MONDAY
B • 1 large glass ' Smoothie ' ( 7 days a special diet drink baklava - 225-340 grams) )
' Smoothie ' materials
• 1 cup skim milk• 2 tablespoons yogurt diet• ¾ cup of oatmeal ready retted• 2 teaspoons peanut butter• 2 teaspoons of chocolate protein powder• 6 pieces of broken ice floe1 serving 56 to 225 grams
Per serving nutritional value of smoothie
• 220 Calories• 12 grams of protein• 29 grams of carbohydrates• 4 g fat ( 1.5 ounces)• 3 grams of fiber• 118 milligrams of sodium
1. refection
• 2 teaspoons peanut butter• Raw vegetables ( as you like )
Lunch
• Whole wheat bread turkey or beef sandwich consisting of• 1 cup skim milk• 1 apple
2. refection
• 30 grams almonds• 1 ½ cups berries
Dinner
• ' Mas Macho Meatballs '' Mas Macho Meatballs ' materials ( 4 persons)
• 1 pound extra-lean ground beef• ½ cup crushed saltine crackers• 1 large onion Sliced• 1 clove garlic, minced• 1 tablespoon of flax seed or protein powder• 1 jar of tomato juice ( 455 grams)• ½ cup sliced half-fat mozzarella cheese' Preparation of Mas Macho Köftesi
Ground beef, crackers, onion, garlic and flax seed or protein powder to form golf ball- sized balls in the mix. Heat your non-stick grill pan and brown the meatballs on all sides until the fry. Grilled accumulated in the oil , add the tomato sauce poured . The mixture is warming up meatballs dipping fork to ensure that they cook more quickly . After cook, stirring while serving on the grate mozzarella cheese .
Per serving Mas Macho ' nutritional value of Köftesi
• 569 Calories• 38 grams of protein• 65 grams of carbohydrates• 19 grams fat ( 6 grams saturated )• 10 grams of fiber• 1,341 mg sodium3 refection
• 225-350 grams ' Smoothie '
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