Healthy Menu Andrea Cabrera 2 "B"

🦋☆*: .｡. ♡ .｡.:*☆🦋 Healthy Menú 🦋☆*: .｡. ♡ .｡.:*☆🦋 

 Breakfast

Oatmeal with Fresh Fruits and Nuts

Ingredients

- 1 cup of oatmeal

- 2 cups of water or milk

- Fresh fruits (banana, strawberries, blueberries)

- Nuts (almonds, walnuts)

- Honey (optional)

Preparation

1. In a pot, heat the water or milk over medium heat.

2. Add the oatmeal and cook, stirring occasionally, until the oatmeal is soft and creamy (about 5-7 minutes).

3. Serve the oatmeal in a bowl and top with fresh fruits and nuts.

4. If desired, add a bit of honey for sweetness.

Lunch

Quinoa Salad with Roasted Vegetables and Chicken Breast

Ingredients

- 1 cup of quinoa

- 2 cups of water

- Vegetables (bell peppers, zucchini, eggplant)

- 1 chicken breast

- Olive oil

- Salt and pepper

Preparation

1. Cook the quinoa in water according to the package instructions.

2. Cut the vegetables into pieces and roast them in the oven with a bit of olive oil, salt, and pepper at 200°C (400°F) for 20-25 minutes.

3. Grill or pan-cook the chicken breast until fully cooked.

4. Mix the cooked quinoa with the roasted vegetables and the chicken breast cut into pieces.

5. Dress with a bit more olive oil, salt, and pepper to taste.

 Dinner

Baked Salmon with Asparagus and Brown Rice

Ingredients

- 2 salmon fillets

- 1 bunch of asparagus

- 1 cup of brown rice

- Olive oil

- Salt and pepper

- Lemon

Preparation

1. Cook the brown rice according to the package instructions.

2. Preheat the oven to 200°C (400°F).

3. Place the salmon fillets on a baking sheet, season with salt, pepper, and a bit of lemon juice.

4. Add the asparagus to the baking sheet, drizzle with olive oil, salt, and pepper.

5. Bake for 15-20 minutes or until the salmon is fully cooked.

6. Serve the salmon and asparagus with the brown rice.

Snack

Greek Yogurt with Honey and Almonds

Ingredients

- 1 cup of Greek yogurt

- 1 tablespoon of honey

- A handful of almonds

Preparation

1. Place the Greek yogurt in a bowl.

2. Add the honey and almonds on top.

3. Mix lightly and enjoy.

Drink

Water with Lemon and Mint

Ingredients

- 1 liter of water

- 1 lemon

- Fresh mint leaves

Preparation

1. Fill a pitcher with water.

2. Slice the lemon and add the slices to the water.

3. Add the fresh mint leaves.

4. Let it sit in the refrigerator for at least 1 hour before serving.