Day 4 - Recipes

Nutrition & Fitness guide day 4 - breakfast

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

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

 


Nutrition & Fitness guide day 4 - lunch

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

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

 


Nutrition & Fitness guide day 4 - dinner

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

  1. Cut the steak into thin strips. Peel the garlic. Finely chop the chilli and garlic.
  2. Heat the oil in a pan. Sear the steak strips for 1 minute on each side, before removing.
  3. Briefly fry the chilli and garlic in a pan. Add soy and chilli sauce.
  4. 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.

 


Nutrition & Fitness guide day 4 - snack

Strawberry raspberry milkshake

Makes 1 serving
Preparation time: 5min

Ingredients

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

Preparation

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

 


Day 4 - Rest day

Give your body time to relax.