Day 4 - fitness guide

Day 4 - Fitness guide

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Day 4 - Recipes

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Protein smoothie

Makes 1 serving
Preparation time: 5min

Ingredients

100g low-fat quark
30g vanilla protein powder (whey)
100g blueberries (fresh or frozen)
3 tbsp oats
1 teaspoon of honey
150ml milk or water

Preparation

Purée all ingredients with the help of Braun’s MultiQuick 5V Fit hand blender.

Tomato soup

Makes 2 servings
Preparation time: 20min

Ingredients

1 tbsp olive oil
1 onion
1 stick of celery
1 clove of garlic
1 tsp freshly chopped thyme or parsley
900g canned tomatoes, peeled with juice
600ml vegetable stock
salt and pepper

Preparation

Warm the oil in the pan on a medium heat, add the onion and celery and fry them.
Add the garlic and thyme (or parsley) and fry for another 1-2 minutes.
Add the tomatoes and stock and bring to a boil at a higher heat, cooking for a further 10 minutes, before reducing the heat.
Use Braun’s MQ 5V Fit hand blender to blend the soup.
Season with salt and pepper.

Spicy courgette noodles with steak

Makes 4 servings
Preparation time: 50min

Ingredients

4 courgettes
250 g beef steak
2 cloves of garlic
1 red chilli pepper
1 tablespoon of olive oil
2 tablespoons of soy sauce
2 tablespoons of chilli sauce
salt
pepper

Preparation

Cut the steak into thin strips. Peel the garlic. Finely chop the chilli and garlic.
Heat the oil in a pan. Sear the steak strips for 1 minute on each side, before removing.
Briefly fry the chilli and garlic in a pan. Add soy and chilli sauce.
Use the spiralizer accessory of Braun’s MultiQuick 5V Fit hand blender to make courgette noodles, add the courgettes and steak to the pan, then season to taste with salt and pepper.

Strawberry raspberry milkshake

Makes 1 serving
Preparation time: 5min

Ingredients

100g strawberries
50g raspberries
1 tbsp honey
250ml low-fat milk

Preparation

Purée all ingredients with the help of Braun’s MultiQuick 5V Fit hand blender.

Day 4 - Rest day

Give your body time to relax.

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Day 4 - Fitness guide

Day 4 - Recipes

Protein smoothie

Tomato soup

Spicy courgette noodles with steak

Strawberry raspberry milkshake

Day 4 - Rest day

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Ironing

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Breakfast

Garment Care

Get inspired

Support

Day 4 - Fitness guide

Day 4 - Recipes

Protein smoothie

Tomato soup

Spicy courgette noodles with steak

Strawberry raspberry milkshake

Day 4 - Rest day

Kitchen

Ironing

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Service

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