weight Loss Plan
- Diet
- 9.00-9.30 – first breakfast;
- 11.30-12.00 – lunch;
- 14.30-15.00 – brunch;
- 18.00 – Snack;
- 20.30 – dinner.
- WATER AND DRINKING REGIMEN
- 2.8 fresh water (including 200-300 ml
- mineral water).
- Herbal tea, green, white.
- Rosehip decoction.
- Coffee (1-2 cups) a day.
Day 1
Total per day – 1586 Cal
fats – 62
carbohydrates – 138.8
proteins – 114.2
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1st Breakfast
Fruits 200 g(your choice)
apples, pears, oranges, grapefruit,
apricots, peaches, berries (blueberries,
blackberry, raspberry, currant,
gooseberry), kiwi;
Greek yogurt withou
fillings 140 g.
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2nd Breakfast
Porridge with cottage cheese
oat flakes 50 g (long
cooking, instant flakes
should be excluded);
cottage cheese 100 g;
natural yoghurt without
fillers 20 g (mash with a fork,
add stevia, erythritol);
butter 82.5% 10 g.
Boil porridge, add cottage cheese,
sprinkle with cinnamon
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Lunch
Soup-puree fish
hake silver gutted 120 g;
carrots 25 g;
parsley root; unsalted butter 10 g;
wheat flour 10 g;
greens (parsley, dill, green onion);
fish broth, vegetable broth, water 300g
Prepare fish fillet, cut into
pieces, boil in salted water until
ready, refrigerate, pass through
meat grinder with a fine grate. Carrot,
parsley, peeled, chopped,
sauté and combine with sautéed
flour. All add to boiling fish
broth and bring to a boil, continuously
stirring. When serving, sprinkle with fresh
greenery.
Whole grain bread 20 g
(yeast-free bread 20 g)
For soup bran or fiber 2 tbsp. l.
Sliced vegetables 300g
Nuts 20 g (Brazilian, cashew,
almond).
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Snack
Vegetable salad
1-2 tomatoes;
1 sweet pepper; 1 bunch of any greens;
1 onion or green onion;
1 tsp olive oil;
spices, lemon juice.
Cut vegetables and greens into pieces.
Mix oil with spices and juice
lemon, dress salad.
Whole grain crispbread 30 g.
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Dinner
Stuffed champignons
2-3 large mushrooms;
100g minced chicken fillet
or fish; onion; 1 tsp olive oil;
20 g suluguni cheese.
Sauté the onion and chopped stalks
champignons in a frying pan, add
minced meat, bring to readiness, stew.
Salt, pepper, lay out the filling
in champignons, sprinkle with grated
cheese, bake in the oven.
Fresh or baked vegetables 300 g (you can take ready mixed vegetables, without rice and corn).
Day 4
Total per day – 1809.3 Cal
fats – 86.7
carbohydrates – 164.2
proteins – 85.5
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1st Breakfast
Persimmon Smoothie ryazhenka 140 g; ripe persimmon x1 (200 g);
carob (cocoa) 1 tsp; water.
Peel the persimmon, cut into pieces and together
with carob put in a blender. Top up
ryazhenka and chop well. Pour
into glasses, garnish as desired.
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2nd Breakfast
Egg Omelette with greens
2 eggs; milk 100ml; 1 tsp olive oil for the pan;
black, gray or white rye bread
bran 40 g; 25 g grits (millet, oatmeal, bulgur, quinoa
or buckwheat) for garnish.
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Lunch
Lentil soup (300 g) bran 50g red lentils;
potato (medium) x1; 50g carrots; onion; chopped greens;
We cut vegetables (potatoes, onions, carrots).
In a frying pan with vegetable oil
passer. Rinse the lentils in
cold water. Cooking in a saucepan
potatoes, lentils and chopped meat.
Cook the soup over low heat for 10 minutes.
Add to the pan fried
vegetables and cook for another 20 minutes. Before
serving, you can add chopped
greens (dill, parsley).
Boiled egg for soup 1 pc.;
Nuts 20 g
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Snack
Vinaigret (250g)
Serves 2
beetroot (medium) 1pc; carrot 1pc; Green peas 0.5 cup; onion 0.5 pcs; 0.5 cup sauerkraut; vegetable oil 1 tbsp. l.; lemon juice, spices to taste.
Peel vegetables, grate or
in a combine. Connect, add peas,
sauerkraut. Drizzle with lemon juice,
season with vegetable oil and well
mix. Beets can be seasoned with oil
separately and only then add to the salad.
Whole grain crispbread 30 g.
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Dinner
Chicken liver with vegetables liver 120g; 1 tsp olive oil
sour cream 15% 2 tbsp. l.
Peel vegetables, grate or
in a combine. Connect, add peas,
sauerkraut. Drizzle with lemon juice,
season with vegetable oil and well
mix. Beets can be seasoned with oil
separately and only then add to the salad.
Day 7
Total per day – 2431.3 Cal
fats – 94.4
carbohydrates – 231.9
proteins – 153
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1st Breakfast
Pita with cheese Suluguni cheese 40 g; chopped greens; salt, spices; thin lavash from yeast-free flour 2 grades 50 g
Mix greens with cheese, spices and salt, wrap in pita bread,
heat until the cheese melts.
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2nd Breakfast
Curd-apple casserole (serves 2): low-fat cottage cheese 200 g; 200g apples; stevia or erythritol; 2 eggs;
cinnamon; semolina 50g; 7 g butter
Peel the apples and, removing the core, grate on a fine grater
(can be cut into small cubes). Rub cottage cheese through a sieve,
mix with applesauce, add cinnamon, stevia, eggs, semolina and mix thoroughly.
Put the mass into a greased form and bake for 20-30 minutes. Serve with natural yoghurt (15 g).
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Lunch
Fish cakes with salad fish (hake, pollock) – 120 g; onion; carrot; 50g Long Cooked Oats
Twist the fish, cereal, onions and carrots through a meat grinder.
Salt, mix and let stand for about 30 minutes.
Put on parchment paper, forming cutlets. Bake in the oven at 180°C for 30 minutes.
Salad of greens and cabbage leaves, seasoned with lemon juice, 300 g.
Add 1 tbsp to the salad. l. olive oil.
Nuts 20 g.
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Snack
Pate Sandwiches black or gray bread yeast-free 80 g; chicken liver 100 g; onions, carrots, salt, spices; olive oil 1 tbsp. l.
Boil the liver. Onions, carrots
chop and stew until tender.
Grind the liver in a blender and
stewed vegetables, add a few
spoons of broth in which it was cooked
liver. Ready pâté to spread on
bread, add vegetables. (tomato, cucumber, pepper to choose from)
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Dinner
Ryazhenka or curdled milk 200 g + 2 tbsp. l. bran or fiber.
If you want to eat, drink hot water with turmeric
(200 ml of hot water with 0.5 tablespoons of turmeric)
or hot tea with spices (melissa, lavender, chamomile, a pinch of nutmeg).
Day 10
Total per day – 1694.2 Cal
fats – 68.2
carbohydrates – 175
proteins – 87.6
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1st Breakfast
Dried fruit curd
dried fruits 40g; 50 g cottage cheese; yogurt 50 g; natural sweetener (stevia or erythritol).
Grind dried fruits, mix with cottage cheese and yogurt.
Add sweetener if desired.
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2nd Breakfast
Apple and Oatmeal Fritters apples 150g; slow cooking oatmeal 40g; 1 egg; starch 0.5 tsp; honey – 1 tsp;
vanillin to taste cinnamon ¼ tsp; salt ¼ tsp; soda on the tip of a knife (can be replaced with baking powder 1 tsp. l.); ghee for frying.
Wash fresh apples, peel, remove the core and grate on a fine grater.
Then add oatmeal, eggs, starch, honey, vanilla, cinnamon, salt, soda to grated apples.
Mix everything and leave the oatmeal to swell for about 30 minutes (or longer).
Spray the skillet with oil spray or ghee.
Heat the pan, but not too much, because the pancakes should not burn, but should be well baked.
So that the products do not fall apart, take the dough with a tablespoon and make the pancakes small.
Fry over medium heat for 3-4 minutes until golden brown, flip and fry for another 3 minutes.
Put the finished pancakes on a napkin so that excess oil is absorbed into the paper.
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Lunch
Lentil soup (300 g) + bran (2 tbsp.) 50g red lentils; potato (medium) x1; 50g carrots; onion; chopped greens; boiled egg for soup 1pc;
Nuts 20 g.
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Snack
Beetroot salad with celery 1 beet root; carrot 1pc; celery root (as much as beets); green onion; natural yogurt with 1 tsp. olive oil.
Peel and grate the vegetables in a food processor or on a grater, put on a plate.
Add chopped green onions. Dress the salad with natural yogurt mixed with olive oil.
30 g whole grain bread
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Dinner
Fish baked with vegetables Fish 1 portion 120g Vegetables 300g
eggplant; green beans; zucchini; carrot; onion; vegetable oil; finely chopped; greens.
Day 13
Total per day – 1564 Cal
fats – 59
carbohydrates – 151.6
proteins – 106.3
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1st Breakfast
Fruits 200 g(optional): apples, pears, oranges, grapefruit,
apricots, peaches, berries (blueberries,
blackberry, raspberry, currant,
gooseberry), kiwi;
Greek yogurt without
fillers 140 g.
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2nd Breakfast
Pate Sandwiches bread 60 g (black or gray yeast-free bread 80 g ); chicken liver 100 g; olive oil 1 tbsp. l. onions, carrots, salt, spices;
Boil the liver in salted water.
Chop onions, carrots and simmer until tender.
In a blender, grind the liver and stewed vegetables to a homogeneous mass,
add a few tablespoons of the broth in which the liver was cooked, and butter.
Spread the finished pate on the bread and add vegetables
(tomato, cucumber, pepper to choose from).
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Lunch
Vegetarian borscht (portion 300 g) beets 100g; fresh white cabbage 75 g; 25g carrots; onion 15 g;
tomato paste 10 g; unrefined sunflower oil 10 g; parsley root 5g; greens (parsley, dill, green onion to choose from).
Put chopped fresh cabbage into boiling water and cook for 10-15 minutes,
then add browned carrots, onions, parsley, tomato paste, boiled beets, cook everything until done.
10-15 minutes before the end of cooking, add salt (minimum).
Serve borscht sprinkled with chopped herbs.
Whole-grain crispbread 30 g or 40 g of yeast-free bread (black or gray).
To soup bran or fiber 2 tbsp. l.
Sliced vegetables 300 g (bell pepper, tomato, cucumber, greens).
Nuts 20 g (Brazilian, cashew, almond, forest).
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Snack
Ryazhenka, curdled milk, yogurt
natural 150g with bran or
fiber 2 tbsp
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Dinner
Vegetables baked with eggs 3 egg whites and 1 yolk; fresh or baked vegetables 300 g
(you can take ready-made vegetable mix, but without rice and corn).
Cook vegetables until half cooked,
add eggs at the end and bake,
add Provencal spice at the end of cooking.
Day 16
Total per day – 1892.3 Cal
fats – 88.3
carbohydrates – 166.3
proteins – 97.8
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1st Breakfast
natural yogurt 140 g;
dried fruits 40 g or sweet fruits 200 g
(apples, pears, plums, cherries, apricots,
strawberries, peaches, berries, etc.).
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2nd Breakfast
Oat pancake with low-fat cheese
(gouda, ricotta, chechil, suluguni, parmesan). 1 egg yolk; 2 egg whites; oatmeal (long boiled flakes) 3 tbsp. l. or 50 g; 5 st. l. kefir 3%; 30g cheese; a pinch of salt.
Mix the egg with kefir and cereals,
cook oatmeal in a pan with a good non-stick coating
(or grease with a thin layer of oil using a brush).
We wrap 30 g of cheese in the center of the pancake.
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Lunch
Vegetarian borscht (portion 300 g) beets 100g; fresh white cabbage 75 g; 25g carrots; onion 15 g; tomato paste without sugar 10 g; olive oil 1 tsp. into soup; parsley root; greens (parsley, dill, green onion to choose from).
Put chopped fresh cabbage into boiling water and cook for 10-15 minutes,
then add browned carrots, onions, parsley, tomato paste, boiled beets, cook everything until tender.
10-15 minutes before the end of cooking, add salt (minimum).
Serve borscht sprinkled with chopped herbs.
Diet hedgehogs, 1 serving 100 g fish fillet; brown rice 30 g; onion ¼ medium head; 30g carrots; 1 egg; ground black pepper, salt.
Pass the chicken, onion and garlic through a meat grinder,
boil the rice, mix the minced meat with the egg, salt, pepper, add grated carrots.
Form balls (cutlets), put on a baking sheet covered with baking paper.
Cover a baking sheet with foil and bake in a preheated oven at 180°C for 40-60 minutes.
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Snack
Mushroom salad with avocado
2 cucumbers;
30g avocado; 5-6 mushrooms; greens; 1 tsp olive oil; 1 tsp lemon juice; spices
Peel cucumbers and avocados,
finely chop, add chopped champignons and herbs.
Drizzle with oil and lemon juice.
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Dinner
Salmon baked in the oven Put 120 g salmon in foil, sprinkle with seasoning, salt , bake in the oven. Salad 300 g of all possible green salad vegetables toss 1 Art. l. olive oil.
Day 19
Total per day – 1550 Cal
fats – 79.7
carbohydrates – 96
proteins – 102.7
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1st Breakfast
Fruits 200 g(optional) apples, pears, oranges, grapefruit,
apricots, peaches, berries (blueberries,
blackberry, raspberry, currant,
gooseberry), kiwi;
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2nd Breakfast
Pate Sandwiches whole grain bread 50 g, black or gray yeast-free bread 60 g; chicken liver 100 g; onions, carrots, salt, spices; olive oil 1 tbsp. l.
Boil the liver. Onions, carrots
chop and stew until tender.
Grind the liver in a blender and
stewed vegetables, add a few
spoons of broth in which it was cooked
liver. Ready pâté to spread on
bread rolls, add vegetables
(tomato, cucumber, pepper to choose from).
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Lunch
Fish puree soup silver headless gutted hake 120 g; 25g carrots; parsley root; unsalted butter 10g; wheat flour 10 g; greens (parsley, dill, green onion); fish broth, vegetable broth, water 300g
Prepare fish fillet, cut into
pieces, boil in salted water until
ready, refrigerate, pass through
meat grinder with a fine grate. Carrot,
parsley, peeled, chopped,
sauté and combine with sautéed
flour. All add to boiling fish
broth and bring to a boil, continuously
stirring. When serving, sprinkle with fresh
greenery.
Whole grain bread 30 g
(yeast-free black or gray bread 40 g)
For soup bran or fiber 2 tbsp. l.
Sliced vegetables 300 g
(bell pepper, tomato, cucumber, greens)
Nuts 20 g (Brazilian, cashew,
almond, forest).
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Snack
Ryazhenka, curdled milk, yogurt
natural 150g with bran or
fiber 2 tbsp
———————————————————–
Dinner
Vegetables baked with eggs 3 egg whites and 1 yolk; fresh or baked vegetables 300g
(you can take a ready-made vegetable mixture,
only without rice and corn).
Cook vegetables until half cooked, in
end add eggs and bake, add
at the end of cooking spice provence herbs.
Day 22
Total per day – 1516.4 Cal
fats – 42.8
carbohydrates – 191.3
proteins – 119.3
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1st Breakfast
Persimmon Smoothie ryazhenka 140 g; ripe persimmon 1 pc. (200 g); carob (cocoa) 1 tsp; water.
Peel the persimmon, cut into pieces and together
with carob put in a blender. Top up
ryazhenka and chop well. Pour
into glasses, garnish as desired.
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2nd Breakfast
Poached egg with sandwich 2 eggs; 1 st. l. vinegar; yeast-free bread 40g; 30g cheese
Pour 5-7 cm of water into a saucepan and heat.
Add some salt, pepper and vinegar.
It is not necessary to use spices at this stage, you can sprinkle them with a ready-made egg.
Using a whisk, make a funnel in the pan: in such a whirlpool, the protein and yolk will not spread.
Lower the egg into the pan not into the funnel itself, but closer to the wall.
If you want the yolk to be very liquid, cook the egg for 1.5-2 minutes.
To make it thicker, cook for about 4 minutes.
Carefully remove the egg with a slotted spoon.
Put the cheese on the bread and heat in the microwave until the cheese melts a little.
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Lunch
Bulgur and Vegetable Casserole bulgur 40 g; bell pepper, onion, dill; 1 egg yolk; 2 egg whites; 2 tsp mustard; salt, pepper to taste, vegetable oil for greasing the mold; hard cheese over 45% fat 30g; oil for frying 1 tbsp. l. (optional ingredient).
Description: soak bulgur with warm water and leave for 15 minutes, drain in a colander.
Peel the sweet pepper from partitions and seeds, cut into cubes.
Cut off the white part of the green onion and chop finely.
Heat a frying pan with olive oil and sauté the pepper and white part of the onion until soft, 5 to 7 minutes.
Cut the green part of the onion and dill.
Grate cheese for flavor. Whisk eggs with mustard, salt and pepper.
Mix all the ingredients for the casserole and place in a greased baking dish.
Bake in an oven preheated to 180°C for 45 minutes.
Nuts 20 g.
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Snack
Beet and Celery Salad 1 beet root; carrot 1pc; celery root (as much as beets); green onion; natural yogurt 20 g with 1 tsp. olive oil.
Peel and grate the vegetables in a food processor or on a grater, put on a plate.
Add chopped green onions.
Dress the salad with natural yogurt mixed with olive oil.
Whole grain crispbread 30g
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Dinner
Salmon baked in the oven Put 120 g salmon in foil, sprinkle with seasoning, salt , bake in the oven. Salad 300 g of all possible green salad vegetables toss 1 Art. l. olive oil.
Day 25
Total per day – 1629.1Cal
fats – 58.9
carbohydrates – 188.9
proteins – 114.8
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1st Breakfast
Apple Smoothie ryazhenka 140 g; ripe apple x1 (200 g); carob (cocoa) 1 tsp; water.
Peel fruits, cut into pieces and together
with carob put in a blender. Top up
ryazhenka and chop well. Pour
into glasses, garnish as desired.
———————————————————–
2nd Breakfast
Egg Egg Omelette with greens 1 egg yolk; 3 egg whites; 1 tsp olive oil for the pan; Black, gray or bran rye bread 40 g ( or whole grain bread 30 g);
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Lunch
Fish puree soup silver headless gutted hake 120 g; 25g carrots; parsley root 7g; unsalted butter 10g; wheat flour 5 g; greens (parsley, dill, green onion); fish broth, vegetable broth, water 300g
Prepare fish fillet, cut into
pieces, boil in salted water until
ready, refrigerate, pass through
meat grinder with a fine grate. Carrot,
parsley, peeled, chopped,
sauté and combine with sautéed
flour. All add to boiling fish
broth and bring to a boil, continuously
stirring. When serving, sprinkle with fresh
greenery.
Whole grain bread 30 g
(yeast-free black or gray bread 40 g)
For soup bran or fiber 2 tbsp. l.
Sliced vegetables 300 g
(bell pepper, tomato, cucumber, greens)
Nuts 20 g (Brazilian, cashew,
almond, forest).
———————————————————–
Snack
Vinaigret (250g)
Serves 2 beetroot (medium) 1pc; carrot 1pc; Green peas 0.5 cup; onion 0.5 pcs; 0.5 cup sauerkraut; vegetable oil 1 tbsp. l.; lemon juice, spices to taste.
Peel vegetables, grate or
in a combine. Connect, add peas,
sauerkraut. Drizzle with lemon juice,
season with vegetable oil and well
mix. Beets can be seasoned with oil
separately and only then add to the salad – in this case, the beets will not color it so much).
Whole grain crispbread 30g
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Dinner
Chicken liver with vegetables liver 120g; 1 tsp olive oil sour cream 15% 2 tbsp. l.
Salt the liver and fry in oil, add spices, salt and sour cream, simmer for 25 minutes.
Sliced vegetables 300 g: cucumber, tomato, bell pepper or cooked asparagus.
Day 28
Total per day – 1830.8 Cal
fats – 79.3
carbohydrates – 156.8
proteins – 109.2
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1st Breakfast
Persimmon Smoothie ryazhenka 150g; ripe persimmon x1 (200 g); carob (cocoa) 1 tsp; water.
Peel the persimmon, cut into pieces and together
with carob put in a blender. Top up
ryazhenka and chop well. Pour
into glasses, garnish as desired.
———————————————————–
2nd Breakfast
Egg Egg Omelette with greens 1 egg yolk; 3 egg whites; 1 tsp olive oil for the pan; Black, gray or bran rye bread 40 g
(or whole grain bread 30 g);
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Lunch
Fish baked with vegetables Fish 1 portion 120g Vegetables 300g eggplant; green beans; zucchini; carrot; onion; vegetable oil; finely chopped;greens.
Cut the vegetables into large cubes 2-3 cm, put in a saucepan or on a baking sheet in layers,
cook over low heat or in the oven. You can use fresh or frozen vegetable mixes.
Whole grain crispbread 30 g
Nuts 20 g.
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Snack
Vinaigret (300g)
Serves 2 beetroot (medium) 1pc; carrot 1pc; Green peas 0.5 cup; onion 0.5 pcs; 0.5 cup sauerkraut; vegetable oil 1 tbsp. l.; lemon juice, spices to taste.
Peel vegetables, grate or
in a combine. Connect, add peas,
sauerkraut. Drizzle with lemon juice,
season with vegetable oil and well
mix. Beets can be seasoned with oil
separately and only then add to the salad –
in this case, the beets will not color it so much).
Whole grain crispbread 30g
———————————————————–
Dinner
Ryazhenka or curdled milk 200 g + 2 tbsp. l. bran or fiber.
If you want to eat, drink hot water with turmeric
(200 ml of hot water with 0.5 tablespoons of turmeric)
or hot tea with spices (melissa, lavender, chamomile, a pinch of nutmeg).
Day 2
Total per day – 1362.2 Cal
fats – 56.4
carbohydrates – 127.2
proteins – 92.6
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1st Breakfast
Fruits 200 g(your choice) apples, pears, oranges, grapefruit,
apricots, peaches, berries (blueberries,
blackberry, raspberry, currant,
gooseberry), kiwi;
Greek yogurt withou
fillings 140 g.
———————————————————–
2nd Breakfast
Pate Sandwiches: black or gray bread
yeast-free 80 g; chicken liver 100g; onions, carrots, salt, spices; 1 tbsp olive oil l.
Boil the liver. Onions, carrots
chop and stew until tender.
Grind the liver in a blender and
stewed vegetables, add a few
spoons of broth in which it was cooked
liver. Ready pâté to spread on
bread, add vegetables.
———————————————————–
Lunch
Soup-puree fish hake silver gutted 120 g; carrots 25 g; parsley root; unsalted butter 10 g; wheat flour 10 g; greens (parsley, dill, green onion); fish broth, vegetable broth, water 300g
Prepare fish fillet, cut into
pieces, boil in salted water until
ready, refrigerate, pass through
meat grinder with a fine grate. Carrot,
parsley, peeled, chopped,
sauté and combine with sautéed
flour. All add to boiling fish
broth and bring to a boil, continuously
stirring. When serving, sprinkle with fresh
greenery.
Whole grain bread 20 g
(yeast-free bread 20 g)
For soup bran or fiber 2 tbsp. l.
Sliced vegetables 300g
Nuts 20 g (Brazilian, cashew,
almond).
———————————————————–
Snack
Curdled milk, yogurt
natural 150g with bran or
fiber 2 tbsp
———————————————————–
Dinner
Vegetables baked with eggs 3 egg whites and 1 yolk; fresh or baked vegetables 300 g
(you can take a ready-made vegetable mixture,
only without rice and corn).
Cook vegetables until half cooked, in
end add eggs and bake, add
at the end of cooking spice provence
herbs.
Day 5
Total per day – 1441.8 Cal
fats – 56.9
carbohydrates – 137.3
proteins – 89.5
———————————————————–
1st Breakfast
Green smoothie 1 apple; spinach – handful of young leaves; kiwi 1 pcs;
mint – a few leaves; natural yogurt 140g
———————————————————–
2nd Breakfast
Buckwheat with liver buckwheat groats 50 g; beef liver 100g; onion 25g
Rinse buckwheat, pour into 110 ml
boiling water and simmer until readiness. Put the finished porridge on a plate.
Stew liver with onion on
pre-oiled frying pan
until ready. Serve with porridge.
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Lunch
Lentil soup (300 g) bran 50g red lentils; potato (medium) x1; 50g carrots; onion; chopped greens;
We cut vegetables (potatoes, onions, carrots).
In a frying pan with vegetable oil
passer. Rinse the lentils in
cold water. Cooking in a saucepan
potatoes, lentils and chopped meat.
Cook the soup over low heat for 10 minutes.
Add to the pan fried
vegetables and cook for another 20 minutes. Before
serving, you can add chopped
greens (dill, parsley).
Boiled egg for soup 1 pc.;
Nuts 20 g
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Snack
Vegetable salad 1-2 tomatoes; 1 sweet pepper; 1 bunch of any greens; 1 onion or green onion; 1 tsp olive oil; spices, lemon juice.
Cut vegetables and greens into pieces.
Mix the oil with spices and lemon juice, season the salad.
Whole grain crispbread 30 g.
———————————————————–
Dinner
Fish
(hake, cod, navaga, pink salmon) 120 g;
Fresh or baked vegetables 300 g
(you can take a ready-made vegetable mixture,
only without rice and corn).
Day 8
Total per day – 1824.9 Cal
fats – 79.4
carbohydrates – 161.1
proteins – 109.6
———————————————————–
1st Breakfast
natural yogurt 140 g
dried fruits 40 g or sweet fruits 200 g
(apples, pears, plums, cherries, apricots, strawberries, peaches, berries, etc.).
———————————————————–
2nd Breakfast
Oat pancake with low-fat cheese
(gouda, ricotta, chechil, suluguni, parmesan). 2 eggs; oatmeal (long boiled flakes) 4 tbsp. l. or 40 g; 5 st. l. kefir 3%; 40g cheese; a pinch of salt.
Mix the egg with kefir and cereals,
cook oatmeal in a pan with a good non-stick coating
(or grease with a cleaned layer of oil using a brush).
We wrap 40 g of cheese in the center of the pancake.
———————————————————–
Lunch
Bulgur and Vegetable Casserole bulgur 40 g; bell pepper, onion, dill; 2 eggs; mustard 2 tsp. l.; salt, pepper to taste, vegetable oil for greasing the mold; hard cheese over 45% fat 30g; oil for frying 1 tbsp. l. (optional ingredient).
Description: soak bulgur with warm water and liquid for 15 minutes,
drain in a colander. Peel the sweet pepper from partitions and seeds,
cut into cubes. Cut off the white part of the green onion and chop finely.
Heat a frying pan with olive oil and sauté the pepper and white part of the onion until soft, 5 to 7 minutes.
Cut the green part of the onion and dill. Grate cheese for flavor. Whisk eggs with mustard, salt and pepper.
Mix all the ingredients for the casserole and pour into the greased baking dish.
Bake in an oven preheated to 180°C for 45 minutes.
Nuts 30 g.
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Snack
Vegetable vinaigrette salad beetroot (medium) 1pc; potato var. 1 piece; carrot 1pc; Green peas 0.5 cup; onion 0.5 pcs; 0.5 cup sauerkraut; vegetable oil 1 tbsp. l.;
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Dinner
Stuffed Peppers minced chicken or fish fillet 120 g; 1 egg yolk; bell pepper, onion, carrot; spices, salt.
Chop the onion and carrot and sauté in a frying pan.
Mix the prepared vegetables with raw minced meat,
add salt, spices and an egg. Cut the pepper in half and remove the seeds,
stuff with a mixture of minced meat and vegetables
and send to bake in the oven.
Baked vegetables 300g
Day 11
Total per day – 1744.3 Cal
fats – 72.9
carbohydrates – 177.9
proteins – 86
———————————————————–
1st Breakfast
Dried fruit curd dried fruits 40g; 50 g cottage cheese; yogurt 50 g; natural sweetener (stevia or erythritol).
Grind dried fruits, mix with cottage cheese and yogurt.
Add sweetener if desired.
———————————————————–
2nd Breakfast
Apple and Oatmeal Fritters apples 150g; slow cooking oatmeal 40g; 1 egg; starch 0.5 tsp; honey – 1 tsp; vanillin to taste cinnamon ¼ tsp; salt ¼ tsp; soda on the tip of a knife (can be replaced with baking powder 1 tsp. l.); ghee for frying.
Wash fresh apples, peel, remove the core and grate on a fine grater.
Then add oatmeal, eggs, starch, honey, vanilla, cinnamon, salt, soda to grated apples.
Mix everything and leave the oatmeal to swell for about 30 minutes (or longer).
Spray the skillet with oil spray or ghee.
Heat the pan, but not too much, because the pancakes should not burn, but should be well baked.
So that the products do not fall apart, take the dough with a tablespoon and make the pancakes small.
Fry over medium heat for 3-4 minutes until golden brown, flip and fry for another 3 minutes.
Put the finished pancakes on a napkin so that excess oil is absorbed into the paper.
———————————————————–
Lunch
Red lentil puree soup (300 g) + bran (2 tbsp) 40g red lentils; potato (medium) x1; 50g carrots; onion; greens, spices; 1 boiled egg; 1 tsp olive oil;
Vegetable cutting.
Nuts 20 g.
———————————————————–
Snack
Beetroot salad with celery 1 beet root; carrot 1pc; celery root (as much as beets); green onion; natural yogurt with 1 tsp. olive oil.
Peel and grate the vegetables in a food processor or on a grater,
put on a plate. Add chopped green onions.
Dress the salad with natural yogurt mixed with olive oil.
30 g whole grain bread
———————————————————–
Dinner
Zucchini boats zucchini 200g; cheese 30g; chicken fillet 80 g.
or fish;
Grind the fillet into minced meat, add finely chopped onion.
Cut the zucchini in half lengthwise, take out the middle with bones,
put minced fillet inside, sprinkle with grated cheese on top.
Bake in the oven at 180°C until done.
Day 14
Total per day – 1652 Cal
fats – 86.3
carbohydrates – 121
proteins – 88.5
———————————————————–
1st Breakfast
Fruits 200 g(optional) apples, pears, oranges, grapefruit,
apricots, peaches, berries (blueberries,
blackberry, raspberry, currant,
gooseberry), kiwi;
Greek yogurt without
fillers 140 g.
———————————————————–
2nd Breakfast
Porridge with cottage cheese oat flakes 50 g (long
cooking, instant cereals
should be excluded); cottage cheese 100g; natural yogurt without
fillers 20 g (mash with a fork,
add stevia, erythritol); butter 82.5% 10g
Boil porridge, add cottage cheese,
sprinkle with cinnamon
Add 10 g of butter to the porridge.
150 g tea, coffee, rosehip broth (no sugar, you can add stevia, erythritol)
———————————————————–
Lunch
Fish puree soup silver gutted hake 120g; 25g carrots; parsley root; unsalted butter 10g; wheat flour 10 g; greens (parsley, dill, green onion – optional ); fish broth, vegetable broth, water 300g
Prepare fish fillet, cut into
pieces, boil in salted water until
ready, refrigerate, pass through
meat grinder with a fine grate. Carrot,
parsley, peeled, chopped,
sauté and combine with sautéed
flour. All add to boiling fish
broth and bring to a boil, continuously
stirring. When serving, sprinkle with fresh
greenery.
Whole grain bread 20 g
(yeast-free bread 20 g)
For soup bran or fiber 2 tbsp. l.
Sliced vegetables 300g
Nuts 20 g (Brazilian, cashew,
almond, forest).
———————————————————–
Snack
Pate Sandwiches 30 g crispbread; chicken liver 100 g; onions, carrots, salt, spices;
Boil the liver. Onions, carrots
chop and stew until tender.
Grind the liver in a blender and
stewed vegetables, add a few
spoons of broth in which it was cooked
liver. Ready pâté to spread on
bread, add vegetables. (tomato, cucumber, pepper to choose from).
———————————————————–
Dinner
Ryazhenka or curdled milk 200 g + 2 tbsp. l. bran or fiber.
Hot water with turmeric (200 ml of hot water and 0.5 tablespoons of turmeric)
or hot tea with spices (melissa, lavender, chamomile, a pinch of nutmeg).
Day 17
Total per day – 1680 Cal
fats – 77.1
carbohydrates – 147.5
proteins – 96.2
———————————————————–
1st Breakfast
Dried fruit curd dried fruits 40g; 50 g cottage cheese; yogurt 50 g; natural sweetener (stevia or erythritol).
Grind dried fruits, mix with cottage cheese and yogurt.
Add sweetener if desired.
———————————————————–
2nd Breakfast
Apple and Oatmeal Fritters apples 100g; slow cooking oatmeal 40g; 1 egg yolk; 2 egg whites; starch 0.5 tsp; honey – 1 tsp; vanillin to taste cinnamon ¼ tsp; salt ¼ tsp; soda on the tip of a knife (can be replaced with baking powder 1 tsp. l.); ghee for frying.
Wash fresh apples, peel, remove the core and grate on a fine grater.
Then add oatmeal, eggs, starch, honey, vanilla, cinnamon, salt, soda to grated apples.
Mix everything and leave the oatmeal to swell for about 30 minutes (or longer).
Spray the skillet with oil spray or ghee.
Heat the pan, but not too much, because the pancakes should not burn, but should be well baked.
So that the products do not fall apart, take the dough with a tablespoon and make the pancakes small.
Fry over medium heat for 3-4 minutes until golden brown, flip and fry for another 3 minutes.
Put the finished pancakes on a napkin so that excess oil is absorbed into the paper.
———————————————————–
Lunch
Mung bean soup, For soup for 1 serving 300 g (+3 tbsp bran) mung beans 25 g; potato (medium) x1; onions, herbs; spices olive oil for soup or vegetables 1 tbsp. l.; whole grain bread 30g; boiled egg 1pc Sliced vegetables.
Nuts 20 g
———————————————————–
Snack
Beetroot salad with celery 1 beet root; carrot 1pc; celery root (as much as beets); green onion; natural yogurt with 1 tsp. olive oil.
Peel and grate the vegetables in a food processor or on a grater,
put on a plate. Add chopped green onions.
Dress the salad with natural yogurt mixed with olive oil.
Whole grain crispbread 30g
———————————————————–
Dinner
Zucchini boats zucchini 200g; cheese 30g; 100 g fish fillet
Grind the fillet into minced meat, add finely chopped onion.
Cut the zucchini in half lengthwise, take out the middle with bones,
put minced fillet inside, sprinkle with grated cheese on top.
Bake in the oven at 180°C until done.
Day 20
Total per day – 1779.2 Cal
fats – 67.9
carbohydrates – 188.5
proteins – 131.2
———————————————————–
1st Breakfast
Dried fruit curd dried fruits 40g; 50 g cottage cheese; yogurt 50 g; natural sweetener (stevia or erythritol).
Grind dried fruits, mix with cottage cheese and yogurt.
Add sweetener if desired.
———————————————————–
2nd Breakfast
Homemade cheesecakes cottage cheese 5% – 100 g; 1 egg; 2nd grade wheat, whole grain or oat flour 1 Art. l. 2 tbsp bran flour l.; 50g natural yogurt; olive oil for greasing the pan 1 tsp
———————————————————–
Lunch
Vegetarian green cabbage soup (300 g) potatoes 100g; spinach 60g; sorrel 100 g; 2 eggs; greens (dill, parsley); 1 grade wheat flour 1 tbsp. l.
Add chopped potatoes, browned onions to boiling water or vegetable broth.
Add spinach and sorrel at the end of cooking.
5-10 minutes before the end of cooking, add flour dried in a pan, mix thoroughly.
Serve with boiled egg.
Whole grain bread 30 g.
Nuts 20 g.
———————————————————–
Snack
Portion of vegetable salad with seafood (250 g)
shrimp 100g; 1 tsp olive oil; green lettuce mix; cucumber, tomato.
Whole grain crispbread 30g
———————————————————–
Dinner
Scrambled eggs with vegetables.
Put 200 g of vegetable mixture on a frying pan,
cook until half cooked, pour 3 egg yolks and 1 egg white,
salt, cover and bring to readiness.
Day 23
Total per day – 1821.5 Cal
fats – 84.2
carbohydrates – 158.7
proteins – 96.5
———————————————————–
1st Breakfast
Fruits 200 g(optional) apples, pears, oranges, grapefruit,
apricots, peaches, berries (blueberries,
blackberry, raspberry, currant,
gooseberry)
Greek yogurt without
fillers 140 g.
———————————————————–
2nd Breakfast
Porridge with cottage cheese oat flakes 25 g (long
cooking, instant cereals
should be excluded); cottage cheese 120g; natural yogurt without
fillers 20 g (mash with a fork,
add stevia, erythritol);
Boil porridge, add cottage cheese,
sprinkle with cinnamon
150 g tea, coffee, rosehip broth
(no sugar, you can add stevia, erythritol)
———————————————————–
Lunch
Vegetarian borscht (portion 300 g)
Put chopped fresh cabbage into boiling water and cook for 10-15 minutes,
then add browned carrots, onions, parsley, tomato paste, boiled beets, cook everything until done.
10-15 minutes before the end of cooking, add salt (minimum). Serve borscht sprinkled with chopped herbs. beets 100g; bean groats 20 g (white, red); fresh white cabbage 75 g; 25g carrots; onion; tomato paste without sugar 10 g; olive oil 1 tsp. into soup; parsley root; greens (parsley, dill, green onion to choose from) .
Diet hedgehogs, 1 serving 120 g fish fillet; brown rice 20 g; onion ¼ medium head; 30g carrots; 1 egg; ground black pepper, salt.
Pass the chicken, onion and garlic through a meat grinder,
boil the rice, mix the minced meat with the egg, salt, pepper, add grated carrots.
Form balls (cutlets), put on a baking sheet covered with baking paper.
Cover a baking sheet with foil and bake in a preheated oven at 180°C for 40-60 minutes.
———————————————————–
Snack
Ryazhenka, curdled milk or yogurt
natural + 150g with bran or
fiber 2 tbsp
———————————————————–
Dinner
Vegetables baked with eggs 3 egg whites and 1 yolk; fresh or baked vegetables 300 g (you can take ready-made vegetable mix, but without rice and corn).
Cook vegetables until half cooked, add eggs at the end and bake,
add Provencal spice at the end of cooking.
Day 26
Total per day – 1675.7 Cal
fats – 59.2
carbohydrates – 184.3
proteins – 131.1
———————————————————–
1st Breakfast
Fruits 200 g(optional) apples, pears, oranges, grapefruit,
apricots, peaches, berries (blueberries,
blackberry, raspberry, currant,
gooseberry)
Greek yogurt without
fillers 140 g.
———————————————————–
2nd Breakfast
Pate Sandwiches 30 g crispbread; chicken liver 100 g; olive oil 1 tbsp. l. onions, carrots, salt, spices;
Boil the liver. Onions, carrots
chop and stew until tender.
Grind the liver in a blender and
stewed vegetables, add a few
spoons of broth in which it was cooked
liver. Ready pâté to spread on
bread rolls, add vegetables
(tomato, cucumber, pepper to choose from).
———————————————————–
Lunch
Vegetarian borscht bean groats 20 g (white, red); beets 100g; fresh white cabbage 75 g; 25g carrots; onion; tomato paste without sugar 10 g; unrefined sunflower oil 10 g; parsley root 5g; greens (parsley, dill, green onion to choose from) .
Put chopped fresh cabbage into boiling water and cook for 10-15 minutes,
then add browned carrots, onions, parsley, tomato paste, boiled beets, cook everything until tender.
10-15 minutes before the end of cooking, add salt (minimum). Serve borscht sprinkled with chopped herbs.
Diet hedgehogs, 1 serving onion ¼ medium head; 120 g fish fillet; brown rice 20 g; 30g carrots; 1 egg; ground black pepper, salt.
Pass the fish, onion and garlic through a meat grinder,
boil the rice, mix the minced meat with the egg, salt, pepper, add grated carrots.
Form balls (cutlets), put on a baking sheet covered with baking paper.
Cover a baking sheet with foil and bake in a preheated oven at 180°C for 40-60 minutes.
———————————————————–
Snack
Ryazhenka, curdled milk or yogurt
natural + 150g with bran or
fiber 2 tbsp
———————————————————–
Dinner
Vegetables baked with eggs 3 egg whites and 1 yolk; fresh or baked vegetables 300g
(you can take a ready-made vegetable mixture,
only without rice and corn).
Cook vegetables until half cooked, in
end add eggs and bake, add
at the end of cooking spice provence herbs.
Day 3
Total per day – 1657.1 Cal
fats – 79
carbohydrates – 131
proteins – 98.5
———————————————————–
1st Breakfast
1 portion smoothie with berries
blueberries or currants 200 g;
natural stevia sweeteners
or erythritol; homemade yogurt or kefir 140 g
———————————————————–
2nd Breakfast
Sandwiches with avocado and cottage cheese 30 g whole grain bread or
40 g of black yeast-free bread; cottage cheese soft up to 2% 125 g; vegetables, greens; avocado 50 g.
25 g dry cereal to choose from:
buckwheat, quinoa, spelt, oatmeal.
Or 100 g boiled cereals.
Boil in water as a side dish.
Mix cottage cheese with finely chopped greens,
Spread bread with this mixture. Top
we spread any vegetables: cucumber, tomato,
radishes, peppers or herbs.
———————————————————–
Lunch
Broccoli soup puree (300g) bran for soup 2 tbsp. l.; potato (medium) x1; 50g carrots; onion;
broccoli 200 g; chopped greens; white or black sesame 1 tbsp. l.
(garnish the soup);
Boil soup, cool, chop in
blender.
Whole grain bread 30 g
(black or gray bread 40 g (1 piece);
bran or fiber 2 tbsp. l.
Boiled egg for soup 1 pc.;
Nuts 20 g
———————————————————–
Snack
Vegetable salad 1-2 tomatoes; 1 sweet pepper; 1 bunch of any greens; 1 onion or green onion; 1 tsp olive oil; spices, lemon juice.
Cut vegetables and greens into pieces.
Mix oil with spices and juice
lemon, dress salad.
———————————————————–
Dinner
Seafood salad: seafood cocktail 120g
(mussels, squids, oysters,
octopus, shrimp);
Fresh vegetables 300 g arugula, spinach, lettuce
italian blend 1 tsp olive oil cucumbers.
Day 6
Total per day – 1480.4 Cal
fats – 57.5
carbohydrates – 145
proteins – 86.5
———————————————————–
1st Breakfast
Apple Smoothie Ryazhenka 140 g; ripe apple x1 (200 g); carob (cocoa) 1 tsp; water.
Peel fruits, cut into pieces and together
with carob put in a blender. Top up
ryazhenka and chop well. Pour
into glasses, garnish as desired.
———————————————————–
2nd Breakfast
Rice Porridge Omelet: 3 egg whites; 1 yolk; milk 2.5% 50 g; rice groats 50 g
(brown rice must be soaked and boiled).
Prepare crumbly rice porridge, which is mixed with
a beaten egg-milk mixture, bake for 5-8 minutes.
———————————————————–
Lunch
Turkey Vegetable Soup Turkey fillet 100 g (per serving of soup).
Vegetable soup 300 g + bran 2 tbsp. l. potato (medium) x1; 50g carrots; onion; wheat flour 10 g; cabbage 100g ; chopped greens; oil (olive, sesame, grape seed) for soup 1 st. l.
Whole grain bread 30 g (black or gray bread 40 g (1 piece).
———————————————————–
Snack
Zucchini and Avocado Snack 1 zucchini; 20 avocado 0.5-1 bulb onion; garlic 1 clove; 1/2 cup lemon juice l.; turmeric 1/2 tsp; spices, salt to taste; lettuce (greens), dill.
Cut the onion into thin half rings,
chop the garlic finely and pour freshly squeezed lemon juice.
Add turmeric, spices and mix.
Peel the zucchini, cut into cubes, add to the bowl with spices and mix.
Cut the avocado into cubes, add to the zucchini and also mix.
Put the appetizer on lettuce leaves, sprinkle with pepper and dill.
———————————————————–
Dinner
Fish
(hake, cod, navaga, pink salmon) 120 g;
Fresh or baked vegetables 300 g
(you can take a ready-made vegetable mixture,
only without rice and corn).
Day 9
Total per day – 1575.3 Cal
fats – 63
carbohydrates – 151.4
proteins – 91.1
———————————————————–
1st Breakfast
natural yogurt 140 g
dried fruits 40 g or sweet fruits 200 g
(apples, pears, plums, cherries, apricots, strawberries, peaches, berries, etc.).
———————————————————–
2nd Breakfast
Tuna sandwich yeast-free rye bread 80 g; tuna in own juice 100g; 20g olives; parsley; 10 g butter
Mash the tuna with a fork.
Spread butter on bread and put tuna, olives, herbs.
———————————————————–
Lunch
Pike perch or hake on a bed of rice sour cream 15% 20g; cheese 35-45% 30g; 1 egg; tomato; onion; basmati rice, red or jasmine 40 g; tuna in own juice 100g;
Boil rice until half cooked. We spread rice,
vegetables, fish, fall asleep with cheese and egg and grease with sour cream on top.
Bake in the oven until done.
Nuts 20 g.
———————————————————–
Snack
Beet salad with sauerkraut
Serves 2 beets 100g; sauerkraut 100 g; 25g carrots; onions or green onions; 1 tsp olive oil
Peel and grate beets and carrots,
add sauerkraut and chopped onion.
Fill with vegetable oil and mix well.
Whole grain crispbread 30g
———————————————————–
Dinner
Omelet baked with vegetables 1 egg white; 1 yolk 300 g vegetable mixture
(you can take frozen, but without rice and corn):
asparagus, carrots, onions.
Day 12
Total per day – 2190.2 Cal
fats – 78.7
carbohydrates – 274.7
proteins – 128.3
———————————————————–
1st Breakfast
Apple Smoothie ryazhenka 140 g; ripe apple x1 (200 g); carob (cocoa) 1 tsp; water.
Peel fruits, cut into pieces and together
with carob put in a blender. Top up
ryazhenka and chop well. Pour
into glasses, garnish as desired.
———————————————————–
2nd Breakfast
Egg Omelette with greens 2 eggs; milk 100ml; 1 tsp olive oil for the pan; black, gray or white rye bread
bran 40 g;
———————————————————–
Lunch
Fish puree soup silver gutted hake 120g; 25g carrots; parsley root; unsalted butter 10 g; wheat flour 10 g; greens (parsley, dill, green onion); fish broth, vegetable broth, water 300g
Prepare fish fillet, cut into
pieces, boil in salted water until
ready, refrigerate, pass through
meat grinder with a fine grate. Carrot,
parsley, peeled, chopped,
sauté and combine with sautéed
flour. All add to boiling fish
broth and bring to a boil, continuously
stirring. When serving, sprinkle with fresh
greenery.
Whole grain bread 20 g
(yeast-free bread 20 g)
For soup bran or fiber 2 tbsp. l.
Sliced vegetables 300g
Nuts 20 g (Brazilian, cashew,
almond, forest).
———————————————————–
Snack
Vinaigret (250g)
Serves 2 beetroot (medium) 1pc; carrot 1pc; Green peas 0.5 cup; onion 0.5 pcs; 0.5 cup sauerkraut; vegetable oil 1 tbsp. l.; lemon juice, spices to taste.
Peel vegetables, grate or in a food processor.
Combine, add peas (can be frozen after defrosting), sauerkraut.
Sprinkle with lemon juice, season with vegetable oil and mix well.
Beets can be seasoned with oil separately and only then added to the salad – in this case,
the beets will not color it so much).
Whole grain crispbread 30 g
———————————————————–
Dinner
Chicken liver with vegetables liver 120g; 1 tsp olive oil sour cream 15% 2 tbsp. l.
Salt the liver and fry in oil, add spices,
salt and sour cream, simmer for 25 minutes.
Sliced vegetables 300 g: cucumber, tomato,
bell pepper or cooked asparagus.
Day 15
Total per day – 1497.6 Cal
fats – 69.9
carbohydrates – 118.2
proteins – 93
———————————————————–
1st Breakfast
Persimmon Smoothie ryazhenka 140 g; ripe persimmon x1 (200 g); carob (cocoa) 1 tsp; water.
Peel the persimmon, cut into pieces and together
with carob put in a blender. Top up
ryazhenka and chop well. Pour
into glasses, garnish as desired.
———————————————————–
2nd Breakfast
Poached egg with sandwich 2 eggs; 1 st. l. vinegar; whole grain bread 60g; 30g cheese
Pour 5-7 cm of water into a saucepan and heat.
Add some salt, pepper and vinegar. It is not necessary to use spices at this stage,
you can sprinkle them with a ready-made egg.
Using a whisk, make a funnel in the pan: in such a whirlpool,
the protein and yolk will not spread.
Lower the egg into the pan not into the funnel itself, but closer to the wall.
If you want the yolk to be very liquid, cook the egg for 1.5-2 minutes.
To make it thicker, cook for about 4 minutes.
Carefully remove the egg with a slotted spoon.
Put the cheese on the bread and heat in the microwave until the cheese melts a little.
———————————————————–
Lunch
Bulgur and Vegetable Casserole bulgur 40 g; bell pepper, onion, dill; 1 egg yolk; 2 egg whites; 2 tsp mustard; salt, pepper to taste, vegetable oil for greasing the mold; hard cheese over 45% fat 30g; oil for frying 1 tbsp. l. (optional ingredient).
Description: soak bulgur with warm water and leave for 15 minutes, drain in a colander.
Peel the sweet pepper from partitions and seeds, cut into cubes.
Cut off the white part of the green onion and chop finely.
Heat a frying pan with olive oil and sauté the pepper and white part of the onion until soft, 5 to 7 minutes.
Cut the green part of the onion and dill.
Grate cheese for flavor. Whisk eggs with mustard, salt and pepper.
Mix all the ingredients for the casserole and place in a greased baking dish.
Bake in an oven preheated to 180°C for 45 minutes.
Nuts 20 g.
———————————————————–
Snack
Mushroom salad with avocado 2 cucumbers; 30g avocado; 5-6 mushrooms; greens; 1 st. l. olive oil; 1 tsp lemon juice; spices
Peel cucumbers and avocados, finely chop, add chopped champignons and herbs.
Drizzle with oil and lemon juice.
———————————————————–
Dinner
Oven-baked salmon Put 120 g salmon in foil, sprinkle with seasoning, salt , bake in the oven. Salad 300 g of all possible green salad vegetables toss 1 Art. l. olive oil.
Day 18
Total per day – 1730.3 Cal
fats – 65.2
carbohydrates – 202.9
proteins – 116.5
———————————————————–
1st Breakfast
Apple Smoothie ryazhenka 140 g; ripe apple x1 (200 g); carob (cocoa) 1 tsp; water.
Peel fruits, cut into pieces and together
with carob put in a blender. Top up
ryazhenka and chop well. Pour
into glasses, garnish as desired.
———————————————————–
2nd Breakfast
Egg Omelette with greens 1 egg yolk; 3 egg whites; 1 tsp olive oil for the pan; Black, gray or bran rye bread 60 g
(or whole grain bread 50 g);
———————————————————–
Lunch
Fish puree soup silver headless gutted hake 120 g; 25g carrots; parsley root; unsalted butter 10g; wheat flour 10 g; greens (parsley, dill, green onion); fish broth, vegetable broth, water 300g
Prepare fish fillet, cut into
pieces, boil in salted water until
ready, refrigerate, pass through
meat grinder with a fine grate. Carrot,
parsley, peeled, chopped,
sauté and combine with sautéed
flour. All add to boiling fish
broth and bring to a boil, continuously
stirring. When serving, sprinkle with fresh
greenery.
Whole grain bread 30 g
(yeast-free black or gray bread 40 g)
For soup bran or fiber 2 tbsp. l.
Sliced vegetables 300 g
(bell pepper, tomato, cucumber, greens)
Nuts 20 g (Brazilian, cashew,
almond, forest).
———————————————————–
Snack
Vinaigret (300g)
Serves 2 beetroot (medium) 1pc; carrot 1pc; Green peas 0.5 cup; onion 0.5 pcs; 0.5 cup sauerkraut; vegetable oil 1 tbsp. l.; lemon juice, spices to taste.
Peel vegetables, grate or
in a combine. Connect, add peas,
sauerkraut. Drizzle with lemon juice,
season with vegetable oil and well
mix. Beets can be seasoned with oil
separately and only then add to the salad –
in this case, the beets will not color it so much).
Whole grain crispbread 30g
———————————————————–
Dinner
Chicken liver with vegetables liver 120g; 1 tsp olive oil sour cream 15% 2 tbsp. l.
Salt the liver and fry in oil, add spices,
salt and sour cream, simmer for 25 minutes.
Sliced vegetables 300 g: cucumber, tomato,
bell pepper or cooked asparagus.
Day 21
Total per day – 1782.9 Cal
fats – 88.7
carbohydrates – 149.3
proteins – 90.7
———————————————————–
1st Breakfast
Fruits 200 g(optional) apples, pears, oranges, grapefruit,
apricots, peaches, berries (blueberries,
blackberry, raspberry, currant,
gooseberry)
Greek yogurt without
fillers 150 g.
———————————————————–
2nd Breakfast
Porridge with cottage cheese oat flakes 30 g (long
cooking, instant cereals
should be excluded); cottage cheese 120g; natural yogurt without
fillers 20 g (mash with a fork,
add stevia, erythritol);
Boil porridge, add cottage cheese,
sprinkle with cinnamon
Tea, coffee, rosehip broth
(without sugar, you can add stevia or erythritol-sweetener) 150 g.
———————————————————–
Lunch
Fish baked with vegetables Fish 1 portion 120g Vegetables 300g eggplant; green beans; zucchini; carrot; onion; vegetable oil; finely chopped; greens. olive oil for vegetables 1 tbsp. l.
Cut the vegetables into large cubes 2-3 cm,
put in a saucepan or on a baking sheet in layers, cook over low heat or in the oven.
You can use fresh or frozen vegetable mixes.
Whole grain crispbread 30 g.
Nuts 20 g.
———————————————————–
Snack
Pate Sandwiches 40 g crispbread chicken liver 100 g; onions, carrots, salt, spices;
Boil the liver in salted water.
Chop onions, carrots and simmer until tender.
In a blender, grind the liver and stewed vegetables to a homogeneous mass,
add a few tablespoons of the broth in which the liver was cooked, and butter.
Spread the finished pate on the bread and add vegetables
(tomato, cucumber, pepper to choose from).
———————————————————–
Dinner
Ryazhenka or curdled milk 200 g + bran 150 g or fiber 2 tbsp. l.
Hot water with turmeric (200 ml of hot water and 0.5 tablespoons of turmeric)
or hot tea with spices (melissa, lavender, chamomile, a pinch of nutmeg).
Day 24
Total per day – 1560.5 Cal
fats – 75.5
carbohydrates – 127.8
proteins – 92.6
———————————————————–
1st Breakfast
Dried fruit curd dried fruits 40g; 50 g cottage cheese; yogurt 50 g; natural sweetener (stevia or erythritol).
Grind dried fruits, mix with cottage cheese and yogurt.
Add sweetener if desired.
———————————————————–
2nd Breakfast
Apple and Oatmeal Fritters apples 100g; slow cooking oatmeal 30g; 1 egg yolk; 2 egg whites; starch 0.5 tsp; honey – 1 tsp; vanillin to taste cinnamon ¼ tsp; salt ¼ tsp; soda on the tip of a knife (can be replaced with baking powder 1 tsp. l.); ghee for frying.
Wash fresh apples, peel, remove the core and grate on a fine grater.
Then add oatmeal, eggs, starch, honey, vanilla, cinnamon, salt, soda to grated apples.
Mix everything and leave the oatmeal to swell for about 30 minutes (or longer).
Spray the skillet with oil spray or ghee.
Heat the pan, but not too much, because the pancakes should not burn, but should be well baked.
So that the products do not fall apart, take the dough with a tablespoon and make the pancakes small.
Fry over medium heat for 3-4 minutes until golden brown, flip and fry for another 3 minutes.
Put the finished pancakes on a napkin so that excess oil is absorbed into the paper.
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Lunch
Mung bean soup, for soup for 1 serving 300 g (+3 tbsp bran): mung beans 25 g potato (medium) x1; onions, herbs; spices olive oil for soup or vegetables 1 tbsp. l.; whole grain bread 30g; boiled egg 2 pcs Sliced vegetables.
Nuts 20 g
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Snack
Beetroot salad with celery 1 beet root; carrot 1pc; celery root (as much as beets); green onion; natural yogurt with 1 tsp. olive oil.
Peel and grate the vegetables in a food processor or on a grater, put on a plate.
Add chopped green onions.
Dress the salad with natural yogurt mixed with olive oil.
Whole grain crispbread 30g
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Dinner
Zucchini boats zucchini 200g; cheese 30g; 100 g fish fillet
Grind the fillet into minced meat, add finely chopped onion.
Cut the zucchini in half lengthwise, take out the middle with bones,
put minced fillet inside, sprinkle with grated cheese on top.
Bake in the oven at 180°C until done.
Day 27
Total per day – 1784.7 Cal
fats – 71.2
carbohydrates – 225.8
proteins – 101.5
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1st Breakfast
1 serving berry smoothie blueberry or currant 200g;
natural stevia sweeteners
or erythritol; homemade yogurt or kefir 150g
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2nd Breakfast
Avocado and cottage cheese sandwiches 30 g wholemeal bread or
40 g of black yeast-free bread; soft cottage cheese up to 2% 125 g; vegetables, herbs; 25g avocado
Mix cottage cheese with finely chopped herbs, spread bread with this mixture.
We spread any vegetables on top: cucumber, tomato, radish, pepper or herbs.
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Lunch
Fish puree soup silver headless gutted hake 120 g; 25g carrots; parsley root 7g; unsalted butter 10g; wheat flour 5 g; greens (parsley, dill, green onion); fish broth, vegetable broth, water 300g
Prepare fish fillet, cut into
pieces, boil in salted water until
ready, refrigerate, pass through
meat grinder with a fine grate. Carrot,
parsley, peeled, chopped,
sauté and combine with sautéed
flour. All add to boiling fish
broth and bring to a boil, continuously
stirring. When serving, sprinkle with fresh
greenery.
Whole grain bread 30 g
(yeast-free black or gray bread 40 g)
For soup bran or fiber 2 tbsp. l.
Sliced vegetables 300 g
(bell pepper, tomato, cucumber, greens)
Nuts 20 g (Brazilian, cashew,
almond, forest).
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Snack
Ryazhenka, curdled milk or yogurt
natural + 150g with bran or
fiber 2 tbsp
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Dinner
Baked fish (hake, cod, navaga, pink salmon) 120 g. Fresh or baked vegetables only without rice and corn) 300 g.