Okay, today’s meals will be full with proteins, so you know what you gotta do: do your workout and don’t give up! But wait to see what we’re talking about and you’ll see it will be worth the effort!

proteins

Meal n.1

Mushroom surprise

Whole egg                                                                                  2

Egg white                                                                                   2

Mushrooms                                                                                235gr

Onions                                                                                       100gr

Slice of whole-grain bread                                                           1

  • Proteins overload, right? First, let’s prepare them! Put the mushrooms and the onions in a pan and cook them for about 10 minutes. In the meantime, mix the eggs with a little bit of salt and put them in the pan as well. Cook for about 5 more minutes and serve with one slice of whole-grain bread.

Meal n.2

Club sandwich

Slices of chicken/turkey breasts                                                   2

Slices of whole-grain bread                                                          2

Low-fat cream cheese                                                                 2tbsp

Lettuce

1 kiwi

  • Proteins again, right? Put the low-fat cream cheese on the slices of bread, and then put the 2 slices of chicken/turkey breast as well as the lettuce. Now, cut the sandwich in half diagonally, so that you get 4 equal pieces. Save the kiwi for dessert.

Meal n.3

Chicken tortilla

Whole-grain tortilla                                                                       1

Grilled chicken                                                                              75gr

Tzatziki dressing                                                                           1tbsp

Lettuce

  • Grill the chicken with olive oil. Once you’ve finished grilling, smear the tzatziki dressing on the tortilla and put the grilled chicken. Roll the tortilla and serve with lettuce.

Meal n.4

Pasta with feta cheese

Pasta                                                                                             120gr

Reduced-fat feta cheese                                                                 80gr

Boiled broccoli, carrot and cauliflower                                              235gr

  • Grill the chicken with olive oil. Once you’ve finished grilling, smear the tzatziki dressing on the tortilla and put the grilled chicken. Roll the tortilla and serve with lettuce.

Meal n.5

Salmon and baked potato

Small baked potato                                                           1

Salmon fish                                                                       1

Tomato sauce                                                                    2 tbsp

Broccoli                                                                             235gr

Slice of lemon                                                                    2

Olive oil

Salt and pepper

  • Bake one small potato with a little bit of salt. Grill the salmon with salt and pepper and top it with tomato sauce and lemon. Serve with boiled broccoli.

 

 

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