When you start planning a week's diet, you can consider the following 1 1 nutrition options:
1. Cook the salmon quickly.
Salmon is an important nutritional source of vitamin B- 12, vitamin D, selenium, omega -3 and protein, and it is also considered that it can prolong life and fight against heart disease and cancer. It is easy to cook delicious salmon fillets with boiling water and white wine. Add some lemon, parsley and capers, and you will get a delicious treatment.
2. pita roast chicken
Another protein source is roast chicken. Add a few slices of roast chicken and onion, a tablespoon of tomato feta mixture, lettuce and olives to the sliced pita cake. You can also add some yogurt sauce and alfalfa sprouts to increase the Mediterranean flavor.
Baked carrots
Carrots are an important source of antioxidants and vitamin A, which is very useful for keeping skin healthy. You just need to put 12 carrots in olive oil, salt and pepper. Then put them in a pan and bake them in the oven for about 20 minutes. Add some dill or parsley, and your inner rabbit will thank you for several days.
4. Avocado roast chicken eggs
Get a healthy dose of omega -3 through this simple two-in-one breakfast or lunch. First, you must remove the core of the avocado, and then put the avocado on a small baking tray. Beat an egg into a small glass and pour it into the peel of the avocado pit. The avocado pit does not exist. Season with salt, pepper, garlic sauce or hot sauce, and bake at 450 degrees 12 minutes.
5. This Brussels sprouts
A cup of Brussels sprouts every day can provide you with vitamins C and K, as well as a lot of nutrients such as potassium folate, B vitamins and manganese. You can cook with very hot olive oil and a little salt and pepper. Add some honey and vinegar to make it more irresistible.
6. five minutes of hummus
Hummus is rich in protein, fiber and healthy fat, which is a delicious dip for vegetables. Put a can of chickpeas, 1/4 cups of lemon juice, about 1/4 cups of sesame paste, a clove of minced garlic, two tablespoons of olive oil, half a teaspoon of cumin powder and a pinch of salt into a food processor. Add a little Chili powder before serving to make the pizza more energetic.
7. Lots of sweet potato cornflakes
Use sweet potato chips instead of unhealthy corn chips. Sweet potato chips are rich in vitamins A and C, calcium, potassium and iron. Slice the sweet potato. Then, add olive oil, Chili powder, garlic powder, salt and pepper and bake for 40 minutes. Serve with avocado slices, salsa and fresh coriander.
8. Pumpkin noodles
If you want a light, carbohydrate-free pasta substitute, you must try this variant made of slender zucchini ribbon (made by vegetable peeler). Pour olive oil and garlic into the pot and cook for one minute. Then add some chopped fresh tomatoes and some parmesan cheese and start eating. Even an Italian mother would agree.
9.cauliflower pizza
If you've always dreamed of a pizza with no grains and fewer than 300 calories, you need to try this. Grind cauliflower heads in a food processor and heat them in a microwave oven for about five minutes. Spread on a baking tray and bake for about 15 minutes. Add some pizza sauce, cheese, tomatoes, basil, red pepper slices and other favorite vegetables. Then, bake for five minutes.
10. Pumpkin Spice Granola
Celebrate the arrival of autumn with your own homemade pumpkin spice cereal. Pour maple syrup on oatmeal, pumpkin seeds, almonds or pecans, mix and bake in a 350-degree oven for about 20 minutes. Let granola cool, then add milk or yogurt to taste the harvest season.
1 1. Baked strawberry parfait
Baked strawberries are rich in vitamin C and fiber, which makes strawberries sweeter and is the perfect way to make light desserts. Bake strawberries on wooden skewers for a minute or two, and then eat them with Greek yogurt and granola. Keeping healthy doesn't mean you have to give up all the delicious things in your life!