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- Herausgeber: Youcanprint
- Kategorie: Ratgeber
- Sprache: Englisch
- Veröffentlichungsjahr: 2022
Are you sick and tired of trying to lose weight and build muscle despite trying all manner of strategies that seem good on paper yet they are too difficult to follow when you actually start putting them into action? And are you looking for a guide that features practical, easy to follow methods of losing weight and building muscle as well as deal with joint and muscle pain or tension? If you've answered YES, keep reading… You are about to discover powerful, highly effective weight loss and muscle building strategies that will help you realize the goals you've always envisioned and have struggled to achieve for years! Having healthy weight is probably one of the secrets to health, as it means you are less predisposed to lifestyle diseases like diabetes, hypertension, cholesterol problems, heart disease and much more. By virtue that you are reading this, it is clear you understand why all this is important and are probably wondering, which is why you are on a quest to attaining a healthy weight while building muscle mass at the same time. Perhaps you are wondering… How can I lose weight and keep it off while on a plant based diet? What key things could be making it hard for me to lose weight and how do I resolve them? How do I build muscle mass without becoming a gym rat – is it even possible? Can I bulk up with a vegan diet and if so, how exactly do I go about it? If you have these and other related questions, this book is for you so keep reading. You're looking at a collection of 6 books that have been expertly created to address these issues efficiently and naturally. More precisely, this mega book teaches you: How to lose weight with HCG diet More than 100 HCG recipes for weight loss Over 100 TLC recipes aimed at fat burning Sample meal plans to help you get started right How to follow the vegan bodybuilding diet to increase muscle mass and burn fat How the vegan bodybuilding diet works How to implement the diet Everything you need to know about protein as a follower of the vegan bodybuilding diet How to create a meal plan for the diet, with sample meal plans How to address macronutrient deficiencies The number of times you need to eat per day How to prepare healthy food How you can benefit from the vegan bodybuilding diet The potential risks of the vegan bodybuilding diet The foods you need to avoid How the plant-based diet works for athletes How to keep up with the right nutritional guidelines How to eat during the non-training days The benefits of being vegan How to build muscle and stay lean The tips and tricks of muscle building that can assure success What to eat to build muscle How to work out the different parts of the body How to work out to relieve joint and muscle pain How to practice progressive muscle relaxation to ease muscle tension What causes muscle stiffness and how to take care of it with exercises …And much, much more! So even if you've been stuck in your weight loss and muscle building goals for years, this book will definitely have something worth your while! Scroll up and click Buy Now With 1-Click or Buy Now to get started today!
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Diet and Fitness Explained (2 Books in 1):
HCG Diet Cookbook and TLC Cookbook +
Muscle Physiology: Building Muscle, Staying
Lean, Bodybuilding Diet and Transform
Your Body Forever
Mary Nabors
HCG Diet Cookbook 100+ HCG Diet
Vegetarian Recipes for Weight Loss and Rapid
Fat Loss
Mary Nabors
Copyright by Mary Nabors All rights reserved.
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Nevertheless, by purchasing this eBook, you consent to the fact that the author, as well as the publisher, are in no way experts on the topics contained herein, regardless of any claims as such that may be made within. As such, any suggestions or recommendations that are made within are done so purely for entertainment value. It is recommended that you always consult a professional prior to undertaking any of the advice or techniques discussed within.
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RECIPES
ZUCCHINI SOUP CREAM
Ingredients :
2 zucchini, finely chopped
1 onion, finely chopped
400 ml fat-free vegetable broth
1/2 bunch fresh smooth parsley or fresh cress, finely chopped
1 pinch of freshly grated nutmeg
50 g cream cheese (0.2% fat)
salt and pepper
Preparation :
1. Place the onion in a saucepan and braise until it is slightly glassy.
2. Add zucchini and roast. Add vegetable broth and
3. Let it cook for another 20 minutes. Remove from the heat and stir in the cream cheese.
4. Puree the soup with a hand blender, season with salt, pepper and nutmeg and garnish with smooth parsley or cress.
Tip :
The soup can also be made from fennel (1 fennel) or celery (celery bulb). This goes with fresh shrimp or fish, which you can fry fat-free in a pan and serve with the soup. Possibly add a dash of balsamic vinegar to the soup.
SPICY MUSHROOM SOUP
ingredients
1 onion, chopped
1 pc of fresh ginger (approx. 20 grams), peeled and finely chopped
3 sticks of celery, washed and finely chopped
2 cloves of garlic, peeled and finely chopped
1 fresh chili pepper, halved, seeds removed and cut into fine strips, alternatively 1 tsp Sambal Oelek
2 sprays of olive oil
2 star anise
3 kaffir leaves (from the Asian shop)
1 stalk of lemongrass, outer layer removed and cut through (lemongrass is removed after cooking)
200 g mushrooms, cleaned and sliced
Juice from a lime
2 tbsp soy sauce
1/2 bunch fresh coriander, roughly chopped
salt and pepper
preparation
1. Fry the onions, garlic, celery and ginger in a saucepan with olive oil.
2. Deglaze with a good 1 liter of water. Add lemongrass, kaffir leaves, star anise and chilli.
Bring to the boil and simmer for about 30 minutes. Pour the soup through a sieve into a second saucepan. Throw away spices.
3. Bring the soup to the boil, add the mushrooms and let it cook for 1 minute. Then add soy sauce and lime juice to the soup and season with salt and pepper. Garnished with coriander, serve.
tip
A handful of sprouts goes well with it, e.g. mung beans or other vegetables of your choice.
During the stabilization phase, you can top off the soup with a little sesame oil.
Ministrone
ingredients
200 g green beans, cleaned and ends cut
4 stalks of celery with green, washed and diced
200 g zucchini, washed and diced
1 clove of garlic, peeled and pressed through
1 red chili pepper, cut open lengthways and cut into fine strips
1 spray of olive oil
10 cherry tomatoes, halved
salt and pepper
600 ml vegetable broth
1 bunch fresh basil, chopped
preparation
Boil the beans in boiling salted water for about 10 minutes, quench and drain.
Braise the garlic, chilli, celery and zucchini in a saucepan with the olive oil, pour in the broth and salt. Bring to the boil and simmer on medium heat for about 5 minutes. Add tomatoes and beans to the soup and season with salt and pepper.
Garnish with basil and serve.
Curry cauliflower soup asian
ingredients
1 large cauliflower, washed and cut into florets
1 piece of fresh ginger (approx. 20 g) peeled and finely chopped
1 large onion, peeled and
finely chopped
2 cloves of garlic, peeled and finely chopped
2 –3 tbsp curry powder
1/2 tsp ground coriander
1/2 tsp ground cumin 1/2 tsp paprika powder noble sweet
1 knife tip cinnamon powder
600 ml fat-free vegetable stock
8 tbsp low-fat coconut milk
juice a lime
1/2 vol. fr. Coriander or parsley, finely chopped
salt and pepper
preparation
Braise the onion, garlic and ginger in a saucepan
until they are slightly glassy. Add the spices and roast with.
Add 2 vegetable broth and cauliflower florets and simmer for 20 minutes.
Add 3 coconut milk to the soup and puree.
4 Season with salt, pepper and lime juice and serve garnished with coriander.
Warming chicken soup with fennel
ingredients
180 g chicken breast
1 pc fresh ginger, very finely chopped 1 onion, cut into cubes 1 bunch of
soup greens (without carrot),
cut into cubes
1 fennel bulb, cut into cubes 600 ml vegetable broth
salt and pepper
1/2 bunch of chives, into fine Cut rolls
preparation
Put the chicken breast, ginger, soup greens and fennel with the vegetable stock in a saucepan and cook gently in 20 minutes.
2 Season with salt and pepper and serve sprinkled with chives.
tip
In the stabilization phase you can make the recipe for 4 people with a whole organic soup chicken.
Bring soup chicken and green soup including carrots to a brief boil in 3 liters of vegetable broth and simmer for 3 hours with the lid closed.
SPICY VEGETABLE SOUP WITH MEATBALLS
ingredients
1/2 tsp fennel seeds, finely chopped in a mortar
1 large fennel bulb, cleaned (store and chop fennel green), quartered, stalk removed and cut into thin slices
150 g celeriac, cleaned, and cut into small cubes
2 celery stalks, washed and cut into pieces
2 cloves of garlic, finely chopped
1 small piece of ginger, grated or chopped
9 cherry tomatoes, halved
1/2 red pepper, finely chopped
1 small zucchini, washed and sliced
Salt pepper
600 ml vegetable broth
400 g minced beef
1 egg
2 tbsp soy sauce
1/2 tsp finely grated organic lemon peel
1/2 tbsp lemon juice
1 / 2-1 fresh red chili pepper, halved, seeded and finely chopped or 1 tsp Sambal Oelek
1 bunch of coriander, leaves plucked, 1/3 finely chopped.
preparation
Braise the fennel, celery and garlic in a saucepan with a little water.
Pour in the broth and cover and simmer over medium heat for 6 minutes. After 3 minutes, add zucchini and peppers.
Add fennel green with lemon peel and juice, fennel seeds and ginger to the soup.
Beat the egg thoroughly in a bowl with a whisk, add salt, pepper, chilli or sambal oelek, soy sauce and 1/3 of the chopped coriander and knead the minced meat well with your hands and mix thoroughly with the egg.
Form small meatballs and add to the soup and cover and let them steep at low
temperature for approx. 8-10 minutes depending on the size of the meatballs. Add the tomato halves shortly before the end of the cooking time.
Add the lemon zest and juice to the soup and season with salt and pepper. Serve garnished with remaining coriander leaves.
tip
Fennel seeds have a sweet anise-like aroma. We can use it on this dish as it is very low in fat.
Fennel seeds are rich in vitamin C, potassium, calcium and magnesium. Ideal for mild indigestion and flatulence.
FISH STEW
ingredients
1/2 tsp fennel seeds, finely chopped in a mortar
1 large fennel bulb, cleaned (store and chop fennel green), quartered, stalk removed and cut into thin slices
150 g celeriac, cleaned, and cut into small cubes
150 g leeks or spring onions, cleaned, washed thoroughly and cut into rings
2 cloves of garlic, finely chopped
Salt pepper
250 ml vegetable broth
180 g cod fillet, cut into 3 cm pieces
50 g scampi without skin, washed
1/2 bunch of dill, chopped
1/2 tsp finely grated organic lemon peel
1/2 tbsp lemon juice
1 pinch of chilli flakes or fresh red chilli
preparation
Braise the fennel, celery, garlic and leek (onion) in a saucepan with a little water. Season with salt and pepper.
Pour in the broth and cover and simmer over medium heat for 5 minutes.
Add 2⁄3 of the fennel green and dill with lemon peel and juice, fennel seeds, a little salt and chilli. Put the fish and shrimps in the saucepan and cover and let them simmer for 6
minutes on a mild heat, turn after half the time.
Season the stew with salt and pepper, stirring gently.
Serve sprinkled with remaining fennel green and dill.
Asia cabbage soup
Ingredients :
200 g tofu, finely diced
400 g white cabbage, cut into strips
1 large onion, cut
1 thumb-sized piece of ginger, finely chopped
1 teaspoon of Sambal Oelek
2 tomatoes, cut into pieces
1 handful of sprouts, eg mung beans
1 clove of garlic, finely chopped
400 ml vegetable broth, fat-free
salt and pepper
fresh coriander
Preparation:
Brown the tofu in a saucepan, add the spices and fry briefly.
Add cabbage, tomatoes and vegetable broth. Simmer until the cabbage is tender. Put the sprouts in the soup. Season with salt and pepper and sprinkle with fresh coriander just before serving.
Tip :
This recipe can be easily prepared in large quantities because the soup is kept in the fridge for a few days.
Obatzter made from cream cheese
Ingredients :
4 slices of crispbread
200 g low-fat cream cheese (0.2% fat) 1/2 bunch of radishes, cut into thin slices
3 pickled cucumbers, finely diced
1/2 bunch of chives, cut into fine rolls
1 box of cress, cut out of the box 1 Tablespoons white wine
vinegar 1/2 teaspoon ground cumin
1/2 tablespoon paprika powder, sweet
salt and pepper
Preparation:
Mix all ingredients with the cream cheese and season with vinegar, caraway, paprika, salt and pepper.
Serve on a crispbread.
Tip :
You can eat the Obatzten as a dip with fresh cucumber, fennel or celery stalks or with a mixed salad.
Greek tsatsiki
Ingredients:
150g fat-free cottage cheese (0.1%)
1 cucumber, cut into thin slices
3 cloves of garlic, pressed through
1 small Bunch of dill, finely chopped
1 lemon, halved and squeezed
Preparation:
Arrange 1 cucumber in a circle on a plate.
Mix 2 garlic, dill, lemon and cottage cheese.
Season with salt and pepper, sprinkle with dill and serve with the cucumber.
Italian dip
ingredients
50 g low-fat cream cheese
10 g of dried tomatoes
few leaves of fresh basil
1 pinch of cayenne pepper
Salt and fresh pepper
preparation
Mix the cream cheese with a little water until smooth. Finely chop the dried tomatoes, finely chop the basil, add salt and stir. Season with fresh pepper from the grinder and garnish with basil leaves.
tip
Goes well with salad, vegetables or meat
Salad nicoise
Ingredients :
100 g of tuna in Lake 1 egg
Salad:
50 g iceberg lettuce or green lettuce, washed, spun and plucked into bite-sized pieces
1/2 cucumber, sliced 1 tomato, cut into cubes
Depending on your taste, half a white onion, cut into fine rings 150 ml vegetable broth
2 tbsp apple cider vinegar
2 tbsp lemon juice 1⁄4 tsp dijon mustard cayenne pepper
salt
possibly sweetener
Preparation :
For the French Dressing, mix the vegetable broth, apple cider vinegar and lemon juice in a saucepan, add the Dijon mustard and the spices and briefly heat up and let cool again.
Boil eggs in water for 5 minutes, halve (use only one half, use the other for a later meal), cool and quarter the rest of the eggs.
Make the salad with the French dressing. Add tomatoes and cucumber and mix well.
Garnish with tuna, egg and, if necessary, onions.
Salad with marinated beef
Ingredients :
100 g tender beef for quick frying, sliced
1 red onion, sliced into rings 50 g arugula and a little mixed green salad
4 small tomatoes, sliced
optionally: 5 radishes, sliced, a piece of red bell pepper,
1 small piece of cucumber or celery
1 tbsp lemon juice
1 tbsp apple cider vinegar
possibly 1 pinch of dried thyme
1 tbsp vegetable broth
salt and pepper
Preparation :
Mix 1 lemon juice, vegetable broth, thyme and pepper into a marinade and put the meat in it overnight.
Put 2 arugula on a plate and arrange with tomatoes, onions and * cucumber or celery.
Fry the meat with the marinade in a coated pan for six minutes, then salt. Arrange the meat on the salad.
Bring the roast stock to the boil with some vegetable stock, deglaze with vinegar and drizzle over the salad.
Salad with spicy chicken and tofu dressing
Ingredients :
2 small chicken fillets à 100 g
1 frisée or romaine lettuce, washed and plucked into bite-size pieces of your choice 2 small tomatoes, quartered, cucumber and bell pepper, finely chopped 1/2 bunch fresh coriander, washed, shaken dry, leaves plucked
1 tsp chili powder
dressing
200 g tofu
1 lime, pressed
1 tsp Sambal Oelek
1 clove of garlic, pressed through
Preparation :
For the salad dressing, add the garlic, lime juice, tofu and Sambal Oelek to a tall mixing bowl and mix with the hand blender.
Wash 2 chicken fillets, dry with kitchen paper and cut lengthways and sprinkle with chili powder. Fry for 3 minutes on each side in a non-stick pan.
Put the salad with cucumber and bell pepper (tomatoes of your choice) in a bowl and mix with the dressing.
Cut 4 chicken fillets into strips or pieces and pour the fresh coriander over the salad.
Tip :
In the stabilization phase, you can refine the salad with 2-3 tablespoons of olive oil.
Asparagus salad
Ingredients :
3 sticks each of white and green asparagus, cut into pieces
tbsp lemon juice 100 g arugula salad, cut into bite-size pieces
1 tomato, cut into small pieces 1 tbsp red onion, finely chopped
dressing
1 tablespoon of lemon juice
1 tablespoon of raspberry or light balsamic vinegar (without sugar)
salt and pepper
sweetener
Preparation:
Put the peeled and cut asparagus in the lemon juice for 10 minutes and then cook until they are firm to the bite.
Mix the ingredients for the dressing and season with salt and pepper and sweetener.
Put 3 asparagus, lettuce and tomato in a bowl and mix with the dressing.
Tip :
If you would like to combine it with meat, you can eat two slices of turkey fillet.
Strawberry-Asparagus-Arugula Salad
Ingredients :
1 bunch of arugula, approx. 250 g
500 g of white or green asparagus, peeled
1 bunch of basil, cut into fine strips
500 g of strawberries, cleaned and quartered 3 tablespoons of white balsamic vinegar
2 tablespoons. Orange juice, freshly squeezed
200 ml vegetable broth,
salt and pepper
Preparation :
Cook the asparagus until firm in the vegetable broth. Then cut the asparagus into pieces about 2 cm long.
Wash and dry 2 arugula. Place in a flat salad bowl and top with the asparagus and strawberries.
Mix the basil with balsamic vinegar, orange juice, salt and pepper and season to taste.
Pour the dressing over the salad.
Tip :
For the stabilization phase, you can enrich the salad with 50 g grated parmesan, 5 tablespoons of olive oil and 4 tablespoons of roasted pine nuts.
Stuffed zucchini
Ingredients :
2 zucchini, approx. 300g each
1 medium-sized onion, finely diced
2 cloves of garlic, pressed through
2 tbsp dried tarragon, finely chopped
100 g low-fat cream cheese
salt and pepper
Preparation :
Preheat 1 oven to 180 ° C.
Wash 2 zucchini and cut in half lengthways. Carefully
erode. Place the zucchini halves in a fire-proof form.
3 Dice the pulp.
Braise 4 onions and garlic in a pan. Add the zucchini cubes and braise gently in 5 minutes.
Stir in 5 cream cheese and season with salt, pepper and tarragon.
6 Pour the mixture into the zucchini halves and at 180 ° C for about 30 minutes
Cook in the oven.
Tip :
During the stabilization phase, the zucchini can also be prepared with a little olive oil, finely chopped carrots and flaked almonds. The tarragon gives this dish a refined note.
Green asparagus with egg and puree
Ingredients :
600 g green asparagus, cleaned and the ends cut off
3 tbsp low-fat cream cheese (0.2% fat) salt and pepper
2 organic eggs
Preparation :
Blanch 1 asparagus in plenty of salted water for 2-3 minutes and briefly quench in cold water.
Boil the eggs until soft. Mix 5 stalks of asparagus with cream cheese, salt and pepper with the hand blender.
Arrange 3 puree on two plates, add the asparagus and the eggs. Salt, pepper and serve immediately.
Indian spinach with egg
Ingredients :
150 g spinach
leaves (frozen, portioned) 1 small clove of garlic, finely chopped
1 small onion, finely chopped
1 small. Piece of fresh ginger, finely chopped 50 ml of fat-free vegetable broth 1 pinch of cumin
1 pinch of paprika powder, sweet
1/4 tsp curry powder
salt and pepper
2 egg whites
1 egg yolk
Preparation :
Braise 1 onion, garlic and ginger in a saucepan with a little broth.
2 Add the spices and the remaining vegetable stock (not too much, it should never become too liquid).
3 Add the frozen spinach and heat slowly.
4 Season with salt and pepper.
Whisk 5 egg whites and egg yolks and fry, salt and pepper in a non-fat pan.
Arrange 6 spinach on a plate and serve with the eggs.
Indian spinach with egg
Ingredients :
150 g spinach
leaves (frozen, portioned) 1 small clove of garlic, finely chopped
1 small onion, finely chopped
1 small. Piece of fresh ginger, finely chopped 50 ml of fat-free vegetable broth 1 pinch of cumin
1 pinch of paprika powder, sweet
1/4 tsp curry powder
salt and pepper
2 egg whites
1 egg yolk
Preparation :
Braise 1 onion, garlic and ginger in a saucepan with a little broth.
Add the spices and the remaining vegetable stock (not too much, it should never become too liquid).
Add the frozen spinach and heat slowly.
Season with salt and pepper.
Whisk 5 egg whites and egg yolks and fry, salt and pepper in a non-fat pan.
Arrange 6 spinach on a plate and serve with the eggs.
Watercress and cucumber drink
Ingredients:
1 cucumber, seeded and cut into cubes
1 box of garden cress
2 tsp paprika powder, mild
200 ml low-fat or low-fat curd cheese
salt and pepper
2-3 ice cubes
Preparation :
Cut off 1 garden cress with scissors, keep a small remnant for garnish and put in a blender together with the cucumber.
3 Put the remaining ingredients in the blender and puree with the ice cubes.
4 Fill in glasses and garnish with some cress.
Zucchini Salad
Ingredients :
1 zucchini
4 small tomatoes
1 1/2 tbsp white balsamic vinegar
2 tbsp vegetable broth
1 pinch of cayenne pepper
Herbs of your choice, cut into small pieces
salt
Preparation :
Wash 1 zucchini, clean, halve lengthways and cut into thin slices with an asparagus peeler or vegetable slicer.
Wash and quarter 2 tomatoes and put them together with the zucchini strips in a small bowl.
Mix 3 vinegar, broth, salt and cayenne pepper and pour over the salad together with the herbs.
Tip :
In the stabilization phase, you can add olive oil to the dressing and sprinkle planed parmesan over it. Goes well with meat or fish.
Asparagus salad with apple
ingredients
200 g fresh white asparagus, peeled and cut into pieces (36 kcal)
1 apple, diced (52 kcal)
4 tablespoons of lemon juice (40 kcal)
1 teaspoon of curry
1 pinch of cinnamon
1 pinch of cardamom
1 pinch of nutmeg
1 pinch of erythritol
Salt and pepper (0 kcal)
preparation
Cook the asparagus pieces until bite-proof and cool.
Mix the apple cubes with lemon juice and the spices, salt and pepper and - if necessary - season with a pinch of erythritol.
Carefully mix in the asparagus pieces and leave in the fridge for 10 minutes.
Spanish fennel pan
ingredients
4 medium-sized fennel bulbs, stems cut out and sliced
3 sprays of olive oil
3 cloves of garlic, sliced
1 organic lemon, zest and zest
2 tbsp red wine vinegar
1 tomato, cut into small cubes
150 ml vegetable broth
1 tbsp capers, from the glass
12 black olives, seeded and halved
1 tbsp fresh thyme, leaves plucked
3 tsp erythritol
salt and pepper
preparation
Fry the slices of fennel in a large, coated pan with olive oil. Turn after a few minutes and briefly fry the garlic slices. Fennel should be nicely browned. Salt, pepper and remove from the pan.
Put the lemon and vinegar in the same pan and bring to a boil. Then add the tomato cubes with 100 ml of vegetable broth, capers, olives, the thyme, erythritol, salt and pepper. Bring to the boil briefly, then put the fennel back in the pan.
Add the vegetable broth and let the fennel simmer for another 10 minutes with the lid closed. The fennel should be tender and the sauce should be thick.
Spread the fennel evenly on the plates. Pour the sauce and the grated lemon zest over it and serve.
Summer salad with grilled mushrooms
ingredients
100 g mushrooms, cleaned and quartered (
approx. 15 kcal) 100 g snake cucumber, cut into small pieces (approx. 12 kcal)
1 clove of garlic, finely chopped
1 tomato cut into pieces (approx. 70 g, 12 kcal) a
little fresh dill (approx. 5 g, 3 kcal)
1 spring onion cut into rings (approx. 30 g, 10 kcal)
50 g mixed leaf salads, washed (6 kcal)
1 tablespoon of lemon juice (approx. 8 ml, 8 kcal)
1 spray of olive oil
salt and pepper (0 kcal)
preparation
Puree the cucumber and garlic and mix with the dill, lemon juice, salt and pepper.
Mix the tomato and spring onion with the leaf salads and dress with the cucumber sauce. Season with salt and pepper.
Heat the pan. Fry the mushrooms with olive oil for a few minutes and pour over the salad.
Fast noodle salad, Asian
ingredients
150 g Shirataki noodles (available in the Asia shop)
100 g smoked tofu, cut into cubes
1 small mild onion, peeled and finely chopped into rings
1/2 cucumber, washed and cut into thin slices
Possibly. Depending on your taste, some chili flakes or 1 teaspoon of Sambal Oelek 4 tbsp low-fat coconut milk
some soy sauce, depending on your taste
salt and pepper
preparation
Place the shirataki noodles in a sieve and rinse thoroughly with water. Pour boiling water over the package and leave for 5 minutes.
Strain briefly under cold water and drain in a sieve.
Salt the cucumber slices and let them steep for 5 minutes. Then remove excess water and place in a bowl.
Add the tofu with the remaining ingredients to the cucumber and mix well. Season with salt, pepper and soy sauce.
tip
This salad tastes both warm and cold.
Cucumber and radish salad
ingredients
150 g cucumber, cut into thin slices
4 medium-sized radishes, finely sliced
2 teaspoons of apple cider vinegar
1 teaspoon of lemon juice
1 teaspoon of onion, finely chopped
chili flake
sweetener
salt and pepper
preparation
Mix all ingredients and let them steep in the fridge for at least 10 minutes.
Season again with salt and pepper and sprinkle with chilli flakes, eat cold.
Yellow vegetable curry
ingredients
300 g celery, cut into cubes
2 shallots, finely diced
1 chili pepper, without seeds, finely chopped
1-2 garlic cloves, finely chopped
1 small piece of fresh ginger, finely chopped
1 tbsp lime juice
100 g low-fat coconut milk
1 tbsp good curry powder (curry should be as fresh as possible. Old curry powder loses its taste) 1/2 tsp green pepper from a jar
Salt pepper
1/2 bunch fresh coriander, leaves plucked
preparation
Sauté the shallots, chilli, garlic and the celery cubes in a pan for about two minutes.
Add coconut milk and bring to the boil briefly. Then reduce the heat.
Add green pepper, curry powder and ginger and continue to simmer for 10 minutes.
Season with salt, pepper and lime juice. Garnish with coriander leaves.
OMELETTE WITH HERBS
Ingredients :
2 egg whites
1 egg yolk
Herbs of your choice, e.g. 1/2 bunch of chives, cut into fine rolls
1/2 small onion or 2 stems of spring onions, finely chopped
1 tsp cottage cheese
Preparation:
Whisk 1 egg whites and egg yolks with a whisk.
Stir 2 herbs, onion and cottage cheese into the egg mixture and
Fry to an omelet in a pan.
Tip :
You can also combine this omelette with green asparagus, dried tomatoes and many other ingredients. A mixed salad goes well with this.
Summer salad with grilled turkey
Ingredients:
100 g turkey steak
100 g cucumber, diced
a small piece of yellow or red bell pepper of your choice, cut into fine strips
1 clove of garlic, pressed through
1 tomato, cut into pieces fresh dill, finely cut
1 spring onion, cut into rings
50 g leaf salad, mixed
1 tbsp Lemon juice
salt and pepper
Preparation :
Grill both sides of the meat for a few minutes or fry them fat-free in a Teflon pan.
Puree 2 diced cucumbers with a mixing stick and mix with garlic, dill, lemon juice, salt and pepper.
Mix tomatoes, lettuce, bell pepper and spring onions.
Season with salt and pepper.
Smoked chicken breast with Romaine lettuce and tofu dressing
Ingredients :
Sliced 200 g smoked chicken breast
1 Romaine lettuce, washed and plucked into bite-size pieces
1 small piece of celeriac, cut into very fine strips
200 g silk tofu (available in health food stores / organic supermarkets)
1 small clove of garlic, pressed through
1 tablespoon of balsamic vinegar
salt and pepper
Preparation:
Cut silk tofu into cubes and place in a tall mixing bowl.
Add garlic, balsamic vinegar, salt and pepper and puree with the hand blender.
Arrange lettuce on a plate, spread the chicken breast on top, add the celery and drizzle with dressing.
Tip :
The recipe is also suitable for the stabilization phase and can then be refined with a little olive oil and croutons.
Green beans with roast beef
Ingredients :
1 small red onion, finely chopped
1 tomato, quartered
100–150 g green beans
200 ml vegetable broth a
little savory, finely chopped 100 g roast beef, thinly sliced
1/2 tbsp aceto balsamic
1/2 tsp apple cider vinegar
salt and pepper
Preparation:
Wash 1 beans, cut off the ends and cook until firm in the vegetable broth.
Strain 2 beans and retain 4 tablespoons of vegetable broth for dressing.
Mix apple cider vinegar, balsamic vinegar, vegetable broth and savory for the dressing and season with salt and pepper.
Mix 4 beans and tomatoes with the dressing.
Arrange on a plate and top with roast beef slices and the onions. Pepper and salt.
Minced meat with herb curd
Ingredients :
200 g low-fat ground beef
1 onion, finely chopped
1 clove of garlic, finely chopped 1 pinch of cayenne
salt and pepper
Herb quark
1 medium-sized onion, finely chopped 1 piece of cucumber, finely diced herbs as desired (e.g.
chives, dill, tarragon), washed, shaken dry and finely chopped 50 g low-fat curd cheese Salt and pepper
salad of your choice, washed and spun dry
Preparation :
For the minced steak, mix the minced beef with onion and garlic and season with salt, pepper and cayenne pepper. Form two hamburgers and sear for 3 minutes on each side in a coated pan.
Mix 2 cucumber, herbs and onion with the quark and season with salt and pepper.
Put 3 lettuce on two plates and serve with meat and herb curd.
ARABIAN CHICKEN
Ingredients:
400 g skinless chicken breast, sliced
2 onions, diced
4 tomatoes, finely diced
1 large clove of garlic, finely chopped
Peel of a lime 1 pinch of
ground cloves
1 pinch of freshly grated nutmeg 1 tsp of curry powder
1/2 tsp ground coriander
1 pinch ground cardamom
salt and pepper
1 bunch fresh coriander, washed, shaken dry and cut into fine strips
Preparation :
Sear chicken breast in a coated pan on all sides, season with salt and pepper. Remove from the pan and cover and set aside.
Braise 2 onions and garlic in the same pan.
Add 3 spices and finely grated lime peel to the onions.
Add 300 ml of water and the tomatoes. Simmer covered for 15 minutes.
Add 4 meat to the sauce and cook for another 5 minutes over low heat.
Serve 5 chicken with the coriander.
Tip :
You can cook this dish in large quantities and spread it
over several meals and freeze it. The spices are available in Asian shops. Add salad or vegetables of your choice, such as fresh broccoli.
Wok vegetables with beef
ingredients
200g beef (for quick roast)
200g broccoli
1 yellow pepper
100g mushrooms
2 small onions
1 clove of garlic
possibly a small piece of ginger
1 small chili pepper
5 tbsp soy sauce
salt and pepper
preparation
Divide broccoli into florets and blanch in hot water for a few minutes.
Cut beef into thin strips.
Cut 2 onions into small pieces and cut garlic into thin slices
Clean, wash, halve and chop the chili pepper and dice very finely.
Ginger peel and finely chop
Wash the peppers and cut them into strips
Braise the onion, garlic, ginger and chilli in a wok or coated pan, add the beef and fry hot. Deglaze with soy sauce.
Mix in the broccoli and season with salt and pepper.
Chicken curry
ingredients
400 g skinless chicken breast, sliced
3 large onions, finely diced
4 medium tomatoes, cut into cubes
spice paste
2 1/2 tsp apple cider vinegar
1 large clove of garlic, pressed through 1 tsp fresh ginger, finely chopped
1 tsp tomato paste
1 tsp garam masala
1/2 tsp paprika powder
1/2 pinch cinnamon
1/2 tsp cumin
1/2 tsp coriander
1/4 tsp cayenne pepper
a little smooth parsley, finely chopped,
as a garnish
100 ml vegetable broth
preparation
Mix the ingredients for the spice paste until a creamy consistency is achieved.
Roast the paste in a coated pan for 3 minutes. Add onions, meat and tomatoes and fry for another 5 minutes. Add the vegetable broth and bring to the boil.
Reduce the temperature and simmer gently for a further 15 minutes. Stirring occasionally. Season with salt and pepper.
tip
In the stabilization phase, you can fry the spices and the meat with a little oil and refine with a little coconut milk. Basmati rice goes well with this.
Arabian Chicken
ingredients
400g. sliced skinless chicken breast
2 onions
4 tablespoons of canned tomatoes or 4 freshly diced tomatoes
1 large clove of garlic
Peel of a lime
1 pinch of ground cloves
freshly grated nutmeg
1 tsp curry powder
1/2 tsp ground coriander
1 pinch of ground cardamom
salt and pepper
1 bunch of fresh coriander
preparation
Fry the chicken breast in a coated pan from all sides, season with salt and pepper. Remove from the pan and cover and set aside.
Peel onions, garlic, dice and braise in the same pan.
Add the spices and finely grated lime peel to the onions. Add 300 ml of water and the tomatoes.
Simmer covered for 15 minutes.
Put the meat in the sauce and cook for a further 5 minutes over low heat.
Wash the coriander, shake it dry, cut it into fine strips and serve with the chicken.
It goes with salad or vegetables of your choice, such as fresh broccoli
Red cabbage with mustard chicken
ingredients
200 g chicken breast, sliced
1 small red cabbage, cut into pieces
2 tablespoons apple cider vinegar
1/2 cup vegetable broth
2 cloves of garlic, pressed through
1 small onion, finely chopped
2–3 teaspoons mustard (without sugar)
1 pinch of sweetener
paprika powder
salt and pepper
preparation
Bring 1 vegetable broth, onion and garlic to a boil. Add the vinegar and red cabbage, salt, pepper and continue to simmer covered until almost all the liquid has evaporated. Stir occasionally.
Bring a little broth, mustard and sweetener to a boil in a second saucepan, add the sliced chicken and paprika powder.
Season with salt and pepper and cook until the chicken is done and the liquid has evaporated.
Serve the chicken on the red cabbage.
tip
The dish is also suitable for the roasting foil.
Roast beef with tomatoes and capers
ingredients
200 g roast beef, purchased, fat removed
20 g capers (capers)
40 g of dried tomatoes (without oil), cut into fine strips
10 cherry tomatoes, halved, yellow or red
1 clove of garlic, peeled and finely chopped
250 g green beans, washed and ends cut
fresh basil
1 pinch of erythritol (calorie-free sugar substitute)
1 tablespoon of balsamic vinegar without sugar
1 dash of soy sauce
salt and pepper
preparation
Cook the beans in boiling salted water until bite-proof for about 8-10 minutes. Then quench and pour off water.
Fry the garlic and half of the tomato halves in a coated pan. Deglaze with balsamic vinegar and soy.
Put the beans on a large plate and serve with the remaining cherry tomatoes and capers. Salt and pepper.
Spread the steamed tomatoes over it, add the roast beef and garnish with fresh basil, serve.
Tip:
Capers, capers have only 23 kcal per 100 g. So are ideal for the hCG diet.
Instead of beans, if you want to go fast, you can also use salad.
Minced meat with sauerkraut and apple
ingredients
200 g lean minced beef
1 onion, cut into fine strips 300 g sauerkraut
1 small apple, cut into small cubes
1 tbsp paprika powder, noble sweet
1 tbsp soy sauce
2 tbsp chopped parsley
Salt and pepper
1 pinch of sweetener
preparation
Mix 1 minced meat with salt, pepper and sweet paprika powder. Fry in a pan with 1 tablespoon of soy sauce for 3-4 minutes and remove.
Braise 2 onions in a pan until translucent with a little water. Add sauerkraut and continue to cook for 15–20 minutes, stirring. Season with salt, pepper and a pinch of sweetener.
Mix the herb mixture with the mince and apple. Let everything heat up again and serve sprinkled with parsley.
Florentine veal
ingredients
100 g veal cutlet, boneless, substitute turkey steak
100 g frozen spinach
1 tsp fat-free vegetable broth
1 slice of crispbread
2 tsp lemon juice
1 clove of garlic, finely chopped 1/2 small onion, finely chopped fresh sage
1 pinch of paprika powder a
little grated lemon zest salt and pepper
preparation
Knock 1 chop flat. Finely grate the crispbread and mix with grated lemon peel and paprika powder.
Then dip the meat first in the lemon juice and then in the crispbread mixture and fry without fat.
Add the sage and continue to roast the meat until it is light brown. Take the meat out of the pan and remove the prepared ingredients in the pan with vegetable broth.
Add 3 garlic and onion.
