A balanced diet is the basis of a healthy lifestyle, especially for those who are actively training. The inclusion of protein dishes in the diet helps maintain muscle mass, control appetite and improve the general condition of the body.
Eatthis.com has collected six tasty and healthy recipes that coaches and nutritionists love. These dishes are easy to cook, and they will help to make your diet more diverse and effective.
According to dietetologists -education -Timhi Lakatos Sheems and Lesy Lakatos, these delicious recipes can completely change your attitude to daily meals.
1. Night oatmeal with orange cream
Timhi and Liski call this version of oatmeal with their “favorite breakfast, which is enough to take with you.” Cooking does not take much time: just mix the ingredients in the bank, shake a little – if you want – and leave in the refrigerator for the night.
The composition includes Greek yogurt, and a low -cost milk is a real protein charge at the beginning of the day. “Just mix everything in the container – and let the dish prepare while you sleep. This is ideal for those who are constantly in motion, ”say the Gemini nutrition.
All -grain oatmeal add energy from slow carbohydrates, and oranges are an excellent source of vitamin C, which supports the immune system and contributes to the production of collagen necessary for healthy skin.
2. Stripes with the taste of chocolate brown
This protein drink is a favorite after training in food twins. “We love this strip and drink it after training as a nutritious dish on the go,” they share.
The main ingredient is whey protein with a chocolate brown color. To prepare, you need to take two measuring spoons of this powder, add a little almond milk, one banana, a spoonful of peanut pasta and half a glass of ice.
3. Baked salmon with vegetables
If you value simplicity and taste, this is a dish for you. Salmon on a deck with vegetables is one of those recipes that cannot be spoiled, even if you are not in the kitchen.
“Even a small piece of salmon weighing 113 g contains almost 30 g of protein. In addition, omega-3 fatty acids that are useful for the heart improve the function of the brain and help reduce inflammation, which complicates weight loss, ”the twins say.
This recipe is a universal addition of any vegetables to your taste, place everything on a baking sheet, bake, and at the end a spray with lemon juice and dinner is ready.
4. Vuganskaya as with avocado and lentils
“We love this recipe – it is very simple and fast. We cook it in less than half an hour. In each part – about 20 g of protein and 14 g of fiber, which exceeds the average daily speed of most people (about 12 g), ”say nutritionists.
The lentil adds to the dish of a “meat” taste, so it is easy to serve even to those who miss the traditional one. In addition, this dish helps to avoid the desire of sweets. Avocado gives cream and saturation and helps the body to better absorb nutrients, such as vitamin C and beta-carotene.
“Thanks to the combination of protein and fiber, blood sugar levels remain stable, and you will not need sweets,” the twins explain.
5. Chicken cutlets for hamburgers with forest blueberries
These original chicken cutlets with the addition of forest blueberries are cooked very quickly, and the diets describe them as “extremely juicy with a beautiful sweet note.” They are not only tasty, but also useful, ideal for supporting a slender waist.
“Despite the fact that this recipe and low-calorie content, it contains high grams of protein-27 in each burger, which helps maintain a feeling of satiety for a long time.
Prepare most of the cutlets at the same time, freeze them, then just heat them in the oven or in the microwave when you need a quick and healthy dinner. To make the dish even more balanced, add stewed vegetables, fresh salad instead of a bun and tomatoes.
6. Oatmeal with cinnamon and banana for losing weight on the stomach
This oatmeal with cinnamon and banana, which helps to reduce fat in the abdomen, is quickly prepared and rich in protein. “Instead of classic oatmeal, which can significantly increase blood sugar and not satisfy hunger for a long time, this recipe helps to stabilize sugar, maintains weight loss and fills the body with protein,” says the twins of the diet.
This breakfast avoids sharp fluctuations in energy, which often cause craving for sweets and overeating. In addition, the natural sweetness of cinnamon makes this breakfast pleasant without the need to add sugar.
Earlier, OBOZ.ua published what mistakes interfere with weight loss.
Source: Obozrevatel
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