Ein gesunder und stabiler Körper ist der Wunsch vieler Menschen. Um dies zu erreichen, bedarf es einer ausgewogenen Ernährung, die auf die individuellen Bedürfnisse abgestimmt ist. Mit einem kostenloser Ernährungsplan können Sie Ihre Ernährung Schritt für Schritt optimieren und somit einen gesunden und fitten Körper erhalten. Lassen Sie uns gemeinsam die wichtigen Grundlagen für eine ausgewogene Ernährung erkunden.

kostenloser Ernährungsplan für einen stabilen Körper!

Welcome to another video on this YouTube channel. I hope you’re all doing well today. I have filmed a very elaborate video for you all. I have prepared everything that I will be eating this week and have laid it out for you on this table. This week, I am following a diet plan to lose body fat while maintaining muscle mass. This is my third week and I have lost one kilogram each week. This diet is quite different from my previous diets, which were quite monotonous with just chicken, vegetables, and rice.

Let’s start with breakfast. I have 80 grams of oatmeal, 25 grams of raisins, 25 grams of nuts, and a scoop of protein powder (Impact from MyProtein) every day. I recommend the cereal milk flavor. It tastes great and is also available in chocolate brownie flavor. I also have a little trick to make the oatmeal taste even better. Add just a little bit of water (around 100ml) and stir it until it becomes creamy.

For lunch, I prefer to have rice and beans. It’s simple and easy to prepare. I sometimes add broccoli and also make it with lean beef. I cook the onions and garlic in oil first, then add the beef and a combination of Eritrean spices (you can use paprika, salt, and pepper if you don’t have Eritrean spices). Then, I add cooked rice and green beans, sprinkle some parsley on top, and stir everything together.

On Thursday and Friday, I have fish. I usually have it with rice, broccoli, and half a lemon. I cook the shrimp in a pan with sesame oil, salt, and pepper. Then, I add cooked rice, soy sauce, and vegetables. On weekends, I have tofu with rice and vegetables (mostly broccoli). I prefer Tukan brand as it tastes the best.

The meals that I have shown you are easy to prepare and healthy. I usually have three to four meals a day with a gap of three to four hours. I enjoy looking forward to my next meal. I always make sure that I cook onions and garlic first as they add great flavor to my dishes.

If you’re new to a diet, you can adjust the taste according to your preference. Also, you can try different healthy sauces to add flavor to your dishes. Eating healthy can be delicious and exciting if you’re willing to try new things.

I hope you enjoyed watching this video and learned a thing or two about healthy eating. If you have any questions or suggestions, please leave them in the comments below. Thank you for watching, and I’ll see you in the next video.
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