Keep in mind the plan set for the first week. For lunch and evening must choose low calories as diversified and balanced.
Options for breakfast
- Tea or coffee (no sugar);
- 30 g bread (or 2 crackers or a bowl of cereal and skim milk);
- 2 servings of low-fat cheese or 40 g of ham;
- 1 natural yoghurt or 200 ml of skimmed milk;
- 1 kiwi or 1 clementine or 1/2 grapefruit.
Quantity recommended for lunch and dinner
The basic idea of this diet plan is to consume all but a little. A varied diet, but in moderation as to reduce the number of calories is the best solution to not feel deprived / has the ability to eat. Such will provide your body with all the vitamins and minerals it needs.
You can be guided by these recommendations to know what amount to stop, depending on the food choices you want to do.
- lean over and not more than 100 g / day of each;
- within 3 fat dairy products (milk, cheese, yogurt, cheese);
- vegetables of your choice (prosapete, frozen or canned) that you can use both soups, fresh raw or steamed;
- 2-3 fresh fruit daily, preferably chosen to be the richest in vitamin C: kiwi, mango, lemon, citrus;
- 30 g of bread (or skim milk grains without added sugar), 120 g of potatoes or pasta or rice or mixed vegetables (options for lining);
- not more than 10 g of butter / day, 1 tablespoon low-fat sour cream and 1 tablespoon of vegetable oil.
Menu Plan: Week 1
Saturday
Lunch
- Scrape carrots and sprinkle with lemon juice
- Chicken or grilled rabbit with mushrooms
- pasta- spaghetti
- Candied fruit yogurt
Dinner
- Vegetable Soup
- Grilled Meat
- Chinese lettuce or salad with vinaigrette
- 1 slice of cheese
- 1 slice of bread
- 1 pear
Sunday
Lunch
- Tomato
- Grilled fish with chopped leeks
- 1 slice of bread
- cheese camembert
- 1 apple in the oven
Dinner
- 1 bowl of vegetable cream soup
- 200 g low-fat cheese
- 1 kiwi
- 2 tablespoons wheat germ
- 1/2 grapefruit
Monday
Lunch
- Beef escalope
- Spinach with cream fat
- A slice of bread
- 1 natural yoghurt
- 1 clementine
Dinner
- Watercress soup
- 1 hard boiled egg
- Mix the vegetables, lettuce and vinaigrette
- 2 small yogurts with fruit
Tuesday
Lunch
- Tomato Salad
- Grilled fish
- cauliflower cooked
- A slice of bread
- Fat goat cheese
Dinner
- lean roast
- Green beans and potatoes steamed
- Fat cheese
- 1/2 mango
Lunch
- Baked stuffed chicken with vegetables
- A slice of bread
- Fat cheese
- 1 apple
Dinner
- Leek Soup
- Tuna salad, vinaigrette, rice, tomatoes and lettuce
- 1 fruit yogurt
Thursday
Lunch
- 1/2 grapefruit
- A slice of leg of mutton
- green beans
- 1 natural yoghurt
Dinner
- Pumpkin cream soup with cream fat
- Endive with ham gratin
- A slice of bread
- Fresh fruit salad
Friday
Lunch
- Baked trout fillet
- Steamed potatoes with celery leaves
- low-fat cheese
- 1 orange
Dinner
- Lettuce salad
- Roast turkey
- Broccoli with fat smanatana
- A slice of bread
- Fat cheese
- 1 fresh pineapple washer
Menu Plan: Week 2
Saturday
Lunch
- Pieces of crab salad with grapefruit
- A small piece of roast chicken
- 1 zucchini steamed
- Fat cheese
- A slice of bread
- 1 fresh pineapple washer
Dinner
- Green salad with vinaigrette
- seashells
- 1 baked potato
- 1 natural yoghurt
Sunday
Lunch
- Salad, low fat cheese and vegetables
- A slice of grilled chicken breast
- 2 carrots and a baked potato on the grill
- Half kiwi
Dinner
- 1 bowl of vegetable soup
- 40 g fat cheese
- A slice of bread
- 1 clementine
Monday
Lunch
- Salad with vinaigrette created
- A slice of grilled beef
- 2 tomatoes stuffed with goat cheese fat
- 1 fruit yogurt
Dinner
- Omelet with herbs
- Garnish
- Fat cheese
- 1 apple
Tuesday
Lunch
- 1/2 grapefruit
- Grilled hake fillet
- Steamed endive
- A slice of bread
- 1 natural yoghurt
Dinner
- Cream of Tomato
- Winter salad: ham, boiled eggs, potatoes, lettuce, beets and low-fat cheese
- 1 kiwi
Wednesday
Lunch
- Scrape carrots with red cabbage
- Saute veal
- Cottage cheese with vanilla
- 1 apple
Dinner
- Vegetable Soup
- Grilled Chicken
- Green salad with vinaigrette and beetroot
- A slice of bread
- 1 slice of cheese
- 1 orange
Thursday
Lunch
- Vegetable juice
- Fillet of beef in the oven
- Steamed cauliflower
- A slice of bread
- Fat cheese and mixed greens
- 1 kiwi
Dinner
- Mackerel fillet braised in a little white wine
- Hall green beans, boiled potatoes and vinaigrette
- 1 natural yoghurt
- 1 pear
Friday
Lunch
- Tomato soup
- Beef braised
- Baked potato salad, spinach and vinaigrette
- A fruit yogurt
Dinner
- Chicken cooked
- Meeting with cauliflower vinaigrette
- A slice of bread
- Fat cheese
- 1 clementine.
Source:http://www.eva.ro
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