Omelette in Greek with tomatoes and Feta cheese
2 portions
Preparation: 10 minutes
Preparation of the recipe: 4-6 minutes
If time is pressing, instead of omelette cook scrambled eggs in the usual way, often mixing eggs with a spatula or a wooden spoon. Eggs are an excellent source of high-quality protein, 4 g of which is contained in one egg white. Olive oil for frying; Proteins of 6 large eggs; 1/2 teaspoon dried oregano; 1/2 cup fresh tomatoes, diced; 1/2 cup green paprika, diced; 2 tbsp. spoons of crumbled Feta cheese; salt and ground black pepper.
Preparation of the recipe:
Sprinkle with olive oil a large non-stick frying pan and heat it over medium heat. Whisk egg whites with oregano. Pour the mixture into a frying pan and cook for 3-5 minutes (until the proteins are fully fried), using a spatula, often lifting up the omelet and turning the frying pan to still raw protein to the bottom. Put on one half of the omelette tomatoes, paprika and Feta cheese. Using a spatula, cover the vegetables and cheese with half an omelet. Season with salt and pepper to taste, cut the omelet into 2 parts and serve. Nutritional value of one portion (1/2 omelet): 30% fat (3.6 g, 2 g saturated fat), 20% carbohydrate (5 g), 50% protein (14 g), 1 g fiber, 97 mg calcium, 1 mg of iron, 347 mg of sodium, 109 kcal.
Quinoa salad with shrimps and sesame oil
4 servings
Preparation: 10 minutes
Preparation of the recipe: 10 minutes
Quinoa is the only whole grains that are very rich in proteins and contain all the essential amino acids. 1 cup of raw quinoa; 450 g of ready-made peeled shrimps of medium size; 1 yellow or red sweet pepper, peeled and cut into cubes; 3 tbsp. spoons of chopped coriander; 2 finely chopped plum of green onion; 2 tbsp. spoons of rice wine vinegar; 1 tbsp. a spoon of sesame oil; salt and ground black pepper.
Preparation of the recipe:
In a medium saucepan pour the quinoa with two glasses of water, put on a strong fire and bring to a boil. Reduce heat, cover with lid and cook for 10 minutes, until all the liquid is absorbed, and the croup will not become transparent. Remove from heat and mix with the following ingredients. Season with salt and black pepper to taste. Nutritional value per serving: 21% fat (6 g, 1 g saturated fat), 44% carbohydrate (31 g), 35% protein (25 g) 4 g fiber, 40 mg calcium, 3 mg iron, 199 mg sodium, 281 kcal.
Chicken with curry, brown rice and green peas
4 servings
Preparation: 10 minutes
Preparation of the recipe: 15 minutes
Chicken meat is an excellent source of valuable lean protein, brown rice is rich in fiber and B vitamins, and sour cream contains calcium that strengthens bone tissue. 2 teaspoons of olive oil; 1/2 cup of onion, diced; 2 cloves of extruded garlic; 1h. a spoon of finely chopped fresh ginger; 450 g chicken breast without bones and peel, cut into pieces 2.5 cm in size; 2 teaspoons of curry powder; 1/2 tsp ground coffee coriander; 1/2 teaspoons of salt; 1/4 tsp ground black pepper; 1 cup unsalted chicken broth; 2 cups of raw brown rice; 1 cup of frozen green peas; 1/2 cup low-fat sour cream; 2 tbsp. spoons of chopped green onions.
Preparation of the recipe:
In a large non-stick frying pan, heat the oil over medium heat. Lay the onions, garlic and ginger and fry for 2 minutes. Add the meat and fry for about 3 minutes until it is browned from all sides. Add curry, coriander, salt and black pepper and mix well. Add chicken broth and bring to a boil. Reduce the heat and cook for 10 minutes - until the chicken is ready. Meanwhile, in a medium-sized saucepan, boil 2 cups of water. Pour the rice and simmer for 8 minutes. Add the green peas, cover and cook for 2 more minutes, until all the liquid has absorbed. Remove the chicken from the fire and mix it with sour cream and onions. Serve by laying on top of rice with peas. Nutritional value per serving (a glass of meat mixture, two-thirds of a glass of rice with peas): 16% fat (7 g; 1 g saturated fats), 48% carbohydrates (48 g), 36% protein (36 g), 4 g fiber , 73 mg of calcium, 2 mg of iron, 502 mg of sodium, 399 kcal.
Why are very strict diets doomed to failure?
In short, a diet based on malnutrition can not benefit the body, In novices, a sharp reduction in calories often causes a diuretic effect. This means that the initial reduction in kilograms, which you see on the scales, is not the result of losing fat, but only the liquid that the body loses. If you get less than 1,200 calories per day (that is, less than the minimum amount needed by most women to support the work of all body systems), you are sure to use muscle mass instead of fat. If you eat less than the required minimum of calories just to maintain the function of breathing and all organs (the number of calories varies, but it is about 900 per day), your body will go into starvation mode; as a result, he will not part with even a drop of his valuable energy reserves (namely fat). Among other disadvantages of debilitating diets are lack of energy, poor sleep, constant hunger and excessive irritability. In general, if you observe a diet that is too strict, restricting the use of calories, your emotional state will also not be very pleasant, the nutritionists explain.