Hello everyone, and thank you for still being here for this penultimate day of the Slimming Challenge! We are so proud of you for making it this far and want to congratulate you on your determination to live your best life. You deserve it 🙂
Here are today’s recipes for Day 14! Enjoy!
Contents
TODAY’S RECIPES
BREAKFAST
• 1 herbal tea of your choice
• 1 plain yogurt with a drizzle of maple syrup
• 30 g unsweetened muesli
• 1 handful of dried fruit
• 1 punnet of raspberries
LUNCH
SMOKED SALMON BAGEL
Ingredients – serves 4:
• 4 sesame bagels
• 4 slices of smoked salmon
• 1 small tub of 0% cream cheese (such as Philadelphia)
• 1 tbsp olive oil
• 1 tbsp dill
• juice of ½ lemon
• A few leaves of green salad
Method:
Squeeze the lemon juice. Cut the salmon into strips.
In a bowl, whisk the cream cheese with the olive oil.
Slice the bagel in half horizontally and spread the bottom half with the cream cheese mixture.
Top with salmon strips and green salad leaves, then sprinkle with dill. Serve chilled. Pair your bagels with a serving of starchy food such as pasta.
DINNER
BEET & PECAN SALAD
Ingredients – serves 4:
• 250 g salad leaves
• 3 cooked red beets
• 100 g pecan nuts
• A few chunks of feta
• 1 shallot
• 3 tbsp soy sauce
• 1 tbsp oil
• A little salt and pepper
Method:
Start with the salad: wash and spin dry the leaves.
Then peel and finely chop the shallot, slice the beets into rounds, and roughly chop the pecan nuts.
In a bowl, mix the soy sauce and oil with a little salt and pepper.
Arrange the salad leaves, beet rounds, pecan nuts and shallot on the plate, then drizzle with the dressing.
Serve immediately.
OUR TIPS
Following your many messages, we decided to share a few extra tips to help you structure your day.
Feel free to adapt this plan to your own lifestyle (whether you exercise or not, whether you’re a stay-at-home mum, a student, etc.).
Here are a few slimming tips to keep in mind:
- You can have a slice of bread alongside your lunch
- You can treat yourself to 1 square of dark chocolate (70%+) during the day, whenever you feel like it
- If you feel peckish in the morning, reach for an apple – its filling power will easily keep you going until lunch
- For your afternoon snack, go for a handful of dried fruit or oilseeds (almonds, walnuts, hazelnuts… unsweetened and unsalted).
- If you prefer something savoury, opt for 2 slices of ham or a hard-boiled egg – perfect for active women as it’s a protein-rich snack!
- For dessert, you can have 1 yogurt or a fruit of your choice – and try to skip dessert in the evening.
- In the evening, eat lighter than at lunchtime 🙂
- Stop eating after 10 pm
- Aim for at least 7 hours of sleep per night
TODAY’S TIP
Oilseeds are the family of plants from which oil can be extracted. Oilseed nuts and seeds include:
> “Nuts” such as almonds, hazelnuts, walnuts, cashews, Brazil nuts, pecans, macadamia nuts, coconut, etc.
> Sunflower, pumpkin, sesame, flax and rapeseed seeds… as well as pine nuts and pistachios.
They contain micronutrients that are valuable for active people, including essential vitamins to support performance. They also provide healthy fats that are beneficial for the brain and heart, and can be a helpful addition for those watching their weight. Enjoy them in moderation if you are keeping a close eye on the scales, but in small daily amounts they can help support cardiovascular health, particularly for people with type 2 diabetes. It is a good idea to vary the types of oilseeds you eat, as they each have their own flavour and nutritional profile: cashews and pistachios are lower in fat but higher in carbohydrates, peanuts provide more protein, and sesame is richer in omega-6. Always choose them in their natural form – unsalted, unsweetened, raw or lightly toasted.
CHALLENGE VALIDATION STEP
At the end of the day, don’t forget to confirm your participation in Day 14 by heading to our Facebook page and/or our Instagram account and leaving a comment under today’s post with “DAY 14 DONE!”
Join us on social media and share your daily culinary creations using the hashtag #defiminceurcellublue! Our coaching team will be checking in every day to cheer on all the brave women taking on the challenge! 🙂