DAY 2
Care
Movement
Strength
Nutrition
Watch the lecture on guidelines in nutrition: what it is, why restrictions don’t work, why too much control can be harmful, and how to make your nutrition healthier using guidelines.
What you eat
When you go shopping for the next time, add to your usual foods something from the following list:
In the next few days try using all the new things that you got - cook them, mix them, try new recipes. We hope our easy recipes video will get you inspired!
Three meals a day is the simplest system: less planning, less cooking, less thinking about food. Eating three times a day is the minimum that helps you avoid severe hunger and overeating. You can eat more often, but no less than three times a day, thus it would be much more difficult to fall into a nutritional chaos.
We don't tell you how big or small a serving should be, because you are to find a comfortable meal size on your own.
How you eat
To answer the question of how to eat, we are giving you the following guideline - recommendations on the dish composition. Save the infographic to your phone or print it out and hang it in a visible place. This would help you compare what is recommended with what you have on your plate.
You don’t have to follow such a ratio of products in every meal. Try to have at least two dishes, following the recommendations from the infografic
00:00–01:00 — Sandwiches
There are no strict rules for sandwich making: take the ingredients that are on hand and make your own on.
Here are some combos:
- Whole wheat burger bun + cream cheese + cucumber + arugula + radish + smoked salmon
- Whole wheat burger bun + cream cheese + whole grain mustard + cheese + prosciutto + cucumber + cilantro
- Whole wheat burger bun + cream cheese + olives + cherry tomatoes + arugula
- Whole wheat bread + cream cheese + spinach + cucumber + boiled egg
- Whole wheat bread + cream cheese + spinach + avocado + fried egg
01:00–01:30 — Oatmeal with fruits and berries
For 1 serving, pour over 4-6 spoons of oats with boiling water and cover it for 2-3 minutes.
While the oatmeal rests, prepare other ingredients. We had mangoes and berries.
Just put everything in the bowl. You can also add some plain yogurt or cottage cheese.
Sprinkle the oatmeal with chia seeds or any other seeds on top.
01:30–02:00 Overnight oats
You will need a glass or a jar, 4-6 tablespoons of oatmeal and a glass of yogurt. Any plant based milk is fine too.
Pour ingredients into a jar in layers. Decorate with berries and fruits. For crunch and taste, you can sprinkle muesli on top.
Such oatmeal can be prepared overnight and eaten in the morning. Great for when you don't have time to cook. If you are not preparing the meal in the evening - the oatmeal needs to rest for at least half an hour, so all the ingredients will soak and become soft.
02:00–03:00 — Baked vegetables with chickpeas and tofu
Tip: It is easier to make plenty at once to mix with different whole grains and protein sources. You can bake only vegetables and store them in the refrigerator in a closed container and then add to meals.
You can take other vegetables, and replace tofu and chickpeas with fish or chicken.
Cut vegetables the way you wish. It is important that their size is approximately the same, otherwise large pieces will be raw, and small pieces will be burnt.
Place chopped vegetables on a baking sheet. Add other desired ingredients next to them.
To cook chickpeas, you need to soak them overnight. Drain the water before cooking, pour over with vegetable oil, season with salt and spices. We had turmeric, curry and pepper mix.
Cut tofu, add oil and spices. We had a mixture of herbs.
Bake the whole dish with tofu and chickpeas for 15 minutes at a temperature of 200 degrees Celsius.
If you make this dish with chicken or fish, first put them on a baking sheet. Bake to the state of "almost done." Then add vegetables on a baking sheet and bake for another 15 minutes.
In order for vegetables to stay beautiful and bright, keep track of time. It is better to let them crunch a little than become soft and faded.
03:00–03:40 — Plate method meals
Take any vegetables and leafy greens and make a salad out of them. Add oil, sour cream or yogurt to your taste. Mix with whole grains, some protein (we had canned beans) and there you have the perfect portion according to all recommendations.
03:40–04:10 — Perfect Salmon
Put the steak on a hot frying pan without oil. Roast for 2-3 minutes until about half the thickness of the steak from the side of the skin turns white - this is an indicator of readiness. Then turn it over and cook for another 2-3 minutes. Reduce the heat and cover the pan with a lid. To get a juicy steak, cook it for no more than 7-10 minutes, otherwise it becomes dry.
To serve the dish like in a restaurant, you need to take a contrasting plate, we have a blue one. Put some whole grains in the center, add vegetables of 2-3 colors next (we have corn, carrots, peppers, red cabbage and broccoli) and put the salmon steak on top.
You can also complete the dish with a slice of lime and yogurt sauce.
