On the example of our one-day menu you will realize how easily you can hasten your metabolism. It is enough to cook lean and at the same time rich in protein and cellulose meals.

Breakfast: a cup of oatmeal cooked in 1 cup of skim milk with 1 tbsp. of dried cherries or cranberries, 1 tbsp. of chopped walnuts, 1 tbsp. of brown sugar, 180 ml of orange juice. Nutritional value: 379 calories, 17% Fat {7 g, of which 1 g — saturated}, 16% protein {15} g, 67% carbohydrates, {64 g}, 4 g of cellulose, 536 mg calcium, 134 mg sodium.


Comments. Oatmeal based on skim milk is a great way to speed up the metabolism in the morning. It contains nourishing cellulose, complex carbohydrates and proteins. You also get a good recharge of calcium, which is not only good for teeth and bones, but it also prevents the deposition of fat in the body.


Snack: Fruits and yogurt: mix 1 / 2 peeled and divided into slices orange, 1 / 2 sliced apple, 1 figs cut into 4 pieces, 150 g of non-fat yogurt and 1 tbsp. of fruit jam. Serve with a glass of Borjomi and a slice of lemon. Nutritional value: 257 calories, 3% Fat {less than 1 gram, of which less than 0.5 g saturated}, 16% protein {1} g, 81% carbohydrates {52 g}, 5 g of cellulose, 391 mg calcium, 133 mg sodium.


Dinner: 1 / 2 cup of vegetable soup with 1 tsp. of low-fat sour cream, 1 / 4 cup baked beans, 1 slice of rye bread with 28 g low-fat grated cheese. Spinach salad with mango: mix 2 cups of chopped spinach with 1 tbsp. of chopped red onion and half of a sliced mango. Add 2 tbsp. of wine vinegar. Nutritional value: 431 kcal, 13% Fat {6 g, of which 2 g are saturated}, 20% protein {22 g}, 67% carbohydrates, {72 g}, 10 g fat, 473 mg calcium, 1374 mg sodium.


Comments. Soups and other liquid food saturate good as well as high-calorie solid food. Spinach salad with mango tastes like cake and it allows to satisfy the demand for sweet. Mineral water quenches thirst without adding extra calories.


Afternoon snack: 1 / 2 cup of mashed chickpeas cooked in water, spread on pita bread cut into triangles and decorate with strips of sweet red pepper. 1 glass of aerated mineral water. Nutritional value: 274 calories, 11% Fat {3 g, of which less than 0.5 g are saturated}, 17% protein {12 g}, 72% carbohydrates {49 g}, 19 g of cellulose, 54 mg calcium, 246 mg sodium.


Comments. Puree of chickpeas and pita bread are low in fat, so you can be satiated until supper.


Supper: Grilled salmon with honey-mustard sauce: in a large bowl mix 1 tsp. of honey, 1 tsp. sweet mustard, 1 / 2 tsp. balsamic vinegar and 1 crushed garlic clove. Now spread this mixture on salmon {120 g}, and leave it for at least 2 hours {you can marinate the fish in the morning and leave in the refrigerator until evening}. Fry in the grill for 3 minutes on each side.1 small baked potato with 1 tsp. of finely chopped green onions and 2 tbsp. of lean cream, 1 cup of steamed asparagus, with 1 / 2 tsp. of red pepper. Nutritional value: 409 calories, 28% Fat {13 g, of which 3 g are saturated}, 30% protein {31 g}, 42% carbohydrates, {43 g}, 5 g of cellulose, 78 mg calcium, 126 mg sodium.


Comments. In this low-calorie supper protein, fiber and carbohydrates are in balance. They will provide you with the necessary energy.


Snack before bedtime: Cut 1 pear into cubes, add 1 tbsp. of raisins and 1 tbsp. of brown sugar. Put in preheated oven for 3-5 minutes until sugar is melted. Nutritional value: 181 calories, 5% Fat {1 g, of which less than 0.5 g are saturated}, and 2% proteins {1 g}, 93% carbohydrates, {42 g}, 4 g of cellulose, 35 mg calcium, 7 mg sodium.


Nutritive value of diet: 1931 kcal, 15% Fat {31 g, of which 7 g are saturated}, 19% protein {92 g}, 66% carbohydrates, {322 g}, 38 g fat, 1,567 mg of calcium, 2020 mg sodium .

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