DAY 2
Care
Movement
Strength
Nutrition
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:
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.