Maybe you were expecting a new article about a new group activity or type of workout? However, we cannot ignore the fact that for a good health and appearance, not only physical activities are needed, but it is also important to pay attention to the food and drinks we consume.

You understand that we have ulterior motives behind publishing this article, namely that a healthy and balanced diet affects the immune system, mood and energy level, that is, you will be able to exercise more if you eat better! 😉

All kidding aside, we want to pay attention to the benefits of good food, because expressions like “I’m tired now, I’ll grab a quick bite somewhere.” or “Only today I will eat unhealthy food, tomorrow it won’t be like that.” they lie in a spiral, and if you fall into it, it’s hard to see how much damage you’ve done. Finally, we will share with you some quick, easy and healthy recipes to include in your menu.

What actually happens to your body if you eat healthy?

If you manage to eat at the same time and with a balanced menu, it will not be difficult to maintain the same weight, regardless of whether it is Christmas or some other holiday that serves only to justify the accumulated pounds during some “lazy” period. You will enjoy stronger immunity, better sleep, mental well-being, heart health and healthy bones and joints. Do you notice how your skin clears up when you start another “healthy eating period”? You have surely noticed, and this is completely normal, due to the simple fact that the body wants to get rid of everything harmful and unnecessary in one way or another.

Scientists say poor nutrition is responsible for more deaths than all other risks, such as smoking. This should give you something to think about next time you’re in line for your favorite doner… We get it, everyone likes to indulge in a bad snack every now and then, and the smell of garlic sauce is so tempting…

Let’s distract ourselves from this “harmful topic” and direct your attention to healthy alternatives.

A sample menu for your day from Chef Next Level and Mate Kitchen

A healthy and quick breakfast

For your breakfast or just an in-between meal, we have chosen a fresh and nutritious banana and chia smoothie. It’s an easy and quick alternative to the unhealthy snacks you buy from the corner bakery near your office or home. The smoothie has been proven to reduce sugar addiction, aid digestion and support brain function by providing the vitamins and minerals you need.

Banana Chia Smoothie

• bananas – 1 pc
• almond milk or other vegetable milk – 250 ml
• chia seeds – 1 tbsp.
• oatmeal – 1 tbsp.
• cocoa – 1 tsp

1. In the blender put the peeled and broken into large pieces of banana.
2. Add the oats, chia, cocoa and milk to it. Blend until smooth and pour into a suitable bottle or glass.

You need exactly 5 minutes and your banana and chia smoothie is ready. The breakfast that will give you energy for the busy day ahead. Or just something healthy to diversify your menu without necessarily being vegan, fasting or following a special diet. It is highly recommended to drink the smoothie immediately after making it to get the most out of its beneficial properties.

A filling lunch

We have chosen a colorful and interesting salad for lunch that you can easily eat at your workplace. It contains chickpeas, which contain vitamins A, C, E, K, from group B – thiamin, riboflavin, niacin, folic acid, B6 and minerals. It is also known for its low calorie content and high fiber and protein content.

Salad with chickpeas, cherry tomatoes and avocado

• boiled chickpeas – 2 jars
• cucumbers – 1 pc
• avocado – 1 pc
• green peppers – 1 pc
• red onion – 1 head
• cherry tomatoes – 150 g
• parsley – 1 bunch

For the dressing:

• olive oil – 60 ml
• lemons – 1/2 pcs
• cumin – 1 tsp
• chili – 1 tsp
• salt to taste)
• black pepper (to taste)

1. Rinse the chickpeas, drain and place in a large bowl.
2. Add the peeled and diced cucumber, the chopped bell pepper, the peeled and finely chopped red onion, the halved cherry tomatoes, the diced avocado and the finely chopped parsley.

For the dressing:

1. In a bowl, squeeze the lemon, add the olive oil and season with chili, cumin, salt and pepper.
2. Mix very well, pour over the salad, mix and serve.

Probably when you make a salad with chickpeas, you add it at the end, but that doesn’t give it a chance to blend with the other flavors. However, the good thing about chickpeas is precisely its ability to absorb them. That’s why it’s a good idea to flavor it and let it sit for twenty minutes.

Crispy dinner

When you hear the word crunchy you think of something harmful, admit it! Well, we are going to offer you a delicious and crunchy healthy recipe. It’s a well-known fact that salmon is one of the best sources of Omega-3 fatty acids, which have several health benefits, such as reducing inflammation, lowering blood pressure, improving cell function, and more. Salmon also has a good amount of B12, which is vital for brain function.

Baked salmon with a crispy crust

• salmon – 4 pieces
• breadcrumbs – 2/3 tsp
• mustard – 2 tbsp.
• red pepper – 1 tsp.
• dry garlic – 1/2 tsp.
• parsley – 1/2 links
• fresh thyme – 7-8 sprigs
• olive oil – 70 ml
• salt to taste
• black pepper to taste

1. Place the fish skin side down on a tray lined with baking paper. Season with salt and pepper and spread with mustard.
2. In a bowl, mix the breadcrumbs, olive oil, red pepper, parsley, thyme and garlic. Mix until you get a paste.
3. Coat the fish with the aromatic mixture and bake it at 200 degrees for about 12-15 minutes.

Do not forget that salmon is a fish that does not need a lot of cooking. If you leave it in the oven too long, you risk losing its juiciness and becoming hard. Also, the crispy crust will burn.

Did you like the Next Level boss menu? We are definitely licking our lips and can’t wait to try some of the treats. If you want more tempting ideas, you can visit the site https://matekitchen.com/. A rich variety of ideas for your menu awaits you there.