Meal Plan for
Facefitness course
- WATER-DRINKING REGIMEN
- 2.5 of pure water
- Herbal teas (willow tea, mint, lemon balm, chamomile);
- Unpackaged fruit juices, freshies;
- Mineral water for the table;
- Coffee (1-2 cups in the first half of the day).
- MEAL SCHEDULE
- 9.00-9.30 – first breakfast;
- 12.30 – snack;
- 15.00 – lunch;
- 18.00 – snack;
- 20.30 – dinner.
- Late prebiotic dinner
(fiber 2 tbsp. + buttermilk / yogurt / sour milk).
Day 1
Total per day – 2342.1 Cal
fats – 81
carbohydrates – 271.1
proteins – 117
——————————————————————————————————Breakfast 
Oatmeal with dried fruit and cottage cheese
50g 5% fat cottage cheese;
20g sugar-free yogurt (add stevia/erythritol/wild honey for sweetness);
150g oatmeal cooked in water, adding 100ml milk (or plant-based milk like oat or rice) at the end;
30g dried fruit (figs, apricots, prunes, raisins);
20g nuts (Brazil nuts, hazelnuts, cashews, almonds).
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Snack
Optional Greek yogurt 25g dried fruit/sweet treat
200g fruit (apples, pears, plums, cherries, apricots, pineapples, bananas, grapes, strawberries, peaches, various berries, etc.)
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Lunch
Meatballs with pasta 150g boiled durum wheat type A pasta;
1 egg white + 80g chicken fillet;
15g vegetable oil;
200g vegetables;
Extras: tomato paste, salt, spices, any vegetables.
Description: Mince the fillet, add egg white, salt, spices, and form meatballs. Fry meatballs in a heated pan, add 1 tbsp tomato paste and some water, salt, herbs, cover and simmer on low heat until cooked. Serve with pasta and a portion of salad with any vegetables, drizzle with 1 tbsp vegetable oil.
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Snack
Vegetable salad
Cucumber; Tomato;
Mixed Italian salad greens, arugula, spinach;
Lemon juice; 15g unrefined oil (pumpkin, grape seed, coconut, sesame, olive oil);
30g whole-grain bread
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Dinner
Pikeperch with marinade and broccoli
100g raw pikeperch fillet;
Ground black pepper; Ground coriander; Olive oil for frying (lightly grease the pan); 100g tomatoes; 5g almonds; Coriander greens;
130g broccoli;
10ml 10% cream; Freshly squeezed lemon juice.
Description: Season the fillets with spices and salt, fry in olive oil on both sides, cook until tender, and slightly simmer. Peel tomatoes, dice, mix with crushed almonds, cilantro, and 1 tsp olive oil. Boil broccoli, add cream and lemon juice. Arrange broccoli puree on a plate, top with fish, followed by tomato puree, and garnish with greens.
Day 2
Total per day – 2069.3 Cal
fats – 97.4
carbohydrates – 179.9
proteins – 101.7
——————————————————————————————————Breakfast 
Herb egg omelet 2 eggs; 1 tsp olive oil for the pan; 40g rye bread (black/gray/bran) or 30g whole-grain bread.
——————————————————————————————————
Snack
Berry smoothie (1 serving)
160g blueberries or currants; 5g natural honey; 100ml freshly squeezed orange juice; 140g homemade yogurt/buttermilk.
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Lunch
Red lentil soup (1 serving, 300g) + 2 tbsp bran 50g lentil grits;
1 medium potato, onion, herbs;
80g turkey/chicken/beef fillet or fish; 1 tbsp olive oil in soup or with vegetables; 30g whole-grain bread. 200g steamed vegetables: broccoli, asparagus, Brussels sprouts. 20g nuts (Brazil nuts, hazelnuts, cashews, almonds).
Avocado and mushroom salad 2 cucumbers;
50g avocado;
5-6 mushrooms; Herbs; 1 tbsp olive oil; 1 tsp lemon juice; Spices.
Peel and finely chop cucumbers and avocado, add chopped mushrooms and herbs. Season with oil and lemon juice.
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Snack
Seaweed salad
1-2 carrots; 0.5 cup seaweed (or wakame);
Onions; Olive oil; Lemon juice, spices.
Grate carrots and combine with remaining ingredients. Season and mix well.
30g wholemeal bread.
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Dinner
Sea or river fish (100g portion with vegetables) Lemon; Finely chopped greens; 200g vegetable medley: Tomato; Cucumber; Bell pepper;
Radish; 1 tbsp olive oil.
Fish can be baked in foil or on a baking tray with marinade (soy sauce/sour cream/olive oil) or in its own juice.
Day 3
Total per day – 1512.3 Cal
fats – 60.3
carbohydrates – 140.9
proteins – 93.5
——————————————————————————————————Breakfast 
Homemade cheesecakes (1 serving) 100g 5% cottage cheese;
15g 20% sour cream; 1 egg;
2 tbsp rice flour/spelt flour; 30g dried fruit (prunes, apricots, figs).
——————————————————————————————————
Snack
Fruit/berry/smoothie (200g) Fruits: apple, pear, nectarine, apricot, peach, plum, persimmon, lemon, lime, grapefruit, orange, pomelo, mandarin, pineapple, mango, melon, passion fruit, pomegranate, persimmon, papaya, lychee; Berries: strawberries, cranberries, blueberries, raspberries, kiwi, cherry plums, watermelon, gooseberries, cowberries, blackberries, barberries, sea buckthorn; Fruit/berry smoothie with water; 140g of Greek yogurt.
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Lunch
Vegetable soup with meatballs 80g chicken meatballs per soup portion; 1 tbsp vegetable oil (optional) for sautéing onions and carrots;
Salad Potatoes; Carrots; Onions; Finely chopped greens. 30g whole-grain bread; 1.5 tbsp olive oil in soup or with vegetables; 1 tbsp black sesame seeds (chew) as a calcium source;
200g vegetable slices.
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Snack
Vegetable salad vinaigrette 1 boiled potato;
1 medium boiled beet; 1 cooked carrot;
50g canned beans; 50g green peas; 20g sauerkraut; 1 tbsp vegetable oil.
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Dinner
Stuffed eggplant 60g minced chicken filet;
20g cheese; Eggplant, onions, herbs, spices, salt.
Description: Cut eggplant lengthwise into strips without cutting all the way to the end to create a fan. Place eggplant in salted water for 10 minutes to remove bitterness. Rinse under running water and dry with a paper towel. Finely chop onions and herbs, grate cheese, and combine with salt and spices to make the filling. Spread and evenly distribute the filling in the eggplant cuts. Place prepared eggplant in a baking dish and cook in the oven at 180°C (356°F) for 30-40 minutes.
Day 4
Total per day – 1485.2 Cal
fats – 33.3
carbohydrates – 204.7
proteins – 91.9
——————————————————————————————————Breakfast 
Pita with cottage cheese and cheese 50g 5% cottage cheese; Finely chopped greens, salt, spices; 40g suluguni cheese; 50g thin lavash pita made of 2 kinds of flour.
Description: Mix cottage cheese with greens,
cheese, spices, and salt.
Wrap the mixture in pita bread and heat until the cheese melts.
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Snack
Pumpkin smoothie with orange 100g pumpkin; 1 orange; 1 cup water; 1 banana, ½ teaspoon cinnamon, ½ teaspoon ginger, 1 tbsp lemon juice, 2 tsp, coconut sugar, Melissa leaves.
Description: Peel the pumpkin, remove seeds, and dice the flesh. Rinse and wash oranges, remove the white membrane, and cut into cubes. Peel and dice the banana. Mix everything in a blender.
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Lunch
150g of boiled buckwheat; 80g chicken boiled / baked; 200g vegetable stew; 15g unrefined oil (pumpkin oil, grape seed oil, coconut oil, sesame oil, olive oil) for the vegetables.
——————————————————————————————————
Snack
Unfilled yogurt + bran 2 tbsp.
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Dinner
Fish cutlets with salad 100g hake fish or pollack; Onions; Carrot; 20g long-cooking oat flakes.
Description: Pass fish, cereal, onion, and carrots through a meat grinder. Salt and mix, then let stand for 30 minutes. Place on parchment paper, forming cutlets. Bake in the oven at 180°C for 30 minutes. Serve with a salad with greens,
cabbage leaves, and lemon juice.
Day 5
Total per day – 1566.1 Cal
fats – 50.5
carbohydrates – 180.1
proteins – 97.8
——————————————————————————————————Breakfast 
Tuna sandwich: 40g rye bread; 100g tuna in its own juice; 20g black olives; Parsley;
10g butter.
Mash the tuna with a fork. Spread butter on bread,
then add tuna, olives, and greens.
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Snack
Smoothie with spinach and celery 50g young spinach leaves; 2 celery stalks; ½ apple; 1 orange; ½ cup mineral water.
Wash, dry, and finely chop ingredients. Squeeze juice from the orange. Place everything in a blender, pour in orange juice and mineral water,
blend until smooth.
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Lunch
Pike Perch or Hake on a Bed of Rice 20g 15% sour cream; 30g 35-45% cheese; 1 egg; 1 tomato; Onion; 40g basmati/red/jasmine rice; 100g pike perch/hake.
Boil rice until half cooked. Layer rice, vegetables, fish, and cover with cheese and egg. Spread sour cream on top. Bake in the oven until cooked.
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Snack
Beet Salad with Sauerkraut 100g beets; 100g sauerkraut; 25g carrots; Onion or green onion; 1 tbsp. olive oil.
Peel and grate beets and carrots. Add sauerkraut and chopped onions.
Season with vegetable oil and mix well.
30g wholemeal bread.
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Dinner
Pink salmon with vegetables 80g pink salmon; 30g onions; 100g broccoli; Zucchini; Eggplant; 1 tbsp. olive oil.
Bake pink salmon with sliced eggplant and zucchini in the oven.
Wash broccoli, cut into florets, and blanch for 3 minutes in boiling water.
Day 6
Total per day – 1488.1 Cal
fats – 75.6
carbohydrates – 106.5
proteins – 85.6
——————————————————————————————————Breakfast
Flatbread with Cottage Cheese, Cheese, and Herbs 50g yeast-free thin flour flatbread 30g cheese 50g cottage cheese Herbs and lettuce to taste
Combine the cottage cheese with grated cheese, add herbs.
Wrap in a flatbread envelope and bake in a microwave or oven.
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Snack
Yogurt Cocktail with Tomatoes and Parsley 3 tomatoes; 3 parsley roots; 1 cup natural yogurt;
4 ice cubes; Sprigs of mint and parsley for decoration
Scald the tomatoes, remove the skins, peel the parsley root and cut into chunks. Blend the tomatoes and then the parsley root separately. To each of the resulting purees, add ½ cup of natural yogurt and 2 ice cubes. Pour the parsley cocktail into glasses first, then the tomato cocktail on top.
Garnish each glass with parsley greens.
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Lunch
Lunch
Layered Salad with Heart and Onion: 60g heart (boiled) 1 chicken egg 1 onion + table vinegar 30g 18% sour cream + mustard Salt to taste; Dill and parsley greens;
Boil the heart in salted water, cool, remove unwanted fat, and cut into small pieces. Boil and peel the chicken egg, then cut into large slices. Peel and finely chop the onions and marinate in a mixture of vinegar diluted with water and a little salt. Layer the salad as follows: chopped heart, onions, chicken eggs, sour cream – then repeat the layers.
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Snack
Zucchini and Avocado Salad 0.5 young zucchini 50g ripe avocado 1 onion or green onion Greens (spinach, parsley, lettuce, etc.) 1 tbsp olive oil
Peel and dice the zucchini and avocado, slice the onions into half rings.
Chop the greens. Mix all ingredients.
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Dinner
Fish Baked in Foil with Beet Salad 100g fish (flounder, hake, cod, salmon, or trout)
baked in foil with seasonings 125g boiled beets, seasoned with 1 tsp. olive oil, 25g prunes,
30g grated cheese, add prunes and grated cheese to the boiled beets.
Bake the fish in foil with seasonings.
Day 7
Total per day – 1594.9 Cal
fats – 130.3
carbohydrates – 66.6
proteins – 115
——————————————————————————————————Breakfast 
Omelette with champignons and cauliflower Cauliflower 100g; Champignons 100g; 2 Eggs; Cheese 30g; Whole wheat bread 30g;
Finely dice the champignons and cut the cauliflower into small florets, sauté until they’re soft using water. Whisk the eggs and the 30g of finely grated cheese. Pour this mixture over the vegetables and
fry it under a lid until it’s cooked thoroughly.
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Snack
Unflavored, additive-free yogurt 150 g.
accompanied by either 40g of dried fruit or 200g of fresh fruit.
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Lunch
Italian-style pasta soup Ground turkey or chicken fillet 80g 1 finely chopped onion; Carrots 50g, finely sliced; Celery stalks 50g, diced small; Green bell peppers 50g, chopped; 1 clove of minced garlic; Tomatoes 100g, fresh or in their own juice (chopped); Sugar-free tomato puree 30g; Canned red beans 50g; Canned white beans 50g; 1 teaspoon dry Italian herbs mix; Broth 150 ml Olive oil 5g; Fine pasta 40g; Salt and pepper as per your preference.
Preparation: In a deep, heavy-bottomed pan, drizzle some olive oil and cook the minced meat. Transfer this to a separate bowl. In the same pan, add the onion, carrot, celery, and green pepper. Sauté these on low heat for about 5 minutes, then add the garlic and continue to cook for another 2-3 minutes. Next, add the tomatoes, tomato puree, broth, beans, herbs, salt, pepper, and the cooked mince. Cover the pan and let it simmer over low heat for around an hour. In a separate pot, cook the pasta and stir it into the soup right at the end. Allow the soup to cook for another 5 minutes,
then remove from the heat and serve
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Snack
Beetroot and celery salad 1 beetroot; 1 carrot; Celery root (equal in quantity to the beetroot); Green onion; Natural yogurt with 1 tsp. olive oil.
Using a food processor or a grater, peel and shred the vegetables, then transfer them to a bowl. Add in the chopped green onions. Dress the salad with natural yogurt and a drizzle of olive oil.
Wholemeal bread 30g.
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Dinner
Chicken and vegetable omelette Boiled chicken fillet 80g; 2 Eggs; Milk 100g; 1 tsp. tomato oil.
Whisk the eggs with milk, cook this mixture in a pan like a pancake, then add the sliced fillet. Serve this with 200g of sliced vegetables.
Day 8
Total per day – 1601.7 Cal
fats – 89.8
carbohydrates – 102.3
proteins – 96.5
——————————————————————————————————Breakfast 
Poached egg and sandwich 2 eggs; 1 tbsp. vinegar; 60g wholemeal bread; 30g cheese.
Pour 5-7 cm of water into a saucepan and heat. Add a little salt, pepper, and vinegar. Create a whirlpool in the pot using a whisk: the egg white and yolk will stay together in this whirlpool. Gently crack the egg into the pot near the wall, not into the whirlpool itself. Cook the egg for 1.5 to 2 minutes if you want a runny yolk or about 4 minutes for a firmer yolk. Carefully remove the egg with a slotted spoon. Place the cheese on the bread and warm it
in the microwave until the cheese slightly melts.
——————————————————————————————————
Snack
200 ml of 2.5% fat fermented baked milk + 3 tbsp. bran.
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Lunch
Chicken rolls with sesame cheese, buckwheat, and tomato 80g chicken fillet; 80g cheese; 15g sesame seeds; 40g buckwheat; 2 tomatoes.
Thinly slice the chicken fillet and pound it flat. Cut the cheese into strips matching the number of chicken pieces. Season the chicken, place the cheese on top, roll it up and coat with sesame seeds. Wrap in foil and bake in the oven at 180°C for 30 minutes. Serve with buckwheat and tomatoes.
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Snack
Mushroom salad with avocado 2 cucumbers; 50g avocado; 5-6 mushrooms; Herbs; 1 tbsp. olive oil; 1 tsp. lemon juice, spices.
Peel the cucumbers and avocado, finely chop,
add chopped mushrooms and herbs. Dress with oil and lemon juice.
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Dinner
Fresh cabbage soup (for 1 portion) 80g beef; 100g kale; 1 carrot; 1 onion; 1 tsp. olive oil.
In a pan, fry the onions and carrots. Precook the beef,
add the cabbage, carrots, onions, and cook until tender.
Day 9
Total per day – 2404.4 Cal
fats – 74.5
carbohydrates – 272.7
proteins – 144.4
——————————————————————————————————Breakfast 
Apple and cottage cheese casserole (serves 2) 200g nonfat cottage cheese; 200g apples; 40g raisins; 2 eggs; Cinnamon; 50g semolina; 7g butter.
Peel and finely grate apples (or dice them). Sieve cottage cheese and combine with apple puree, soaked raisins, cinnamon, eggs, and semolina. Mix well and let sit to absorb sweetness from raisins. Transfer the mixture to a greased baking dish and bake for 20-30 minutes. Serve the casserole with plain yogurt.
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Snack 150g unflavored, filler-free yogurt; 40g dried fruit or 200g fresh fruit.
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Lunch
Red lentil soup (300g serving) + 2 tbsp bran 50g lentil grits; 1 medium potato, onion, and herbs; 80g turkey/chicken/beef fillet or fish; 1 tbsp olive oil in soup or with vegetables; 30g whole-grain bread. 200g steamed vegetables: broccoli, asparagus, Brussels sprouts.
Avocado and mushroom salad 2 cucumbers; 50g avocado; 5-6 mushrooms; Herbs; 1 tbsp olive oil; 1 tsp lemon juice and spices.
Peel and finely chop cucumbers and avocado, add sliced mushrooms and herbs. Dress with oil and lemon juice.
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Snack
Seaweed salad 1-2 carrots; 1/2 cup seaweed (or wakame); Onions; Olive oil; Lemon juice, spices; 20g nuts (Brazil nuts, hazelnuts, cashews, almonds).
Grate carrots, combine with remaining ingredients, season, and mix well.
30g wholemeal bread.
——————————————————————————————————
Dinner
100g serving of sea or river fish with vegetables Lemon; Finely chopped herbs; 200g vegetable platter: Tomato; Cucumber; Sweet pepper; Radish; 1 tbsp olive oil.
Day 10
Total per day – 1719.9 Cal
fats – 85.9
carbohydrates – 142
proteins – 93
——————————————————————————————————Breakfast 
Oatmeal pancake with low-fat cheese (gouda, ricotta, cecil, suluguni, parmesan) 2 eggs; 4 tbsp long-cooked oats or 40g; 5 tbsp 3% fermented baked milk; 40g cheese; Pinch of salt.
Preparation: Cook the oatmeal pancake in a pan with a good nonstick coating (or lightly grease with oil using a brush). Place 40 grams of cheese in the center of the pancake and fold.
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Snack
Ginger smoothie (1 serving, if you tolerate ginger well) 50g ginger root; 30g sweet apricots; 150ml green tea; 5g natural honey; 1 green apple; Juice of 1 lemon.
Soak apricots in boiling water for 30 minutes. Peel and finely chop ginger, prepare and cool green tea, peel and core the apple, combine with remaining ingredients and blend.
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Lunch
Chicken borscht (300g per serving) 80g chicken for soup portion; Beet; 1 medium potato; 50g carrots; Onion; Vegetable oil; Finely chopped greens; 5g 20% sour cream;
30g wholemeal bread/whole-grain bread
Zucchini and avocado salad 0.5 young zucchini; 50g ripe avocado; 1 onion or green onion; Greens (spinach, parsley, lettuce, etc.); 1 tbsp olive oil.
Peel zucchini and avocado, cut into small cubes, slice onions into half rings. Chop the greens. Mix all ingredients.
——————————————————————————————————
Snack
20g walnuts/hazelnuts/cashews/Brazil nuts.
——————————————————————————————————
Dinner
Baked fish with vegetables 100g fish serving.
Cut vegetables into 2-3 cm cubes, layer in a pan/tray, and cook on low heat or in the oven. Use fresh or frozen vegetable mixes. Eggplant; Green beans; Zucchini; Carrots; Onions; Vegetable oil; Finely chopped herbs.
** Optional: 1 tbsp vegetable oil required for frying beef.
Day 11
Total per day – 1226.5 Cal
fats – 61.9
carbohydrates – 84.3
proteins – 84.1
——————————————————————————————————Breakfast 
Shrimp sandwiches 40g rye bread (black/gray/with bran) or 30g whole wheat bread;
50g boiled, salted shrimp; 1 boiled egg; 15g cottage cheese; 25g avocado; Cucumber, lemon juice, spices.
Description: Boil egg and shrimp, slice egg and cucumber into circles and slice avocado (sprinkle with lemon juice).Spread cottage cheese on bread, layer eggs, cucumber, shrimp, and avocado, sprinkle with freshly ground pepper.
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Snack
Dairy products with bran Choose one: yogurt without flavorings and fillers/buttermilk/homemade yogurt (150g) + 2 tbsp bran.
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Lunch
Chicken rolls with side dish
(bulgur or brown rice) and coleslaw 80g chicken fillet; 25g bran flour; 25g Suluguni cheese; Greens as desired (parsley, dill); 100g white cabbage or Peking cabbage; 25g bulgur or rice; 7g butter or melted butter for garnish; 5g vegetable oil (for cooking rolls).
Boil grits for garnish. Cut fillet thinly lengthwise, slightly pound it, salt and season. Cut cheese into julienne strips, place on top of the fillet, and wrap into rolls. Roll in flour and fry in a pan, then cover with a lid and simmer
Salad
Shred the cabbage, salt it, and mash it. Add the greens.
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Dinner
Egg omelette with a portion of stewed vegetables (300g). Fresh or frozen vegetable mixes can be used 2 eggs; 100 ml milk; Eggplant; Green beans; Zucchini; Carrots; Onion; Vegetable oil; Finely chopped herbs.
Day 12
Total per day – 1533.9 Cal
fats – 68.8
carbohydrates – 118.5
proteins – 99.9
——————————————————————————————————Breakfast 
Red fish sandwiches 40g rye bread (black/gray/bran) or 30g whole wheat bread; 2 boiled eggs; 10g 82.5% butter; 35g fatty red fish; Cucumber; Lemon juice, spices.
Description: Boil eggs, cut eggs and cucumber into circles, and slice the fish. Spread butter on bread, place egg whites,
fish, and greens on top.
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Snack
Green smoothie 1 apple; ½ avocado; Handful of young spinach leaves; 2 kiwi; A few mint leaves; A piece of ginger root (1cm); 2 cups of mineral water.
Description: In a blender, chop all ingredients.
Add mineral water and ice (4 cubes).
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Lunch
Meatballs in tomato sauce with pasta 80g beef; Onion; 1 egg; 45g pasta; 3 tbsp sugar-free tomato paste; 1 tsp olive oil.
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Snack
Vegetable salad with egg whites Cucumber; Tomato; Italian salad mix, arugula, spinach; Lemon juice; 2 boiled egg whites; 30g whole wheat bread.
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Dinner
Fish soup (1 portion) 100g chum or pink salmon; Onion; 1 potato; ½ carrot.
Description: Place fish in a pot, pour water, bring to a boil, and add salt. Cut onions into rounds, dice potatoes, and dice carrots. Add vegetables to the pot along with salt and spices to taste.
Boil until ready.
Day 13
Total per day – 1569 Cal
fats – 50.5
carbohydrates – 181.6
proteins – 97.6
——————————————————————————————————Breakfast 
Quick Microwave Cheese Muffins 1 egg; 50g 5% cottage cheese; 30g raisins; 40g oat flakes; 20g 18% sour cream.
Blend the egg and soft cottage cheese together. Add raisins, oat flakes, and sour cream. Blend again to prevent lumps. Pour the mixture into silicone molds and microwave for 3-4 minutes.
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Snack
Green Smoothie 2 peeled cucumbers; 1 cup mineral water; 1 lime; 1 apple; ½ bunch of parsley; 1 tsp. honey.
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Lunch
Chicken, Cauliflower, and Broccoli Puree Soup 100g cauliflower; 80g chicken fillet; 100g broccoli; 50g carrots; Onion; Salt; Herbs; 50g potatoes; 20g nuts. 30g wholemeal bread.
Place chopped cauliflower, broccoli, potatoes, chicken fillet, onions, and carrots in boiling water, season with salt. Simmer over low heat for 15-20 minutes with a little water. Blend into a puree (no need to make it perfectly smooth). Add finely chopped herbs.
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Snack
Snack
Protein bar + 10g bran.
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Dinner
Stewed Chicken Breast with Vegetables 80g chicken fillet; Onion; 100g carrot; 100g cauliflower; 100g zucchini; Tomato.
Layer everything in a pot, season with salt and pepper,
and simmer over low heat for 15-20 minutes. 200g vegetable salad; 20g walnuts. 30g wholemeal bread.
Day 14
Total per day – 818.9 Cal
fats – 26.7
carbohydrates – 86.6
proteins – 57.6
——————————————————————————————————Breakfast 
Pancakes cottage cheese 1 egg 50g 5% cottage cheese 20g wholemeal flour 20g oat flour 30g 3.2% milk 5g honey 1/4 tsp salt and soda 5g vegetable oil
Put cottage cheese, egg, wholemeal flour, oat flour, milk, honey, salt, and soda into a blender and blend until smooth. Pour oil into a pan and bake the pancakes under a lid for about 2 minutes on each side.
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Snack
Green smoothie 2 primed cucumbers 1 cup mineral water; 1 lime 1 apple ½ bunch of parsley greens 1 tsp. honey
Wash and finely slice the cucumbers. Remove the skin and seeds from the apple and slice it. Slice the lime and squeeze out the juice. Blend the apple, cucumbers, lime juice, and honey with the
mineral water and serve immediately.
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Lunch
Mashed Chicken, Cauliflower, and Broccoli Soup 70g cauliflower 80g chicken fillet 70g broccoli 50g carrots Onion; Salt; Herbs potatoes 50 g;
Add the cauliflower, broccoli, potatoes, chicken fillet, onion, and carrots to boiling water (pre-sliced), and salt. Cook over low heat for 15-20 minutes with a little water. Puree with a blender (you can choose not to blend it completely). Add finely chopped herbs.
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Snack
Plain yoghurt + 10g bran.
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Dinner
Cabbage Stewed with Chicken Liver 200g young cabbage 50g fresh carrots
Shred the cabbage and stew with carrots in spices, adding salt to taste (without oil). Fry the chicken liver on a hot pan with butter, add 1tbsp of sour cream and let it stew.
Day 15
Total per day – 2423.6 Cal
fats – 110.4
carbohydrates – 210.3
proteins – 133.3
——————————————————————————————————Breakfast 
Low-fat cottage cheese and apple casserole (serves 2) Low-fat cottage cheese 200g; Apples 150g; Raisins 40g; 2 eggs; Cinnamon; Semolina 50g; Butter 7g.
Peel and finely grate the apples (or chop them into small cubes). Push the cottage cheese through a sieve, mix it with apple puree, softened raisins, add cinnamon, eggs, semolina and mix thoroughly. Allow it to rest so that the mixture can absorb the sweetness from the raisins. Transfer the mixture to a greased baking dish and bake for 20-30 minutes. Accompanied by 150ml of rose/herbal/green/black tea or chicory; Add a dollop of sour cream, 15g.
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Snack
Flavoring-free and additive-free yogurt 150g served with either 40g of dried fruit or 200g of fresh fruit.
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Lunch
Beef tongue with mushrooms and cooked bulgur Boiled beef tongue 80g; Champignons 150g; Onions; 1 tbsp. olive oil; 10% cream 50g; Bulgur grains 40g (or buckwheat or barley).
Sauté the onions in a pan, then add mushrooms, boiled tongue, and cream, and stew for 10 minutes. Serve with boiled bulgur and a side of vegetables (cucumber, bell pepper, herbs, tomato).
Mushroom salad with avocado 2 cucumbers; 50g avocado; 5-6 mushrooms; Herbs; 1 tbsp. olive oil; 1 tsp. lemon juice, spices.
Peel and finely chop the cucumbers and avocado, add sliced mushrooms and chopped herbs. Dress with olive oil and lemon juice.
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Snack
Seaweed salad 1-2 carrots; 1/2 cup of seaweed (or wakame); Onions; Olive oil; Lemon juice, spices;
Grate the carrots, combine with the remaining ingredients. Season and mix well.
Wholemeal bread 30g.
——————————————————————————————————
Dinner
Sea or river fish
(100g portion, served with vegetables). Lemon Finely chopped herbs; Vegetable assortment – 300g portion; Tomato Cucumber Bell pepper; Radish; Olive oil – 1 tbsp.
Day 16
Total per day – 1608.1 Cal
fats – 77.4
carbohydrates – 116.9
proteins – 111.2
——————————————————————————————————Breakfast 
Omelet with cheese and broccoli 2 eggs; 50g milk; 30g cheese; 100g broccoli.
Stew the broccoli in a dry pan for 10 minutes, stirring occasionally. In a bowl, break 2 eggs, grate the cheese and add the milk. Pour this mixture over the broccoli in the pan and cook covered.
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Snack
Vegetable Salad Mozzarella cheese; 1 tomato; 1 cucumber; 1 sweet bell pepper; Sprinkle with your favorite spices.
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Lunch
Meatballs in tomato sauce with pasta 80g beef; 1 onion; 1 egg; 40g pasta; 3 tbsp tomato paste without sugar; 1 tsp. olive oil.
Grind the beef and onion in a meat grinder, add the egg, and shape into meatballs. Fry in oil, add tomato paste, and stew until cooked. Serve with pasta cooked al dente. Vegetable Nestle.
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Snack
200 ml of fermented baked milk + 3 tbsp. bran.
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Dinner
Stuffed pepper 80g of minced chicken fillet; 1 egg yolk; Bell peppers, onions, carrots, spices, salt; 200g of baked vegetables.
Description: Chop onions and carrots and stew in a pan. Mix the cooked vegetables with raw minced meat, add salt and spices, and an egg. Cut the pepper in half and remove the seeds. Stuff the pepper halves with the meat and vegetable mixture and bake in the oven. Serve with a side of mixed vegetables. 200 g of minced vegetables.
Day 17
Total per day – 2404.4 Cal
fats – 75.4
carbohydrates – 201.2
proteins – 109.3
——————————————————————————————————Breakfast 
Avocado sandwiches 50g 5% fat cottage cheese; 50g plain yogurt without additives; Greens (finely chopped parsley/dill, spinach); 50g avocado; 40g black rye/gray/bran bread or 30g whole wheat bread.
Mix yogurt with cottage cheese and greens, spread on bread, slice avocado, place on top, and drizzle with lemon juice.
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Snack
Green spinach smoothie (1 serving) 200ml water; 1 banana; 95g spinach; 1 green apple.
Peel and core the apple and banana,
then blend all ingredients together.
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Lunch
Olivier salad 80g boiled chicken fillet; 1-2 cucumbers; 1 carrot; 20g peas; 0.5 onion; 0.5 tbsp sauerkraut; 1 tbsp vegetable oil.
Peel and chop vegetables and avocado, add peas,
onion, and dill. Dress with yogurt and olive oil.
Red lentil puree soup (1 serving, 300g) + 2 tbsp bran 50g lentil grits; 1 medium potato, onion, and herbs; 30g whole wheat bread. 20g nuts (Brazil nuts, hazelnuts, cashews, almonds).
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Snack
Beet and celery salad 1 beet; 1 carrot; Celery root (equal to beet quantity); Green onions; Plain yogurt mixed with 1 tsp olive oil.
Peel and grate vegetables with a food processor or grater, transfer to a bowl. Add chopped green onions. Dress the salad with yogurt and olive oil mixture.
30g wholemeal bread.
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Dinner
Baked fish with vegetables (100g fish portion)
Cut vegetables into 2-3 cm cubes, layer in a pan or tray, and cook on low heat or in the oven. Use fresh or frozen vegetable mixes, such as Eggplant; Green beans; Zucchini; Carrots; Onions; Vegetable oil; Finely chopped herbs.
Day 18
Total per day – 1847.4 Cal
fats – 92.4
carbohydrates – 122.8
proteins – 120.7
——————————————————————————————————Breakfast
Omelet with broccoli 2 eggs; 30g Suluguni cheese; 100g broccoli or cauliflower; 30g whole wheat bread.
Spray oil in a pan, cook broccoli, then add eggs and cheese.
——————————————————————————————————
Snack
140g natural yogurt (optional)
40g dry fruit or 200g sweet fruit (apples, pears, plums, cherries, apricots, strawberries, peaches, berries, etc.).
——————————————————————————————————
Lunch
Vegetable cabbage soup (vegetarian), 300 ml portion + 3 tbsp. bran Potatoes; Cabbage; Tomato; Pepper; Carrot; Onion; 20g 15% sour cream for the soup; 30g whole wheat bread.
Chicken salad with Chinese cabbage and sesame seeds 80g chicken breast; 1 small bell pepper; 100g Chinese cabbage; 1 garlic clove; 15g sesame seeds; 1 tbsp lemon juice; 1 tbsp olive oil; Salt and ground black pepper to taste.
Preparation: Boil and cool chicken breast. Peel garlic and remove seeds from bell pepper. Cut Chinese cabbage and bell pepper into julienne strips, slice chicken breast or tear into fibers. Chop garlic. Toast sesame seeds in a dry pan until light brown. Mix lemon juice with olive oil for the dressing and whisk lightly. Combine all ingredients, stir and add the dressing, salt, and black pepper. Sprinkle with toasted sesame seeds.
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Snack
Cheese salad (300g) 1 large tomato; Leaf lettuce (lettuce, korn, watercress, iceberg, frissé, Romano, Lollo Rossa) – 50-80g; 90g mozzarella cheese; 1 tsp pesto sauce (optional); 1 tbsp olive oil.
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Dinner
Beef stew 80g beef; 5g vegetable oil; Stewed vegetables 200g; Salt, spices, onions, carrots. 150g boiled pearl barley as a side dish (alternatives: amaranth, quinoa, brown rice, etc.).
Day 19
Total per day – 1,641 Cal
fats – 61.8
carbohydrates – 178.4
proteins – 91
——————————————————————————————————Breakfast 
Raffaello cheesecake 50g 5% cottage cheese; 30g figs/apricots/prunes; 10g coconut shavings;
Addition: baking powder + sweetener.
Description: Mash cottage cheese with a fork, add sweetener, and cut figs into pieces. Cover each piece of fig with cottage cheese, roll into a ball, and roll in coconut shavings. 150g oatmeal: long-boiled oat flakes (10-15 minutes) for a side dish.
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Snack
Sandwiches with cottage cheese and greens 30g wholemeal bread rolls; 50g 5% cottage cheese; Chopped greens (dill/parsley), mixed with cottage cheese and salt.
Spread the resulting mass on the bread, garnish with cucumber.
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Lunch
150g boiled bulgur; 100g baked fish; 200g portion of stewed/fresh vegetables; 15g unrefined oil (pumpkin oil, grape seed oil, coconut oil, sesame oil, olive oil).
——————————————————————————————————
Snack
Plain yogurt + 2 tbsp bran.
——————————————————————————————————
Dinner
Scrambled egg omelet with a portion of stewed vegetables (300g). You can use fresh or frozen vegetable mixes 2 eggs; 100 ml milk; Eggplant; Green beans; Zucchini; Carrots; Onions; Vegetable oil; Finely chopped herbs.
Day 20
Total per day – 1520.8 Cal
fats – 82.4
carbohydrates – 108.9
proteins – 85.1
——————————————————————————————————Breakfast
Omelet with cheese and broccoli 2 eggs; 50g milk; 25g cheese; 100g broccoli.
Description: Put the broccoli in a dry pan and stew under a lid for 10 minutes, stirring occasionally. Break 2 eggs in a bowl, grate the cheese, and add the milk. Pour the egg mixture into the pan with broccoli and cook under a lid.
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Snack
Fruit smoothie with spinach and spirulina 1 banana; ½ cup blueberries or blueberries; 1 tsp spirulina; Handful of ground spinach leaves; ½ cup apple juice; 1 cup mineral water; ½ lime.
Description: Mix all ingredients in a blender. Serve with mint leaves.
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Lunch
Chicken pilaf (1 portion) 80g chicken; 40g bulgur; 1 onion; 50g carrot.
Combine chicken, carrots, and bulgur in a multicooker and stew for an hour. Serve with 200g greens + salad (cucumbers/tomatoes) dressed with 15g olive oil.
——————————————————————————————————
Snack
Plain yogurt + 2 tbsp bran.
——————————————————————————————————
Dinner
Bulgur and vegetable casserole 40g bulgur; Sweet pepper, onion, dill; 2 eggs; 2 tsp mustard; Salt, pepper to taste; oil for greasing the forms; 30g hard cheese with a fat content over 45%; 1 tbsp oil for frying (optional).
Description: Pour warm water over bulgur and leave it for 15 minutes, then strain it in a colander. Remove membranes and seeds from bell peppers, cut them into cubes. Finely chop the white part of the green onions. Heat a pan with olive oil and fry the bell peppers and white onion until soft, 5 to 7 minutes. Chop the green part of the onion and dill. Grate the cheese for flavor. Whisk eggs with mustard, salt, and pepper. Mix all casserole ingredients and place in a greased baking dish. Bake in a preheated 180°C oven for 45 minutes.
Day 21
Total per day – 1880 Cal
fats – 90.1
carbohydrates – 152.2
proteins – 110.4
——————————————————————————————————Breakfast
Oven-Baked Cottage Cheese Pancakes 100g cottage cheese; 1 egg; 50g all-purpose wheat flour (you can use corn or oat flour); Salt to taste; 2 tbsp. 18% sour cream.
Combine cottage cheese with flour and egg, add stevia for sweetness or salt. Shape into pancakes, place on parchment paper in the oven. Brush tops with sour cream. Bake at 180°C for 15 minutes, then flip and bake for another 5 minutes. Serve with sour cream.
——————————————————————————————————
Snack
Cheese-Stuffed Flatbread 30g flatbread; 40g cheese; Add herbs to taste.
Wrap cheese in flatbread and heat in microwave or in a skillet.
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Lunch
Chicken Liver with Rice 100g liver; 1 tbsp. olive oil; 2 tbsp. 18% sour cream; 40g brown rice.
Season liver and fry in oil, add spices, salt, and sour cream, then stew for 25 minutes. Serve with boiled rice. Prepare a 200g vegetable salad; 20g nuts.
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Snack
Carrot and Zucchini Salad 1 carrot; 0.5 young zucchini; Onion or garlic; Lemon juice; 1 tbsp. vegetable oil; Spices, salt to taste.
Peel and grate carrots and zucchini, slice onion into thin half-rings (or use crushed garlic). Add spices, oil, and let marinate for at least 20 minutes. 30g wholemeal bread.
——————————————————————————————————
Dinner
Oven-Baked Mackerel in Foil 80g mackerel baked in foil in the oven
(you can drizzle with lemon juice, or add seasonings). Grate 200g carrots, add 1 hard-boiled egg, garlic (to taste),
dress with Greek yogurt and 0.5 tsp. mustard.
Day 22
Total per day – 1939.4 Cal
fats – 97.7
carbohydrates – 164.9
proteins – 88.2
——————————————————————————————————Breakfast 
Apple and Oatmeal Pancakes 100g apples 40g long-cooking oat flakes 1 egg 0.5 tsp starch 1 tsp honey Vanilla to taste
¼ tsp cinnamon ¼ tsp salt A pinch of baking soda Ghee oil for frying
Wash, peel, and core the apples. Grate them on a fine grater. Add the oat flakes, egg, starch, honey, vanilla, cinnamon, salt, and baking soda to the grated apples. Mix everything and leave it for about 30 minutes to let the oat flakes swell. Preheat a pan with ghee oil. Spoon the batter into the pan, keeping the pancakes small to prevent them from falling apart. Fry over medium heat for 3 to 4 minutes until golden, then flip and fry for another 3 minutes. Place the finished pancakes on a napkin to soak up the excess oil.
——————————————————————————————————
Snack
Strawberry and Orange Smoothie 200g strawberries 1 orange 1 cup natural yogurt; Mint leaves for decoration
Rinse and dry the orange, grate it and squeeze out the juice. Wash the strawberries and remove their tails. Blend all the ingredients together. You can add coconut sugar or honey if you wish.
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Lunch
Baked Beef with Cheese, Buckwheat Side Dish, and Beet and Prune Salad 80g beef 1 onion 30g cheese 125g boiled beets 2 prunes 1 tbsp olive oil in the salad 40g buckwheat 1 tbsp sour cream
Flatten the beef, season it with salt and pepper, and place it on a baking tray. Place the onion on top and cover with grated cheese. Brush with sour cream. Bake at 180 degrees Celsius for 40-45 minutes. Grate the beetroot, slice the prunes, and mix them for the salad.
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Snack
Beet and Celery Salad 1 beet 1 carrot Celery root (equal to the amount of beetroot) Green onion Natural yogurt with 1 tsp olive oil
Peel and grate the vegetables, either in a food processor or on a grater, and place them in a bowl. Add the chopped green onion. Dress the salad with natural yogurt and olive oil.
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Dinner
Oven-Baked Salmon Salmon 100g put in foil, sprinkle with seasoning, salt, bake in the oven. Salad 300g of all possible green salad vegetables dressed with 1 tbsp of olive oil and 30g of bryndza cheese.
Day 23
Total per day – 1959.7 Cal
fats – 75.9
carbohydrates – 187.7
proteins – 123.6
——————————————————————————————————Breakfast
Avocado sandwiches 50g low-fat cottage cheese; 50g natural yogurt without additives; Greens (parsley/dill, spinach, finely chopped); 50g avocado; Black rye/gray/bran bread 40g or whole wheat bread 30g.
Mix yogurt with cottage cheese and greens, spread it on bread, slice the avocado and place it on top, then drizzle with lemon juice.
——————————————————————————————————
Snack
Green smoothie with spinach (1 serving) 210ml water; 1 banana; 95g spinach; 1 green apple.
Peel the apple and banana, remove seeds, and blend all ingredients together.
——————————————————————————————————
Lunch
Chicken Olivier salad 80g boiled chicken fillet; 1-2 cucumbers; 1 carrot; 20g peas; 50g ripe avocado; Onion; Dill; Natural yogurt; 1 tbsp. olive oil.
Peel the vegetables and avocado, chop into pieces. Add the peas, onion and dill. Dress with yogurt and olive oil.
Red lentil soup (1 serving 300g) + 3 tbsp. bran 50g lentil grits; 1 medium potato, 1 onion, greens; 100g of turkey/chicken/beef fillet, or fish; 1 tbsp. olive oil in soup or with vegetables; 30g of whole-grain bread.
——————————————————————————————————
Snack
Beet salad with celery 1 beet; 1 carrot; Celery root (equal amount to the beet); Green onion; Natural yogurt with 1 tsp. olive oil.
Peel and grate the vegetables in a food processor or on a grater, place in a bowl. Add chopped green onion. Dress the salad with natural yogurt and olive oil.
Whole wheat breads 30g.
——————————————————————————————————
Dinner
Fish baked with vegetables Fish serving 100g.
Cut vegetables into large 2-3 cm cubes, layer them in a pan or baking dish, and cook over low heat or in the oven. You can use fresh or frozen vegetable mixes. Eggplant; Green beans; Zucchini; Carrots; Onions; Vegetable oil; Finely chopped herbs.
Day 24
Total per day – 1493.7 Cal
fats – 51
carbohydrates – 153.7
proteins – 93
——————————————————————————————————Breakfast 
Cottage cheese with dried fruit and nuts: 50g 5% fat cottage cheese; 50g natural yogurt; 30g dried fruits; 20g nuts;
150g choice of porridge: buckwheat/barley/millet/oatmeal/quinoa/bulgur.
——————————————————————————————————
Snack
Pineapple fruit smoothie (1 serving) 100g fresh pineapple; 1 lemon slice; 2 green apples; 1 grapefruit; 150g fresh apricots; 2 tbsp lime juice.
——————————————————————————————————
Lunch
Buckwheat meal 150g boiled buckwheat; 80g chicken cutlet; 200g portion of stewed/fresh vegetables; 15g unrefined oil (pumpkin oil,
grape seed oil, coconut oil, sesame oil, olive oil).
——————————————————————————————————
Snack
Cottage cheese and greens sandwiches 30g whole-grain bread rolls; 50g 5% fat cottage cheese; Chopped greens (dill/parsley), mixed with cottage cheese and salt.
Spread the mixture on bread and garnish with cucumber slices.
——————————————————————————————————
Dinner
Shrimp and vegetable salad 100g boiled shrimp; 200g mixed vegetables, stewed or raw (optionally sprinkle with lemon juice).
Boil shrimp in salted water for 3-5 minutes, add a thin layer of olive oil to a pan (or use oil spray), include a garlic clove, shrimp, and seafood spices. Fry on high heat for a maximum of 1 minute.
Day 25
Total per day – 1549.7 Cal
fats – 56.5
carbohydrates – 147.4
proteins – 103.1
——————————————————————————————————Breakfast 
Pancakes 40g oat flakes; 1 egg; 100g buttermilk; 30g Suluguni cheese;
Leavening agent and sugar substitute.
——————————————————————————————————
Snack
200g fruit/berries/smoothie Fruits: apple, pear, nectarine, apricot, peach, plum, persimmon, lime, grapefruit, orange, pomelo, mandarin, pineapple, mango, melon, maracuya, pomegranate, papaya, lychee; Berries: strawberries, cranberries, blueberries, raspberries, kiwi, cherry plum, watermelon, gooseberries, currants, blackberries, barberries, sea buckthorn; Fruit/berry smoothie with water; 140g of Greek yogurt.
——————————————————————————————————
Lunch
Meat Casserole with Buckwheat (4 servings recipe) 60g of minced chicken filet; 1 egg; 150g vegetables (onions, asparagus beans, broccoli);
25ml milk; 1 tbsp tomato paste; 30g buckwheat groats; 20g mozzarella cheese.
Description: Parboil broccoli, asparagus beans, and buckwheat. Fry onions with minced meat and add tomato paste. In a small mold, layer ½ broccoli, asparagus beans, buckwheat, ½ stuffing, ½ broccoli, and ½ stuffing. Beat egg and milk, pour over the assembled casserole. Top with grated cheese and bake at 180°C (356°F) for 40-45 minutes.
——————————————————————————————————
Snack
Vegetable salad vinaigrette 1 boiled potato; 1 boiled medium beet; 1 boiled carrot; 50g canned beans; 50g green peas; 20g sauerkraut; 1 tbsp vegetable oil.
——————————————————————————————————
Dinner
Stuffed pepper 80g minced chicken fillet; 1 egg yolk; Bell peppers, onions, carrots, spices, salt; 200g of baked vegetables.
Description: Chop onions and carrots and stew in a pan. Mix cooked vegetables with raw minced meat, add salt, spices, and egg yolk. Cut peppers in half, remove seeds, and stuff with the minced meat and vegetable mixture. Bake in the oven.
Day 26
Total per day – 2495.1 Cal
fats – 102.1
carbohydrates – 236.8
proteins – 152.5
——————————————————————————————————Breakfast 
Oatmeal Pizza 40g oat flakes; 1 egg white; 80g meat (rabbit/turkey/chicken); 30g cheese (suluguni, mozzarella); Water, tomato paste (sugar-free ketchup), any vegetables, salt.
Description: Mix oat flakes, egg white, 2 tbsp. water, and salt. In a hot pan, distribute an even layer of this mixture and bake over low heat with a lid on. Without removing the pancake from the pan, spread 1 tbsp. of tomato paste (ketchup) on top. Add an even layer of sliced meat and vegetables (tomatoes, fresh pepper). Sprinkle with grated cheese, cover, and leave on low heat until the cheese melts.
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Snack
Vegetable salad with tuna Cucumber; Tomato; Italian salad mix, arugula, spinach; Lemon juice; 50g tuna (canned is allowed) in its own juice without oil; 30g whole wheat bread.
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Lunch
150g boiled quinoa/wheat; Omelet (2 eggs + 50-100ml milk);
Salad with cheese 1 large Bulgarian bell pepper; Leaf lettuce (lettuce, corn, watercress, iceberg, frisée, Romano, Lollo Rossa); Add 1 tsp pesto sauce (optional); 100g mozzarella cheese; Leaf lettuce; 1 tbsp olive oil.
——————————————————————————————————
Snack
Plain yogurt + 2 tbsp bran.
——————————————————————————————————
Dinner
Chicken liver with rice 100g liver; 1 tsp olive oil; 2 tbsp 15% sour cream; 150g boiled brown rice as a side dish.
Salt liver and fry in oil, add spices, salt, and sour cream.
Stew for about 25 minutes.
200g of vegetables: cucumber, tomato, bell pepper.
Day 27
Total per day – 1549.7 Cal
fats – 56.5
carbohydrates – 147.4
proteins – 103.1
——————————————————————————————————Breakfast
Pancakes 40g oat flakes; 1 egg 100g buttermilk; 30g suluguni cheese;
Addition: baking powder + sweetener.
Description: Grind oats into flour, whisk egg with sweetener, add 100g fermented baked milk, oat flour, and raising agent. Pour batter into a pan in pancake shapes and fry. Sprinkle hot pancakes with grated cheese.
——————————————————————————————————
Snack
200g of fruit/berries/smoothie Fruits: apple, pear, nectarine, apricot, peach, plum, persimmon; lemon, lime, grapefruit, orange, pomelo, mandarin, pineapple, mango, melon, passion fruit, pomegranate, persimmon, papaya, lychee; Berries: strawberries, cranberries, blueberries, strawberries, blueberries, kiwi, cherry plum, watermelon, gooseberries, cranberries, blackberries, barberries, sea buckthorn Fruit/berry smoothie with water; 140g of Greek yogurt.
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Lunch
Chicken and Buckwheat Casserole (recipe for 4 servings) 60 g minced chicken filet; 1 egg; 150g vegetables (onions, green beans, broccoli) + 25ml milk,
1 tbsp tomato paste; 30g buckwheat groats; 20g mozzarella cheese.
Description: Boil broccoli and green beans, cook buckwheat partially. Sauté onion with minced chicken and add tomato paste. In a small mold, layer ½ broccoli, green beans, then buckwheat, ½ meat mixture, ½ broccoli, and remaining meat mixture. Whisk egg and milk, pour over casserole, and top with grated cheese.
Bake at 180°C for 40-45 minutes.
——————————————————————————————————
Snack
Vegetable salad vinaigrette: boiled potatoes. 1 pc; Boiled beet. 1 piece (medium); Carrot cooked. 1 pc; Green beans (canned ones are allowed); 50g green peas; 20g sauerkraut; 1 tbsp vegetable oil.
——————————————————————————————————
Dinner
Stuffed pepper 80g of minced chicken fillet; 1 egg yolk; Bell peppers, onions, carrots, spices, salt; 200g of baked vegetables.
Description: Chop onions and carrots, and sauté in a pan. Combine cooked vegetables with raw minced chicken, add salt, spices, and egg. Halve the pepper and remove seeds. Fill pepper halves with meat and vegetable mixture, then bake in the oven.
Day 28
Total per day – 1695.9 Cal
fats – 82.1
carbohydrates – 133.1
proteins – 97.9
——————————————————————————————————Breakfast
Flatbread with Cheese and Herbs, Boiled Egg 50g flatbread; 100g cheese; Add herbs to taste.
Combine cheese with finely chopped herbs,
wrap in flatbread, and heat on a griddle.
——————————————————————————————————
Snack
Beet Smoothie 2 small beets; 1 carrot; 1 orange; ½ cup water.
Peel and dice beets and carrots, halve the orange and squeeze out the juice. Blend the beets, carrots, orange juice, ice cubes, and water together.
Serve immediately.
——————————————————————————————————
Lunch
Chicken Soufflé with a Side Dish 80g chicken breast; 1 small onion; 1/2 bell pepper; 1 garlic clove; 1 egg; 50g 10% cream; Salt, pepper to taste.
Preparation:
Mince the onion and chicken twice or blend. Dice the bell pepper. Add the diced pepper, finely chopped garlic, and seasoning to the minced meat. Mix well. Separate egg whites from yolks. Whisk egg whites until frothy. Pour cream into whites and whisk again. Gently fold the meat mixture into the cream and egg whites. Pour the soufflé into a baking dish. Preheat the oven to 180°C, place the soufflé inside, and bake for 45 minutes.
Serve with 40g of millet or brown rice + 2 cucumbers or 200g salad +1 tbsp of vegetable oil.
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Snack
Seaweed Salad 1-2 carrots; 0.5 cup seaweed (or wakame); Onion; 1 tbsp. olive oil; Lemon juice, spices; 20g nuts (Brazil nuts, hazelnuts, cashews, almonds).
Grate carrots, add the remaining ingredients, season and mix well.
30g wholemeal bread.
——————————————————————————————————
Dinner
Oven-Baked Mackerel in Foil 80g mackerel baked in foil in the oven (you can sprinkle with lemon juice or seasonings) Combine 200g grated boiled carrots, 1 hard-boiled egg, and garlic (to taste). Dress with Greek yogurt and 0.5 tsp. mustard.
Day 29
Total per day – 1875.5 Cal
fats – 74.2
carbohydrates – 195.5
proteins – 93.7
——————————————————————————————————Breakfast 
Banana, cinnamon and cottage cheese oatmeal Long-cooking oat flakes 40g; Milk 250ml; Banana 60g (or 200g of berries); Cottage cheese 50g;
Heat the milk until boiling and introduce the oat flakes, adding a bit of salt. Reduce the heat promptly and let it simmer while stirring for around 15 minutes. Turn off the heat, cover the pot and let it sit for 5 minutes to allow the oatmeal to thicken. Meanwhile, plate the cottage cheese, mashing it with a fork, and slice the banana. Once ready, serve the oatmeal, topping it with the bananas and cheese, and a sprinkle of cinnamon for added flavor.
——————————————————————————————————
Snack
Beetroot Smoothie 2 small beetroot; 1 carrot; 1 orange; ½ cup of water.
Clean the beetroot and carrot, remove the skin, and chop into small pieces. Halve the orange and extract the juice. Blend the beetroot, carrot, orange juice, ice cubes and water together. Serve immediately after preparation.
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Lunch
Cheese-baked beef, buckwheat side dish, and beetroot-prune salad Beef 80g; 1 Onion; Cheese 30g; Boiled beetroot 125g; Prunes 2 pieces; 1 tablespoon of olive oil for the salad; Buckwheat 40g; 1 tablespoon of sour cream.
Cook the buckwheat. Pound the beef thinly, season with salt and pepper, place it on a baking tray, layer with onion and top with grated cheese. Smear with sour cream. Bake at 180 degrees for 40-45 minutes. Grate the beetroot, slice the prunes and combine in the salad.
——————————————————————————————————
Snack
Seaweed Salad 1-2 carrots; 0.5 cup seaweed (or wakame); Onion; 1 tbsp. olive oil; Lemon juice, spices; 20g nuts (Brazil nuts, hazelnuts, cashews, almonds).
Grate carrots, add the remaining ingredients, season and mix well.
30g wholemeal bread.
——————————————————————————————————
Dinner
Stuffed Zucchini boats Zucchini 200g; Cheese 30g; Fish fillet 80g.
Mince the fish fillet and mix with finely chopped onion. Slice the zucchini in half lengthwise, hollow out the middle, and fill with the fish mixture, then sprinkle the top with grated cheese. Bake in the oven at 180 degrees Celsius until well-cooked.
Day 30
Total per day – 1469.4 Cal
fats – 41.9
carbohydrates – 175
proteins – 89.2
——————————————————————————————————Breakfast
Cottage cheese with dried fruit and nuts 50g 5% fat cottage cheese; 50g natural yogurt; 40g dried fruits; 20g nuts;
40g of cereals: buckwheat/barley/millet/oatmeal/quinoa/bulgur.
——————————————————————————————————
Snack
Fruit smoothie with pineapple (1 portion) 300g fresh pineapple; 2 slices of lemon; 2 green apples; 1 grapefruit; 150g fresh apricots; 2 tbsp. lime juice.
Peel all the fruit and blend in a blender.
——————————————————————————————————
Lunch
Buckwheat meal 150g boiled buckwheat; 80g chicken cutlet; 200g portion of stewed/fresh vegetables; 15g unrefined oil (pumpkin oil, grape seed oil,
coconut oil, sesame oil, olive oil).
——————————————————————————————————
Snack
Sandwiches with cottage cheese and greens 30g whole wheat bread; 50g 5% fat cottage cheese; Chopped greens (dill/parsley).
Mix the chopped greens with cottage cheese and a pinch of salt.
Spread the mixture on the bread and garnish with cucumber slices.
——————————————————————————————————
Dinner
Shrimp with vegetable salad 100g boiled shrimp; 200g mixed vegetables, stewed or raw (you can drizzle with lemon juice).
Boil the shrimp in salted water for no more than 3-5 minutes. Pour a thin layer of olive oil into a pan (or use an oil spray), add a clove of garlic, the shrimp, and seafood spices, then fry on high heat for a maximum of 1 minute.