- day 1
- day 2
- Day 3
You want to lose 2 pounds quickly? Then we have the 3-day plan for the protein diet for you!
Summer is approaching and what do we want there? Slimming and an already flat stomach for the bikini. Protein is a true fatbunner and part of any low-crab diet. We have a great 3-day plan with power proteins. With it you can lose 2 kilos within 3 days.
"With 7 everyday tricks to the desired figure" Get the tricksday 1
In the morning
Colorful berry muesli
- 50 g berries
- 75 g of lean quark
- 100 g of yogurt
- 2 tablespoons granola
- dried fruit
- 1 tsp honey
at lunchtime
Eggplant yoghurt casserole with meatballs
Ingredients (4 people) :
- 600 g of eggplant
- 800 g of tomatoes
- salt
- 10 stems of thyme
- 2 cloves of garlic
- 250 g of skimmed yogurt
- 4 eggs
- 1 small onion
- 250 g lamb mince
- 3 stalks of mint
- 1 tbsp Harissa
- 1 tbsp mustard
- Oil for the mold
Preparation:
- Wash eggplants and tomatoes, clean and slice. Lightly season the aubergine slices with salt.
- Wash thyme, shake dry and strip leaves from stalks.
- Peel the garlic clove and finely chop.
- Whisk yogurt, eggs and thyme, except for sprinkling.
- Dab aubergines dry. Eggplant and tomato slices alternately in an oiled ovenproof form layers. Cover with egg milk.
- In the preheated oven (electric cooker: 200 ° C / circulating air: 175 ° C / gas: see manufacturer) bake for about 50 minutes.
- Peel the onion and remaining garlic and finely dice.
- Wash the mint, shake dry, fold the leaves from the stems and finely chop.
- Knead the hack, mint, onion and garlic cubes, harissa and mustard to a smooth dough. Season with salt. Form to 20 small meatballs and distribute after about 20 minutes on the casserole.
- Remove the prepared casserole from the oven, allow to rest covered for about 10 minutes, cut into portions, arrange and sprinkle with thyme.
in the evening
Chicken salad
Preparation:
- Sand the peel of ½ lemon, squeeze out the juice.
- Cut ½ red onion into strips.
- 1 stalk thyme pluck.
- Stir onion, lemon zest and juice, thyme and 1 tsp. Mustard, season.
- Stir in 2 tablespoons of oil.
- Cut 120 g of chicken fillet into strips.
- Heat 1 teaspoon of oil, roast 1 tbsp of pumpkin seeds in it.
- Roast meat.
- Mix 50 g of spinach and onion mixture.
- Arrange salad and chicken strips, sprinkle with pumpkin seeds and garnish with thyme.
day 2
In the morning
Cloud Bread (Low Carb Bread)
Ingredients:
- 3 eggs
- 3 tablespoons cream cheese (room temperature)
- ¼ teaspoon baking powder
- 1 tablespoon of honey (for those who like it sweet)
Preparation:
- Preheat oven to 150 degrees.
- Separate egg whites from egg yolk and use two bowls.
- Stir egg yolks with cream cheese and honey until creamy.
- Take the other bowl and mix the baking powder and egg whites with a whisk until it looks like whipped cream.
- Carefully add the contents of the first bowl and stir everything with a wooden spoon until no yellow streaks are visible.
- Finally, place six to eight round flat bread pieces on the baking paper and push the tin into the oven for 15 minutes.
- Refine with herbs as desired.
at lunchtime
Artichoke omelette (for 4 people)
Ingredients:
- 2 shallots
- 1 can of artichoke bottoms
- 20 g of butter
- 4 stalks tarragon
- 50 g of Parmesan cheese
- 8 eggs
- salt
- pepper
Preparation:
- Peel the shallots and dice them.
- Drain artichoke bottoms and cut into strips.
- Heat the fat in an ovenproof pan.
- Braise artichokes in it for about 6-7 minutes.
- Fry the shallots for the last 2-3 minutes, stirring several times.
- Wash tarragon, shake dry and peel off leaves.
- Plane parmesan.
- Whisk eggs in a bowl. Season with salt and pepper and stir in tarragon leaves.
- Put the egg mass in the pan and cover over a high heat and heat for 1-2 minutes.
- Sprinkle the parmesan shavings on the omelet and bake for 15-20 minutes in the preheated oven (electric cooker: 175 ° C / circulating air: 150 ° C / gas: see manufacturer).
- Serve hot or cold with a green salad.
in the evening
Grainy cream cheese with salad (for 2 persons)
Ingredients:
- Half cucumber
- 2 tomatoes
- smooth parsley
- 1 red onion
- 250 gr granular cream cheese
- lemon
- salt
- pepper
- vinegar
- oil
Preparation:
- Dice all the ingredients and cut the parsley into small pieces.
- Mix everything in a bowl with the granular cream cheese.
- Season with salt, pepper, lemon, vinegar and oil.
Day 3
In the morning
Low Carb Pancakes
Two ingredients - nothing else is needed to conjure our easy-light Paleo Pancakes. Simply crush a banana with a fork and mix with an egg . Bake the pancakes in a little oil .
at lunchtime
Lemon yoghurt soup (for 4 people)
Preparation:
- Halve 700 g of zucchini lengthways, cut into slices.
- Cut 2 red onions into rings, 1 garlic clove.
- Heat 2 tablespoons of oil, fry everything in it.
- Deglaze with 750 ml of vegetable stock and 2 tablespoons of lemon juice.
- Simmer soup for 20 minutes.
- Distribute 200 g ready-to-cook, peeled raw shrimp onto 4 wooden skewers. Salt and fry in 1 tablespoon hot oil for 3 minutes. Season with Harissapulver.
- Remove the soup from the heat.
- Mix 150 g of yoghurt and 2 egg yolks (size M) and stir.
- Taste again. Sprinkle with colored pepper. Preparation time approx. 35 minutes.
in the evening
Herb omelette with crab (for 1-2 persons)
Ingredients:
- 3 eggs
- 100 g of crabs
- fresh herbs
- onions
Preparation:
- Fry the onions and add the crabs.
- Put the twisted egg with the herbs in the pan.
- Salt and pepper and then let it falter