ለአስር ቀን smoothie challenge ግብአቶች/ smoothie recipes/ Ethiopian Food
Day 1
1. 3 በእጃችን ሙልት ሙልት ያለ ስፒንች (spinach)
2. 2 ኩባያ ውሃ
3. 1 አፕል (Apple)
4. 1 ኩባያ ፍሮዝን ማንጎ (Frozen Mango)
5. 1 ኩባያ ፍሮዝን ስትሮቤሪስ (Frozen Strawberry’s)
6. 1 በእጃችን ሙልት ያል ግሬፕስ (seedless Grapes)
7. 1 stevia packet (ማጣፈጫ)
8. 2 የሾርባ ማንኪያ የተፈጨ ተልባ ( ground flaxseed)
9. Optional : 1 scoop of protein powder
Day 2.
1. 3 Handful spring mix green
2. 2 cups water
3. 1 banana
4. 2 apples
5. 1 1/2 Frozen Strawberries
6. 2 stevia packets
7. 2 tablespoon ground flaxseed
8. Optional: 1 scoop of protein powder
Day 3
1. Handful spring mix greens
2. 2 handful spinach
3. 2 cups water
4. 1 1/2 cups frozen blueberries
5. 1 banana
6. 1 Apple
7. 1 packet stevia
8. 2 tablespoons ground flaxseed
9. Optional: 1 scoop of protein powder
Day 4
1. 2 handful kale
2. 1 handful spinach
3. 2 cups water
4. 2 apples
5. 1 1/2 cups frozen mixed berries
6. 2 packets stevia
7. 2 tablespoons ground flaxseed
8. Optional: 1 scoop of protein powder
Day 5
1. 3 handful spinach
2. Cups water
3. 1 cup frozen peaches
4. 1 handful fresh or frozen seedless grapes
5. 1 1/2 cups blueberries
6. 3 packets stevia
7. 2 tablespoons ground flaxseed
8. Optional: 1 scoop of protein powder
1. በዚህ 10 ቀን መመገብ የሌለብን ነገሮች
ስኳር: ስጋ: ወተት: አይብ: ቢራ: ቡና: ለስላሳ: processed food, በዘይት የተጠበሱ ምግቦች: ነጭ ዳቦ: ፓስታ: ዶናት እና ወዘተ
Refined sugar, meat, milk, cheese,beer, coffee, sodas/diet sodas, processed food, fried foods, refined carbs (white bread, pastas, donuts, etc)
2. ለስናክ የምንጠቀማቸው ምግቦች
Snacks for the 10 day
2.1 Apples, celery, carrots, cucumbers, and other crunchy veggies, throughout the day.
2.3 High protein snacks : unsweetened peanut butter, hard boiled eggs, raw unsalted nuts and seeds (only handful)
3. Drink at least 8 glasses of water
Thank you ?
source
