Breakfast: Greek Yogurt
Ingredients: 250g unsweetened Greek yogurt; 70g fresh berries such as blueberries, strawberries; 2 teaspoons crushed almonds, walnuts...; 1 teaspoon honey; a little cinnamon powder.
Directions: Pour Greek yogurt into a bowl or cup; top with fresh berries and sprinkle with seeds; drizzle with honey and finally a sprinkle of cinnamon.
Lunch: Grilled vegetable and lentil salad
Ingredients: 250g green lentils; 750ml water; 1 medium green zucchini, thinly sliced; 1 red bell pepper, cut into pieces; 1 yellow bell pepper, cut into pieces; 1 small red onion, thinly sliced; 200g cherry tomatoes, halved; 60g fresh basil leaves, chopped; 2 cloves garlic, minced; 2 tablespoons vinegar; 3 tablespoons extra virgin olive oil; salt and pepper.
Perform:
Rinse the lentils and place in a pot with water. Bring to a boil, reduce heat and simmer for 20-25 minutes. Drain and let cool.
Preheat the oven to medium-high heat. Brush the zucchini and bell peppers with olive oil and season with salt and pepper. Grill the vegetables until golden brown, about 5-7 minutes per side. Remove from the oven and let cool slightly.
In a large salad bowl, toss together cooked lentils, roasted vegetables, cherry tomatoes and chopped basil.
In a small bowl, whisk together minced garlic, vinegar, and extra virgin olive oil to make the dressing. Drizzle the dressing over the salad.
Mix all ingredients together gently and it's ready to use.
Snack: Almond and berry smoothie
Preparation: 125ml unsweetened almond milk; 60g unsweetened Greek yogurt; 120g mixed berries; 1 tablespoon almond butter; 1 tablespoon chia seeds; Ice cubes.
Directions: Add almond milk, Greek yogurt, mixed berries, almond butter and chia seeds, and a few ice cubes to a blender and blend until smooth. Pour into a glass and enjoy.
Dinner: Grilled salmon with steamed broccoli
Preparation: 170g salmon fillet; 1 cup broccoli; 1 tablespoon olive oil; lemon juice; salt and pepper to taste.
Perform:
Preheat oven to 375°F (190°C). Place salmon fillets on a baking sheet lined with foil.
Drizzle olive oil and lemon juice over salmon. Season with salt and pepper.
Bake for about 15-20 minutes or until salmon flakes easily with a fork.
While salmon is baking, steam broccoli until tender to serve alongside.
Put everything on a plate and you have a nutritious, healthy dish without worrying about blood sugar problems.
