Cooking With Chef CEF

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COOKING WITH CHEF CEF'

Eat with
Love
&
Passion
Key Ingredients
What We'll Need

Carbohydrates Proteins healthy fats FIbers

-Rice -Meat ( x1 max/week ) - Avocado - Spinach


-Oat -fish ( Salmon, Tuna, Sardines, - Nuts - Tricolor Peppers
-Potatoes Trout) - Soy Milk - Asparagus
-Pasta -Chicken ( x3 max/week) -Tofu - Brocoli
- Quinoa -Eggs - Peanut butter -Onion/Garlic
-Lentils/Beans - Cucumber
- Eggplant
ALL VEGGIES YOU WANT
BREA K F A ST
- 2 toasts, 2 huevos, 1-2 Turkey slices
- 2 toasts , avocado, turkey/salmon, cheese
- Bowl of oat , milk or water, cacao, nuts
LUNC H
-Rice, Chicken, brocoli/asparagus
-Potato/rice, veggie, chicken
-Potato, peppers, onion, chicken
-Eggs, spinach ,quinoa, chicken/meat
-Pasta, tuna, tomato, cheese
- Spaguetti carbonara
-Mozarella ball, tomatos, 2 eggs.
DINN E R
-Any meal combined from the ingredients
but no pasta and no high quantities of
potato and rice.
SNAC K S
-Apple
-nuts (some 12 pieces no more )
-pancakes ( with natural marmalade).

PORT I O N S AND MEAL S


- 3 Meals a day + 1 snack
- normal portions
- Most Carbohydrates if not all, during day
-Not more than 150 g of cabrohydrates a day
-More intake in veggies & proteins (vegetal or animal)
-Most food in oven or boiled
-No processed and junk food till after couple months
Isn't it all you want ?
Pasta can be your friend during day but never the
night
Example and Tips:
-Pasta + tuna + tomato + olives + cheese
-Pasta + carbonara
Cook with :
Full milk
Few spoons of Olive Oil
Mozarella for cheese (not more than 100g )

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