Complete menu with high protein content (comes with recipes!) –

Not just grilled chicken and White cheese on a high-protein diet. If you are looking for a tasty and low carb menu, you just found it! Nutritionist Michelle Mileto Troitinho, nutritionist at Kurotel – Centro Médico de Longevidade e SPA in Gramado (RS), created a special one-day menu with options that don’t even seem fit so delicious! Check it out below (recipes are at the bottom of the page):

Breakfast

• 1 cup (120 ml) of kale, melon and ginger juice

• 1 dessert spoon of homemade quark cheese

• 1 medium slice of gluten-free almond bread

Morning snack

• Pear Frappe

Lunch

• Green leaf salad with tofu, cucumber and baby carrots

• 1 fillet (120 g) grilled chicken with shitake sauce

• 1 medium hamburger (80 g) of amaranth

• Dessert: 1 cup (100 ml) of kefir cream with candied strawberries

Afternoon snack

• 1 piece (100 g) of gluten-free chickpea and chicken pizza

See also: Protein Diet: Lose 15 Pounds in 14 Days

To have lunch

• 2 medium ladles (150 ml) of lentil soup

• 1 fillet (120 g) of pirarucu in a seed crust and chia vinaigrette on a bed of spinach

• Dessert: 1 cup (100 ml) gojiberry coconut mousse

Supper

• 1 organic scrambled egg

REVENUES

1. HOMEMADE QUARK CHEESE

– (Disclosure/Kurotel)

Ingredients

• 2 cups of natural or skimmed yogurt

• 2 ½ cups chopped fresh ricotta

Method of preparation

Beat the ingredients in the blender

Observations: herbs (onions, rosemary, parsley, oregano) can be added after blending. To vary the flavor and make it creamier, make it with 1 cup of ricotta and 1 ½ cup of Minas fresh cheese.

2. GLUTEN-FREE ALMOND BREAD

– (Disclosure/Kurotel)

Ingredients

• 1 cup of brown rice flour

• 1 tablespoon (soup) of baking powder

• 1 tablespoon (soup) brown sugar

• 1 teaspoon of unrefined salt

• 3 spoons (soup) almond

• 1 cup of water

• 1/4 cup vegetable oil

• 3 organic eggs

Method of preparation

Place all ingredients except the baking powder in a blender. Beat until you get a homogeneous mass. Transfer the contents to a bowl and mix the baking powder into the dough with a spoon. Grease a form of English cake with oil and put the dough. Take to bake in preheated medium oven for approximately 30 minutes.

Yield: 1 unit

3. PEAR FRAPÊ

– (Kurotel/Disclosure)

Ingredients

• 1/2 pear

• 3 Brazil nuts

• 100 ml (1/2 US cup) coconut water

Method of preparation

Blend all ingredients and drink immediately.

Performance:

1 glass of 200 ml

4. GRILLED CHICKEN WITH SHITAKE SAUCE

Ingredients

chicken

• 4 fillets of 120 g of chicken breast

• 1 teaspoon of sweet paprika

• 1 tablespoon (tea) dried rosemary

• Unrefined salt and ground black pepper

• Vegetable oil for grilling

Method of preparation

Make cross cuts on the chicken fillet. Season the chicken in the cut part with the mixture of ingredients. Let it marinate for 15 minutes. In a non-stick frying pan, put a drizzle of oil, spread it with a brush or napkin and grill both sides of the chicken, adding vegetable broth whenever necessary. Serve then accompanied by shitake sauce.

Ingredients

shitake sauce

• 1 clove of minced or crushed garlic

• 2 tablespoons of chopped or crushed onion

• 1 spoon (coffee) of grated ginger

• 1 cup of mushrooms (shitake or shimeji or paris) chopped into strips (if dehydrated shitake, soak in warm water for 20 minutes before using)

• 1 cup (tea) of homemade vegetable broth or the water where the mushrooms were soaked

• 4 spoons (soup) soy sauce (preferably glutamate-free)

• 2 spoons (coffee) vegetable oil

Method of preparation

Grease a frying pan with oil (take off excess with a napkin). Sauté the garlic, onion and ginger. Add the mushrooms, sauté for another two minutes over low heat. Add the vegetable broth and wait for it to boil. Add the shoyu, boil for 5 minutes and turn off.

5. AMARANTH BURGER

Ingredients

• 1 unit of sweet potato or 2 mandioquinhas (approximately 1 cup (tea))

• ½ cup of raw amaranth grains (or quinoa grains)

• 1 free-range egg

• 3 tablespoons of cassava flour

• Juice of half a lemon

• 1 tablespoon (soup) of basil

• ½ small chopped onion

• 1 crushed garlic

• ½ teaspoon of grated ginger

• Unrefined salt and black pepper

Method of preparation

Cook the sweet potato until soft, mash with a fork and set aside. Cook the amaranth in 1 cup of water, turn it off when the grain is al dente and perform a thermal shock with cold water to stop cooking. In a frying pan, put a thread of oil, sauté the garlic, onion and ginger. Turn off the fire. In a bowl, add the sautéed seasonings, the mashed sweet potato and mix all the ingredients, leaving the flour for last (put it little by little, until it forms a hamburger). Shape the mixture and place to grill in a frying pan greased with a little oil, browning on both sides. Serve afterwards.

Yield: 2 servings

6. KEFIR CREAM WITH LEMON AND STRAWBERRIES CONFITE

– (Disclosure/Kurotel)

Ingredients

For the cream:

• 600 g of creamy kefir

• 4 spoons (soup) full of fructose

• Juice of 2 lemons

• Lemon zest

For candied strawberries:

• 360 g of strawberries (1 small box)

• 2 spoons (soup) balsamic vinegar (30 ml)

• 4 spoons (soup) of red grape juice

• 2 spoons (soup) of fructose

Method of preparation

Cream
Bring the juice, zest and fructose to a boil over low heat, stirring constantly, and allow to cool. In a mixer, beat the kefir cream until it has a very creamy consistency, then mix it with the already cold lemon juice. Put it in individual cups and take it to the fridge.
strawberries
Wash the strawberries, remove the leaves and cut them in half. Place in a deep dish and cover with the fructose mixture, balsamic vinegar and grape juice. Finally, water with the liquids. Bake at 200 degrees until cooked, soft and caramelized. After cooling, place a spoonful in each bowl over the kefir cream and decorate with the strawberries. Serve chilled.

• Yield: 5 servings

7. TUNA PIZZA WITH CHICKPEA FLOUR

Ingredients

• 1 cup of chickpea flour

• 1/2 cup almond flour

• 1/4 cup of flaxseed flour

• 1 free-range egg

• 1 tablespoon olive oil

• 100 ml of filtered water

• 1 spoon (coffee) of salt

• 1 tablespoon (soup) brown sugar

• 1 tablespoon (dessert) of chemical yeast

Filling

• 1 clove of garlic

• 1 small onion

• 1 medium tomato

• 150 ml of tomato juice

• 200 g of shredded chicken breast

• 1 spoon (coffee) of olive oil

• 1 teaspoon of salt

Method of preparation

For the dough: in a container, put the oil, salt, sugar, egg and water. Add the flours, stirring until a homogeneous mass is obtained. Add the yeast and stir gently. Reserve.

For the sauce: chop the garlic, onion, tomato. In a pan put the olive oil, sauté the garlic, the onion and, as soon as it withers, add the tomato. When it starts to get more tomato juice, add the shredded chicken, stir and add the tomato juice. Adjust the salt.

Assembly: put the dough in a baking dish, spread it evenly across the pan and cover with the chicken sauce. Bake at 180 degrees for 20 minutes.

8. PIRARUCU IN SEED CRUST WITH CHIA VINAGRETTE ON SPINACH PUREE BED

– (Disclosure/Kurotel)

Ingredients

• 4 arapaima fillets

• Sea salt and black pepper to taste

• 1 teaspoon vegetable oil or olive oil

• 4 tablespoons of sesame and linseed seeds

for the vinaigrette

• 2 tablespoons of orange juice

• 1 dessert spoon of olive oil

• 1 teaspoon of mustard

• 1 teaspoon of chia seed

• 4 basil leaves

• Sea salt and pepper

For the spinach puree

• 1 tablespoon chopped onion

• 1 cup of spinach

• 1 dessert spoon of oil

• Salt to taste

• 2 tablespoons of water

• 4 tablespoons of soy cream

Method of preparation

Fish
Season the fillets and coat them with sesame seeds (one side only). Bake at 180°C for approximately 10 minutes. The crust should be toasted and crispy. If you make it in a frying pan, grease it with a little oil (remove the excess with a napkin), first place the side without the crust to brown, then carefully turn it over and repeat with the crust side.

vinaigrette
Mix the ingredients, let it rest for 10 minutes.

spinach puree
Put oil in a pan, brown the onion, spinach and salt. Let it cook over low heat, gradually adding the soy cream and water until cooked. Take to liquidify until you form a puree.

Finally, mount the puree in an open bed format with the spoon. Add the pirarucu fillet and pour the vinaigrette on top.

Yield: 4 servings

Plus: Nutritionist-Recommended Protein Bars

9. COCONUT MOUSSE AND GOJI BERRY

– (Disclosure)

Ingredients

• 200 g (1 box) of soy milk cream

• 100 ml (1/2 US cup) of soy milk

• 200 ml (1 American cup) of coconut milk

• 2 tablespoons of goji berry soaked in water for 12 hours

• 1 tablespoon of culinary sweetener (or fructose)

• 1 envelope of unflavored gelatin powder

Method of preparation

Mix all the ingredients (except the gelatine) and blend until the fruits are crushed. Take to the low fire, stir until it starts to boil. Remove from heat and set aside. Hydrate the gelatin according to the package instructions and mix it with the cream. Place in individual containers and refrigerate until firm.

Yield: 10 servings