10 day Clean eating Diet meal plan Vietnamese style – Day 02

The phrase "clean - eating" or “eating healthy” has been around since the 1960s with the meaning of “ taking steps toward real, wholesome, simpler, minimally-processed foods more often (not absolute or always) and away from highly processed foods.”. In addition to health benefits, this diet is also known as an easy, effective diet. The term "clean - eating" is the most mentioned keyword because of benefits it conveys on health.

This eating clean meal plan is for everyone who loves exotic culinary like Vietnamese food.

Welcome to day 02 eating clean menu!

All the ingredients of The meals of the day have been measured to response the amount of calories of each person, It’s relative but also the most accurate, so you don't have to worry about this problem! 

BREAKFAST: MANGO yogurt

Ingredient:

1 box of yogurt

1 ripe mango

Kcal amount: 116.5 kcal

Cut the mango and mix with yogurt

LUNCH: cress SALAD VEGETABLES

Ingredient:

5g Sugar

5g Vinegar

5g Sesame oil

30g Cress

20g Carrots

Fried garlic

1 boiled chicken egg


Calories: 194 Kcal

AFTERNOON: avocado lemon

Ingredient:

Half an avocado

1 lemon

5g icing sugar

Calories: 222.7 kcal

How to choose avocado:

Avocado is a fruit which is hard to understand. So in this topic, I’ll share how to choose the delicious, meaty, ripe avocados, the housewives can rely on the skin texture, shape, stem of avocado.

- Skin: practically , the avocado with green peel with yellow dots will has more flesh and fat than purple avocado. Brown and pink-colored avocados have more threads. Old wax avocado often has skin stretching, holding heavy, not creasing, shaking can hear the sound of light rolling seed inside. It’s usually nearly ripe avocado, it’s delicious. However, if you shake the rolling grain too loud, the flesh will be thin.

- Shape: Long avocado is usually fleshy, the seed is smaller than round one but more fiber than round avocado . However, depending on the variety of avocado, the fat is different , the external appearance cannot determined the fat.

- Avocado stem: First, remove the stalk of avocado. If the stem is green, the avocado is green and unripe. If the stalk core is dark brown, the avocado is overripe, even. If the stem stalk is slightly yellow, it proves that the avocado has just ripened and is very delicious.

- When eating, gently squeeze the fruit in the palm of your hand. Ripe, ready-to-eat fruit will be firm but will yield to gentle pressure .If you cut the avocado unripe, the avocado is difficult to ripen.

- Do not take the over-soft avocado, because it has been broken, or no more delicious.

Take attention, should not leave avocado too long in the refrigerator, it will lose flavor. Should be keep to eat in 1-2 days. Avocado is still green, leaving it outside until ripe then storing in the refrigerator.

If the avocado is unripe, how to Ripen Avocados :

- Stored avocado with bananas, due to the effect of ethylene gas, avocado will ripen faster.

- Soak the avocado in cold water or let the avocado under the tap, then put in an airy basket, Avocado stem is facing up, you can use a slightly wet towel to cover it. About 2-3 times a day do so, the butter will ripen quickly, not dehydrated and tastier.

DINNER: BEEFSTEAK

Ingredient:

150g beef

30g cauliflower

30g carrots

Salt

Pepper

Thyme dry

Olive oil

Calories: 396 Kcal

NIGHT SUPPER: CHOCOLATE MILK

Ingredient:

20g of dark chocolate

200 ml of fresh milk without sugar

Calories: 176 Kcal


Come on everyone, so we have already done it for 2 days, there are 8 more days to fight, try to have a "leanbody" in the next menu with Vietnamlifehack