A picnic guide on what to wear to make it tasty and healthy

1. How to plan a picnic menu

2. A meal on the belly of nature in practice

3. Dietary recipes for delicious picnic snacks

4. A salad with a bowl of bulgur, vegetables and fat

5. Egg muffins with ham and vegetables

6. Protein bars with peanut butter and chocolate

1. How to plan a picnic menu

The composition should therefore be based on as little as possible processed fruit and vegetables, whole grain baked goods, cassava, pulp seeds, lean meat, eggs, fermented dairy products and nuts. It should start with a proper balancing of meals. It is advisable to avoid foods with mayonnaise, ready sauces, fatty foods, sweet pastries and ready snacks. Each snack should not only be a source of energy, but also provide full-fledged protein, unsaturated fatty acids, complex carbohydrates, fiber and micronutrients.

2. A meal on the belly of nature in practice

First of all, it is important to ensure that you have the following equipment: a heat bag or a portable refrigerator with cooling inserts. Then it is best to divide meals into portions which not only facilitate the consumption of easily perishable products such as natural yogurt, cheeses, cooked eggs or animal protein-containing dishes. The best choice is to choose foods that are easy to transport and that do not lose their flavor even after a few hours of freshness. Then the best way to break meals up into servings is not only to keep them at an adequate temperature, but also to reduce the risk of food being contaminated when they are loaded and stored in the oven.

3. Dietary recipes for delicious picnic snacks

Ingredients (in 8 servings): 72 g of rice paper (8 sheets), 90 g of carrot (2 slices) 180 g of cucumber (slices), ?? 120 g of pepper (1⁄2 sliced), 70 g of avocado (1⁄ 2 slice), ¢ 180g of marinated tofu (1⁄ 3 slice) ¢ 100 g of thin rice macaroni (1⁄2 pack), ¥ 50 g of soybean oil (2 tablespoons), ‡ 10 g of salt (slice), 12 g of honey (lipe), ₹ 5 g of red apple juice (lipee). Add tofu in a thick pasta sauce and a slightly flavored alternative tofu sauce.

4. A salad with a bowl of bulgur, vegetables and fat

Ingredients (for 4 servings): 170 g of dried casks of bulgur (glass), 180 g of lemon juice (slice), ?? 240 g of pepper (pickle) 50 g of red onion (1⁄2 slice), 20 g of cocktail tomatoes 200 g of cheese feta (1⁄2 packaging), 12 g of peanut butter (2 tablespoons), 30 ml of olive oil (3 teaspoon), 25 ml of citrus juice (1⁄2 slice); 6 g of honey (slices), salt and pepper.

5. Egg muffins with ham and vegetables

How to prepare1. Cut the pepper and ham into cubes, grind the cucumber on a thick plate, slice the onion slightly.3. Add ham, vegetables and cheese. Thicken the muffins or use silicone flakes. Cook for 2025 minutes until the egg mass ripenes and slightly browns on top.6. Nutritional value (portion): energy: 117 kcal, protein: 12 g, ?? fat: 7 g. carbohydrates: 3 g.

6. Protein bars with peanut butter and chocolate

Method of preparation1.In a small pot, heat the nut butter and honey until they are dissolved and mixed. Mix the wet ingredients with the dried ones. Add a slice of chocolate, mix.5. Put in the refrigerator for at least an hour to harden the candies.7. Nutritional value (portion): Energy: 184 calories, protein: 9 g; fat: 8 g;