Day 3 - Recipes

Nutrition & Fitness guide day 3 - breakfast

Chocolate banana smoothie bowl

Makes 1 bowl
Preparation time: 10min

Ingredients

  • 2 ripe bananas
  • freeze in pieces for at least 2 hours or overnight
  • 100 ml unsweetened almond drink or other milk
  • 1-2 slightly heaped tbsp unsweetened cocoa
  • 1 tbsp honey

Topping:

  • blueberries and blackberries (frozen and thawed) or other fruits
  • chia seeds or nuts

Preparation

  1. Purée all ingredients with the help of Braun’s MultiQuick 5V Fit hand blender until you have a creamy mixture.
  2. Pour into two bowls, and sprinkle with fruit or another topping.

 


Nutrition & Fitness guide day 3 - lunch

Creamy vegetable soup

Makes 4 servings
Preparation time: 45min

Ingredients

  • 500g frozen mixed vegetables
  • 3 potatoes
  • 1 onion
  • 2 tbsp oil
  • 750 ml vegetable broth
  • more if needed
  • salt
  • pepper
  • nutmeg

Preparation

  1. Peel the onion and potatoes, then chop into small cubes.
  2. Heat the oil in a saucepan and sauté the onions.
  3. Add all the vegetables and sauté them.
  4. Add the stock and cook over medium heat for 20-25 minutes until the vegetables are soft.
  5. Purée the soup with the help of Braun's MultiQuick 5V Fit hand blender and season to taste with salt, pepper and nutmeg.

 


Nutrition & Fitness guide day 3 - dinner

Beetroot noodles with feta

Makes 2 servings
Preparation time: 25min

Ingredients

  • 1 red beetroot
  • 200 g feta cheese
  • 2 handfuls of spinach
  • 2 tbsp olive oil
  • thyme
  • 1 lemon
  • 1 handful of walnuts
  • 1 clove of garlic
  • salt and pepper

Preparation

  1. For the sauce, wash the spinach and let drain. Peel and finely chop the garlic into. Coarsely chop the walnuts. Cut the feta into small pieces. Squeeze the lemon juice.
  2. Heat the olive oil in a pan.
  3. Add the garlic and sauté briefly.
  4. Add thyme and spinach and sauté until the spinach has wilted. Season to taste with lemon juice and salt and pepper.
  5. Cut the beetroot into spaghetti with the Spiralizer accessory of Braun’s MultiQuick 5 Vario Fit hand blender and cook in salted water for 5 minutes.
  6. Drain the water, add the pasta to the sauce and mix well.
  7. Serve with feta and walnuts. 

 


Day 3 - Fitness exercises

Side planks with twists

Do 3 sets with 12 repetitions each.
The side plank with twists is very effective for all core muscles.

Fitness exercise - Side planks with a twist

1. Lean on one arm with lateral support
2. Your elbow should be under your shoulder

Fitness exercise - Side planks with a twist

3. Keep your torso firm and glutes braced

Fitness exercise - Side planks with a twist

4. Move one arm under your body and then upwards in a semi-circle


 

Push-ups

Do 3 sets with 12 repetitions each.
Push-ups are an excellent bodyweight exercise for your entire upper body. They train your large pectoral muscles, the anterior part of your shoulder, and your triceps.

Fitness exercise - Push ups

1. Place your hands at about chest level
2. Bend your elbows slightly inwards
3. Keep your body in a straight line and your head straight
4. Your torso, buttocks and legs are taut

Fitness exercise - Push ups

5. Go down until your nose almost touches the ground
6. Fully extend your arms