Eating right is especially important on hot days to feel good. And don’t think eating right is eating boring vegetables. Here is an approximate menu for a few days – choose your favorite dishes and your body will repay you with excellent well-being.
The first day
- For breakfast, you can prepare a cottage cheese casserole with fresh berries. Take 250 grams of low-fat cottage cheese, 2 eggs, a tablespoon of sugar, salt, soda, lemon juice, a glass of any available berries, butter to grease the mold. Combine the ingredients and bake the casserole for 15 minutes in the oven.
- Have a yogurt snack before lunch.
- For lunch, cook buckwheat porridge with a steamed cutlet made from lean meats.
- For an afternoon snack, treat yourself to some oatmeal cookies with a fresh berry smoothie.
- For dinner, bake chicken fillet with herbs and vegetables, make a vegetable salad.
Second day
- Breakfast – oatmeal or porridge with berries, which are available in season.
- For the second breakfast, have a snack with a glass of low-fat kefir with pumpkin curd. To prepare it, take 250 grams of cottage cheese, 2 egg whites, 250 grams of pumpkin puree, 10 grams of brown sugar, half a teaspoon of cornstarch. Mix everything with a blender and place in the tins. Bake the cookies at 180 degrees for an hour.
- For lunch, cook steamed vegetables and steamed fish, sprinkling with lemon juice.
- Whisk a berry and fruit smoothie for an afternoon snack.
- For dinner, bake a veal chop and boil the asparagus beans.
The third day
- For breakfast, make zucchini pancakes with low-fat sour cream.
- For the second breakfast, drink low-fat kefir with marshmallows or meringues.
- For lunch, cook meatballs with buckwheat or rice porridge, with a salad of herbs and vegetables.
- For an afternoon snack, have green tea with a slice of low-fat goat cheese.
- Prepare Thai salad and fish for dinner. For this recipe, take 400 grams of sea fish, 2 cloves of garlic, 2 chili peppers, salt, a mixture of peppers, any greens. Peel the fish and stuff with garlic and peppers, salt, cover with herbs and bake in foil for 20 minutes.
And remember that there is food that is dangerous to eat in the summer and you should be especially vigilant with street food.
Be healthy!