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Lose weight with taste: menu for Tuesday from Julia Kovergina



RThe recipe for a light curd soufflé and options for fillings for rolls – sports coach Yulia Kovergina (@bober_pp) shares her PP secrets.

Breakfast

Curd soufflé ⠀

Ingredients:

Soft cottage cheese 5% – 125 g
Applesauce – 55 g (can be baby)
Egg – 1 pc.
Rice flour – 20 g
Jerusalem artichoke syrup – 1 tsp (or any other sweetener)
Vanillin – ½ tsp

For decoration: fruits / berries, nuts, homemade granola (optional)

Preparation:

Mix all the ingredients and transfer the mass to a mug. We put in the microwave at full power for 4 minutes. We transfer from a mug to a plate or leave it in it and decorate.

Snack

Sweet roll

Lose weight with taste: menu for Tuesday from Julia Kovergina

Ingredients to taste:

Lavash (roll)
Soft curd 5%
Honey
Banana
Walnuts
Bitter chocolate 85% – one square

Preparation:

Cut off the lavash – you need about 60-70 g. Slightly grease it with honey, on top – with soft cottage cheese. Cut the banana into slices and spread on 1/3 of the pita bread. Finely chop the nuts and chocolate, sprinkle the bananas with them, roll them up. Fry lightly in a dry frying pan so that the chocolate melts a little.

Dinner

Zucchini and chicken casserole ⠀

Lose weight with taste: menu for Tuesday from Julia Kovergina

Ingredients:

Chicken fillet – 1.5 pcs.
Medium zucchini – 2 pcs.
Medium carrots – 1 pc.
Large tomato – 1 pc.
Bulb onions – 1 pc.
Chicken egg – 3 pcs.
Sour cream – 150 g
Tomato paste – 1 tbsp l.
Cheese – 100 g
Salt, pepper – to taste
Black / white sesame seeds – optional ⠀

Preparation:

Chop and fry / sauté chicken, carrots and onions in a pan, season with salt and pepper, add tomato paste. Grate zucchini and squeeze, salt. Grate the cheese, cut the tomato into rings. Beat eggs with sour cream, salt. Put in layers: 1. ½ zucchini 2. chicken mixture 3. zucchini 4. tomatoes Pour in the egg-sour cream mixture, sprinkle with cheese and sesame seeds on top, bake in the oven at 180 C for about 30 minutes.

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Snack

Lavash roll ⠀

Lose weight with taste: menu for Tuesday from Julia Kovergina

Ingredients:

Lavash roll – 60-70 g
Egg – 1 pc.
Cheese – 30-50 g
Cherry tomatoes – 4-5 pcs.
Spinach – a handful
Greens to taste

Preparation:

Cut off the pita bread, break an egg into it and grease the entire surface. Grate cheese, sprinkle with pita bread. Cut the cherry into 3 parts, spread it into 1/3 part, then spread the spinach. Chop the greens, sprinkle on top. We bend the edges and twist into a roll, which we send to the microwave for a couple of minutes. Then brown in a dry frying pan until crisp.

Dinner

Chicken with mushrooms

Lose weight with taste: menu for Tuesday from Julia Kovergina

Ingredients:

Pickled chicken fillet – 2 pcs.
Oyster mushrooms
Cherry tomatoes
Cream
Cheese

Preparation:

Fry the fillet on both sides over low heat, finely chop the oyster mushrooms, simmer, add cream to them. Cut the cherry into rings, grate the cheese, put ready-made oyster mushrooms, tomatoes and grated cheese on the fillet. Simmer for several minutes under the lid.

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