This is the tenth day of your dietary effort and you may have come across the problem of having to have lunch or dinner in the restaurant. In the next part of our 30-Day Weight Loss series with LucentPerfection.com, we advise you to choose the right meals and not to go against the rules of balanced meals.
It is still a short time, but perhaps according to our sample meals you are better oriented, what your food should consist of and how much you can afford. And you should stick with it even when selecting a meal at the restaurant.
Even when reading the menu, avoid dense soups with a thickened bowl, fried food, and cream sauces. Choose grilled meals, roast meat, fish or seafood instead.
Those who do not like meat can choose pasta or risotto with a higher proportion of vegetables and low-fat cheese. Watch again with cream sauces.
Also suitable is a vegetable salad with cheese, lean meat, fish or egg. But beware of dressing. It should be without mayonnaise, ideally made from vegetable oil and balsamic vinegar.
When choosing a meat supplement, avoid fries, croquettes, potato pancakes or cream potatoes.
Grilled or stewed vegetables, celery fries, or salad. This supplement gives you fiber, does not cause a rapid increase in blood sugar, it also contains vitamins and minerals. If your restaurant does not have anything in this menu, then you can choose for example boiled potatoes.
Dining menu on the 10th day
The sample menu that we bring you daily is only indicative. Everyone has different needs and therefore can not satisfy everyone, but he can help you.
This is designed for a 70-kilogram woman who has a sedentary job and a five-meal diet a day. Men should be about a third more in all portions.
In the recommended meal menu, you will find five different meals each day so you can combine them according to your taste, but also your possibilities and time. If you do not mind eating the same food several times in a row, you can customize the menu.
The energy value will always be around 6,000 kJ (remember that the oil value is also calculated in the pellet). The nutritional composition is rich in fats (40-50 g/day) and protein (90-105 g/day). Dining menu has a reduced carbohydrate content (100-130 g/day).
Download the shopping list for this week Remember that the last meal should be 2.5 to 3 hours before bedtime. If you do not sleep until later, do not be afraid to eat in the evening. This last meal should be made up of vegetables and less protein – such as a vegetable salad with a piece of cheese.
Fruit and vegetables can be varied in the menu according to the seasonal menu.
Today, the nutrition specialist included kefir in the diet. It is a fermented milk drink that contains beneficial yeast and bacteria. It is a great source of probiotics. It maintains the intestinal microflora in good condition, thereby enhancing immunity.
Recommended meal for today
|Breakfast – goat cheese with chives
Spread bread (1 slice) with spreads of goat cheese (50 g) and chives. Serve with cucumber (in quantity according to taste).
Snack – fruit bowl
150 g of fruit (seasonal – apples, kiwi, orange) mixed with a spoon of white yogurt in a bowl.
Lunch – turkey breasts with pineapple
Turkey breast (150 g) cut into cubes and bake in a pan. Pineapple (30 g) peel and dice, add to the pan to the meat and together we rest. Serve with wild rice (100 g).
Snack – Fast snack
uncooked kefir (1 cup)
Dinner – broccoli soup
Cut the onions (1 pc.) And bake them in the butter (ghee). We cut 1 smaller potato and “breed” 1 broccoli. Add to the chopped onion and pour about 1 liter of broth (or water), leave for about 15 minutes to boil. Then mix it with a bar mixer. Finally, add salt and pepper. Tip: The soup is great with a little-grated cheese. For dinner, just 1 plate.
Exercises on Day 10
Today’s main physical activity should be walking. Get out of the house early in the morning and go to work on foot. If you have too far, get off the stop or two before.
At home, we have chosen two exercises for you to strengthen your whole body.
1st exercise – whole body + aerobic activity
Stand straight, put your hands above head, jump when getting back, go in the shuffle, put your hands in front of you, move your legs backward (you should stand up), right back in the shuffle and jump up. And repeat the same.
The recommended number of repetitions is 10 to 20, two to four series, but of course, it depends on whether you start with the exercise or you are strengthening for a long time.
2nd exercise – strengthening the upper half of the body
Put on the stomach, hold your palm on the level of the fuselage (between the waist and the shoulder), hold your left hand with your palm. With the exhale, lift your right hand upward, push the pan into the washer (the position of the “Cobra” on one hand), deny your toes and raise the buttocks upwards, the legs stretched and propped just like the right hand. Then, with a touch, return back to the “Cobra” position and then bend your right hand and return to the starting position on the mat. And change hands.
The recommended number of repetitions is 10 to 20, two to four, but the same is true of the first practice. Select the number according to your skill.