1., Fit breakfasts
Depending on your taste and various allergies, you can have a good breakfast with porridge with berries and even protein powder, rice, eggs with lots of vegetables, or even wholemeal toast with high-meat chicken breast, light mozzarella and vegetables.
2., Their ten o'clock, snacks
A balanced diet is characterized by the fact that it can contain four to five meals. So it doesn’t hurt to think about ten-hour and / or snack meals as well. This time too, it’s a good choice for wholemeal bread or puffed rice with circled and sliced light Trappist cheese, for the intake of essential fats for a student treat or other seeds, possibly a little good quality peanut butter.
You can toss in a wholemeal tortilla stuffed with chicken breast and vegetables in the afternoon after lunch.
3., Main meals: meats
At lunchtime, it’s worth solving your protein intake with some kind of meat. Lean meats include chicken breast, turkey breast, and various fish (such as tuna). Beef can also fit into a calculated diet (such as a 20 percent minced beef). And for a meat-free diet, tofu is recommended, which triggers meat.
4., Main meals: side dishes
In addition to protein, some healthy carbohydrate sources are part of a balanced menu. These include jasmine rice, couscous, quinoa, millet, boiled potatoes, chickpeas.
5., Dinner
It is a very good decision to eat low-fat or semi-fat cottage cheese with bananas for dinner. Cottage cheese contains a slow-absorbing protein that largely covers the body’s nocturnal protein needs. It is better to eat protein-rich foods a few hours before bedtime.
6., Fruits, vegetables
Consumption of vegetables and fruits throughout the year is very important. Any vegetable (snake cucumber, lettuce, tomato, pepper, etc.) and any fruit (banana, apple, blueberry, avocado, etc.) is a good choice to reach its summer peak.
7., Mineral water
Fluid intake is an essential part of a healthy lifestyle. It is recommended to consume half a deciliter of water per kilogram of body weight per day, so for example, for a 60-pound person, 3 liters, but for a 90-pound person, it is ideal to consume 4.5 liters in one day.
8., Tiny pleasures
Even on a stricter diet, if about two weeks have passed and all the rules have been followed, there will be some rewards. A curd Rudi, an ice cream or a cake doesn’t ruin what you’ve achieved so far, and even periodic “refilling” of carbs can even speed up fat burning.
In summary, the list can be composed of:
- oats,
- rice,
- snake cucumber,
- some mixture of vegetables,
- salad,
- low-fat or semi-fat cottage cheese,
- tomato,
- wholemeal toast,
- rye bread with reduced carbohydrate content,
- wholemeal tortillas,
- light trappist cheese,
- light mozzarella,
- puffed rice,
- egg,
- chicken breast ham,
- circled
- couscous,
- chickpeas,
- millet,
- potato,
- natural yoghurt,
- cottage cheese,
- Jasmine rice,
- chicken breast fillet,
- Turkey breast,
- canned tuna,
- tofu,
- student treat
- mineral water,
- almond milk,
- green tea, nettle leaf tea,
- sugar-free ketchup,
- peanut butter.
