Cheat day meal - pizza
Cheat day once a week when you can eat what you want (up to 1000-1500 kcal per meal) is often part of a fitness program. Some claim that it has a positive effect on metabolism (perhaps, but not nearly as much as proper diet and regular exercise) but in any case it facilitates long-term adherence to a healthy lifestyle. But this of course does not mean that you should not make an effort to make cheat meals nutritious as well as tasty, filling and caloric.
- Knead the dough from all the ingredients and leave it in the fridge overnight, divide it into six parts, then make it on a board sprinkled with flour) and roll it out thinly. Use one part, arrange the remaining five on top of each other, separated by baking paper, wrap with tightly transparent foil several times and freeze. Preheat oven to 250 degrees. For the sauce, fry the hot peppers in a non-stick pan, add the tomatoes, oregano and a pinch of cloves and a spoonful of honey, then mix and cook until it thickens a bit (the excess water evaporates). One pizza takes a third. If you don’t like hot, omit the hot peppers. Coat the pizza with tomato sauce, then add mushrooms, chopped pineapple, a teaspoon of a lump of young cheese with a small percentage of fat, cubes of feta cheese and grated smoked cheese, and bake.
The Cron-o-meter unfortunately doesn’t have all the types of flour I’ve used, so the estimate is so edifying using data for dried chestnuts and spelled in grain. The estimate is 1240 kcal, 49 g protein, 32 g fat, 200 g UH (of which 20 g or 81% RDA fiber). The RDA values are set for my weight, so consider them an deductive estimate. Omega 3 fatty acids are 62% RDA, omega 6 are 48% RDA. Total vitamin and mineral intake is 66% RDA for vitamins, 82% RDA for minerals. Of the vitamins not enough is ingested for the following: folate (83% RDA, may be better if you use enriched flour), B5 (94% RDA), B12 (44% RDA), vitamin D (8% RDA, sun or enriched products is the solution) , vitramine E (23% RDA), vit. K (56% RDA), choline (23% RDA). Everything else is entered a little over 100% RDA, with the proviso that it is vit. C even 302% but with it the excess does not hurt :) Of the minerals what is below 100% is Ca (49%), Fe (64%), K (54%), Na (58%), and Zn (92%) ). (Cu, Mg, Mn, P, Satisfied needs). I think this is nutritionally quite solid. You can divide it into two meals for a cheat day, or one meal if after an exhausting workout.