon. We bake in the oven on a silicone mat at a temperature of 200 C for 25 minutes.

Dinner

Zucchini pancakes with turkey ⠀

Lose weight with taste: menu for Monday from Julia Kovergina

Ingredients:

Large zucchini – 1 pc.
Turkey (chicken) fillet – 300 g
Sour cream – 2 tbsp. l.
Whole grain flour – 5 tbsp. l.
Hard cheese – 50 g
Eggs – 2 pcs.
Salt, pepper – to taste ⠀

Preparation:

Grate the zucchini and squeeze out excess water. Finely chop the poultry fillet, grate the cheese. Combine all the ingredients, bake in a skillet without oil or in a small amount, such as coconut oil. Serve with sour cream and herbs. For a side dish, you can boil buckwheat / hard pasta / brown rice.

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Snack

Mozzarella salad ⠀

Lose weight with taste: menu for Monday from Julia Kovergina

Ingredients:

Cherry tomatoes – 3 pcs.
Small cucumber – ½ pc.
Yellow tomato – 1 pc.
Arugula salad – handful
Spinach – a handful
Basil – a handful
Mozzarella – 3 wedges
Lemon wedge juice
Salt
Black pepper
Olive oil ⠀

Preparation:

Chop and mix all ingredients. You can season the salad with spices and herbs: cardamom, horseradish, garlic, mustard and ginger improve digestion and have a positive effect on metabolic processes.

Dinner

Stuffed baskets

Lose weight with taste: menu for Monday from Julia Kovergina

Ingredients to taste:

Chicken mince
Egg
Onion
Garlic
Salt pepper

For filling:

Broccoli (frozen)
Sliced ​​zucchini
Sprinkle cheese ⠀

Preparation:

Prepare minced meat for cutlets. Put the patties in silicone molds and make a depression in the middle in each. Place broccoli and diced courgettes in the well. Bake in the oven at 180 C. Shortly before the end of cooking, remove from the oven, sprinkle with cheese and continue baking.

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