Tilapia with red sauce
- fillet of tilapia (without skin) - 500 g
- red salad onion - 1/2 onion
- olive oil - 1 tbsp. l.
- garlic - 2 cloves
- oregano-2 st. l.
- tomatoes - 400 g
- red ground pepper - 1/4 tbsp. l.
- olives, pitted olives - 10 pcs.
- capers - 1 tbsp. l.
- parsley
- salt
Cooking:
1. Cut the fish by wrapping it with a paper towel. 2. Heat the oil and fry onions in a pan, then add garlic, chopped tomatoes, oregano and red pepper. When the sauce boils, reduce the heat and leave for another 5 minutes, then add olives, olives and capers. 3. Put the tilapia in a frying pan, pour the sauce over it and cook until ready. Then lay the fillet off the frying pan, and keep the sauce on the fire for a little while to thicken it. Serve the fish, sprinkling with sauce and sprinkling with herbs. For those who engage in sports, nutrition after classes is more important than before them. But there are a number of recommendations for eating, chosen before going to the gym. Want to lose weight? Down with carbohydrates. Losing weight is often asked: where do you get energy for training? The answer is simple: from fat - food fat does not turn into wrinkles. Remember, breakfast should be absorbed easily and quickly: you can not train on a full stomach. Variants: trout (200 g) with vegetables (200 g); chicken breast (150 g) with cucumber salad and tomatoes (200 g), dressed with olive oil. And forget about stimulants: 5 minutes on the treadmill is better than a cup of strong coffee or tea.
Barley rice porridge
- onion - 1/2 onion
- olive oil - 2 tbsp. l.
- pearl barley - 2/3 cup
- chicken broth - 1,5 cups
- thyme - 1/2 st. l.
- walnuts - 5 pcs.
- brown rice- 1/4 cup
- spinach-bundle
- ground red
- pepper, salt
Cooking:
1. Fry in a saucepan chopped onion in olive oil, add washed pearl rump and hold on the fire for 3 more minutes. 2. Pour a glass of water and broth into the pan, pour in brown rice, season the porridge with dried thyme and pepper. After bringing the broth to a boil, reduce the heat and cover the pan with a lid. Cook the porridge for 45 minutes until the pearl bar is soft. 3. Remove the pan from the heat, add spinach and halves of nuts to the porridge. Allow the dish to brew for 5 minutes, then serve. The problem of "white-collar workers" is that they sit all day and sort through the papers. Movement is small, but the desire to eat from it does not become less. Therefore, the main task of the morning meal is to get as much of the nutrients as possible from food, which will allow you to stay full longer. The need for a lot of protein from office workers there. To reach out to a business lunch, they need "slow" carbohydrates. So the best option is to remember your childhood and cook yourself porridge with low-fat milk. Prepare coffee or tea without sugar. And to a drink to take not a sandwich, and a syrnik - too without sugar, but with sour cream of average fat content.
Cakes with vegetables and bacon
- tomatoes - 2 pcs.
- red salad onion- 1/2 piece.
- Bulgarian pepper - 1/4 pcs.
- lime - 1 pc.
- mayonnaise (light) - 2 tbsp. l.
- tortillas-4 pcs.
- spinach-bundle
- bacon - 8 pieces
- parsley
- salt
Cooking:
1. Cut the bacon into thin slices and fry in a pan. 2. Grind parsley and lettuce. Tomatoes and Bulgarian pepper cut into cubes. Stir the vegetables, salt and season with lime juice. 2. Lapeshki with one hand, grease with mayonnaise. Top with spinach leaves, then pour a tablespoon of tomato and vegetable mixture and add 2 slices of fried bacon. Wrap the stuffing in flat cakes. Cut the resulting rolls into 2 parts. Serve for tea. Housewives are lucky as anyone. They can, eat as much as they want, once a day, but this also destroys them. Being, all day next to the refrigerator, ladies now and then snack, as a rule, sweets or cookies. If you want to lose weight, do not change your habits: eat often, but by the rules. Forget about flour and sweet, try to avoid fatty. You, as opposed to working, breakfast is not the main meal. But still in the morning we need strengths to bring our children to school, and our husband to work. Pour yourself a cup of tea or coffee with a spoonful of sugar, eat a boiled egg and a loaf of bran with cheese or a slice of ham. And in the afternoon, have a bite of salads and boiled white meat.
Carrot and fruit salad
- carrots-2 pcs.
- pineapple 450 g
- peach- 1 piece.
- raisins - 30 g
- pecans - 4 pcs.
- spinach-bundle
- Low fat yogurt - 1/2 cup
- Orange juice - 1 tbsp. l.
Cooking:
1. Peel the carrots and cut them as thin as possible, pineapple - in small cubes. Pecan chop. Stir the prepared ingredients with raisins. Whisk with yogurt and orange juice. Season the salad with orange sauce and refrigerate. 2. Cut the peach in half to remove the stone. Half of the fruit is cut into thin slices and mixed with a chilled carrot-fruit salad. 3. Decorate the bottom of the plates with spinach leaves, top with a fruit mixture. People who are actively engaged in sales or advertising, spend all their time on the road. The load they have not less than athletes, athletes. Such employees need the maximum amount of plant and protein foods. For breakfast, cook yourself eggs (1 yolk and 2 squirrels) with tomatoes (100 g). Roast it in olive oil. Fill the dish with 50 g of green peas or green beans, and to work the brain well, for a dessert, serve a fruit salad (250 g). Choose drinks from drinks. During the day, have a snack with fruits and vegetables. Avoid salty and spicy food so that your legs do not swell, because they feed you.
Lemon-blueberry muffins
- blueberry - 1 glass
- flour - 2 cups
- sugar - 3 tbsp. l.
- baking powder - 1/2 tsp.
- soda - 1/2 tsp.
- low fat yogurt - 2/3 cup
- eggs - 2 pcs.
- milk - 1/4 cup
- butter -2 tbsp. l.
- lemon peel -1 tbsp. l.
- margarine for lubricating molds
Cooking:
1. Sift the flour into a bowl, add sugar, soda, baking powder. Melt the butter. Whisk the eggs with a mixer. In a hill of flour make a groove and pour in yogurt, beaten eggs, milk, butter, sprinkle the grated zest. Stir the mass until it is uniform. Add the washed berries and distribute them evenly over the dough. 2. Lubricate the molds with margarine and fill them with a test for 2/3. Bake the muffins in a preheated 200 degree oven for 20-25 minutes. Serve on the table, pre-cooled. For teachers, in addition to the sharpness of the mind, visual acuity is vitally important: they have to read a lot, check the home work of the students. To preserve vision, it is necessary to include in the diet products with high content of vitamin C and polyunsaturated fatty acids (omega-3). So for breakfast prepare oatmeal porridge with blueberries and a handful of pine nuts, drink orange juice, and if you are inclined to fullness, give preference to dishes from cabbage (not necessarily white - do not forget that there are still colored, Brussels, broccoli and kohlrabi) and fish of medium fat content (mullet, sardine, carp, carp, tuna, trout).