1. Graham pizza toasts 4 cheeses
440 kcal protein: 30 fat: 19 carbohydrate: 41
Graham roll - 1 pc
Light mozzarella cheese - 50 grams
Yellow gouda cheese - 25 grams
Blue cheese - 15 grams
Parmesan - 8 grams
Tomato passata - 2xtbsp
+ chives
Curry chicken tortilla
500 kcal protein: 32 fat: 18 carbohydrate: 53
Whole wheat tortilla - 1 pc
Chicken fillet - 100 grams
Olive - 5 grams
Coconut milk - 30 grams
Onion-20 grams
Rice - 20 grams
Lettuce - a handful
Arugula (optional) - a handful
A handful of spinach
Paprika - 80 grams
Garlic - clove
Chives -5 grams
Parsley - 5 grams
+Curry spice, granulated garlic and oregano
3. Meatless hamburger buns
570 kcal protein: 24 fat: 16 carbohydrate: 90
Graham roll - 2 pcs
Mozzarella - 45 grams
Tomato - 4xslice
Onion - a few slices
Pickled cucumber - 20 grams
Canned corn - 10 grams
Sriracha - 5 grams (optional)
Garlic - clove
Natural yogurt - 2xtbsp
Light mayonnaise - a teaspoon
4. Cream of baked vegetables
460 kcal protein: 19 fat: 18 carbohydrate: 62
Pepper-1 pc
Tomato-2 pcs
onion-1/2 pcs
Garlic clove
Carrot-1/2 pcs
Olive - 10 grams
Mozzarella - 30 grams
Graham bread - 70 grams
+Vegetable broth
5. Sweet chocolate rice
400 kcal protein: 21 fat: 9 carbohydrates: 9
Rice -40 grams
Chocolate pudding - 1/2 package (90 grams)
Banana - 40 grams
Blueberries -20 grams
Cashew nuts - 12 grams
00:00-00:21 Introduction
00:22-02:10 Graham pizza toasts 4 cheeses
02:11-05:05 Curry chicken tortilla
05:05-05:22 My DIETS and ebooks
05:23-07:08 Meatless hamburger buns
07:09-08:15 Cream of baked vegetables
08:16-10:08 Sweet chocolate rice
Негізгі бет Ойын-сауық 5 DAYS 5 DINNERS / Delicious FIT recipes
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