Author : Ilona Ciciała

Cover design : Ilona Ciciała

Translation : Iweta Kulczycka

Food photographs : Ilona Ciciała

Body photographs :

https://www.instagram.com/stephenblackphotography/?next=%2F

Publisher : My Miracle Desserts

https://www.instagram.com/mymiracledesserts/

https://www.facebook.com/profile.php?id=100077680964316

Distribution :

https://www.instagram.com/sprzedawaj_wiecej_/

ISBN : 978-83-966475-0-4

All rights reserved. No part of this book may be reproduced by any mechanical, photographic, or electronic process, or in the form of a phonographic recording; nor may it be stored in a retrieval system, transmitted, or otherwise be copied for public or private use—other than for “fair use” as brief quotations embodied in articles and reviews—without prior written permission of the publisher.

Disclaimer

The advice provided in this publication is general advice only. To the maximum extent permitted by law, the author and publisher disclaim all responsibility and liability to any person, arising directly or indirectly from any person taking or not taking action based on the information in this publication.

Sample

Main meals

Chicken breast with mozzarella

Beef courgette noodles

Chilli con carne

Courgette muffins

Courgette noodles with couscous

Spinach crepes

Turkey meatballs with courgette

Courgette omelette

Fit burger

Mushroom penne

Omelette roll

Spinach and chicken penne

Tomato basil chicken with rice

Turkey mince with courgette

Salads

Chicken salad with mango

Chicken salad with pecan nuts

Couscous salad with mozzarella

Smoked mackerel salad with penne

Smoked mackerel salad with avocado

Smoked salmon and feta salad

Smoked salmon salad with olives

Sweet potato salad with cashew nuts

Sweet potato salad with olives

Tuna penne salad

Sweet meals

Banana protein waffles

Carrot omelette

Cocoa omelette with raspberries

Mango cheesecake

Protein crepes

Protein porridge

A few final tips

About me

Other chapters are available in the full version of the e-book.

MY PERFECT DIET

I would like to introduce you to my diet. A diet that I created so that I don't feel like I'm on a diet at all ;)

I created meals for myself that made me feel happy and that made it easy for me to stick to my dietary guidelines. I know how difficult it is when you are not allowed to eat many things... I know what you feel and think...

I know because I went through it myself. But by eating the meals that I am presenting to you here, you will never again feel like you are on a diet!

MAIN MEALS

Chicken breast with mozzarella

318 KCAL  9 G CARBS  14 G FATS  42 G PROTEIN

Ingredients

120 g chicken breast

50 g light mozzarella

50 g avocado

200 g courgette seasonings of your choice

Directions

1. Slice the courgette, place it on tin foil, sprinkle it with spices, and roast in the oven

2. Season the chicken breast with the spices and steam it. Put the mozzarella at the end and wait 1-2 minutes until it melts slightly

3. Slice the avocado and arrange it on a plate

4. Put the courgette and the steamed chicken breast on the plate

Beef courgette noodles

365 KCAL  14 G CARBS  17 G FATS  35 G PROTEIN

Ingredients

150 g lean beef mince

5 g olive oil

50 g onions

100 g canned tomatoes

200 g courgette

20 g low fat cheese

Directions

1. Fry the onions and the beef in half of the olive oil

2. Add the tomatoes and season with your favourite spices

3. Make courgette noodles using a spiralizer

4. Fry the noodles in the remaining olive oil. Sprinkle them with salt

5. Arrange the noodles on a plate. Put the meat in the middle

6. Top with the cheese and wait a while for it to melt a little

A FEW FINAL TIPS

• reduced fat products are used in the recipes

• in sweet recipes adjust the level of sweetness to suit you, if you need to you can sweeten with a calorie-free sweetener

• my way of making fluffy omelettes is to bake them in the oven in a silicon mould (18-20 cm in diameter)

I have been athletic since childhood and taking care of a slim figure is extremely important for me to feel good in my own body.

I spent my entire childhood among horses, training in acrobatic gymnastics on horses, the so-called " vaulting".

However, my life paths were diverted and I became fascinated with food.

In particular, I fell in love with creating desserts and decorating dishes on the plate.

In order to combine looking after a slim figure with my passion for creating dishes and desserts, I started creating dietary dishes and sweets.

You can see my 'masterpieces on a plate' here:

https://www.facebook.com/profile.php?id=100077680964316

https://www.facebook.com/profile.php?id=100064050431209

https://www.instagram.com/foodtrough_myeyes/

https://www.instagram.com/mymiracledesserts/

https://www.instagram.com/ilonamodel2022/

I'm sharing my favourite recipes with you :) so that you too get a taste of a slim figure :)