The summer project is largely promoted by people who want to lose weight in order to enjoy sunny days on the beach. However, the high-temperature season goes far beyond appearances and calls for a light diet, low in added sugars and fats, which will help you have more energy and energy on a daily basis. For those who still find it difficult to guarantee balanced nutrition that is ideal for the hottest days,the corporate wellness company Vidalink, in partnership with nutritionist Mayara de Paula Miranda,lists complete menu options for an entire day.
The menu includes breakfast, lunch, snack and dinner, considering an average of between 1200 and 1500 Kcal in one day. Meal options can be combined according to preference and the possibilities available in your routine.
It should be noted that the ideal diet varies from person to person and any diet plan should be adapted to individual needs, based on consultation with a specialist.
BREAKFAST
Aveioca
Great option for those who are going to do physical activity straight after eating them. With a balanced amount of carbohydrates and proteins, you guarantee good performance and energy.
- Carbohydrates: 46g;
- Sodium: 35mg;
- Lipids: 18g;
- Proteins: 13g;
- Kcal: 393;
- Fiber: 7g.
Ingredients
- 2 tablespoons tapioca gum;
- 2 eggs;
- 2 tablespoons oat bran;
- 1 pot natural yogurt + drizzle of honey.
How to make
- Put the egg, oats and tapioca gum in a bowl;
- Then mix with a fork until you get a homogeneous mixture;
- Pour the batter into a preheated frying pan greased with olive oil or a good quality fat;
- Once it has become firm, turn the batter over to bake the other side.
LUNCH
Chicken omelette
Practical meal for those who can’t give up rice without going overboard on their daily carbohydrate and calorie intake. Another alternative is to replace the chicken with canned tuna. It’s also best to prioritize brown rice as it’s rich in complex carbohydrates, fibre, vitamins and minerals.
- Carbohydrates: 34g;
- Sodium: 600mg;
- Lipids: 19g;
- Protein: 46g;
- Kcal: 490;
- Fibre: 3g.
Ingredients
- 2 eggs;
- 120g chicken;
- 125g brown rice (about 5 tablespoons);
- 2 tablespoons steamed vegetable salad.
How to make
- Beat the two eggs with a fork;
- Grease the pan with ghee butter or olive oil;
- Add the chicken and brown it in the pan;
- Serve the omelette with the brown rice and steamed vegetables.
LANCHE
Vitamin avocado
A refreshing drink, rich in nutrients, vitamins and minerals, essential for the proper functioning of the body. It also works well as a quick snack before exercising.
- Carbohydrates: 19g;
- Sodium: 90mg;
- Lipids: 6g;
- Proteins: 9g;
- Kcal: 174;
- Fiber: 5g.
Ingredients
- 2 tablespoons full of avocado;
- 2 tablespoons full of powdered milk;
- 1 tablespoon of oat bran.
How to make
- Beat the ingredients with 300ml of water.
DINNER
Grilled fish with salad
- Carbohydrates: 3g;
- Sodium: 78mg;
- Lipids: 9g;
- Protein: 28g;
- Kcal: 212;
- Fiber: 1g.
Ingredients
- 120g grilled fish fillet;
- 4 tablespoons cooked spinach (or another dark green vegetable of your choice);
- Leaf salad all you like.
How to make
- Season the fish according to your preference (salt, olive oil, garlic, thyme and lemon juice, for example). Place the frying pan over a medium heat and turn it off when it’s browned on both sides;
- Spinach: Soak it first in cold to lukewarm water. Then chop the spinach and place it in a medium saucepan, reaching halfway up the container to cover with water. Add salt to taste to the water and boil the spinach over high heat for 3 to 5 minutes. After draining the spinach, transfer it to a bowl of ice water for 30 seconds to 1 minute, before draining again and serving.
These and other recipes are part of the e-book developed by Vidalink and nutriocionista, which is available to users of the service.
“It’s important that the change in diet also goes hand in hand with other well-being measures, such as physical activity, psychological support for mental health, frequent health check-ups and personal and professional development practices. We’re talking about a change in routine that goes far beyond the summer project and reverberates in a better quality of life,” says Luis González, CEO and co-founder of Vidalink.
Want more content like this? Visit the official iG Recipes page.
