Balanced menu to gain health and energy –

Even those who are well on the scales need a balanced diet in carbohydrate, protein It is fat to make the most of the summer. Rich in fiber and antioxidantsthe menu suggested by nutritionist Daniela Cyrullin, from Nutri & Consult, in São Paulo, still helps cell renewal (reduces wrinkles!) and guarantees energy for you to work out.

EVERY DAY WHEN WAKE UP (IN FASTING)

• Antioxidant shot: 1/2 glass (100 ml) of water with juice of 1/2 lemon, 1 col. (coffee) of turmeric and 1 col. (coffee) ginger powder

BREAKFAST

OPTION 1
• Green juice: 1 cup. (tea) watercress blended with 1 glass (200 ml) of coconut water, 1/2 apple and 4 green ice creams (recipe below) or juice of 1 lemon, 1 handful of fresh parsley and another of fresh basil, 1 slice of ginger)
• Functional egg: 1 scrambled egg with 1 col. (coffee) of coconut oil, 1 pinch of turmeric and 1 col. (tea) chia seed

OPTION 2
• Antioxidant shake: 1 frozen banana mixed with 2 strawberries, 1 glass (200 ml) of almond (or rice) milk, 1 tbsp. (tea) flaxseed and powdered ginger
• 3 thin slices of sweet potato, cooked and sprinkled with powdered cinnamon and grated coconut

OPTION 3
• Anti-aging juice: 1 cup (200 ml) of coconut water mixed with 1/2 cup. (tea) chopped mango, 1 pitted date, 1 col. (coffee) of turmeric, 1 col. (coffee) cinnamon powder, 1 col. (coffee) of powdered ginger, 1 pinch of powdered cloves and another of nutmeg and 1 col. (tea) coconut oil
• Crepioca with strawberry: 2 egg whites and 1 yolk beaten, 1 tbsp. (soup) of tapioca gum and 1 pinch of salt (grill on both sides in a non-stick frying pan). Stuff with 3 chopped strawberries

MORNING SNACK

OPTION 1
• 1 fruit + 2 Brazil nuts

OPTION 2
• 1 cup. (tea) of dried coconut in pieces (or pineapple tartar: 2 slices of pineapple chopped and mixed with the juice of 1 lemon, 1 tablespoon of grated coconut and 1 chopped fresh mint)

OPTION 3
• 6 cherry tomatoes and 6 olives (or 2 tablespoons of mixed nuts: almonds, cashews, sunflower seeds, walnuts and unsalted macadamia nuts)

LUNCH

OPTION 1
• 1 fillet (150 g) of chicken breast seasoned with lemon and green salt (recipe below) grilled with sesame oil and sesame seeds
• 1 cup. (tea) diced Japanese pumpkin roasted with rosemary, a little salt and 1 drizzle of extra virgin olive oil • 2 col. (soup) of broccoli sautéed with 1 pinch of turmeric

OPTION 2
• 1 fillet (150 g) of hake seasoned with lemon and green salt, breaded in a mix of linseed flour and sesame seeds, roasted or grilled

OPTION 3
• 1 medium fillet (100 g) of grilled filet mignon • 4 col. (soup) of boiled chickpeas (or cassava puree)

AFTERNOON SNACK

OPTION 1
• Fruit (apple, pear, 1/2 papaya, 1/4 avocado) with 3 col. (soup) grated coconut • 5 almonds • 3 col. (soup) of whey or vegetable protein (pea, rice) beaten with 1/2 cup (200 ml) of coconut water (or water)

OPTION 2
• 3 large brown rice biscuits (or 7 small ones) with nut or peanut paste (1 spoon/dessert for each biscuit)

OPTION 3
• Protein dumpling (120 g of shredded chicken mixed with 1/2 boiled sweet potato)

TO HAVE LUNCH

OPTION 1
• 1 dish (dessert) of beef carpaccio (or salmon)
• 3 tongs of spaghetti with zucchini and tomato sauce

OPTION 2
• 1 plate (dessert) of salad with dark green leaves, tomato and 2 balls of buffalo mozzarella
• 4 col. (soup) of cauliflower rice
• 1 large fillet (120 g) of grilled chicken breast

OPTION 3
• Cabbage wrap (1 cabbage leaf wrapped with shredded chicken, cottage cheese and cucumber)

SUPPER

OPTION 1
• Protein ice cream (mix 2 tbsp./soup of whey or vegetable protein with 1/2 cup/100 ml of water and 1 tbsp./dessert of chia – freeze in ice cube trays)

OPTION 2
• 1 cup. (tea) popcorn made in the popcorn machine without oil

OPTION 3
• Protein shake: 3 col. (soup) of whey (or vegetable protein) beaten with 1 glass (200 ml) of water and 2 Brazil nuts

LIQUIDS: drink 2 to 3 liters of water between meals, 3 cups of coffee (optional) and 1 liter of unsweetened tea.

SALAD SEASONING: 1 drizzle of extra virgin olive oil, lemon, a little salt and spices (turmeric and black pepper).

REVENUES

detox ice cream
Leave it ready in the freezer to make it easier to prepare the green juice for breakfast.

Ingredients
• 4 kale leaves (preferably organic)
• 1 peeled cucumber
• 1 cup. (tea) of fresh parsley
• 1 cup. fresh mint (tea)
• 1 thick slice of unpeeled ginger
• Juice of 2 lemons
• 1/2 liter of water

Way of doing
Beat the ingredients in the blender. Strain if necessary and freeze in an ice cube tray. It lasts up to three months in the freezer.
Yield: 32 ice creams. Calories per ice cream: 35.

green salt
Use in everyday recipes

Ingredients
• 1 cup. (tea) sea salt
• 1 bag (10 g) of dried oregano
• 1 bag (10 g) of dried parsley
• 1 bag (10 g) of dried basil
• 1 col. (tea) turmeric (turmeric)

Way of doing
Blend the ingredients in a blender and store in a covered glass in a dry place.
Yield: 20 col. (tea). Calories per col. (tea): 3.