Day 7:
Breakfast: Banana Chia Porridge
[ads_custom_box title=”Ingredients” color_border=”#e87e04″]½ banana, 6 tablespoons oatmeal, 100 ml almond milk, unsweetened
1 tsp white almond paste, 2 tsp Coconut Blossom Syrup, 2 tsp protein Powder, 1 tbsp chia seeds, 200 ml milk (1.5{23a935e40810e147a9f2406802bc54b2b4fd42064446c8b6538bcc40c333c187} fat)[/ads_custom_box]
[ads_custom_box title=”How to Prepare: ” color_border=”#e87e04″]Cut a peeled banana into thin slices. Mix all ingredients, and heat them briefly in a saucepan.
Pour them into a small bowl and garnish with the banana slices and chia seeds. You can also topple your porridge.
Serve it with a glass of milk.[/ads_custom_box]
Lunch: Wraps with smoked salmon
[ads_custom_box title=”Ingredients” color_border=”#e87e04″]
For the wraps: 2 eggs, 2 tablespoons milk (1.5{23a935e40810e147a9f2406802bc54b2b4fd42064446c8b6538bcc40c333c187} fat), 2 tablespoons teff flour, 2 tablespoons whole wheat flour, 1 tsp canola oil.
For the filling: 1 handful arugula, 4 cocktail tomatoes, 2 radishes, 1/4 onion, 2 tablespoons natural yogurt (3,5{23a935e40810e147a9f2406802bc54b2b4fd42064446c8b6538bcc40c333c187} fat), 50 g smoked salmon, salt, and pepper. [/ads_custom_box]
[ads_custom_box title=”How to Prepare: ” color_border=”#e87e04″]For the wraps, whisk ingredients together.
Wash and chop arugula, tomatoes, and radishes. And peel and dice the onion.
Mix yogurt with spices and herbs to taste. Bake some dough per wrap in a frying pan. Make sure that the wrap does not become too thick.
Then fill with salmon, vegetables, and yogurt and roll-up.[/ads_custom_box]
Dinner: Crisp spinach salad with apple & walnuts
[ads_custom_box title=”Ingredients” color_border=”#e87e04″]2 handfuls of baby spinach, ½ apple, 1 tbsp walnuts, 2 tsp hemp oil, 1 tsp balsamic vinegar, 1 tsp shaved parmesan, 2 tbsp goji berries, 2 tsp pomegranate seeds, 1 wholemeal roll, salt, and pepper.[/ads_custom_box]
[ads_custom_box title=”How to Prepare: ” color_border=”#e87e04″]Wash the spinach and apple and cut them into thin slices. And Lightly roast walnuts in a pan.
For the dressing, mix hemp oil, some water, balsamic vinegar, and season to taste.
Now add the spinach, apple slices, parmesan cheese, goji berries, pomegranate seeds, and walnuts in a small bowl.
Serve it with slices of toast. [/ads_custom_box]
Grocery List
[ads_custom_box title=”Fresh Meat and Cold Cuts:” color_border=”#e87e04″] 2 slices of bacon, 175 g chicken breast, 4 slices of Parma ham, and 100 g ground beef.[/ads_custom_box]
[ads_custom_box title=”Fish and Seafood:” color_border=”#e87e04″] 130 g salmon fillet, and 50 g smoked salmon.[/ads_custom_box]
[ads_custom_box title=”Dairy products and eggs:” color_border=”#e87e04″] 1 tbsp butter, 125 ml buttermilk, 10 eggs, 50g feta 50g gratin grated cheese, 50 g cottage cheese (4 {23a935e40810e147a9f2406802bc54b2b4fd42064446c8b6538bcc40c333c187} fat), 80 g low-fat quark, 1.5 l milk (1.5 {23a935e40810e147a9f2406802bc54b2b4fd42064446c8b6538bcc40c333c187} fat), ¾ scoop mozzarella, 200 g natural yogurt (0.1 {23a935e40810e147a9f2406802bc54b2b4fd42064446c8b6538bcc40c333c187} fat), 4 tsp shaved Parmesan, and 50 ml cream (15 {23a935e40810e147a9f2406802bc54b2b4fd42064446c8b6538bcc40c333c187} fat).[/ads_custom_box]
[ads_custom_box title=”Vegetables and herbs:” color_border=”#e87e04″] 5 handfuls baby spinach, 1/2 head cauliflower, 1/2 head broccoli, 75 g mushrooms, 18 cocktail tomatoes, 1/2 bulb fennel, 1 spring onion, 1/4 cucumber, 3 carrots, 150 g potatoes, 1 clove garlic, 3 red peppers, 8 radishes, 3 handfuls arugula, 1 handful lettuce leaves, 375 g sweet potatoes, and 4 onions.[/ads_custom_box]
[ads_custom_box title=”Fruit:” color_border=”#e87e04″]1 apple, 300 ml apple juice, 1/4 avocado, 3 bananas, 2 pears, 20 g dates, 1 pomegranate, 2 persimmons, 5 oranges, and 1 lemon. [/ads_custom_box]
[ads_custom_box title=”Flour, cereals, nuts:” color_border=”#e87e04″] 1/2 tsp. baking powder, 80 g bulgur, 2 tbsp. cashews, 4 tbsp. whole spelt flour, 4 g fresh yeast, 300 g oat flakes, 20 g oat bran, 175 g cooked chickpeas, 1 tsp. coconut chips, 200 g green lentils, 50 g red lentils, 1 tsp. almonds, 200 g quinoa, 1 tsp. breadcrumbs, 120 g teff flour, 2 slices wholemeal bread, 4 wholemeal rolls, 100 g brown rice, and 5 tsp. walnuts.[/ads_custom_box]
[ads_custom_box title=”Fruit & Vegetables:” color_border=”#e87e04″]250 g canned tomatoes, 150 g tomatoes, 175 ml, and trained 5 tsp tomato paste.[/ads_custom_box]
