FITBODY - Bodyweight Workout (season 1)

Day 5 (3.10.20) Rest

Vegan Trio

FOOD

First meal. Options to choose from:

1. Oatmeal with berries.
Ingredients for 1 serving:
Oat flakes oatmeal: 40 g.
Milk: 2.5% 100 g.
Raspberries, currants or blueberries: 50 g.
Almonds: 10 (12.5 g)
 
Preparation:
Boil oatmeal in water with milk, add berries and chopped nuts at the end of cooking.
 

In a portion:
Kcal 302
Proteins 12
Fats 10
Carbohydrates 41

2. Oatmeal pancakes
Ingredients for 1 serving:
Oat bran: 30 g.
Blueberries: 100 g.
Eggs: 2
Soy milk: 20 g.
Vegetable oil: 1 tsp

Preparation:
Beat eggs, soy milk and oat bran, add a little salt and sweetener if desired. Let it brew for 15 minutes to swell the bran and fry on both sides in vegetable oil.

Grease the finished pancake with blueberry puree.

In a portion:

Kcal 376
Proteins 20
Fats 13
Carbohydrates 37

Second meal. Options to choose from:

1. Soup of mashed chicken and vegetables.
Ingredients for 2 servings:
Chicken fillet: 200 g.
Potatoes: 1 pc. (100 g.)
Small onion: 1 pc. (65 g.).
Carrots: 1 piece (150 g)
Greens (dill, parsley): 1 bunch (20 g).
Salt to taste.
Pumpkin seeds: 10 g.
Water: optional.

Preparation:
Cook chicken fillet for 15 minutes.
Add potatoes (in cubes), carrots (coarse grater), onions (in cubes) to boiling water.
Cook for another 10 minutes until the potatoes are ready.
Remove from heat, beat with a blender.
Sprinkle with pumpkin seeds and herbs before serving.

Consume the 2nd serving previously cooked.

Kcal for 1 portion 260
Proteins 34
Fats 4
Carbohydrates 22

Carrot and Walnut Salad:
Ingredients for 1 serving:
Carrots 100 gr.
Walnuts 20 gr.
Natural milk yoghurt 30 gr.

Preparation:
Grate carrots on a fine grater, add walnuts, season with natural milk yogurt.


Kcal for 1 portion 202
Proteins 5
Fat g. 14
Carbohydrates g. 14

2. Chickpeas and baked broccoli.
Ingredients for 1 serving:
Broccoli: 300 g.
Eggs: 2
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.

Serving:
Kcal 456
Proteins g. 30
Fat g. 17
Carbohydrates g. 48

Snack
20 g dark chocolate

Kcal for 1 portion 106
Proteins 1
Fats 6
Carbohydrates 12

Third meal. Options to choose from:

1. Cod with vegetables.
Ingredients for 2 servings:
Cod fillet 300 g.
Carrots: 150 g.
Bow: 1 small head.
Champignons: 100 g.
Greens: to taste.
Vegetable oil: 1 sec. l.
 
Preparation:
Put the cod fillet in a saucepan, put carrots grated on a coarse grater on top, finely chopped onions and mushrooms cut into pieces. You can finish off 1-2 tbsp. l of water.
Simmer until tender, 25-30 minutes. Sprinkle with herbs before serving.
Add Lettuce (100 gr.) Cheese (20 gr.).
 
Divide the prepared dish into 2 equal portions.
Consume 1 serving.
+1 glass of kefir 2.4%: 200 g.

In a portion:

Kcal 334
Proteins 39
Fats 14
Carbohydrates 13

2. Pumpkin - curd casserole.
Ingredients for 1 serving:
Eggs: 1 pc.
Cinnamon: 2 g.
Curd 0.5%: 300 g.
Pumpkin: 100 g.
Mineral water: 2 tablespoons

Preparation:
Beat an egg with mineral water, add cinnamon, cottage cheese, rub pumpkin, add sweetener if desired. Grease the form and bake in a slow cooker or oven at 180 degrees for 25-30 minutes. Refrigerate.

In a portion:

Kcal 380
Proteins 62
Fats 7
Carbohydrates 19

Total during the day:

Standard option:
Calories 1204
Proteins 112
Fats 44
Carbohydrates 54.3

Vegan option:
Calories 1318
Proteins 98.7
Fats 12.07
Carbohydrates 152.1