How to cook 7 dishes in half an hour and eat right the whole week
Of course, everyone would like to eat right during the day. But if you forgot to put fresh vegetables in a container and take sliced vegetables with you, and a vending machine with crackers, chips and chocolate bars is dangerously close, then I won’t be surprised if you have a snack with a bag of salted nuts. If you are familiar with this situation and you find yourself in it more often than you would like (however, I would not refuse to look at that superman who never got into such situations!), Then read on. I will tell you how I conduct my continuous weekly struggle for a healthy diet. All you need is half an hour on Sunday to cook these dishes and eat healthy for a week.
1. Brown rice
Menu for the week: brown rice
It is so simple that you can cook it while you sleep. Use a double boiler or a slow cooker: this will save you time. Wait for the rice to cool, transfer it to a container and put in the refrigerator. You can use rice all week in various combinations: make a salad with vegetables and olive oil for lunch; mix with baked or thawed vegetables, warm – and a great side dish for chicken or fish is ready!
2. Iced green tea
What could be better than a cold refreshing drink! I often make a large jug of cold green tea with lemon and mint and put it in the refrigerator. Hungry, I open the refrigerator, see this jug and understand: this is what I really need now! After all, we often take thirst for a feeling of hunger. Bonus: the catechins contained in tea protect the skin from the harmful effects of the sun and make the waist thinner.
3. Hard boiled eggs
When the time for a snack approaches and you feel sick from a sore apple or yogurt, try an egg with chopped carrots. Hard-boiled eggs are as easy as shelling pears, they are convenient to take with you. I leave a few in the fridge at work to freeze the worm at noon. It is not only convenient, but also useful: eggs contain protein and low-calorie.
4. Night oatmeal
Menu for the week: oatmeal
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Take a couple of tablespoons of oatmeal in the evening, pour in skim milk and put it in the refrigerator overnight. In the morning, cut half a banana, add a teaspoon of flaxseed and a pinch of cinnamon – a delicious and nutritious breakfast is ready! Adding different fruits and berries (frozen ones are great, you should put them in the microwave for a couple of minutes), you will get several variations of this breakfast with different tastes.
5. Raw vegetables
Slice carrots, celery, broccoli, cauliflower, bell peppers and put in a large bowl. When going to work, put some vegetables in a container, adding hummus or guacamole in a separate container. If before leaving work, you have a bite of vegetables with sauce, this will help you moderate your appetite and not pounce on food as soon as you get home.
6. Baked vegetables
Menu for the week: baked vegetables
I know, I know, you already thought about it! It’s simple: take broccoli, cauliflower, zucchini, bell peppers and other vegetables, drizzle with olive oil and herbs and bake in the oven at 180 degrees until tender. You can add them to your omelet for breakfast, take them in a container to work to have a snack, add nuts, or use as a side dish for dinner. Remember: when you eat vegetables, you eat right!
7. Salad without salad
If you are tired of the good old leafy salad, you can do without this ingredient. Cut carrots, celery, bell peppers – this will be an excellent basis for a variety of salad options. Add feta, shrimp, corn, baked or boiled chicken. An excellent sauce will be made from natural yogurt and lemon juice or yogurt and grainy mustard. Just keep this base handy, and your meal is already 75% ready!