Food

Complete Menu that Helps Protect the Heart

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Complete menus that help protect the heart. therefore, a well balanced diet filled with some ingredients can be a great ally of cardiovascular health. Sources of antioxidants, such as tomatoes containing lycopene, red plums rich in polyphenols, and grape brings resveratrol in its composition, help fight free radicals, strengthen arteries and lower bad cholesterol (LDL).

Numerous scientific research shows that complete the menu of vegetables, fruits and whole grains help reduce the risks of cardiovascular diseases like high blood pressure, stroke or heart attack. But, remember, it's important to take some action to make your heart healthy. So check out theComplete Menu that Helps Protect the Heart.

Content:

  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • 6th
  • Day 7

Day 1

Breakfast:

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  • 150ml of dark red grape juice.
  • 2 whole-water crackers.
  • 1 slice of white cheese.

Morning snack:

  • 2 nuts.

Lunch:

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  • 3 tablespoons brown rice.
  • 1 shell of bean.
  • 1 salmon fillet with capers.
  • 1 plate (dessert) of cress salad with tomato and cucumber seasoned with 1 teaspoon of olive oil.

Afternoon snack:

  • 1 protein stick.

Dinner:

  • 2 tablespoons mashed potatoes.
  • 1 grilled chicken fillet.
  • 3 tablespoons chopped watercress.
  • 1 vegetable dish, grated beets and 1 tablespoon peas, seasoned with 1 teaspoon of olive oil.

Supper:

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  • 1 brown rice cracker.
  • 1 cup (200ml) of fennel tea.

Day 2

Breakfast:

  • 2 slices whole wheat bread.
  • 1 slice of cheese from mines.
  • 1 slice of turkey breast.

Morning snack:

  • 1 banana with 1 tablespoon of oat bran.

Lunch:

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  • 2 medium roasted english potatoes.
  • 2 tablespoons freshly ground lentil.
  • 3 meat almondegas with homemade tomato sauce.
  • 1 dish (dessert) of lettuce salad, grated carrot and heart of palm.

Afternoon snack:

  • 2 tablespoons (mix) of nuts (macadamia nuts, peanuts, hazelnuts).

Dinner:

  • 2 tablespoons brown rice with linseed.
  • 1 plate (dessert) of lettuce-roxa and arugula with 1 slice of diced melon, 1 diced green apple, 2 tablespoons of quinoa and flakes seasoned with 1 teaspoon of olive oil.

Supper:

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  • 1 cup (250ml) of skim milk beaten with 1/2 apple.

Day 3

Breakfast:

  • 1 jar (170g) of skimmed natural yogurt.
  • 2 tablespoons light granola.

Morning snack:

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  • 1/2 papaya papaya with a spoon (dessert) of chia.

Lunch:

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  • 3 tablespoons brown rice.
  • 1 eggplant in the oven with chicken sauce and fried tomato.
  • 1 tablespoon soy sauce to the vinaigrette.
  • 1 teaspoon of olive oil.

Afternoon snack:

  • 1 medium slice of watermelon.

Dinner:

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  • 1 slice of whole wheat bread.
  • 2 boiled eggs sliced.
  • 1 dish (dessert) of lettuce, onion and steamed salad seasoned with 1 tablespoon (dessert) of coconut oil.

Supper:

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  • 10 units of red grape.

Day 4

Breakfast:

  • 1 cup (250ml) of light soy juice.
  • 2 whole-grain toast.
  • 2 slices of cheese from light mines.

Morning snack:

  • 150ml of dark red grape juice.

Lunch:

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  • 2 boiled sweet potatoes.
  • 2 tablespoons chickpeas.
  • 1 omelet (2 eggs, stuffed with light minas cheese).
  • 1 dish (dessert) of beet salad and kale.

Afternoon snack:

  • 2 Brazil nuts.
  • 2 dried apricots.

Dinner:

  • 1 boiled sweet potato cut into 4 cubes.
  • 1 steak grilled steak.
  • 2 tablespoons of steamed vegetables (zucchini and eggplant).
  • 1 dish (dessert) of chard salad seasoned with 1 teaspoon and olive oil.

Supper:

  • 2 whole salted crackers.
  • 1 cup (200 ml) and chamomile tea.

Day 5

Breakfast:

  • 1 cup (250ml) vitamin (1 cabbage leaf, 2 eggplant slices, 1/2 cup (125ml) of pure orange juice and 1/2 apple.
  • 1 protein stick.

Morning snack:

  • 4 almonds.

Lunch:

  • 3 tablespoons brown rice.
  • 1 shell of bean.
  • 2 tomatoes stuffed with 1 teaspoon of tuna.
  • 1 plate (dessert) of arugula salad with onion and bell peppers seasoned with 1 teaspoon of olive oil.

Afternoon snack:

  • 1 banana baked with 1 spoon (coffee) of cocoa powder.

Dinner:

  • 1 plate (dessert) of cauliflower salad and broccoli cooked and gratin in the oven.
  • 1 slice of white cheese in cubes and herbs at will.
  • 1 filet of grilled salmon.

Supper:

  • 1 bar of cereal light.

6th

Breakfast:

  • 1 pot (170g) light yogurt.
  • 1 slice of whole grain bread with 2 light fruit jelly knife tips.

Morning snack:

  • 1 guava.

Lunch:

  • 3 tablespoons brown rice.
  • 2 tablespoons of white beans.
  • 1 skinless loin of roasted chicken.
  • 1 plate (dessert) of lettuce salad, arugula and 1 red pepper seasoned with 1 teaspoon of olive oil.

Afternoon snack:

  • 150nl of dark red grape juice.

Dinner:

  • 2 toast.
  • 2 tablespoons ground beef braised with yam.
  • 1 plate of lettuce salad, 1 tablespoon grated carrot and 1/2 cucumber seasoned with 1 teaspoon of olive oil.

Supper:

  • 1 cup (200ml) of carqueja tea.
  • 5 biscuits with sprinkles.

Day 7

Breakfast:

  • 1 cup (250ml) of natural watermelon juice with ginger.
  • 2 brown rice crackers.
  • 4 light curd knife knives.

Morning snack:

  • 6 strawberries.

Lunch:

  • 3 pasta noodles.
  • 4 tablespoons of bolognese sauce (chopped tomatoes and ground beef).
  • 1 plate (dessert) of green leafy salad with cherry tomatoes and broccoli.

Afternoon snack:

  • Fruit salad (banana, apple, strawberry) with 1 tablespoon flaxseed flour.

Dinner:

  • 1 omelet (1 egg, 1 slice of turkey breast, 1/2 tomato and 1 slice of white cheese).
  • 1 plate (dessert) of sautéed cabbage.
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Supper:

  • 1 cup (250ml) of soy juice beaten with 1 banana.
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