Your Inner Beauty course schedule for week 3

Dein Inner Beauty-Kurplan für Woche 3 | her1 - Natural Wellbeing

In addition to probiotic support, a high-fiber diet and sufficient exercise are crucial for regulated digestion and a good body feeling. While fitness units boost your circulation, fiber - especially so-called prebiotics - ensure that the "good" bacteria are eliminatedInner beauty  can optimally develop their effects in the body. In your third week of the course, we therefore focus on sport and a few extra portions of fiber.

Course schedule for week 3

  1. Fitness check and protein snack with Inner Beauty
  2. Take Inner Beauty before exercising
  3. Strawberry cashew salad
  4. Vegetable wrap on the go
  5. Vegan tofu frittata
  6. Sourdough sandwich with hummus
  7. Prebiotic foods to support inner beauty

1. Fitness check and protein snack with Inner Beauty


Honestly: are you moving enough? A fitness tracker can help you realistically assess your activity level. Set goals that suit your personal fitness level. If you're just starting to exercise regularly, start with a short, daily walk. If you exercise regularly, try adding an extra workout this week.

Anyone who does sports needs protein. Mix yours  Inner beauty-Powder into a protein snack of your choice today. How about curd cheese, skyr or cottage cheese?

2. Take Inner Beauty before exercising


Adequate exercise is always a good idea, whether indoors or outdoors. Try this weeksomething new! How about a full body cycling class, for example? Don't forget before that Inner beauty  to take. Simply mix it into a low-sugar protein shake of your choice.

3. Strawberry and cashew salad

Strawberry Cashew Salad

Probiotics need fiber to work best in your body. This delicious salad with cashew nuts gives you an extra helping today.

Ingredients for 2 servings

  • Mixed green lettuce leaves
  • 200 g strawberries peeled and cut
  •  100 g red onions cut into thin slices
  • 100 g cashews or almonds
  • 2 tbsp white balsamic vinegar
  • 2 tbsp mild olive oil
  • 1 tsp honey
  • a handful of raspberries
  • Salt and pepper


  • Mix the vinegar, oil, honey, salt, pepper and raspberries for the raspberry vinaigrette using a hand blender to make a smooth dressing.
  • Put all the salad ingredients in a bowl and mix them with the dressing.

4. Vegetable wrap on the go

Vegetable wraps

If you like to do sports in the morning, try inserting a small wellness unit beforehand: do yours Inner beauty- Drink, meditate for a few minutes and then start your day with full power. You can prepare your after workout lunch the evening before and simply take it with you as practical wraps.

Ingredients for 2 servings

  • 200g lentils (soaked overnight)

  • 1 small onion
  • 2 tablespoons of olive oil

  • 2 tbsp paprika (dried hot)

  • 1 handful of basil leaves

  • 1 handful of coriander (or other herbs of your choice)
  • Sesame seeds
  • Salt (at will)
  • 2 tortillas
  • Broccoli (roasted for 1 minute)
  • Peppers (roasted)
  • dill


  • Rinse the lentils and cook in about twice the amount of water over medium heat.
  • Chop onions, garlic, basil and coriander, wwhile the lentils are cooking.
  • When the lentils are cooked, drain the water and add the olive oil, a pinch or two of salt, paprika, onions and garlic, stir well and stir-fry the mixture for about 2-3 minutes.
  • Take the pot off the flame and add the remaining ingredients - sesame, coriander, basil. Mix all ingredients carefully and season to taste with salt and spices.
  •  Take two large tortillas and fill them generously with the lentil mixture.
  •  Place fresh and roasted vegetables on the lentils, roll them up and you're done!

      5. Vegan tofu frittata with mushrooms


      For an extra portion of protein without eggs, we recommend this tofu frittata with mushrooms today.

      Ingredients for 2 servings

      • 1 tablespoon of olive oil
      •  1 small red onion, diced
      •  1 zucchini, diced
      •  6-8 mushrooms, chopped
      •  1 pack of firm tofu (400 g)
      • 3 tbsp nutritional yeast
      •  120ml nut milk
      •  1 tbsp cornstarch
      • 1/2 tsp dried basil
      • 1⁄4 tsp turmeric
      •  1⁄2 tsp cumin
      •  1⁄4 tsp red pepper flakes
      • Sea salt andpepper
      •  1 tomato, diced
      •  2 spring onions, chopped
      •  50g Kalamata olives, chopped


      1. Preheat the oven to 185 degrees and lightly grease a small baking dish.
      2.  Heat the oil in a large pan over medium heat. Add the onion and cook for about 3 minutes until it softens. Add the mushrooms and zucchini and cook for about 5 minutes until the vegetables are tender. Season with a little salt and pepper.
      3.  Mix the tofu, nut milk, nutritional yeast, cornstarch, basil, turmeric, cumin, paprika flakes in a food processor and season with salt and pepper. Mix until a smooth mass is formed.
      4.  Place the vegetables under the tofu mass, put in the baking dish and smooth out. Sprinkle with the chopped tomatoes, shallots and olives.
      5.  Bake for 40-45 minutes until the frittata is firm and golden brown.

        6. Sourdough sandwich with hummus


        Ingredients for 2 servings

        • 4 slices of sourdough bread
        • 200g hummus
        • Fresh spinach leaves
        • 1 large carrot, grated
        • 4 large ripe tomato slices
        • 1 ripe avocado, sliced
        • Thinly sliced ​​red onion
        • Alfalfa sprouts
        • Salt and pepper at will


        1. Prepare all of your ingredients. You can toast the bread if you want.
        2. Spread thick slices of hummus on all bread slices.
        3. Top two of the slices with spinach, layer the grated carrot, the tomato slices, avocado, onions, the alfalfa sprouts and some salt and pepper.
        4. Place the blank slices of bread on each of the sandwiches and serve the sandwiches.

            7. Prebiotic foods to support inner beauty


            Support your digestion today by adding a few prebiotic ingredients of your choice to your diet.

            Prebiotics are indigestible fibers that ensure that the "good" intestinal bacteria can reproduce optimally. They are naturally found, for example, in onions, garlic, leeks, asparagus, artichokes, soybeans or whole grains. The Inner beauty- In addition to three probiotic bacterial strains, the powder mixture also contains the prebiotic inulin.

            For example, you can add a few artichokes and thinly sliced ​​onions to your salad.