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Yogurt with cereals and berries

Yogurt with cereals and berries

  • 1 Greek yogurt,
  • 2 tablespoons cereal,
  • 1 cup berries

Servings: 1

Preparation time: less than 15 minutes

RECIPE PREPARATION Yogurt with cereals and berries:

Put all the ingredients in a bowl, mix and serve.

Have fun and have a wonderful day!

Day 1 of the yogurt diet

Breakfast: a yogurt, a slice of toast, a glass of natural fruit or vegetable juice or a combination. Instead of fruit juice you can eat an apple and a half of grapefruit.
Lunch: a yogurt, a slice of toast, 200 grams of boiled or steamed fish. You can add two cloves of garlic and natural spices.
Dinner: a yogurt and a slice of toast and 100 grams of berries or a small apple.

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Smoothie with berries and creamy yogurt

[/ ingredients]
Portions: 2
Preparation time: less than 15 minutes
[preparation title = & # 8221Preparation & # 8221] Wash the fruits well, if they are fresh and let them drain.

If we want our smoothie to be more attractive and get more colors, we mix the fruit separately.
So, add to the container of the Breville Blend Activ Pro blender, first the blueberries with a teaspoon of honey and a teaspoon of lemon juice.

Place the container in the appliance, connect the appliance to the voltage source and press the mixing button.
If the smoothie comes out thick, we can add a tablespoon of yogurt to dilute it.

Then pour it into a carafe or glass, and pour a little creamy yogurt on top.
We do the same with raspberries and currants, which I mixed together, then pour the resulting mixture over the yogurt layer, thus obtaining three layers full of color and flavor.

And so with this recipe for smoothie with berries and creamy yogurt, we take our portion of vitamins for the whole day.

You can use both fresh and frozen fruits. The frozen ones can be put directly, without waiting for them to thaw.

Mediterranean Diet & # 8211 Examples, Daily Menu with Recipes and Food

Principles of the Mediterranean diet - permitted and prohibited products. Recipes from the Mediterranean diet, for impeccable weight loss results. Basic principles of the diet.

This is not a complicated diet. It is based on the national cuisine of the locals Mediterranean.

This diet is an ideal example of balanced nutrition, in which vegetable proteins are the main source of nutrients. The basis of this low-calorie diet are fruits, vegetables and bread, usually in the form of a wholemeal pita bread.

What is the difference between cuisine and the Mediterranean diet?

Mediterranean diet and Mediterranean cuisine are slightly different concepts. The first is a program, which is based on healthy eating and is very popular in the Mediterranean climate. It is usually used in order to lose weight, although this can be considered a side effect.

However, compared to ordinary Mediterranean cuisine, it has more dietary dishes. And yet, diet along with Mediterranean cuisine are considered healthy.

In the menu of the Mediterranean diet, there are many more vegetables and fruits, from fats only olive oil is used in minimal quantities.

Which foods are allowed for the Mediterranean diet?

The products allowed for daily consumption are:

  1. Fruits and vegetables
  2. Bread (of wholemeal flour)
  3. Pasta and cereals
  4. Potato
  5. Beans, nuts and seeds
  6. Spices and vegetables
  7. Olive oil
  8. Fish and seafood.

Foods that you can eat 1-7 times a week:

Of course, only dairy products with the lowest fat content should be considered. The goal is to lose weight but not to gain weight.

When it comes to drinks, it is always better to drink plain water. In the standard version, 2 liters a day, and if it is summer and very hot, then you can drink even more water. You can also drink tea, sugar-free coffee and red wine (in small quantities and if you wish).

Prohibited foods for this diet:

  1. Bacon and bacon
  2. Sausages
  3. Soft drinks
  4. Processed foods such as skim milk and refined grains.

Principles of the Mediterranean diet

  1. Plant foods should prevail, including whole grains, fruits, seeds, nuts, berries and vegetables.
  2. Red meat should be limited to the maximum. Just poultry and fish fillets are enough to get the necessary protein.
  3. All fats should be replaced with olive oil. Cook the meat on the grill and in the oven.
  4. The dishes should not contain much salt. Salt can be replaced with spices, condiments and herbs. The cheeses have enough salt.
  5. The wine can be consumed at lunch and dinner but in small doses.

Mediterranean diet: daily menu

It is extremely important to establish a concrete regime. For this we present a standard menu for the Mediterranean diet per day.

Day 1:

  1. We start breakfast with porridge and yogurt with berries.
  2. For lunch - cauliflower soup, fruit and fish salad.
  3. We have dinner with a piece of bread, cheese and vegetable salad.

Day 2:

  1. For breakfast, drink yogurt with cereals and berries.
  2. Enjoy lemon soup with lentils and hot sandwiches with soft cheese and tomatoes for lunch.
  3. At dinner you can prepare the fish in cream with different spices.

Day 3:

  1. For breakfast there will be omelette with tomatoes and basil.
  2. For lunch there will be two dishes: vegetable lasagna and green bean vegetable soup.
  3. For dinner, make a shrimp salad and season with olive oil.

Day 4:

  1. Breakfast with yogurt and nuts.
  2. At lunch fish soup, baked potatoes with tomatoes.
  3. You can have dinner with a salad of vegetables, eggs, lemon juice and olive oil.

Day 5:

  1. Oatmeal for breakfast.
  2. For lunch, spinach soup with mashed potatoes with cream or Greek yogurt, as well as boiled salmon with brown rice.
  3. It's probably Friday, because everyone starts Monday, so you can invite friends over for a pizza with cheese and tomato and olive fillings, but the crust should be made from wholemeal flour.

Day 6:

  1. Breakfast consists of simple food: eggs with greens.
  2. At lunch cabbage soup and steak with any meat.
  3. For dinner, choose eggplant with feta and a cheese sandwich.

Day 7:

  1. For breakfast - yogurt with berries.
  2. At lunch minestrone and chicken in garlic with baked potatoes.
  3. Dinner consists of brown rice fried with vegetables and seafood.

In any variant of the diet it is important to remember that salads, which are very numerous in Mediterranean cuisine, are never seasoned with mayonnaise. Even if they are cooked at home. Olive oil, balsamic vinegar and lemon juice are used. All this can be mixed with spices that can fully reveal their taste and aroma.

Are snacks allowed?

There are no 6 meals in this diet, as in many other diets, but all three meals are complete. So snacks for this diet are not welcome.

The options for snacks are: a glass of low-fat kefir or milk, a glass of natural yogurt, a fruit (grapefruit, orange, apple, plum), a handful of nuts (almonds, walnuts or hazelnuts).

Recommended articles

Recipes of the Mediterranean diet

You will definitely like this diet. The food is so diverse that weight loss will only become an interesting experience and you will want to continue your diet throughout your life.

This is possible, because in these products there is everything the body needs and in sufficient quantities. For the Mediterranean diet we can give you the following examples of dishes:

Salads and sauces for them
  1. Cucumber roll with any kind of goldfish are perfect fit for holidays and other occasions. They are usually made with feta cheese and dill with garlic.
  2. The most popular Greek salad is prepared with olives, olive oil, diced feta, tomatoes, cucumbers, bell peppers and spices.
  3. Avocado salad plus tone. Avocado has almost no pronounced taste. Natural spices should be as many as possible. And you can also add some pine nuts.
  4. Tzatziki clasic. It is mostly served with meat and pita. To this must be added cucumbers, garlic and yogurt.
  1. Mashed potato soup with cauliflower, olives and butter, nutmeg, garlic and white pepper. It is also very important to add cheese for taste.
  2. Beans, made from beans, olives and many, many different greens.
  3. Gazpacho is tomato soup, usually served cold and always prepared with Tabasco sauce.
  4. Cream soup with spinach and shrimp, topped with rosemary and garlic. This dish can be prepared in chicken broth. You can also try a lighter version with vegetables.
  5. Preferably white fish soup with white wine, hot peppers and, most importantly, canned tomatoes.
  1. Almond peaches can be made so that the almonds are placed inwards, for this you need to cut a hole in the peach, or the peach is divided into two parts, and instead of the seeds are placed almonds. After that, the ingredients are baked.
  2. Apricot pudding is more popular in Southern Europe, but is ideal for all the rules of the Mediterranean diet.
  3. Cheesecake with cottage cheese, Greek yogurt instead of cream, fruit, vanilla, cinnamon and biscuits.

The key to success

The success The Mediterranean diet consists of the strict distribution of food in small portions, so you should not rely on radical weight loss, but on progressive weight loss.

We must strive to reduce daily portions and food intake, gradually moving to a healthier diet without foods high in calories and carbohydrates.

Mediterranean diet includes mute opinions but according to research, it helps to rejuvenate and improve the body, improve skin elasticity, improve vision, reduce blood cholesterol levels and keep the cardiovascular system in perfect condition.

In addition, compliance with it is much easier and more enjoyable.

Yogurt with cereals and berries - Recipes

Pancakes with cereals, fruits and yogurt

Wheat germ, oatmeal and wholemeal flour to prepare these delicious pancakes, rich in fiber, as well as iron and B vitamins. Raspberries or blueberries provide vitamin C.


    140 g wholemeal flour 20 g oatmeal 1 tablespoon wheat germ, preferably fried 2 tablespoons fine brown sugar 2 teaspoons baking powder 225 ml semi-skimmed milk 300 g semi-skimmed yogurt 2 egg whites 225 g raspberries or blueberries

In a large bowl, mix flour, oatmeal, wheat germ, sugar and baking powder. In another bowl, beat the milk with 115 g of yogurt and egg whites. Add over the flour and mix quickly so that the dry ingredients are moistened.

Grease a Teflon pan with olive oil and put it on the fire to heat. 2 tablespoons of the composition are needed for a pancake. Pour the composition into the pan with the polish, putting 3 or 4 pancakes at a time.

When the blisters form, lift the pancakes with a spatula. If they are browned underneath, they turn and brown on the other side as well.

Move the pancakes on heated plates and serve with berries and the rest of the yogurt.

Simple recipes with berries: cheese salad

Combine a few coarse broken lettuce leaves (you can also use arugula or baby spinach, depending on what you like) with two, three strawberries cut in half, some blueberries and a little raspberry. Crush two walnuts and sprinkle them over, then do the same with a piece of cheese (with mold, brie or cheddar). Add a drop of olive oil and a drop of vinegar, a pinch of salt and pepper and it is ready to serve.

Yogurt with cereals and berries - Recipes

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oatmeal *, wheat flakes *, sugar *, sunflower oil, crispy cereal * (a rez *, corn *, raw cane sugar *, wholemeal flour * (WHEAT*, RYE*, BARLEY*), sugar *, barley malt *, table salt, flour * (WHEAT*, RYE*), coconut flakes * (3%), freeze-dried raspberries * (1.5%), red currants * freeze-dried (1%), honey *, table salt. * come from organic farming

Dennree organic muesli with fruity, aromatic taste. It is made according to the original Swiss recipe. For connoisseurs who like a crunchy and fruity mix & icircn cereal bowl. Lightly fried oatmeal and gr & acircu, crunchy crispy cereals, finely balanced with fragrant raspberries, red currants and coconut flakes make this crunchy a tasting experience. It tastes best with milk, yogurt, quark, fruit or fruit juice.

Good morning! How beautiful life is!

A day started with such delight can only be a month! What you see in these jars translates into energy, flavor, aroma and lots and lots of health! Here we have fiber, enzymes, vitamins, just about anything you could want from a breakfast that gives you energy for the whole day.

Oh, I was forgetting, maybe it was just as fast a dessert. Unexpected guests & # 8230 panic, fridge, freezer, blender, frying pan & # 8230 poppy! Reactions: & # 8222Wow! & # 8221

The quantities are for two generous portions

  • 400 m fat yogurt (I prefer Greek yogurt) & # 8211 of course can be low fat
  • 250-300 g frozen berries
  • a banana (optional)
  • 2 tablespoons honey
  • 3 tablespoons whole grains (oatmeal + wheat)
  • a few lightly crushed walnuts / hazelnuts
  • 2-3 teaspoons of seeds according to your preferences & # 8211 pumpkin seeds (I also put sesame seeds, flax, goji berries, etc ..)
  • we prepare two jars & # 8230 mumusele
  • in the blender (or blender glass) put the frozen berries, banana and a tablespoon of honey and mix until you get a fine puree
  • in a small pan put all the dry ingredients & # 8211 flakes, seeds, nuts & # 8211 add honey and mix
  • turn on low heat and leave just enough to heat the honey so that it binds the ingredients. Caution: honey must not get hot because it loses its properties
  • then, in the two jars, distribute the yogurt, fruit puree, cereals evenly.


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Breakfast with cereals, nuts and dried fruits

This mixture of barley and oats with nuts and raisins will give you energy for the whole morning. Cereals bring you the fiber you need, and nuts add extra Omega 3 fatty acids.

Mix maple syrup, honey, oil and vanilla.

Combine oats, barley, walnuts, wheat germ, cinnamon and nutmeg in a large bowl. Put the liquid mixture on them and incorporate well.

Spread this mixture on a silicone sheet or greased baking paper. Put everything in the oven for 30 minutes until golden brown, stirring in the cereal every 10 minutes. After removing them, you can add and incorporate the dried fruits.

Let them cool and you can keep them in a tightly closed container for 5 days.

Serve with yogurt, milk and fresh fruit.

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