We give you the

WELCOME TO DAY 2

CHALLENGE TO ACTIVATE YOUR METABOLISM

Discover how protein and strength exercise influence your metabolism.

GO TO THE NUTRITIONAL PLAN

LEARN MORE ABOUT PROTEIN

🍽️ Nutritional plan Day 2 🍽️

🥘 Food

Turkey with vegetables and potatoes in air fryer with soy and mustard dressing

🥕 Ingredients :

1/2 zucchini

50g green asparagus

2 medium potatoes

300g turkey or chicken breast

Spices to taste (Provençal herbs, garlic, paprika and ground black pepper)

Salt

Extra Virgin Olive Oil (EVOO)

Dressing :

1 large tablespoon mustard (gluten-free)

1 tablespoon soy sauce (gluten-free)

👩‍🍳 Preparation:

Cut the vegetables, potatoes and turkey/chicken.
Pour into a glass or silicone mold suitable for oven or air fryer and add the spices, salt and Extra Virgin Olive Oil. Stir well and cook for 25 minutes at 180ºC (stir occasionally).
Meanwhile, prepare the soy and honey dressing. Mix until you obtain a homogeneous sauce.
Remove from the air fryer and serve with the sauce on top and enjoy.

🥗 Dinner

Stuffed spinach crepe

👩‍🍳 Preparation:

Grate a zucchini and drain well to remove all the water.
Blend all the ingredients until there is a homogeneous mixture.
Place on parchment paper greased with Extra Virgin Olive Oil and spread the mixture over the entire base. Bake for 12 minutes at 180ºC in a preheated oven or air fryer.
Fill with what you like most. We have chosen cream cheese, smoked salmon and arugula.

🥕 Ingredients:

150g raw spinach

2 eggs

80g almond flour (or other flour)

1 tsp. of salt

Extra Virgin Olive Oil (EVOO)

Stuffed

Cream cheese

Smoked salmon

arugula

☕️ Breakfast

2 eggs (scrambled, omelette or soft-boiled) with ½ tomato and ¼ avocado or fresh cheese.

Accompany it with coffee, tea, matcha or a Baïa Food Creamer as a perfect substitute for sugar, sweetener or milk.

👩‍⚕️ Advice

Make your breakfast a meal high in protein, fiber and good fats . This will give you energy and keep you satiated throughout the morning.

* Eat breakfast only if you are used to having breakfast.

If your body doesn't ask for it, don't eat breakfast.

🕥

What can I eat between meals?

At Baïa Food we recommend avoiding mid-morning or mid-afternoon snacks .

To achieve optimal results, you can use the new Fit Blend Cacao to control your appetite and activate your metabolism , thus avoiding unnecessary snacking.

Protein and strength exercise

Protein is one of the macronutrients necessary for good health. Accompanied with strength exercise , it is the perfect formula to be FIT.

How do they influence your metabolism and your health?

19% of our body weight is made up of proteins and they influence your metabolism in several ways: they satisfy your appetite, increase muscle mass, create enzymes, repair DNA, influence the immune system, and much more. Now do you understand the importance of consuming enough?

In addition, it is the raw material that, combined with strength exercises , will allow you to increase muscle mass, activating our metabolism even more. In short, it will help us to be more FIT and achieve optimal health .

Today, general protein consumption is less than optimal (1.5g of protein per kg of weight), and together with a sedentary lifestyle, it worsens our quality of life and predisposes us to contract more diseases.

3 tips to be more FIT

1. Increase protein consumption

The ideal protein consumption is 1.5g per kg of weight . A 60kg person should consume 90g of protein each day.

Using high-quality protein supplements like Fit Blend can help a lot. It contains 10g per dose which makes it easy to reach the optimal amount.

2. Accompany it with daily exercise

In today's lifestyle there are many long days sitting accompanied by activities with little movement. That is why daily exercise is vital for our health.

Strength exercise is ideal for increasing muscle mass, which will help improve general health and achieve a more FIT appearance.

3. Get enough rest

Sleeping between 7 and 8 hours each day is very important to improve metabolism and improve health. During sleep, our body restores and repairs tissues , even more so if you exercise regularly.

The Fit Blend contains ashwagandha , an adaptogen that reduces stress , which will help you rest better.

5 False myths about protein and exercise

Discover in our blog the 5 false myths about exercise and strength training.