EXPERT DIET RECOMMENDATIONS•••

Dietary Recommendations••

Spring Diet from the Experts

  Morning:

  Slice Whole Wheat Bread

  4 Olives

  3 Spoons of Honey

  Tomato Parsley

  Tea And Other Herbal Teas Unsweetened Or 3 Soup Spoons Muesli (In A Half-Fat Bowl Of Milk)

  That

  Sweet K Meal A Plate of Vegetable Dish Made With Olive Oil (Celery, Chard, Spinach, Leek Without Rice)

  Or Salad + Vegetable Soup Or Tarhana Soup

  Evening

  Boiled Or Grilled White Or Red Meat + Salad + Yogurt

  Can Be Changed At Noon And In The Evening.

  2 Portions of Fruit A Day Can Be Eaten In Between (A Portion Is The Size Of An Orange)

  3 liters of water should be drunk additionally

Mixed Vegetable Meal on the Grilled

 55 kcal / portion

 Oven for 2 people is brought to 200 degrees.

 Materials

 1 carrot

 1 eggplant

 1 zucchini

 1 tomato

 2 tablespoons of olive oil

 5-6 sprigs of fresh basil leaves

 1 packet of seasoned vegetable powder

 Grilled Mixed Vegetables Preparation

 Slice the peeled eggplant in thin circles.  Cut the carrots in half and slice them into thin sticks, then cut the zucchini in half and cut them into longitudinal thin slices.  Slice the tomato in round.  After arranging all the vegetables you have prepared in an oven dish, pour the olive oil on it.  Leave the ingredients together with the fresh basil leaves and seasoned vegetable powder for 10 minutes.  Grill the seasoned vegetables in an oven grid set at 200 degrees for about 10-15 minutes, until browned on both sides.

Baked Green Lentil (Lean)

 182 kcal / serving

 for 4 people;  The oven is set to 150 degrees.

 Baked Green Lentil Meal Ingredients

 2 cups of green lentils

 1 onion

 4 tomatoes

 10 stalks of parsley

 1 clove of garlic

 1 stalk of fresh thyme

 1 lemon

 Salt, pepper

 2 tablespoons of water

 Preparation of a Green Lentil Dish in the Oven

 Soak the lentils in water for 1 night and strain the next day.  Boil the lentils in water you added salt for half an hour and strain.  In another pan, turn the finely chopped onion, garlic, chopped parsley and thyme stems with the juice of 1 lemon for 5 minutes.  Pour the boiled lentils on a medium tray, add the onion mixture, sprinkle salt and pepper and mix.  Peel the tomatoes, cut them into small pieces and add to the lentil mixture.  Sprinkle 2 spoons of water and bake in a preheated oven for 20 minutes.

Pasta with basil with tomatoes

 230 kcal / portion

 for 2 person;  January moderate

 Pasta Ingredients with Tomato and Reyhan

 • 100 gr whole wheat spaghetti pasta

 2 large tomatoes

 3 cloves of garlic

 2 tablespoons grated light cheddar cheese

 1 tablespoon dried basil

 Half a tablespoon of light margarine

 1 teaspoon of sunflower oil

 Half a teaspoon of granulated sugar

 Salt

 Preparation of Pasta with Tomato and Reyhan

 Boil the pasta in plenty of water.  Grate the tomatoes and cheddar cheese in separate containers.  Melt the light margarine, add the finely chopped garlic and fry it until it starts to smell.  Add the tomatoes and powdered sugar and continue frying.  Roast it for 7-8 minutes and add basil to the mixture and add salt and salt.  Remove the sauce from the heat.  Add the sauce on boiled pasta and serve with grated cheddar cheese.

Cheese Chicken Shish Kebab

 212 kcal / serving

 Oven for 2 people is brought to 180 degrees.

 Cheese Chicken Shish Kebab Ingredients

 1 chicken breast

 200 g light white cheese

 1 tomato

 3-4 green peppers

 2 spoons of olive oil

 Preparation of Chicken Shish Kebab with Cheese

 Divide the chicken breast, feta cheese, tomato and long pepper into 4 equal parts.  Crush chicken breasts to make them thinner and open the inside.  Put evenly sliced ​​feta cheese into each and wrap it.  Arrange the chickens you have wrapped with tomatoes and peppers in two bottles and put 2 spoons of olive oil on them.  Cook the chicken shish kebab on the grill for about 30 minutes until golden brown.

Turkey Steak with Vegetables and Curry

 215 kcal / serving

 January low fever for 2 people

 Turkey Beef With Vegetables and Curry Ingredients

 • 2 turkey steaks

 • Half a medium zucchini

 • 1 bell pepper

 • 2 cloves of garlic

 • 2 tomatoes

 • 2 stalks of leeks

 • 2 tablespoons of olive oil

 • 1 tablespoon of apple cider vinegar

 • 1 teaspoon of curry

 • Half a glass of lean turkey meat juice

 • Salt

 Preparation of Turkey Steak with Vegetables and Curry

 Slice the courgettes.  Extract the bell pepper and divide it into 8.  Grate the tomatoes, finely chop the garlic.  Put the leeks that you chopped into strips in the middle of the turkey steaks and wrap them in a roll.  Secure both ends of the roll with toothpicks.  Arrange the turkey rolls in a large saucepan, pour 2 tablespoons of olive oil on it and cook over low heat until the turkeys turn brown.  Drizzle vinegar on it and shake the pot.  When the pungent smell of the vinegar disappears, add the pumpkin, pepper, garlic and tomato to the pot and continue cooking.  Add curry and turkey broth and cook for about 20 more minutes until the turkeys are soft.  After setting the salt and let it rest for 5 minutes with the lid closed, serve.

 Brussels Sprouts Potatoes

  130 kcal / portion

  4-person oven 175 degrees

  Brussels Sprouts Potato Ingredients

  20 Brussels sprouts

  2 boiled potatoes

  1 clove of garlic

  3 tablespoons grated light cheddar cheese

  1 teaspoon of flour

  1 teaspoon of olive oil

  2-3 tablespoons of milk

  1 tablespoon of cream

  1 teaspoon of ground red pepper

  1 teaspoon of salt

  Brussels Sprout Potato Preparation

  Put the Brussels sprouts in boiling water, boil for 5 minutes, strain, then pass through cold water.  Chop the boiled potatoes into cubes.  Chop the garlic.

  Fry the flour with 1 teaspoon of olive oil until the color of the flour changes.  Continue cooking, stirring, until the mixture thickens, add garlic and salt.  Place the potatoes and Brussels sprouts in a baking dish and sprinkle with ground red pepper.  Pour the sauce you have prepared on it and sprinkle the grated cheddar cheese and cook in the oven for 20 minutes.