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マリス｜お米食べて痩せるごはん
マリス｜お米食べて痩せるごはん

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[High Protein] -3kg Detox Salad

Max 65 kg → Current 57 kg diet success @ lebelle.fitness _

The protein was 46g ⚠️

Recommended when appetite before menstruation is dangerous!

[Rich cream salad]

■ Materials - for 1 person

Frozen broccoli Any amount you like

1 chikuwa

1 can of tuna

a little chickpeas

1 boiled egg

[Sauce]

1 / 2 silk tofu

1 / 2 unsweetened oikos

A pinch of salted kelp

noodle soup tablespoon 2

Vinegar 1 tsp

A small amount of honey

Salt and pepper

■ How to make

① Thaw and drain the broccoli

② Slice the chikuwa and cut the boiled egg

③ Drain the canned tuna (boiled in water)

④ Mix all the ingredients of the sauce to make it creamy

⑤ Complete by mixing all ingredients and sauce

■ Calories (for one person)

《 420 kcal 》

Protein: 46 g

Fat: 12 g

Carbohydrates: 38 g

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【 Diet technique transmitted by a 30-year-old single 】

・ Former Zubora girls are thin and life changes drastically

・ MAX 65 kg → Successful diet of 57 kg now

· Diet is fun to become rice outgoing

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More details from the highlights ▶ lebelle.fitness _

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The diet The diet recipe

# healthy _ recipes # easy # recipe Hakodate Personal Gym

6/4 Edited to

... Read more生理中って、なぜか「鉄分とりたい」「でもこってりしたものも食べたい」みたいに気分がブレませんか？私はまさにそのタイプで、そんな時にこの“豆腐×オイコスの濃厚クリーム”をベースにすると満足感が出やすくて助かってます。ここにほうれん草を足すと、生理中に意識したい栄養も取りやすくなるのでおすすめです。 ■生理中向け：ほうれん草アレンジ（追加・置き換えOK） ・冷凍ほうれん草：ひとつかみ〜（または生ほうれん草1/2束） ・ポイント：ほうれん草は水分が出やすいので、解凍後はぎゅっと絞る／茹でたらしっかり水気を切るのがコツ。これをやるとタレが薄まらず、最後まで「濃厚クリーム感」が残ります。 ■作り方（いつもの手順にプラスするだけ） 1) ほうれん草を加熱（冷凍ならレンチン、生ならさっと茹でる） 2) 水気をしっかり絞って食べやすくカット 3) ブロッコリー・ツナ缶・ちくわ・ひよこ豆・ゆで卵と一緒に、クリームタレで和える ■さらに食べ応えを上げたい日の小ワザ ・「タンパク質30g以上」を狙うなら：ツナを増やす or ゆで卵を2個に。生理中は空腹感が強く出る日もあるので、私は“量を我慢”より“中身を整える”方向が楽でした。 ・味変：めんつゆ＋塩昆布で十分おいしいけど、黒こしょう多めにすると満足度UP。甘みはハチミツをほんの少しでOK。 ・マヨを足したい時：完全に我慢すると反動が来るので、小さじ1だけ入れて「ちゃんとおいしい」を優先する日もあります（入れすぎ注意）。 ■生理中に食べやすくするポイント（私の体感） ・冷たいものが重い日は、ブロッコリーとほうれん草を“少し温かい状態”で和えると食べやすいです。 ・むくみが気になる日は、塩昆布やめんつゆを入れすぎないで、味を見ながら調整。 ほうれん草を足すだけで「生理中のほうれん草レシピ」としても使いやすくなるし、濃厚なのにヘルシー寄りで、いっぱい食べても罪悪感が少なめ。しんどい時ほど、頑張りすぎない簡単メニューに頼っていきましょ。

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