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Here's what to eat for yourself fitness coaches after school
Looking at the immaculate figure of coaches, and I want to ask - what people eat with a perfect body
? Most likely, you are representing their main diet otherwise. However, professionals in the menu can be quite varied and tasty. Of course, it depends on the type of load and energy costs.
< Website gathered for you to prove that the source of protein or reducing the energy can be very delicious. From now on, do sports with taste!
Roll with shrimp and vegetables
Ingredients:
5-7 shrimp 1 drop of sesame oil 2 tbsp. l. soy sauce a few leaves of cabbage 2 sheets of thin lavash pepper to taste Method:
1. Boil and pour boiling water shrimp. Dipping them in a mixture of sesame oil and soy sauce.
2. On the pita bread spread layers of shredded cabbage, sliced bell pepper and shrimp. Sprinkled with soy sauce and wrap.
Chicken with coriander and lime
Preparation:
4 chicken breast juice of 2 limes (about 4 tablespoons of juice.). 1 hour. l. ground cumin ½ hours. l. sea salt ½ hours. l. ground black pepper ⅛ hours. l. cayenne pepper ½ cup chopped fresh cilantro 1 tbsp. l. olive oil cooking
In a large bowl or large sealed package put chicken breasts, fresh lime juice, ground cumin, sea salt, black pepper, cayenne pepper and fresh cilantro. As the mix to chicken completely covered with marinade. Cover with plastic wrap (or close tightly package) and put them in the refrigerator for no less than 30 minutes, preferably 2-3 hours, to marinated chicken better. Heat the frying pan with the olive oil over medium heat. We took out the chicken and place in the hot oil. Cooking breast until they are to be lightly browned on both sides - about 4-6 minutes on each side. We give "rest" for about 5 minutes, then cut into slices and serve.
Strawberry and peach smoothie in a bowl
Ingredients:
1 ripe peach sliced pitted 1 frozen banana 1 cup of fresh strawberries, cut in half ¼ cup dry rolled oats ⅓ cup unsweetened almond milk 2 hours. l. Honey ¼ h. liter. ground cinnamon for decoration: muesli, coconut chips, sliced peaches and strawberries Preparation:
In a blender put the peach, frozen banana, fresh strawberries, oatmeal, almond milk, honey and cinnamon. Banana should be frozen in advance, it will add a creamy consistency smoothies, and will not need to add ice, which may dilute the flavor. Beat until smooth. Pour the cocktail into a bowl. Decorate with sliced peaches, strawberries, muesli and grated coconut. However, you can use to decorate anything like it. To fruit is immersed in a cocktail, they should be cut very thinly.
Smoothies kale cabbage with pineapple and spinach
Ingredients:
1/2 cup coconut milk 2 cups cabbage kale 1, 5 cups of pineapple < 1 banana a handful of spinach Preparation:
Cabbage and spinach hands tear into small pieces. Banana purify and cut into slices. The flesh of pineapple cut into cubes. Put all ingredients in a blender and blend until smooth.
Protein banana muffins
Ingredients: < br>
5 ripe bananas 1 beaten egg 1 hour. l. vanilla extract 1 ½ cups flour coarse ½ hours. l. ground cinnamon 1 hour. l. baking soda ⅛ hours. l. salt 1 cup of 70% dark chocolate a large crumb Coconut oil for the lubrication of the form Preparation:
Preheat oven to 180 degrees. In a large bowl, mash the bananas, add the egg and vanilla. Lay off. Mix sugar, eggs and vanilla. Add the baking soda and salt and mix properly. In a separate bowl mix the flour, cinnamon, baking soda and salt and mix thoroughly. Merge mixture, add the chocolate chips. Pour the mixture into a greased cake pan. Bake 20-25 minutes until golden brown, check the readiness with a toothpick. Before serving cool.
Eggs stuffed with paste of chickpeas
Ingredients:
12 eggs, hard-boiled 1 cup canned chickpeas 2 red onion 2 tbsp . l. mayonnaise (can be replaced with Greek yogurt) 2 tbsp. l. lemon juice 1 tbsp. l. Dijon mustard 1/2 hours. l. sea salt 2 tbsp. l. chopped parsley Preparation:
Drain the water from the jar with chickpeas. Gently wash it and obsushivayut. Onions finely chop. The eggs cut in half. Gat yolks with a spoon in a bowl and mix until a homogeneous puree state. Add the yolks to the chickpeas, red onion, mayonnaise (or yogurt), lemon juice, Dijon mustard. Season with salt. Knead and mix well with a fork. We spread the eggs on a plate and add 1 tablespoon of the filling in each half. Before serving, decorate with parsley.
"Muffins" with lentils and spinach
Ingredients:
100 g green lentils 100 g spinach 2 chicken eggs 6 egg whites 2 cloves garlic a pinch of nutmeg paprika to taste salt and pepper to taste Preparation:
Lentils are washed with cold water, bring to a boil and cook for about 15 minutes. Recline in a colander. Beat the eggs and egg whites. Adding to it chopped spinach leaves, garlic, peeled and squeezed, then lentils. Salt, pepper, add the paprika and nutmeg. All thoroughly mixed. The resulting mixture is spread in the form of muffin and bake in a preheated 180 degree oven for 20 minutes. Serve the dish warm.
Toast with strawberries and peanut butter
Ingredients:
1 slice wholemeal bread 2 tbsp. l. peanut butter 6 strawberries 1/2 hours. l. Honey Preparation:
Bread dried in the hot dry skillet. My strawberries, remove the stalk and cut into thin slices. Bread lubricates peanut butter, pour the honey. On top lay a strawberry.
A high omelette
Ingredients:
1 hour. l. olive oil 2-3 beaten eggs + 3 additional protein 5-6 small leaves of spinach 2 tbsp. l. ham, diced ½ thinly sliced mushroom ¼ h. liter. salt ⅛ hours. l. ground black pepper 2 tbsp. l. grated cheddar cheese Preparation:
Heat the olive oil over medium heat in a small skillet. Put all ingredients except cheese into a small bowl and mix well. After the oil is warmed up, we pour into the pan and cook a lot of 2-3 minutes without stirring. With a soft spatula, lift the edges of the egg mixture slowly and tilt the pan so that the mixture of crude flowed and baked through. Repeat until the omelet is not propechetsya completely. It usually takes about a minute or two. Carefully, without breaking omelet, we raise it with a spatula and sharp turn over to the other side, we are preparing a further 1 minute. Sprinkle with half cheese omelet, bend it in half and cover with second half. Cook for another minute. Serve hot.
Crimson energy balls
Ingredients: < br>
1¼ cups coconut ½ cup raspberries ½ cup almond 4 pitted dates ¼ cup dried cranberries ¼ cup almond oil Preparation:
We spread ½ cup coconut in a food processor and grind slightly. We shift into a bowl. Put ¾ cup coconut and other ingredients in a food processor. Mix until smooth. Hooking a lot of spoon, form a ball hands, sprinkle it with coconut or laminating on a plate with chips so that the coconut firmly stuck to the ball. Repeat this procedure until the end of the whole berry filling. We shift the balls on a plate and put in the refrigerator at least 2 hours before serving. Store in an airtight container.
organic ginger-carrot cocktail
Ingredients: strong >
3 carrots medium size 2-3 cm root ginger 1/2 cup of water 1 apple Preparation:
Clear the carrot, apple and ginger. Cut the ginger into thin slices, apple - cubes. Squeeze the carrot juice. Put in the bowl of a blender all the ingredients and mix until smooth. If necessary, add water until you get the desired consistency of the cocktail. Strain through a sieve and pour the resulting mixture into glasses and garnish ready to drink carrot chips or carrot rings.
Toast with avocado and egg
Ingredients: strong >
4 slices of wholemeal bread 4 eggs Salt to taste Black pepper to taste 1/2 avocado Basil feed The olive oil to taste Preparation:
At the request of slightly dried bread dry hot pan on both sides. Bread sprinkled with olive oil. Avocado mash with a fork and a knife smear on bread. Preheat over medium heat another frying pan. Cooking fried eggs. Carefully cut the excess protein. On top lay out the avocado flesh fried egg. Salt, pepper, basil and decorate with toast served to the table.
Shrimp Greek
Ingredients:
1 tbsp. l. olive oil 3 cloves garlic 400 g canned tomatoes 450 g shrimp 1/2 cup parsley < 1 cup feta cheese Lemon juice to taste Preparation:
Garlic shred. Tomatoes cut into cubes. Finely cut parsley. Shrimp purify and crumble feta. Heat the olive oil in a frying pan over medium heat. Add the chopped garlic and fry for 2-3 minutes, until the garlic begins to reddening. Increase the fire. Add the tomatoes and cook, stirring, until the sauce thickens. Add the parsley to the pan and shrimp. Cook shrimp until soft. Add the feta. Cook until feta is golden brown. We spread the dish on a plate and serve.
Fried rice with brown rice
Ingredients: strong >
6 shrimp 6 gherkins 2 eggs 2 tbsp. l. sesame oil 300 g brown rice 2 tbsp. l. soy sauce nori sheets Preparation:
Shrimp (can be any seafood, and combinations thereof), cook until cooked completely cleansed from the shells and cut into pieces of 2 cm Pickled cucumbers chop into cubes 1 cm Excellent go any "vinegar" products -.. Capers, marinated artichokes, onions. Leves nori can cut with scissors, it will be the decor. A couple of eggs in a bowl vzobem. For maximum fire raskalivaem pan with a thick bottom (ideal to take a wok), add sesame oil. If the fragrance is too strong for you, use the olive. When the oil begins to crackle, pour in the eggs. Constantly breaking their wooden spatula, make scrambled - small flakes. When the eggs are well-fry, add the cucumber and shrimp. Fry minute. Then, nori, and another 30 seconds. At the end add the brown rice. It should be already cooked. And the most perfect, if it is yesterday. So he will have time to dry out, and we do the hands. Pour 2-3 tbsp. l. soy sauce. Fry 2 minutes so that the rice became rougher, slightly covered with a crust. To do this, you need to stir the rice constantly and crashing his shoulder blade literally risinki. Ready rice served immediately.
Cold beet soup
Ingredients:
2 large beets 4 small cucumber 1 bunch green onions 1 bunch of parsley 1 bunch dill 1 tbsp. l. lemon juice 2 tbsp. l. low-fat yogurt 5 eggs 1 hour. l. sea salt Preparation:
Boil the beets until tender and cool. Also cools the water in which it is boiled. In a food processor (or grated) rub beets and cucumbers. Herbs (dill, parsley and green onions), finely ground with a knife. All the ingredients are poured into the beet broth. Add the lemon juice and salt (to taste). Boil the eggs. Separate the yolks from the whites. Cut into cubes proteins. When serving add a low-fat Greek yogurt (high in protein), and egg whites.
salad with roast beef and stewed cherry tomatoes
Ingredients: < /
500 g beef thick edge salt and pepper to taste 1 small cucumber 3 radish 250 g cherry tomatoes 1 clove garlic 1 sprig of basil 200 g salad mixtures 1 tbsp. l. pine nuts
4 tbsp. l. extra virgin olive oil 2 tbsp. l. white wine vinegar 2 hours. l. Dijon mustard and other spicy salt and pepper to taste Preparation:
Season with salt and pepper beef. In a frying pan over high heat warm up 1 tbsp. l. vegetable oil. Fry the meat on all sides until golden brown. Put in a fireproof dish and put in a preheated 180 degree oven. We hold 15-20 minutes before roasting "medium" or longer if you like. The finished meat is taken out of the oven and put on the board. Relinquish side. Radish and cucumber three on the Korean grater or cut into thin strips. For the filling put all the ingredients in a bowl and stir with a fork to form an emulsion. Put in a bowl of salad and stir so that the dressing covered every leaf. Tomatoes cut into halves (or quarters if they are larger). In a frying pan over medium heat, warm up 1 tbsp. l. olive oil. Put the tomatoes and fry, stirring constantly, 1 minute. Add the grated garlic and finely chopped basil and fry for half a minute more. Remove from the pan. Roast beef cut into thin slices. In a plate put the salad mixture, add the meat, tomatoes, cucumber, radish. Sprinkle with pine nuts and decorate with thin toast.
Photos on the preview: kitchenmag / asweetpeachef
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