For the autumn diet this recipe is suitable:
During weekdays
Breakfast: a serving of muesli with skim milk, 1 tablespoon of flaxseed, a portion of berries and sliced fruit.
Or
a large piece of grain bread with low-fat margarine, from above we put 150 grams of baked beans in tomato sauce, half a grapefruit.
Or
slice of grain bread with low-fat margarine, half a grapefruit, 1 boiled egg or 150 grams of yogurt.
Or
150 ml low-fat yogurt with a small orange, banana, 1 tablespoon flaxseed and 1 teaspoon of honey.
Lunch: take 400 ml of mushroom soup, for this we cook on mild fire mushrooms, add flavorings to taste, onion, garlic, vegetables, can be crushed in a blender and 50 grams of grain bread.
Or
Rice with nuts and fruits
For 2 portions, take 100 grams of brown rice and cook it, then cool it. Mix rice with 25 grams of crushed nuts, with 50 grams of fresh green beans, 1 tablespoon of sunflower seeds, 1 chopped banana, 4 halves of chopped apricots, season with a mixture of 1 tablespoon pea puree, seasoning to taste, lemon juice and 2 tablespoons low-fat yogurt. For a dessert, a serving of fruit, according to your taste.
Or
Vegetable pizza
For 2 servings: smear the prepared pizza cake, tomato paste, put the sliced vegetables to taste, add crushed herbs, mushrooms and olives. Top with a drop of 50 grams of grated hard cheese and put slices of soy cottage cheese. Bake in the oven for 20 minutes at a temperature of 200 degrees Celsius. Serve with a large portion of green salad.
Or
Baked potatoes with peanut butter
for 1 serving: bake 225 grams of potatoes, mix with one tablespoon of peanut butter. Let's warm it up in a frying pan and add 1 tablespoon of whipped yogurt with seasonings. We serve with sprouts of sprouted beans and with salad (greens, cucumbers, carrots, cabbage, lettuce, vegetables).
Dinner
Baked Eggplant
For 2 servings: cut a large eggplant, smear half a tablespoon of olive oil, season with taste and bake in the oven, at a temperature of 190 degrees for 20 minutes, in a frying pan, until the eggplant becomes a golden hue. Transfer the eggplant into the mold, sprinkle 75 grams of cheese, drink 250 ml of tomato sauce, sprinkle with crumbs of grain bread and sprinkle with grated nuts and a tablespoon of grated cheese. Bake for half an hour and serve with crispy bread (25 grams) and with a green salad.
Beans with red chili
For 2 servings: we will warm up half a tablespoon of corn oil in a frying pan, pass the cut onion to a golden color on it. Add a pepper pod, chopped garlic clove, 1 red chili pepper, a teaspoon of cumin, a dessert spoon of ground paprika, stir and fry. Take 400 grams of canned beans, salt the liquid from them, add 400 grams of canned crushed tomatoes, season to taste. Stew the contents in a frying pan for 30 minutes over low heat, stir all the time. Then sprinkle 25 grams of cheese and place under the grill or in the oven. Serve on a large sheet of green salad.
In the weekend you can eat like this:
Breakfast: a small plate of muesli with milk, berries, fruit, a tablespoon of flaxseed.
Lunch 400 grams of homemade or ready-made lentil soup, 1 loaf of rye or grain bread, orange.
Dinners
Macaroni with garnish
Boil in salted water pasta, add olive oil, greens or spinach, 10 grams of grated cheese.
Or
Stewed vegetables with mushrooms
For 2 servings: we will warm up in a saucepan a tablespoon of olive oil, fry thinly chopped onion until golden. During this time, we cut 200 grams of potatoes into cubes. We add a clove of garlic, 1 teaspoon of coriander, paprika, cumin, and a pinch of saffron. Put 5 tablespoons of broth, 200 grams of crushed canned tomato, 75 grams of greens, 175 grams of mushrooms and potatoes, seasoning to taste. Mix and cook either in the oven or on the stove, until the vegetables are soft, sprinkle 25 grams of cheese and again put under the grill or in the oven.
We serve with crispy bread.
Now we know how to quickly bring the figure in order. With such a diet in about two weeks you will be given comfort and ease. And you will lose weight if you add sport to your autumn diet.