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!
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.