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To maintain weight: Monday menu from Albina Komissarova



BUTlbina Komissarova – nutritionist, endocrinologist, author of the book “Changing Eating Behavior” offers a delicious and balanced menu for Monday!

BREAKFAST

Frittata with vegetables

Ingredients:

Egg – 2 pcs.
Bulgarian pepper – 1 2
Red onion – 1/2
Broccoli – 50 g
Green beans – 50 g
Lemon – 1/4
A clove of garlic – 1 2
Melted butter
Salt, black pepper, spices

Preparation:

Mix eggs with salt and seasoning. Disassemble the broccoli into inflorescences, peel the peppers and cut into thin strips. Cut the onion into thin half rings. Finely chop the garlic, mix with lemon juice. Fry chopped onions in ghee until soft, add broccoli, fry for 1 minute. Then send the pepper and green beans there, fry for another 1 minute. Add garlic to lemon juice.

DINNER

Zucchini casserole

To maintain weight: Monday menu from Albina Komissarova

Ingredients:

Zucchini – 1 pc.
Zucchini – 250 g
Tomato – 400 g
Egg – 2 pcs.
Sour cream – 1 tbsp. l.
Low fat milk – 100 ml
Cheese – 30 g
Bunch of dill
Salt / pepper – to taste

Preparation:

Wash the vegetables and cut them into thin slices. Layer zucchini, tomato, zucchini and bake in the oven for 15 minutes at 200 degrees.
Combine eggs, sour cream, milk, chopped dill in a bowl. Season with salt and pepper to taste and mix well. When the vegetables are browned, cover them with the prepared sauce, sprinkle with grated cheese on top and send to the oven for another 5-7 minutes. The readiness of the zucchini casserole is determined by the golden brown crust. It’s great to add a handful of boiled beans or lentils to such a casserole.

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SNACK

Dried fruit sweets

To maintain weight: Monday menu from Albina Komissarova

Ingredients:

Dates – 60 g
Hazelnuts – 20 g
Dried apricots – 20 g
Prunes – 30 g
Coconut flakes for dusting

Preparation:

Soak dried fruits for a short time until they become soft Dry, remove seeds from dates
Load everything except the coconut into a blender bowl and blend until smooth. Shape the candies with wet hands and roll in the coconut flakes. You can eat! How many of these sweets can you use? 1-2!

DINNER

Dinner: Shrimp salad

To maintain weight: Monday menu from Albina Komissarova

Ingredients:

Arugula – 8 handfuls
Boiled shrimp – 500 g
Avocado – 1 pc.
Olive oil – 4 tsp
Lemon – 1 pc. ,
Large tomatoes – 1-2 pcs.
Salt pepper

Preparation:

Put the arugula, boiled shrimp and diced avocado and tomatoes in a bowl, pour half of the olive oil, lemon juice, salt and pepper. Stir gently, add more oil and salt to taste.

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