Lose weight quickly and have a good mood? That goes with the anti-frustration diet. And it works very easy.
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Especially the diet start is difficult for you? Not anymore, thanks to the anti-frustration diet! We have recipes for a lean week that will help you see successes quickly. And many tips for a good start.
The start is important for a successful diet
Surely you have already noticed: for the success of a diet, the start is very important. Most people find it difficult to give up old eating and eating habits . If success does not show up quickly on the scales, many will soon give up again in frustration.
That's why we've come up with a week's worth of recipes to get you started on an anti-frustration diet . The dishes are perfectly matched and cooked quickly. This week, depending on the starting weight, you can lose as much as one pound a day - the best motivation to go through the diet .
Recipes for your anti-frustration diet
Here's how it works: Use these tips to assemble your own breakfast - just as you like it. There are our recipes for lunch and dinner
DAY 1
at lunchtime
Rump steak on beans
For 1 person
Drain off 50 g of white bean kernels and rinse off. Cut pear into slices. Peel and dice 1 shallot. Season 1 rump steak (150 g) with salt and pepper. Fry the shallot in 1 teaspoon of oil, deglaze with 50 ml of beef broth and simmer for 6-8 minutes.
After about 4 minutes add pear slices and bean seeds, reduce heat. Fry meat in 1 teaspoon oil for 6-8 minutes. Wash 20 g rocket and pat dry. Arrange meat with beans and rocket on a plate. Garnish with pear slices and colored pepper.
in the evening
Busy wholemeal roll
For 1 person
Clean ½ red pepper and cut into thin sticks. Halve 1 wholemeal roll and brush one half with 1 teaspoon butter. Cover the whipped half with 1 sheet of iceberg lettuce and 3 slices of low-fat Camembert. Serve bread rolls on a plate and serve paprika sticks.
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DAY 2
at lunchtime
Colorful tofu pan
For 1 person
Peel ½ clove garlic and cut into thin slices. Mix with 1 tbsp soy sauce, ½ tbsp sunflower oil. Dab dry 50 g of firm tofu and cut into strips. Cover the tofu with the marinade and leave for approx. 15 minutes. Cut 200 g broccoli and ¼ red pepper. ¼ can (580 ml) Halve or quarter bamboo shoots. Roast the tofu in ½ tbsp oil for about 3 minutes.
Remove from the pan, add vegetables and sauté briefly in the frying fat. Season with ½ tbsp soy sauce and 25 ml vegetable broth. After about 3 minutes, add the tofu and 25 g of roasted and salted peanuts to the pan and allow to stew for another 5 minutes. Arrange everything in a deep bowl.
in the evening
Stuffed zucchini
For 1 person
Cut ¼ clove of garlic and onion into cubes. ¼ pot cut coriander into strips. Knead 100 g ground beef, 1 tbsp breadcrumbs, ½ tsp tomato paste, onion, garlic, 1 tbsp water and 1 egg. Season with salt, pepper and cilantro.
Cut 3 courgettes in half, hollow out the third half of one end. Fill minced meat into the zucchini. Place in a casserole dish, add 60 ml broth. Cook in the oven (electric cooker: 175 ° C / circulating air: 150 ° C) for 30-40 minutes.
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DAY 3
at lunchtime
Ham Vegetable Omelet
For 1 person
Mix 2 tbsp quark, 1 tbsp mineral water and ½ tsp horseradish. Season with salt and pepper. Wash 150 g of cucumber and grate finely into the quark mixture. Whisk 2 eggs and 1 tablespoon low-fat milk, season with salt and pepper. Wash ½ red pepper, clean and dice. Clean and wash 50 g baby spinach. Cut 25 g of cooked ham into thin strips.
Sauté the vegetables in ¼ tsp oil for about 2 minutes, add the ham, add the egg mixture, allow to stand for about 5 minutes. Fold the omelet and serve with the cucumber quark.
in the evening
Pineapple and tomato salad
For 1 person
Cut the pineapple into small pieces. Halve 100 g of cherry tomatoes. Remove leaves from 4 stems of basil, mix with pineapple and tomatoes. Cut 1 vanilla pod lengthwise, scrape out the pith. Mix 1 tbsp balsamic vinegar, ½ tbsp lemon juice and 1 tbsp olive oil. Season with vanilla seeds, salt, pepper and ¼ teaspoon of honey. Mix vinaigrette and salad.
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DAY 4
at lunchtime
Parsnip soup with hack
Ingredients for 1 person
Peel the peel of ½ of the organic lemon finely with a zestzer. Squeeze juice. Peel ½ medium onion and 200 g parsnips and dice, sauté in ½ tablespoon butter. Deglaze with 250 ml broth, season with salt, pepper and lemon juice. Approximately Simmer for 30 minutes.
Roast 75 g beefsteak minced meat in 1 teaspoon of oil for about 5 minutes, season with salt and pepper. Puree the soup, pour it through a sieve into a saucepan. Mix 1 teaspoon crème fraîche with 150 ml milk and add to the soup. Season with a pinch of sugar. Arrange soup with minced meat. Garnish with 2 stalks of oregano.
in the evening
Spiced potatoes with feta dip
For 1 person
Cook 300 g potatoes for about 10 minutes. Spread on a baking sheet, sprinkle with ½ tbsp oil. Cook in the oven (cooker: 200 ° C / circulating air: 175 ° C) for 15-20 minutes. 25 g of fat-reduced feta crumble. ½ clove of garlic.
Mix with 40 g of yoghurt (1.5% fat), 150 g of skimmed quark, feta cheese and ¼ tablespoon of Ajvar, season with salt and pepper. Chop 2 stems of thyme, mix with ¼ tsp sesame seeds and ½ tsp cumin. After about 17 minutes sprinkle on potatoes and finish cooking. Serve.
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DAY 5
at lunchtime
Peppers and potato pan
For 1 person
Mix ¼ tsp paprika powder, ½ tbsp oil and ¼ tsp pepper, marinate 150 g salmon fillet for about 30 minutes. Cook 200 g of potatoes until firm. Cut ½ red pepper into small pieces. Cook 40 g of frozen beans for about 6 minutes. Dice 1 shallot. Dab fish with kitchen paper, salt. Fry in 1 teaspoon of oil for about 10 minutes.
Chop 1 sprig of rosemary. Cut potatoes into slices. Roast the potatoes and pepper in ½ teaspoon of oil for about 10 minutes. Add shallots, beans and rosemary after about 6 minutes. Serve.
in the evening
Protein bread with salmon
For 1 person
Dice 50 g of cucumber. Chop 1 stalk of dill, mix with 2 tbsp curd cheese, 1 tsp. Mineral water and ½ tsp olive oil, season. Brush 1 slice of protein bread with it. Place 1 slice of smoked salmon on top.
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DAY 6
at lunchtime
Chicken fillet rolls
For 1 person
Cut 15 g of dried tomatoes into small pieces. Stir with 1 tsp basil pesto and 2 teaspoons yoghurt cream cheese, season. Halve 150 g of chicken fillet, pat flat, season. Spread the cream cheese on it, roll it up, fix it.
Fry in 1 tablespoon of oil for 12-15 minutes. Mix 1 tbsp white wine vinegar, 1 tsp honey and a little mustard, salt and pepper. Beat in 1 tsp of oil. Mix 50 g mixed baby salad and vinaigrette. Arrange salad and rolls on a plate.
in the evening
Wholemeal bread with ham
For 1 person
Chop 4 stalks of parsley, mix with 3 tablespoons of coleslaw. Mix 1 tbsp cream cheese (0.2% fat) with ½ tsp honey, season. Fill up 3 slices of pepper ham with salad, roll up. Spread 1 slice of bread with cheese cream, top with ham.
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DAY 7
at lunchtime
Baked chicory
For 1 person
Cut ½ leek onion into rings. Halve 1 butt of chicory lengthways, remove stalk. Sauté the chicory in 1 teaspoon oil for about 2 minutes, season with salt and remove. Fry 25 g of lean ham cubes in the frying fat briefly, take out 1 teaspoon for sprinkling. Sauté the onion in the pan for about 2 minutes. Add 125 ml chopped tomatoes (tin), bring to the boil and simmer for about 5 minutes while stirring. Grate 25 g Gouda coarsely and mix with 25 g cottage cheese (0.8% fat).
Pour the tomato sauce into a flat casserole dish. Put in the chicory, spread the cheese over it. Bake in the hot oven (electric cooker: 225 ° C / convection air: 200 ° C) for 10-15 minutes. Sprinkle with ham cubes.
in the evening
Beetroot puree
For 1 person
Peel 75 g beetroot, wash and cut into small pieces. Peel, wash and dice 125 g of floury potatoes. Cook beetroot in approx. 200 ml salted water. Cook for approx. 45 minutes. Approximately Add potatoes 20 minutes before the end of the cooking time. ¼ bunch cut chives in rolls. Finely grate 1 teaspoon fresh horseradish. Purée beetroot and potatoes with a blender or potato masher.
Season with a little sugar, salt and pepper. Refine as desired with 1 teaspoon sour cream. Fill beetroot purée into a small bowl and sprinkle with grated horseradish. Sprinkle with 1 teaspoon chopped chives.
