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http___furaj.ba_detoksikacija-sejkom-bobice-za-dorucak__1.xml
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We know you’ve been there: You start a new fitness plan and, encouraged and excited, you hop on the scale a week later only to find the dial has gone…up? Ugh! You might try to comfort yourself with the old refrain that muscle weighs more than fat (it does!), but chances are just as good that your upped activity level has brought with it an accidental increase in calories, too. (Go from walking to running in just 30 days!) To keep you feeling full, satisfied, and motivated, we’ve designed a 7-day eating plan just for you. Click through to see your 1,770-calorie-a-day plan from Walk Off Weight—complete with snacks and desert. Plus: You can download your own meal plan at the end. Bon appétit! BREAKFAST: Touch-of-Honey Berry Smoothie + Slice Toasted Whole-Grain Bread with Butter TIME: 5 min 1 container (6 oz) reduced-fat blueberry yogurt ½ c frozen raspberries 1⁄4 c fat-free milk 1½ tsp honey 1 slice whole-grain bread ½ tsp margarine COMBINE the yogurt, raspberries, milk, and honey in a blender. Blend until smooth. Prepare one slice of bread in your toaster; slather on ½ tsp butter. NUTRITION 335 calories, 5 g fat, 2 g saturated fat, 11 g protein, 63 g carbohydrates, 4 g fiber, 298 mg calcium, 238 mg sodium LUNCH: Chicken Garden Salad + Whole-Grain Crackers and a Nectarine TIME: 10 min 2 c greens ½ med tomato, chopped ½ cucumber, sliced 1 grilled chicken breast, sliced 2 Tbsp salad dressing 3 whole-grain crackers 1 nectarine 1 c fat-free milk COMBINE your veggies and place chicken breast on top. Dress to taste, and then finish with your crackers and nectarine. NUTRITION 543 calories, 15 g fat, 3 g saturated fat, 42 g protein, 63 g carbohydrates, 10 g fiber, 370 mg calcium, 661 mg sodium SNACK: Strawberries + Chocolate Pudding TIME: 2 minutes 10 med strawberries 1 fat-free chocolate pudding cup WASH your strawberries, peel off the lid of your pudding, and indulge! NUTRITION 163 calories, 0 g fat, 0 g saturated fat, 3 g protein, 37 g carbohydrates, 4 g fiber, 85 mg calcium, 200 mg sodium DINNER: Broiled Salmon and Rice + Asparagus and Side Salad TIME: 30 min 4 oz broiled salmon ½ c steamed asparagus 1 tsp tub margarine ½ c cooked brown rice 1 c tossed salad 1½ Tbsp salad dressing 1 c fat-free milk BROIL your salmon to desired doneness (or approximately 8 minutes per side). While it’s cooking, steam your asparagus until bright green—about 5 minutes—then top with margarine. Toss some greens with your salad dressing, and when the salmon is done, serve it atop brown rice. NUTRITION 531 calories, 20 g fat, 4 g saturated fat, 40 g protein, 47 g carbohydrates, 6 g fiber, 327 mg calcium, 456 mg sodium DESSERT: Frozen Yogurt + Fruit and Nuts ½ c light churned ice cream or frozen yogurt 3⁄4 c sliced strawberries 1 Tbsp chopped walnuts NUTRITION 198 calories, 7 g fat, 1 g saturated fat, 5 g protein, 30 g carbohydrates, 4 g fiber, 127 mg calcium, 46 mg sodium Don’t worry, we’re not leaving you hanging on day 1. To fill up on delicious dishes all week long, download our FREE 6-day slimming diet for athletes.
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Nemojte dozvoliti da vas zavaraju svojim ružičastim okusom. Bobice aktiviraju enzime za detoksikaciju, a đumbir stimuliše probavu. Foto: pixabay.com Porcija za dvoje 1 šoljica smrznutih nezaslađenih malina 3/4 šoljice hladnog nezaslađenog bademovog ili rižinog mlijeka 1/4 šoljice smrznutih otkoštenih trešanja ili malina 1 1/2 kašika meda 2 kašike sitno ribanog svježeg đumbira 1 kašika mljevenih sjemenki lana 1-2 kašike svježe cijeđenog soka od limuna Ubacite sve sastojke u blender i dodajte sok od limuna po želji. Blendajte dok ne dobijete glatku kašu. Naspite u 2 hladne čaše. Nutritivna vrijednost (po porciji): 112 kalorija, 1 g proteina, 26 g ugljikohidrata, 3 g vlakana, 1.5 g masti, 0 g zasićenih masti, 56 mg natrija.