Make you lose weight, but also keep it stable
An average office worker (whom the majority of our readers are) has the basic and most various food intake for a supper. In the morning we get up too early and rush to work, during the lunchtime we have a snack in public self-catering cafeteria, and only for supper we can prepare such a desirable dish.
So, what is necessary to make evening food intake “harmless” to our weight?
The answer is simple – just to opt for useful, tasty and not high-calorie dishes.
Usually supper recipes consist of several dishes and various separate products because variety is a major factor of any power supply system that can not only make you lose weight, but also keep it stable.
On average, each recipe contains 599 calories, 25% of fat (21 gram), 51 % of carbohydrates (79.6 gram), 24 % of protein (37.4 gram), 12.1 gram cellulose, 243 microgram Calcium, 225 microgram folic acid, 8 microgram Ferum.
Recipe No. 1.
Fish with vegetables and rice.
- 90 gram salmon (or any other red fish) stewed in lemon juice with fresh parsley.
- 100 gram stewed vegetable mix: asparagus string beans or asparagus with a carrot and an onion.
- 40 gram boiled rice
Salad from spinach
- 200 gram young spinach
- 50 gram tinned or fresh tangerine or orange
- 1 small red onions
- 2 tsp. low-calorie Italian seasoning
In addition. You can make the given salad traditionally with a cucumber and a tomato.
Recipe No. 2.
Chicken breast with vegetables
- 120 gram baked chicken breast (dip chicken breast in the frothed whites of eggs and bake at temperature 180CO for 20 minutes).
- 100 gram steamed broccoli.
- 1 average-sized potato baked with 1 tsp. oil, 2 tsp. fat-free sour cream, seasoned with fresh onion.
- 1 baked apple (Remove an apple core, put 2 tsp. honey, 1 tsp walnuts and 1 tsp raisin in apple). Bake at temperature 180CO for 45 minutes.
Recipe No. 3.
A hen with vegetables in Mexican way.
- 100 gram chicken breast fillet prepare on a grill (in mode of grill in oven). Meat is preliminary presoaked in the seasoning that consists of 2 tsp soya sauce and 1 tsp olive oil.
- 40 gram green salad
- 30 gram Salsa sauce
- 50 gram brown rice
- 100 gram carrots stewed with orange juice (1 tsp), fresh ginger (1 tsp). Salt and pepper to your taste.
Recipe No.4.
A tofu ragout
- 120 gram tofu stew in olive oil (1 tsp) with 1 carrot, 30 gram onions, 30 gram parsley, 4 champignons, half red pepper and 1 tsp soya sauce with garlic, vinegar, chilli.
- 100 gram boiled brown rice.
In addition fruit salad.
- 1 kiwi fruit, 1 orange, 1 tsp rum extract, 2 tsp pulp coconut.
Recipe No.5.
- 90 gram grilled meat
- 1 average potato baked with 1 tsp butter
- 100 gram carrot and green peas mix
Caesar salad
- 200 gram green salad, dill, parsley, onion, cucumber, seasoned with 1 tsp olive oil.
Recipe No.6.
A halibut-grill with vegetables.
- 120 gram halibut (or other similar white fish) prepared on grill. 100 gram string beans stewed in chicken broth with ground almonds (1 tsp)
- 50 gram boiled brown rice.
- 200 gram vegetable salad: greens, cucumber, tomato, pepper.
