4-day menu and grocery list by Gabi Pugliesi –

Doctors, nutritionists and nutritionists are unanimous in saying that each person needs an individualized menu, which will take into account not only your desire to lose weight or gain muscle, but also your body’s needs according to all your day-to-day activities. , genetics, physical type… Knowing this, smart girl, it’s not by copying everything that Gabi eats that the magic will happen (also because the menu below shows just a few options of what she can take in her lunch box), agreed?

Read too: 5 strategies by Gabriela Pugliesi to avoid slipping on the diet

shopping

See what can’t be missing from Gabi’s grocery list:

FRUITS

– Banana
– Kiwi
– Pineapple
– Avocado
– Strawberry
– Raspberry
– Watermelon

VEGETABLES AND LEAVES

– Asparagus
– baby lettuce
– Escarole
– Cabbage
– Broccoli
– Carrot
– Mushrooms (various types: shiitake, mushroom, portobello)
– Spinach
– Pumpkin
– Pod

PROTEIN

– Egg
– Lean white fish (tilapia, sea bass, sole, hake)

HEALTHY INDUSTRIALIZED

– Palm heart
– Nuts
– Unsweetened iced tea
– Coconut oil
– Low carb protein bar
– Gelatin
– zero greek yogurt

OTHERS

– Water
– Popcorn
– Chia
– Ginger
– cayenne pepper

PROTEIN SHAKE

Ingredients:
• 40 g of cooked sweet potato
• 1 col. (Oats Soup
• 1 col. (soup) of chia
• 1 scoop of whey protein
• 150 ml of water

Way to do: Beat everything in the blender.
Yield: 1 cup.
Calories: 64 (without filling) and 92 (with yogurt and jam).

CHICKEN MUFFIN WITH SWEET POTATOES

Ingredients:
• 220 ml of warm water
• 2 col. (soup) shallow coconut sugar
• 1 col. (soup) filled with yeast
• 130 ml of homemade chicken broth (water in which the chicken was cooked)
• 2 cups. (tea) boiled and mashed sweet potato with peel
• 3 cups. (tea) cooked and seasoned shredded chicken
• 5 eggs
• 1 col. (soup) of green banana biomass
• 5 egg whites
• 2 cups. (tea) fine oat flour
• Flaxseed to taste

How to do it: Heat the oven to 180°C. In a pan, heat the water. When it is lukewarm, turn off the heat, add the sugar and the biological yeast and let it rest for 5 minutes. Beat the broth, eggs, egg whites, biomass and sweet potato in the blender until obtaining a homogeneous mass. Place on a platter and mix with the flour. Then add the shredded chicken and mix again. Then add the fermentation and stir until the ingredients are all incorporated. Separate the contents into muffin tins with 100 grams each, sprinkle the flaxseed and bake them in the oven for 45 minutes (or until golden).
Makes: 18 to 20 muffins.
Calories: 144.