SHAPE diet: Day 21
On the last day of the SHAPE diet, there's carrot and apple salad and turkey slices!
grocery list
- 120 g of carrots - 1 perennial celery - 1 apple - 1 shallot - 2-3 tomatoes - 1 courgette - 1 lemon - fresh parsley, chives and basil - 1 cup low-fat yoghurt - 150 g turkey schnitzel
Lunch: carrot and apple salad
30 minutes of preparation time inside: 260 calories, 4 grams of protein, 12 grams of fat, 33 grams of carbohydrates
Ingredients for a portion
120 g carrots, 200 g celery, 1 apple, 4 tablespoons vinegar, salt, pepper • ½ tsp coarse mustard, 1 tsp honey, 1 tbsp oil, ½ scallion, some parsley and chives, 50 g low-fat yoghurt, 1 teaspoon lemon juice (freshly squeezed )
1.
Peel and wash carrots, cut into thin slices. Wash celery, cut into thin slices. Wash apple, remove core casing, cut into fine slits.
2. For the vinaigrette whisk vinegar, salt, pepper, mustard and honey. Drip oil in drops. Peel the shallot, finely dice and stir in the vinaigrette. Wash parsley and chives (keep for garnish), shake dry, chop. Mix yoghurt and lemon juice, add herbs. Season with salt and pepper. Mix the salad ingredients and serve with a yoghurt dip.
tip
The remaining celery is great for nibbling in between. The contained essential oils curb the appetite.
Dinner: Turkey sliced with tomatoes
30 minutes of preparation time inside: 520 calories, 45 grams of protein, 14 grams of fat, 51 grams of carbohydrates
Ingredients for a portion
150 g turkey schnitzel, ½ shallot, 2-3 ripe tomatoes (about 250 g), 1 small zucchini (about 150 g), 50 g whole grain rice, 1 tablespoon oil, salt, pepper, 100 ml vegetable stock 3 stems basil, 1-2 tsp balsamic vinegar
1. Wash meat, cut into strips. Peel the shallot, finely dice. Wash tomatoes and zucchini and dice.
2. Cook rice according to the instructions on the package. Heat oil in a pan. Fry meat in 3-4 minutes. Season with salt and pepper, remove. Add the onion and zucchini to the hot frying fat, fry for two to three minutes. Season with salt and pepper. Add tomatoes and stock, simmer for six to seven minutes.
3. Mix the meat, heat in the sauce. Wash the basil (put aside for garnish), shake dry, finely chop the leaves. Mix under the sliced. Season with salt, pepper and a little vinegar. Serve and garnish with basil. Serve rice.
snacks
Health Food: Half an avocado (with salt and pepper, 271 calories) contains important fats, a tangerine (49 calories) covers half of your daily vitamin C needs.
More about nutrition can be found here >>
