THE ALWAYS-FULL DIET: LOSE 4 POUNDS IN 4 DAYS

Ideally on fruits, vegetables, whole grains, legumes and nuts. These foods contain lots of fiber that will fill you up for a long time, slow down food cravings - and they have few calories. In addition, fiber stimulates digestion and metabolism, which causes the body to lose excess pounds on its own. Experts advise eating 25 to 30 g of fiber per day, and 40 to 50 g are even better. The change should be slow, drink plenty of water.

Zucchini lenses buffer

Ingredients for 4 servings

• 2 shallots
• 2 cloves of garlic
• 2 tbsp clarified butter
• approx. 350 ml vegetable broth
• 200 g red lentils
• ¼ tsp chilli
• 1 zucchini
• 1 egg yolk
• 30 g of oatmeal
• 1 tbsp chopped parsley
• Salt, pepper, nutmeg

preparation

1. Peel the shallots and garlic, dice finely, and sauté in 1 tsp clarified butter.
2. Pour in 320 ml broth, add the lentils with chilli, bring to the boil and cook for about 10 minutes. Puree the mixture of lentils, if necessary add more broth.
3. Wash the zucchini, grate and mix with the egg yolk, oatmeal and parsley under the cooled lentil mixture. Season well with salt, pepper and nutmeg.
4. Form the mass into thalers and fry the fat in golden brown buffers. Serve with yogurt dip if desired. A bulgur salad goes very well with this.

Approx. 230 kcal, 15 g E, 7 g F, 28 g KH per serving

vegetable curry

Ingredients for 4 servings

• 450 g potatoes
• 250 g broccoli
• 3 tablespoons of oil
• 120 g red lentils
• 1 tbsp yellow curry paste
• 500 ml vegetable broth
• Can of coconut milk
• 4 tortilla wraps
• 150 g herb curd
• 1 tsp chilli
• Salt pepper

preparation

1. Peel, wash and dice the potatoes. Cut broccoli florets from the stem, wash, drain, cut into small pieces.
2. Fry both in 2 tablespoons of oil and turn for about 5 minutes. Braise the lentils and curry paste in the rest of the oil while turning.
3. Pour in the broth and coconut milk, bring to the boil and simmer for about 5 minutes over medium heat, stirring occasionally.
4. In the meantime, roast wraps in a grill pan for approx. 1 minute on each side, remove and let cool.
5. Add the potatoes and broccoli to the lentils and simmer for another 5 minutes.
6. Spread the curd evenly on 2 wraps, sprinkle ½ tsp chilli over it and place the remaining wraps on top, cut into pieces.
7. Season the curry with salt and pepper and arrange in deep bowls and sprinkle with the rest of the chilli. Hand in herb quark slices.

Approx. 497 kcal, 29 g E, 18 g F, 52 g KH per serving

Lentil salad with pumpkin

Ingredients for 4 servings

• 200 g lentils
• 500 g hokkaido pumpkin
• 2 red peppers
• 1 red onion
• 75 g arugula
• 1 tsp vegetable broth
• 3 tablespoons of olive oil
• 2 tbsp pesto
• 1 tbsp balsamic vinegar 
• 50 g walnuts
• 200 g feta, 9% fat

preparation

1. Prepare the lentils according to the package until they are firm to the bite.
2. Halve the pumpkin, remove the stones, peel as desired and cut into pieces. Clean, wash and cut the peppers into strips. Peel the onion and cut into half rings. Wash, select, and spin dry arugula.
3. Mix the vegetable broth with 2 tablespoons of olive oil, mix in the pumpkin pieces and place on a baking sheet covered with baking paper. Cook in the preheated oven at 200 ° C for about 10 minutes until the corners turn slightly brown. Take out and let cool.
4. Mix the pesto with balsamic vinegar and the remaining olive oil. Mix all ingredients with the dressing.
5. Dice the feta, crumble it with your fingers and then sprinkle over the salad.

Approx. 392 kcal, 26 g E, 16 g F, 33 g KH per serving

Vegetarian salad wraps

Ingredients for 4 servings

• 120 g chickpeas (
• 160 g red lentils
• 400 ml vegetable broth
• 120 g curd
• 1 tbsp herb mix, finely chopped (e.g. basil, thyme, parsley)
• Salt pepper
• 200 g tomatoes
• 1 cucumber
• 4 tortilla patties

preparation

1. Soak and prepare chickpeas overnight according to package instructions.
2. Drain the lentils according to the package instructions, but prepare them in the vegetable broth, drain, collecting the vegetable broth. Then puree the lentils with 60–100 ml broth.
3. Mix the lentils with the quark and herbs, season with salt and pepper.
4. Wash tomatoes, remove stems. Peel the cucumber and cut into small cubes with the tomatoes.
5. Brush the tortilla cake with the lentil cream, top with the tomatoes, cucumber and chickpeas. Roll up tortillas tightly and fix them with parchment paper if necessary.
6. Halve the wraps diagonally and serve with the remaining lentil curd

Approx. 434 kcal, 34 g E, 9 g F, 53 g KH per serving.