Ideas, suggestions, concepts and opinions portrayed in this book aims only to inform and
educate.
This book is available based on the full understanding that it offers no any
prescription and you have no intention to replace medical advice or diagnosis
of professionals, as well as not intended to be used as a treatment for any
disease, health condition or injury.
It is imperative that before starting any diet or change any eating habits, including
suggested in this book, you have a complete approval of a licensed professional in the area.
The author disclaims any responsibility completely on the use, interpretation and
effects of direct or indirect use of any information contained in this material.
If you have allergies to any food listed, be sure to replace it with other options.
Sorry for all this formality, however, it is necessary to cover legal aspects of the
that this book is published.
WHAT TO KEEP IN MIND
As you saw in the Weight Loss Book Time, proper nutrition building a
healthy lifestyle and long-term, does not focus on detailed control quantities,
calories, nutrients, etc.
After all, we want to achieve our goal of good form and keep the body of our
dreams, no stress, no wasted time, no headache and the good news is that this is
quite possible to do and accomplish.
I sincerely hope you can get the taste and really appreciate a
supply 100% natural and nutritious. The flavors of the most valuable food pro our
body are really amazing when we pay attention to them.
Do not forget that most people have been spoiling the taste by eating these foods
artificial, industrialized and processed there, adding a huge load
tastes and chemicals to enhance flavors that are not natural, much less,
healthy.
Bring right back the sensitivity of your taste buds and pay attention to how the flavor
a power that inspires health will begin to get more and more delicious.
Feeds on life, nutrients, natural flavors, vitamins and conquer its so
deserved health iron and your body in shape, enviable, you both want.
Now, before you jump to the recipe suggestions, keep some points in mind:
If you prefer chicken instead of beef, pork instead of chicken rather than fish
pork, cabbage instead of broccoli, carrots instead of cucumbers, etc., feel
completely free to adapt the recipes to suit your preferences. nothing is
written in stone.
Remember, again, adapt it according to your preferences!
Please have always your Table Food MR or MT and be creative (a). The variety
possible revenue, food and spices is practically endless. This book includes only
some initial, practical and quick ideas to inspire you!
Adjust the quantities of each recipe according to your routine and appetite.
SCRAMBLED EGGS WITH VEGETABLES
meal rich in good protein and fat, with added nutritional carbohydrates and fiber.
This meal is for any time of day.
ingredients
3 whole eggs and organic, preferably egg
hillbillies.
A handful of mushrooms and sliced peppers
to taste. Broccoli is also welcome.
1 tablespoon extra virgin olive oil soup
or coconut oil.
Salt, pepper / white and oregano to taste.
preparation
Place the olive oil / coconut oil in a figideira, then place the sliced mushrooms to
to jump, stir the mushrooms a bit and add the peppers sliced into strips or
other vegetables you have chosen.
Stir, add salt, pepper and oregano to taste.
Meanwhile, in a saucer, break the 3 whole eggs, add salt, pepper and oregano to
taste, stir with a fork for about 20 seconds and when the vegetables are almost
ready, add the eggs to the pan and stir until all the eggs are on the spot.
Eat, indulge with simplificidade these foods and enjoy several hours of
energy, mood and appetite under control.
SUPER CHICKEN SALAD
This option is great for lunch and
dinner too. Rich in protein,
fribras, carbohydrates and insofar
good fats. You can eat
a good amount of this salad,
therefore, it is light and low in calories.
ingredients
Lettuce into small pieces.
A handful of arugula, watercress or cabbage to diversify.
100g chicken breast into strips or cubes.
2 sunflower seed tablespoons.
1 tablespoon of flax seed tea or another of your choice.
Some bits of goat cheese or ricotta cheese (optional).
½ bell pepper cut.
½ cucumber cut.
1 tablespoon of olive oil extra virgin olive or ½ avocado into cubes.
Vinegar and salt (little) to taste.
preparation
Prepare the chicken before or has already done beforehand. I suggest you do the chicken breast
in a nonstick skillet. I usually do with black pepper, salt, oregano,
garlic and any other spices, such as curry, masala, paprika, etc.
Simply cut everything and mix everything in a bowl or saucer. Simple, fast, nutritious
and yummy. Add spices to taste, however, no creams or suspected spices.
This meal is light, but nutritious super and will keep you willing (a) alert and the
appetite under control for several hours.
WOK SIMPLIFIED
Wok may take longer to do and be more complicated, but our goal here is
practicality, therefore, I offer you the simplified wok!
I love this dish. It is simple, tasty and quick to make.
ingredients
100 / 150g chicken breast cut into
cubes or lean beef into cubes.
100g Japanese broccoli, cut.
50g small pod, cut.
1 bell pepper cut into strips.
1 chopped onion.
50g sliced mushrooms.
1 clove garlic, minced.
Salt, cayenne pepper or chili (for those who like a heat) and oregano to taste.
2 tablespoons shoyu or equivalent (optional)
1 tablespoon olive oil soup (vegetable oil can also be used due to the high
the pot temperature, however, as we have seen, is not a healthy option)
Additional: Brown rice (optional and not mentioned the night).
preparation
Heat the pan at maximum temperature. Prepare the chicken with salt and spices.
Add the olive oil and then immediately add the chicken.
Stir until done. Remove chicken and place in the pan, now, all the vegetables together
stirring all the time. To the Wok, the vegetables need to be crunchy and not fully
cooked.
Stir for a few minutes, then add the soy sauce, salt, pepper, oregano and also the
chicken that is ready. Stir for 1 or 2 minutes and ready. Brown rice can
follow, as an option, however, particuarlmente, I never add.
SALMON WITH VEGETABLES
Fish are of high quality protein options! The particular salmon is a fish
the healthiest in the world, rich in omega 3, an extremely healthy fat
for the body and this is also one of my favorite dishes.
ingredients
1 salmon fillet 100 / 150g
A tablespoon of butter or
olive oil
50g sliced mushrooms
100g of other vegetables from their
preference (broccoli, carrots,
green beans, peppers, onions, etc.).
1 clove of garlic or garlic powder.
black pepper and salt to taste
preparation
Heat the frying medium in a high temperature, but not at maximum.
Add the olive oil or butter and chopped garlic. If choosing garlic powder,
place it directly on the fillet.
Add salt and pepper to taste the steak.
Place the steak in skillet and cook each side fillet of 2-4min, until you notice that is
cooked.
Remove the steak from the pan and immediately add the chopped vegetables, which, will catch the
like the steak that was recently done. Add a little olive oil if deemed
necessary and then salt and pepper to taste. Stir and cook them for a few minutes
until the point of your own.
Ready! You have the salmon, packed with protein and healthy fats and fiber, nutrients,
carbohydrates and vitamins from vegetables. Enjoy the sensational taste and sustenance and
energy that will give you, as, contribute to your goal of weight loss.
SCRAMBLED EGGS WITH BACON AND CURRY
This is my breakfast almost every
day. The recipe is so simple it is to
even an insult to try to intelligence
explain, but come
This dish contains high protein
quality and good and natural fats,
stemmed eggs and also bacon
(Yes, saturated fat bacon is
healthy).
Note: Try using a quality bacon
and good origin. Keep in mind
toxins, drugs and anabolic
that they are used in animals in many farms, just focusing on fat
these animals. However, when the bacon is of origin, saturated fat it is very
healthy.
ingredients
2-3 eggs (hicks) integers.
1-2 slices of bacon origin
Salt, pepper and curry to taste.
preparation
Heat a nonstick skillet.
Add bacon cook about 2 minutes on each side until it is crispy means.
Meanwhile, break the eggs into a saucer, add the spices and stir with a fork by
about 20 seconds.
Add this mixture to the pan and stir continuously until the point. eggs
They will also take the delicious bacon taste.
Indulge and enjoy the layout and the nutritional power of this breakfast!
ENROLADINHO CHICKEN
Instead of using flour and some mass
to make your enroladinho, why not
use something that helps our body to
stay healthy?
This dish contains fiber and carbohydrates
nutritional accompanied protein
high quality coming from the breast
chicken. Additionally, the good fats
Avocado stemmed be very useful for
its general health and also to maintain
your satisfaction.
Great practical choice for a snack!
ingredients
1 or 2 large lettuce leaves
100g chicken breast cut into strips.
1 bell pepper sliced into strips
1 carrot, cut into strips
½ avocado cut into strips
Salt, curry and pepper to taste
preparation
It's a good idea to already have the chicken ready, so you just take it out of the refrigerator.
If you do not have chicken ready, first of all, prepare it in a pan with salt,
pepper and curry to taste. When ready, let cool.
Open a large lettuce leaf by hand and add the carrot strips, peppers and
acabate and then the chicken strips. Wrap the foil and voila! You can take the
I work in a pot or eat in the same time.
BURGERS WITH VEGETABLES
Who does not like hamburgers? When we think of them, the "healthy" word seems to go toward
opposite, but need not be so if you make your burgers at home. So, here's a good,
hot tip!
Hamburgers will contribute to quality and healthy fats proteins. Give preference
for origin of meat, always. The vegetables will supplement with carbohydrates, nutrients,
vitamins and fibers.
ingredients
400g lean ground beef (ask for
butcher grind time)
1 large onion, chopped
2 cloves garlic, minced
goat cheese cubes (optional)
Salt and pepper to taste
50g mushroom
1 bell pepper cut into strips
Lettuce, avocado and fresh tomato as optional.
preparation
Place ground beef in a bowl or the bowl, open it and add the onion and minced garlic.
Add salt and pepper to taste.
Mix well and then take portions to go shaping their hamburgers, simple as that.
Template their hamburgers while heating a frying pan (medium high temperature) with a little
butter or olive oil.
Place your burgers in the pan cooked some minutinhos each side until it is in its
preferably point.
When finished, add the sliced vegetables in the same pan. They will get the flavors
They were. Add salt and pepper to taste. Cook until mushrooms become the point of his
preference.
There you go. Enjoy your healthy hamburger with vegetables and salad (tomato and lettuce).
SUPER TUNA SALAD
This is another easy, convenient and tasty option
for snacks and even for lunch and
dinner.
The result is a protein combination
quality, good fats, fiber,
nutritious carbohydrates and vitamins.
ingredients
1 can of tuna in water
½ avocado sliced into strips
2-3 tablespoons of a mixture of nuts / nuts / seeds (sunflower seed,
walnuts, flaxseed, cashew nuts, Brazil nuts, almonds, etc., whichever)
1 tablespoon extra virgin olive oil
white cheese cubes or goat
½ chopped and 30g Apple blueberries (optional)
Salt to taste
preparation
Simply mix everything in a saucer or bowl and add salt to taste.
This meal will keep you satisfied (a) and will contribute to both your weight loss
healthy as for body and health steel!
CHICKEN COTTAGE
Thank you for contributing Heloise
A complete and delicious dish with quality protein, good fats and carbohydrates
quality! Try and surprise yourself!
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ingredients
200g cottage cheese
25g gorgonzola cheese saborização
250g chicken breast cut into strips
10g chopped nuts (3 units)
Broccoli and cauliflower (or other vegetable
preference)
Garlic beaten with salt to season the chicken
preparation
Season the chicken with garlic beaten with salt to taste. Put a little olive oil into the pan and
place the chicken breast for grilling. When you are golden brown remove from heat.
Grind the cottage cheese and gorgonzola to turn a pate.
Cook steamed vegetables.
In a glass dish place the grilled chicken breast and cottage knocked over.
Bake for 10 to 15 minutes just to melt the cheese slightly. Remove from oven and place
chopped nuts on top.
Put the vegetables in the dish and enjoy the sensational taste of health!
NOTE: If you want to melt the cheese in the microwave, let no more than about 40 seconds!
SUPER PROTEIN SHAKE
Revenue by Antonio Valladares "Healthy Urban
Kitchen "
Many people are fan of beats, or shakes,
But, unfortunately, a minority of these shakes are
really nutritious and useful for your body.
This shake is rich in flavor and nutrients,
It contains a good amount of protein
quality, good fats, healthy carbohydrates and
fibers.
See, always give preference to a plate of
nutritious foods and use of shakes only sporadically. Remember that liquids
They are digested more quickly and tend to not give a time-satisfaction as
long, even nutritional shakes.
ingredients
1 ½ cups organic milk or almond milk (or as close to natural as possible)
3 egg yolks (here you can substitute one dose of whey protein, if you prefer)
1 teaspoon of tea coconut oil
1 banana
1 teaspoon vanilla extract or tea powder
1 teaspoon ground cinnamon
1 pinch of salt to enhance the flavor
(Optional) 1 tablespoon gelatin tea
preparation
Beat everything in a blender and finally add the egg yolks or whey protein. drink
immediately.
You can add ice too, if you prefer. You can also change the fruit to
change the flavor.
SOUP CAULIFLOWER WITH CHICKEN
This dish can be a good option for lunch or dinner.
It contains quality carbohydrate (cauliflower) and protein
of high biological value, ie, the chicken breast. It is light,
delicious and satisfying!
ingredients
1 tablespoon butter
1½ tablespoons flour for texture give
300ml water
100ml milk
½ cauliflower chopped into small pieces
1 square of vegetable broth
Salt, pepper and oregano to taste.
100g chicken breast into cubes
preparation
Prepare the chicken in a nonstick skillet with salt and pepper only. When ready,
set aside.
Melt manteira and put together the flour in the pan, mixing. Put water to the
little while stirring so that the mixture is smooth and flat. Everything on the stove,
on low to medium heat.
Raise the temperature a bit, add the milk, vegetable broth and cauliflower and
continue stirring until boiling. Simmer until the cauliflower is soft enough to
you can smash it into the pan (the soup is smooth and large pieces).
After crushing the cauliflower, add salt, pepper and oregano to taste.
Add the chicken and bon appetit!
TUNA-TUM
This is a convenient option and
nutritious for dinner and lunch! you can
replace the tuna sardines by if you prefer. the
vegetable options are just suggestions, you
you can add your preferences.
ingredients
1 can of tuna in water (avoid tuna in oil)
1 chopped carrot (optional)
1 chopped onion
50g of peas
1 tablespoon tomato paste
Salt, oregano and black pepper to taste
(Optional) You can add brown rice or sweet potatoes (but, in general, avoid it in
dinner)
preparation
In a saucepan, add the tuna and tomato paste, stir to dilute (add a
little water). Add the vegetables, mix and finally add salt, oregano and pepper
kingdom to taste. Simple, fast and super nutritious!
OVEN TUNA
Special thanks to my dear mother for the suggestion.
This is a quick recipe, delicious and satisfying! Can be adapted for both lunch
as for dinner. The dish has a combination of quality protein, vegetables and
healthy fats.
ingredients
1 sliced onion seasoned with salt, pepper and olive oil
1 thin sliced tomatoes, seasoned alike.
2-3 cans of tuna without oil mixed with 2-3 tablespoons of tomato sauce soup
you prefer.
Add parsley, olives, olive oil and salt to taste.
(Optional) 1 raw potato thin sliced, seasoned with salt, pepper and olive oil.
Recalling that potatoes, although natural, is a dense and simple carbohydrates. you
can opt for sweet potatoes if you like the mixture of flavors, or not add potatoes
no.
(Optional) goat cheese cubes or similar.
preparation
If you have added potatoes, add the slices first in form. Otherwise put
Sliced Tomatoes at the bottom and tuna mixed with the rest from above.
Bake for 30 minutes with the form covered with aluminum foil. Remove the paper in
end to give a golden.
Enjoy the taste of a complete and healthy meal!
FILLET ROAST FISH IN THE OVEN
Special thanks to my dear mother for the suggestion.
Fish is one of the best sources of protein and
good fats you can consume, so it is
always suggested that add fish
sporadically in their day-to-day.
This dish is full and has then with
quality protein, some carbohydrates
fiber quality and also good fats.
ingredients
500 g of fish fillet your preference seasoned with lemon, salt, pepper and garlic.
2 tomatoes, sliced
½ red or yellow pepper, diced
1 medium onion, diced
1 tablespoon capers
1 chopped garlic, parsley, chives and pepper to taste.
(Optional) 4 sliced raw potatoes.
Remember that the potatoes, though natural, are simple dense carbohydrates.
preparation
Grease the form with olive oil.
If you have chosen to include the sliced potatoes, make them the first layer in the form,
seasoned with olive oil, salt and pepper.
If you have not added potatoes, place the fish fillet in shape and cover it with
vegetables and seasonings, adding a little olive oil at the end.
Bake for approx. 30 minutes, covered with foil and ultimately remove paper
to dry and brown a little.
SNACK CRISPY COTTAGE
This is a snack that is part of my routine
food almost every day. cheese
cottage is rich in high-value proteins
biological and very low in calories.
Nuts / almonds / nuts and seeds
can be added will contribute
oils and fats quality that will
contribute very positively with your appetite
and general health.
This is a great choice for the night,
example.
ingredients
50g to 100g of cottage cheese
A handful of almonds or nuts or nuts or seeds (sunflower, linseed, pumpkin,
etc.). Set the options you prefer and you have.
4 chopped strawberries
preparation
Extremely simple and practical, place the cottage in a saucer, add your options
crispy and chopped strawberries, mix with a spoon and indulge yourself. Also watch
satisfaction that this quick snack will give you even being low in calories.
BANANA SMASH AND RAISINS
For when that strong desire to eat
sweet beat, enjoy this natural option,
healthy and delicious!
Of course, keep in mind that it is richer in
carbohydrates, even if the carbohydrates are
and nutritional quality.
ingredients
1 ripe banana
2 tablespoons raisins
1 tablespoon grated coconut tea
1 tablespoon organic honey soup
½ teaspoon ground cinnamon
preparation
Very simple. First of all, crush the banana with a fork. when
creamy, spread the saucer and add the raisins. Then add the honey, giving
turns over and ultimately add cinnamon. Enjoy the pleasure
YOGURT CRUNCHY
This is a good option to eat between
meals as fast and nutritious snack. It contains
proteins, good fats, fiber and light carbohydrates.
ingredients
100ml natural yogurt without sugar
A handful of a mixture of seeds (linseed,
sunflower, pumpkin) or nuts / nuts / almonds.
Some slight sting fruit option, rich in vitamins
and slightly sweet (strawberry, kiwi, raspberry
(Raspberry), blueberry (blueberry), etc.).
preparation
As you can imagine, the easier it impossible! Mix everything and bingo! You're done!
MY MAGIC FORMULA
With all of these recipes are very good, healthy, nutritious,
fast and everything, cool!
However, and when we got home, we are tired, without
patience to think about cooking and even bag to look recipe?
I know how it is!
So, I share with you my magic formula, or,
in other words, my meal model I always have in
mind and use the vast majority of my main meals.
I am a person who loves simplicity and practicality. Long live the simple!
So when I come home at night or for lunch, instead of dwelling on what to do,
I follow the steps I share with you below, to quickly come up with a meal
extremely nutritious, healthy, burner of fat and that will be a turbo for your
mood and general health.
1. Choose a protein option (chicken breast, fish fillet, cattle file, eggs, etc.).
2. Choose the nutritive carbohydrate options that you have on hand (cabbage, broccoli,
carrots, peppers, onions, green beans, mushrooms, etc.).
3. Remove the pan from the drawer and put over medium high heat.
4. Add a tablespoon of organic butter in the pan or olive oil and place the
protein option. Season to taste and when ready, remove from the pan and put in
plate.
5. Add the vegetables all (I eat a lot of vegetables). If necessary, add another
tablespoon butter or organic olive oil and prepare these vegetables over high heat for
minutes. The goal is that they stay crisp and not wilted. Of course, the season
I taste.
6. Ready! Protein + + Assorted vegetables, some organic butter, salt, pepper,
oregano, curry, etc. = nutritious and healthy meal.
I follow this formula for at least 80% of my main meals. You can vary
spices, protein options, vegetables, etc., etc. The possibilities are virtually
endless.
You will provide for your body a very high quality protein, fibrous carbohydrates
full of nutrients and vitamins and even good fats to your overall health and fitness.
Perfect!
Enjoy! Living healthy, conscious living, alive with energy, flavored, long live the good way!
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