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DAY 4 -7 day diet plan, How To Get A Flat Tummy! recipes in english and danish (Look below for danish)

Breakfast: Protein shake/smoothie or fresh vegetable/fruit juice and some eggs and avocado!

Snack: Many people say you have to snack all the time to keep your metabolism active all day; my experience is – you need to give your digestive system some time off, so stick to 3 main meals and 1 snack, you can decide when you need the snack but not after 6:30 pm! Nothing besides water and organic tea is allowed.

Lunch: The biggest meal of the day! You need protein, vegetables and healthy fats from olive oil, avocado, nuts or fat fish – fill you plate with a lot of veggies! I often eat a peace of chicken, fish or red meat together with vegetables (NB! – red meat, only allowed once a week!) 😉

Dinner:

Soups! I love fish or chicken soups with lots of vegetables, taste and power! Steam your vegetables with chicken, or cook chicken in the oven with vegetables and sweet potato. Speaking of – sweet potato or normal potato is lovely in soups, too.  Throw some fish or chicken in a wok along with veggies, and stir fry that bad boy! Delicious and simple! Don’t forget to enjoy it – remember – it is your LAST MEAL today (still around 6 pm) and then fasting all night!

foods you should avoid to get the flat belly

Why you should avoid too much beef:

Beef can be tough on your digestive system, so if your digestion is weak, watch out! Beef is very heavy and it takes your digestive system and intestines a long time to break it down and digest, so the beef can stay in your intestines and actually start to rot L You can always skip the red meat while you are on this diet for 2 – 3 weeks and slowly start with a bit of beef again, once a week.

12 hours of fasting, does it have an effect?

Studies show that giving your digestive system a rest during the night works very positively for people with a weak digestive system.

 

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Day 4

Breakfast: Carrot Smoothie

Snack: Vegetable Sticks with 2 tbsp. of optional dressing

Lunch: Cabbage Wrap with greens and approx. 150 g of Salmon

Dinner: Broccoli Soup with Fish 

Carrot-Smoothie

Carrot Smoothie

1 large carrot

150 g frozen raspberries

2-3 tbsp. of curds

A bit of water to facilitate the blending

cabbage-roll-e1315348025450

Cabbage Wrap with Salmon:

Wraps are a wonderful, tasty little meal that can be made easily and with whatever vegetables you have available. Place the filling inside the cabbage leaf, roll it, and eat it on the go! I like to make wraps with salmon and salad, but you can fill it with the vegetables and leftovers you have in your fridge.

1) Chop fx some red onions, ½ avocado, a bit of fresh salad, baked or fresh bell peppers – whatever you have available, the sky’s the limit here!

2) Use a large leaf from fx cabbage or pointed cabbage

3) Spread the veggies along with the chicken or tuna (but no more than 150 g) on the cabbage

4) Dressing: avocado-, almond, or hazelnut oil – but as little as possible – no more than a tablespoon. Roll it up and enjoy!

romanescosoup2

Broccoli Soup With Fish

A great vitamin shot all year long.

150g baked whitefish ( you those what fish you like)

1 small onion

1 clove of garlic

1 tbsp. butter

1 broccoli

5-6 dl of water

1 ½ stock cube – chicken- or vegetable stock

Salt and freshly ground pepper

A few drops of lemon juice

Finely chop the onion and the clove of garlic and sauté in the butter until the onions are translucent.

Cut the florets from the broccoli, then cut or break them into bite-sized pieces – leave the stalk, but remove the tougher top layer of skin

Place the broccoli and the stock in the pot with water (don’t place a lid on the pot), and let it simmer until the broccoli is tender; this should not take longer than roughly 10 minutes. If you cook the broccoli too long, it will lose its green colour.

Blend the soup until it is creamy, and sample the soup with salt, pepper, and lemon juice. Do not boil it again after it’s blended, that will result in loss of colour.

Season the fish with salt and pepper, and brush it with a little olive oil. Bake in the oven (200 C) for about 5 minutes. If it’s a thick piece, leave it a bit longer.

Serve the soup with the fish on top of the soup.

DAY 5 coming out tomorrow stay toned!! 😀 thx you for stopping by! muaaah

Dag 4 DANSK (DANISH)

Morgenmad: Gulerods-smoothie

Snack: grøntsagsstave med 2 spsk valgfri dressing

Frokost: Kålwrap med grønt og ca. 150g laks

Aftensmad: Broccolisuppe

Carrot-Smoothie

Gulerodssmoothie

1 stor gulerod

150g frosne hindbær

2-3 spsk. skyr

lidt vand til at blende med

cabbage-roll-e1315348025450

Kålwrap med laks

Ideen med en kålwrap er, at du ligesom med en fajita kan komme alt muligt i, rulle den sammen, og spise den on the go. Jeg laver gerne en wrap med salat og laks, men du kan lave den med lige præcis de grøntsager (rester) du har i køleskabet.

1) Snit f.eks. lidt rødløg, 1/2 avokado, lidt frisk salat, nogle bagte eller friske peberfrugter – ja, kun grøntsags-fantasien sætter grænser.

2) Brug et stor kålblad fra f.eks. hvidkål eller spidskål.

3) Læg grøntsagerne på bladet sammen med laks (højst 150g)

4) dressing: avokado-, mandel- eller hasselnødolie, brug så lidt som muligt! max en spiseske.

romanescosoup2

Broccolisuppe Med Fisk

En skøn vitaminindsprøjning året rundt.

150g bagt hvidfisk (Du vælger selv hvilken hvidfisk)

1 lille løg

1 fed hvidløg

1 spsk. smør

1 broccoli

5-6 dl vand

1 ½ bouillonterning hønse- eller grøntsagsbouillon

salt og friskkværnet peber

1 lille skvæt citronsaft

Hak løg og hvidløg fint og svits i smørret til løgene er transparente.

Del broccolien i mindre stykker, brug også stokken, men skræl det hårde yderste af.

Put broccoli og bouillon i gryden sammen med vandet, og lad det simre uden låg indtil broccolien er mør. Det tager ikke mere end 10 min. Hvis man koger broccolien for længe mister den sin grønne farve.

Blend suppen til den er cremet, og smag til med salt, peber og citronsaft. Den skal ikke koge efter at den er blendet, så mister den sin farve.

Krydr fisk med salt og peber, pensl med lidt olivenolie, og bag den i ovnen i ca. 5 minutter ved 200 grader. Er det et tykt stykke skal det have længere tid.

Server suppen med den bagte fisk.

DAY 5 coming out tomorrow stay toned!! 😀 thx you for stopping by! muaaah

 

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DAY 3 - 7 Day Diet Plan, How To Get A Flat Tummy. Recipes in English and Danish (look below for danish)