The dietary menu for a week

  Monday (1100 kcal)

7.00-9.00 First breakfast:

healthy breakfast

200 g of the porridge cooked for 0,5 %-numbers milk from 50 g of fresh or frozen berries;

tea  without sugar and milk.

11.00-12.00 Second breakfast:

2 cleared carrots.

14.00-15.00 Dinner:

100 g of the cooked buckwheat;

a portion of vegetable stew or fresh salad from the vegetables, the olive oil filled with a tablespoon.

16.00-17.00 Mid-morning snack:

½ glasses of the cut fruit (a pear, apple, a nectarine, a kiwi)

tea without sugar.

19.00 Dinner:

small portion of boiled chicken or turkey, salad from the fresh vegetables filled with a spoon of olive oil.

  Tuesday (1450 kcal)

7.00-9.00 First breakfast:

200 g of cottage cheese of 0-2 % of fat content, ½ bananas, tea without sugar and milk.

11.00-12.00 Second breakfast:

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2 cleared the carrots, filled with a tablespoon of olive oil.

1 apple or grapefruit.

14.00-15.00 Dinner:
100 g of the welded brown rice; a portion of a salmon on pair, 300 g of warm vegetables (carrots, broccoli, a cauliflower), filled  vegetable oil;

16.00-17.00 Mid-morning snack:

sandwich from a slice (30 g) Borodino bread from 50 g of the fat-free cottage cheese, a pinch of salt, pepper and tomato circles;

19.00 Dinner:

portion of a vegetable omelette, 200 g of the vegetable salad filled with 1 tablespoon of olive oil.

  Wednesday (1350 kcal)

7.00-9.00 First breakfast:

200 g of the porridge cooked for 0,5 %  milk with average apple and cinnamon;

11.00-12.00 Second breakfast:

grapefruit half, 20 g of walnuts.

14.00-15.00 Dinner:

portion of vegetable soup (it is authorized to use any soup cooked on a low-fat broth, strictly meatless)

16.00-17.00 Mid-morning snack:  

berry smooth: to crush in a blender a mix of 100 g of the fat-free cottage cheese, ½ glasses of berries (bilberry, a cowberry, raspberry or strawberry), ½ glasses of 0,5 % of milk.

19.00 Dinner:

200 g of an easy cottage cheese baked pudding without sugar, with cinnamon, cottage cheese should be 0-2 % for fat content,

glass of kefir of 0-2 % of fat content, cranberry berry juice without sugar.

Before going to bed:

fruit or herbal tea without sugar and milk.

  Thursday (1570 kcal)

7.00-9.00 First breakfast:

200 g of muesli with berries or fruit for 0,5 %-numbers milk, average apple or grapefruit, tea or coffee without milk and sugar.

11.00-12.00 Second breakfast:

2 cleared the carrots, filled with a tablespoon of olive oil.

14.00-15.00 Dinner:

portion of vegetable soup (it is authorized to use any soup cooked on a low-fat broth, strictly meatless).

16.00-17.00 Mid-morning snack:

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sandwich from a slice (30 g) Borodino bread from 50 g of the fat-free cottage cheese, a pinch of salt, pepper and tomato circles;

19.00 Dinner:

the boiled or baked chicken fillet (80г), 300 g of stewed vegetables in an oven (Pasternak, turnip, onions, carrots) with the herbs, filled with 2 spoons of olive oil; 200 ml of 0,5 % – a milk or kefir foot.

Before going to bed:

fruit or herbal tea without sugar and milk.

  Friday (1335 kcal)

 

7.00-9.00 First breakfast:

slice (30г) rye bread;

1 boiled egg; leaves of green salad 1 cucumber, 1 sweet pepper, coffee or tea without milk and sugar.

11.00-12.00 Second breakfast:

2 cleared the carrots, filled with a tablespoon of olive oil.

14.00-15.00 Dinner:

portion of vegetable soup (it is authorized to use any soup cooked on a low-fat broth, strictly meatless).

16.00-17.00 Mid-morning snack:

2 segments of dark chocolate; freshly squeezed orange juice.

19.00 Dinner:

small portion of boiled chicken or turkey, salad from the fresh vegetables filled with a spoon of olive oil.

  Saturday (1100 kcal)

7.00-9.00 First breakfast:

200 g of the porridge cooked for 0,5 % milk with 1 average apple and cinnamon;

tea or coffee without sugar and milk.

11.00-12.00 Second breakfast:

12-yogurt-recept

150 g of the fat-free natural yogurt.

14.00-15.00 Dinner:

100 g of boiled buckwheat, 100 fast beef, 200 g of salad from lettuce leaves, 1 zucchini and 1 tomato the filled 1 tablespoon of olive oil.

16.00-17.00 Mid-morning snack:

berry smooth: to crush in a blender a mix of 100 g of the fat-free cottage cheese, ½ glasses of berries (bilberry, a cowberry, raspberry or strawberry), ½ glasses of 0,5 % of milk.

19.00 Dinner:

small portion of a sea perch together with boiled vegetables, 1 glass of tomato juice, 1 rye small loaf filled with fat-free cottage cheese with greens and garlic.

   Sunday (1570 kcal)

7.00-9.00  First breakfast:

200 g of muesli with berries or fruit for 0,5 %-numbers milk, average apple or grapefruit, tea or coffee without milk and sugar.

11.00-12.00 Second breakfast:

grapefruit half, 20 g of walnuts.

14.00-15.00 Dinner:

100 g of the welded brown rice; a portion of a salmon on pair, 300 g of warm vegetables (carrots, broccoli, a cauliflower), filled 1 ч.л vegetable oil;

16.00-17.00 Mid-morning snack:

100 g of cheese (to 4 % of fat content);

½ glasses of the cut fruit.

19.00 Dinner:

portion of a vegetable omelette, 200 g of the vegetable salad filled with 1 tablespoon of olive oil.
Water, freshly squeezed juice, mineral water and herbal tea can be drunk in any quantities. It is necessary to drink for an hour before reception and not earlier than 30 minutes after food intake.

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