FITBODY - Bodyweight Workout (season 1)

Day 12 (10.10.20) Rest

Vegan Trio

FOOD

First meal. Options to choose from:

1. Spinach omelet.
Ingredients for 1 serving:
Eggs: 2
Milk 2.5%: 2-3 tbsp. l. (40 g.)
Spinach: 40 g.
Tomato: 1 pc. (100 gr.) (Or the same number of Cherry tomatoes).

Preparation:
Beat eggs with 2-3 tablespoons of milk, add a finely chopped bunch of spinach (the amount of spinach can be arbitrary). Cut 1 tomato into cubes or halves if cherry. Grease a Pan with oil and bake, stirring occasionally.
Sprinkle with 30 g of cheese at the end.
+ 30 g of grain bread

In a portion:

Kcal 353
Proteins 20
Fats 13
Carbohydrates 20

Second meal. Options to choose from:

1. Chicken breast in oatmeal.
 

Consume the second serving you cooked yesterday

 

In a portion:
Kcal 377
Proteins 53
Fats 9
Carbohydrates 20

2. Chickpeas and baked broccoli.
Ingredients for 1 serving:
Broccoli: 300 g.
Eggs: 2
Cheese "Maazdam": 30 g.
Black pepper: 2 g.
Turmeric: 5 g.
Parsley: 25 g.
Chickpeas: 30 g (dry)
Maazdam cheese: 20 g.

Preparation:
Boil the chickpeas. Put broccoli in boiling water, cook for 1 minute, then remove from boiling water and pour over with ice water (to crunch), put in a saucepan, pour with a mixture of eggs, cheese, black pepper and turmeric. Bake until tender in the oven at 180 g (7 minutes) or in a greased pan, stirring constantly, sprinkle with parsley at the end of cooking.

In a portion:
Kcal 456
Proteins g. 30
Fat g. 17
Carbohydrates g. 48

Snack

200 g of strawberries.
Nuts 20 gr.
Kcal 187
Proteins 4
Fats 11
Carbohydrates 18

Third meal. Options to choose from:

1. Grilled shrimp or squid.

Ingredients for 1 serving:
Peeled shrimp or squid: 100 g.
Zucchini: 300 g.
Champignons: 200 g.

Preparation:
Fry shrimp or chopped squid carcasses with the addition of 1 tsp. olive oil and garlic.
Grilled vegetables: cut the zucchini into rings about 1 cm thick and cut the mushrooms in half, fry in a pan or grill without oil.

In a portion:

Kcal 220
Proteins 28
Fats 8
Carbohydrates 9

2. Vegetables stewed with tofu.
Ingredients for 1 serving:
Green beans: 100 g.
Carrots: 50 g.
Bell pepper: 100 g.
Onions: 20 g.
Tofu: 150 g.
Cucumber: 200 g.

Preparation:
In a frying pan in olive oil, fry the beans, carrots, peppers, onions and tofu for 1 minute until golden brown, add tomato paste and a little water, simmer until tender. At the end, add ground pepper and spices to taste.

 

In a portion:
Kcal 408
Proteins 25
Fats16
Carbohydrates 42

Total during the day:

Standard option:
Calories 1137
Proteins 105
Fats 41
Carbohydrates 67

Vegan option:
Calories 1404
Proteins 79
Fats 57
Carbohydrates 128