week 3: 21 day challenge FINAL WEEK!

Congratulations to everyone who has make the effort to get to here! well done! we all have bad moments but the important thing is to get up and keep going! so is never late to keep going/start a healthy lifestyle! last 7 days let’s give it all!

Option 1:
Strawberry Smotthie:
250ml of almond milk
1 handful of spinach
1 cup of strawberries
1/2 banana
1/2 teaspoon of ginger

Place all ingredient on your nutribullet, extract and enjoy.

Option 2:
1/2 cup of oats (40 grams)
2 tablespoons of chia seeds
1/2 banana
1 tablespoon of natural sweetener of choice
1/4 cup of almond milk (or rice, coconut, oat, hazelnut milk)

Blend all ingredients and cook on a previously heated frying pan with a tiny bit of coconut or olive oil. The beauty of this is you can cook enough for 5 days and wrap them on tin foil, then just keep in the fridge and heat up before eating. You can top them up with blueberries or peanut butter. Honey is optional.

Option 1:
Vegetarian Sandwich:
2 slices of wholemeal bread
1 slice of tomato
1/4 of avocado
egg plant (roasted or boiled)
A few drops of apple vinegar, sea salt and pepper.
Cut your egg plan on rounds and roast them in the oven with olive oil, sea salt and pepper. Then place on your slices of bread top with spinach, tomato, avocado, alfalfa and add the apple vinegar sea salt and pepper. toast underneath the grill if desired.
Option 2:
Place your salmon on a tray and cook under the grill with sea salt and pepper (no oil). Choose vegetables of choice except corn, potato os sweet potato. I would suggest broccoli, cauliflower and carrots. (no avocado or oily dressing with this option)

Option 1:
Quinoa and vegetables (recipe is for 2 portions)
2 carrots
1/2 red pepper
1/2 yellow pepper
12 green beans 
place 1 cup of quinoa in a sauce pan with the chopped vegetables add 2 cups of water and let it go to boil. Once boiling add stock cube, bring heat to the lowest setting, cover up and wait about 20 minutes. Once water has evaporated your dish is ready. serve and enjoy.
Option 2:
Sweet potato burgers (Recipe is for 4 burgers. Eat only 2 per serving)
1 large sweet potato
1 can of canelli beans
1/4 of an onion
handful of parsley 
2 garlic cloves
Bake sweet potato. Once done mash with the rest of the ingredients or blend if you wish. Form burgers and place on a tray, add sea salt and pepper and stick them into the oven at 180C for 20 minutes or until crispy. Serve with salad and or any vegetables.

Middle morning snack: Any fuit of choice
Middle evening snack: A raw vegetable (tomato, a carrot, a zucchini, a pepper, a cucumber, etc. add lime and see salt if you wish)
Late night snack: 12 almonds

2 thoughts on “week 3: 21 day challenge FINAL WEEK!

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