3 base recipes for losing weight

day 1

Lunch spinach salad with tofu (about 250 kcal)
Ingredients. 70 g tofu, 2 tsp apple cider vinegar, 1 tsp lemon juice, 40 g spinach leaves, salt, pepper, 2 tsp olive oil, 1 go spring onion, 1/2 hand clove garlic, 1 tsp goat pistachios, 1 tbsp chive rolls
Preparation. Cut the tofu into 1/2 cm thick slices and strain into 1 teaspoon vinegar and lemon juice. Wash spinach, drain. Mix 1 teaspoon of vinegar with salt, pepper and 1 teaspoon of oil. Fry the tofu in remaining oil for 3 min, spin to spinach. Briefly fry the tofumarinade, spring onion and clove of garlic in the roasting stock, pour over it. Sprinkle with pistachios and chives. Dinner Falafel (about 570 kcal)
Ingredients. 10 g of flaxseed, 10 g of sesame seeds, 1 carrot, grated, 1 handful of mushroom, 1/4 cooked onion, 1/2 clove of garlic, 1 teaspoon of olive oil, salt, 40 g of pistachios, 30 g of almonds, 25 g of sunflower seeds ( Soaked in water for 30 minutes), 1 tsp. Parsley, cumin, 1 teaspoon lemon juice, pepper
Preparation. Flaxseed and sesame mix, set aside. Mix the carrots, mushroom, onion, garlic and oil in another bowl with salt. Mix pistachios, almonds and sunflower seeds to a granular consistency, add to the vegetable mixture. Season with parsley, cumin, lemon juice and pepper. Form 3 cm balls, roll in flaxseed and sesame mix, bake on baking tray for 40 minutes at 110 В°.

day 2

Lunch vegetable stew with asparagus (about 195 kcal)
Ingredients. 1 tbsp oil, 1/2 hand onion, 2 tbsp parsley, 500 ml vegetable soup, 400 g green asparagus, in pieces, 1 carrot, thin slices, 50 g leek, finely chopped, slightly grated organic lemon peel, Nutmeg, 1 tsp. Go lovage, salt, pepper
Preparation. Fry the onion in oil until glassy, ​​add soup, simmer for 10 minutes. Simmer with remaining ingredients for another 10 min. Dinner Yellow Thai Curry (about 475 kcal)
Ingredients. 1/2 lemongrass, 1 teaspoon coconut oil, 1 tbsp curry paste, 40 g melanzani, 200 ml coconut milk, 1/2 yellow pepper, 20 g mangetout, 25 g green asparagus, 30 g cherry tomatoes, 75 ml water, 2 leaves basil leaves , Soy sauce
Preparation. Peel lemongrass, chop. Steam in coconut oil over low heat for 2 minutes. Fry curry paste for 2 minutes. Cut halved melanzani into thin slices, add half of the coconut milk and simmer for 5 min. Cut the peppers into strips and simmer for another 5 min. Add asparagus, mangetout, halved tomatoes, remaining coconut milk and water and simmer for another 5 min. Season with basil and soy sauce.

Day 3

Lunch Raw spring rolls (about 250 kcal)
Ingredients. 4 rice paper rolls, 1 nori algae, cut into 4 pieces, 2 handfuls of bean sprouts, 1 carrot, 1 zucchini, 1 spring onion, 1/4 cucumber, 1/4 chinese cabbage, 1 tbsp. Coriander, 50 g tofu, diced
Preparation. Soak rice paper in cold water for 1 min., Remove, pat dry, cover with algae. Cover with sprouts, stripped vegetables, coriander and tofu in the middle, rolling carefully and tightly. Dinner barley with spinach (about 390 kcal)
Ingredients. 50 g of barley, 1/8 l of water, 1/2 of onion, 1 tsp of olive oil, 1/16 l of soy milk, 1/4 cube of vegetable soup, 200 g of spinach, 1 clove of garlic, 50 g of Whole grain bread
Preparation. Simmer barley covered in water for 1 hour and let it swell for another 1 hour. Fry the onion in oil, add the barley with brew, soy milk and soup cubes, simmer for 25 minutes. Add the spinach and cook for another 5 min. Press garlic, fry bread dry, mix in both.