Meal Plan for
Stretching course
- WATER-DRINKING REGIME
- – 30 ml per 1 kg of weight – total fluid volume;
- – Pure drinking water minus 20% of the resulting total fluids;
- – Drink the entire volume of water evenly during the day (not more than 300 ml per day).;
- – Drink a glass of warm water 20-30 minutes before breakfast, lunch and dinner (you may add lemon juice to taste).;
- – In the morning, you can replace the water intake with a glass of green tea with 1 tsp. of honey;
Day 1
Total per day – 1300.3 Cal
fats – 52.3
carbohydrates – 157.3
proteins – 43.3
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1st Breakfast 
Porridge
Porridge of 3-5 cereals with water or milk;
Grain muesli with nuts or dried fruits 200 g;
Coffee (tea);
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2nd Breakfast
Green smoothie 200g
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Snack
Nuts (walnuts, almonds, cashews) or seeds 50 g.
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Lunch
Vegetarian bean (pea) soup
onions;
Carrot 200g;
Greek-style fresh vegetable salad;
Olive oil;
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Snack
Fruit (berries) 200-300 g;
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Dinner
String beans (or broccoli) boiled and baked in an egg 200-300 grams.
Egg Green tea;
Day 4
Total per day – 1197.1 Cal
fats – 60.9
carbohydrates – 105.2
proteins – 52.3
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1st Breakfast 
Omelet with greens 2 eggs; spinach;
Bell pepper; Coffee (tea);
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2nd Breakfast
Fruit (berry) jelly 100-150 g.
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Snack Nuts (walnuts, almonds, cashews) or seeds 50 g.
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Lunch
Cold cake 200g
Boiled (baked) young potatoes 150g
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Snack Fruit (berries) 200-300 g;
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Dinner
Sea cabbage salad seaweed + white cabbage;
Green peas (canned); Vegetable oil 200-300 grams; Green tea;
Day 7
Total per day – 1275.8 Cal
fats – 52.9
carbohydrates – 150.2
proteins – 45.5
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1st Breakfast 
3 to 5 cereals porridge with water or milk; Grain muesli with nuts or dried fruits 200 g; Coffee (tea);
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2nd Breakfast Fruit (berry) jelly 100-150 g.
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Snack
Nuts (walnuts, almonds, cashews) or seeds 50 g.
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Lunch
Greek salad with fresh vegetables dressed with olive oil 200g.
Vegetable ragout with mushrooms 200g.
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Snack Fruit (berries) 200-300 g;
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Dinner Green beans (or broccoli) boiled and baked in egg 200-300 g. egg Green tea;
Day 10
Total per day – 1313.8 Cal
fats – 46.7
carbohydrates – 123.5
proteins – 87.4
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1st Breakfast 
4-5% cottage cheese with dried fruit or 1-2 tsp. honey 200g. Green smoothie.
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2nd Breakfast
Grain bread 30g or bread rolls;
30g cheese;
50 g. avocado; Coffee (tea)
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Snack
Fruit (berry) jelly 100-150 g.
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Lunch
Buckwheat porridge 150g;
Liver stew with onions, carrots in sour cream sauce 150g;
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Snack
Kiwi 2 pcs. or grapefruit 200-300 g;
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Dinner
Salad with fresh vegetables and greens dressed with vegetable oil 200g.
Seafood (shrimps, squids, mussels) or tuna (canned) 100g Green tea;
Day 13
Total per day – 1313.2 Cal
fats – 43.7
carbohydrates – 152.6
proteins – 71.9
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1st Breakfast 
Porridge of oats Oatmeal; Dried fruits and nuts or grated apples, cinnamon and honey 200g; Green tea;
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2nd Breakfast
Green smoothie or green apple 200-300 g;
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Snack
Grain bread 30g or breads; 30 g cheese; 50 g avocado; Coffee (tea)
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Lunch
Boiled fish soup (200 g) or cauliflower fish (200 g) Salad with leaf lettuce, greens, sweet bell pepper, tomato, dressed with lemon juice and olive oil 200g.
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Snack Fruit (berries) 200-300g;
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Dinner String beans (or broccoli) boiled and baked in an egg 200-300 grams. Egg Green tea;
Day 16
Total per day – 1311.5 Cal
fats – 48
carbohydrates – 123.8
proteins – 89.4
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1st Breakfast
Scrambled eggs with greens 2 eggs; spinach; Bell pepper; Coffee (tea);
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2nd Breakfast
Apple and carrot juice or green apple 200-300 g.
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Snack
Marshmallow 50g + coffee (tea)
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Lunch
Fresh cabbage salad with carrots and fresh cucumber, dressed with vegetable oil 200g; Cholodets or meat (tongue) filling 100 g; Boiled (baked) potatoes 100 gr.
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Snack Fruit (berries) 200-300 gr;
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Dinner
Salmon or cod baked with broccoli, 200-300 g. Green tea;
Day 19
Total per day – 1609.3 Cal
fats – 75.2
carbohydrates – 129.2
proteins – 92.3
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1st Breakfast 
Boiled egg, 1-2 eggs or scrambled eggs; A sandwich with cheese (30g), avocado, tomato;
A glass of tomato juice or a glass of smoothie: cucumber + yogurt + herbs.
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2nd Breakfast
Coffee (tea)
Marmalade 50g.
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Snack Nuts (walnut, almond, cashew) or seeds 50g.
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Lunch
Broccoli soup puree 200g Sushi or pilaf with beef or chicken 200 g
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Snack Kiwi 2 pcs. or grapefruit 200-300g;
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Dinner
Salad with fresh vegetables and greens dressed with vegetable oil 200g. Seafood (shrimps, squids, mussels) or tuna (canned) 100g Green tea;
Day 22
Total per day – 1985.5 Cal
fats – 103.4
carbohydrates – 183.5
proteins – 66.7
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1st Breakfast
Oatmeal porridge Oatmeal; Dried fruits and nuts or grated apples, cinnamon and honey 200g; Green tea;
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2nd Breakfast Green smoothie or green apple 200-300g
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Snack Fruit (berry) jelly 100-150 g. Coffee (tea);
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Lunch
Chicken broth with noodles 150g. Liver (or meat or poultry) cutlets 100 g; Salad with cod liver (200 g) egg;
cheese;
fresh cucumber;
herbs and green onions.
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Snack Fruit (berries) 200-300 grams;
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Dinner Salad with fresh vegetables and herbs dressed with vegetable oil 200g. Seafood (shrimps, squids, mussels) or tuna (canned) 100g Green tea;
Day 25
Total per day – 1401.6 Cal
fats – 36.4
carbohydrates – 182.8
proteins – 76.4
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1st Breakfast
Porridge Porridge of 3-5 cereals on water or milk; Grain muesli with nuts or dried fruits 200 g; Green smoothie 200 g;
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2nd Breakfast
Green apple 200 g;
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Snack Coffee (tea) 50g marmalade.
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Lunch Cold beer 200g or vegetable stew 200g; Chicken fillet baked with cheese 150g.
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Snack Fruit (berries) 200-300 gr;
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Dinner Sea kale and white cabbage;
Beet (boiled or raw), dressed with lemon-olive dressing 200g + seafood 100g Green tea.
Day 28
Total per day – 1417.8 Cal
fats – 30.1
carbohydrates – 179.4
proteins – 91.2
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1st Breakfast
Scrambled eggs with greens: 2 eggs; spinach; Bell peppers; Green smoothie 200 g;
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2nd Breakfast Fruit (berry) jelly 100-150 g. Coffee (tea);
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Snack Green apple 200g.;
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Lunch
Spaghetti Bolognese 150g. Salad with fresh vegetables and greens, dressed with vegetable oil, 200g.
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Snack Kiwi 2 pieces or grapefruit 200-300 grams.;
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Dinner Salmon or cod baked with broccoli, 200-300 g. Green tea;
Day 2
Total per day – 1599.9 Cal
fats – 80.3
carbohydrates – 145.8
proteins – 62.3
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1st Breakfast 4-5% cottage cheese with dried fruit or 1-2 tsp. honey 200g. Coffee (tea).
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2nd Breakfast 2-3 loaves of bread; Avocado 50-100 g.
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Snack Nuts (walnut, almond, cashew) or seeds 50g.
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Lunch
Vegetarian bean (pea) soup onions; carrots 200 g; Greek salad with fresh vegetables; Olive oil;
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Snack Fruit (berries) 200-300 g;
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Dinner Sea kale and white cabbage; Beet (boiled or raw), dressed with lemon-olive dressing 200g + seafood 100g Green tea.
Day 5
Total per day – 998.4 Cal
fats – 23.8
carbohydrates – 149.5
proteins – 43.1
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1st Breakfast
Porridge of oats Oatmeal; Dried fruits and nuts or grated apples, cinnamon and honey 200g; Green tea;
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2nd Breakfast
Green smoothie 200 g
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Snack Coffee (tea) 50g marmalade
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Lunch Broccoli puree soup 200g Greek-style fish (stewed with onions, carrots, tomatoes) 200g.
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Snack
Fruit (berries) 200-300g;
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Dinner
Salad with fresh vegetables and herbs with pine nuts,
dressed with vegetable oil 200-300g. Green tea.
Day 8
Total per day – 1711.4 Cal
fats – 83.2
carbohydrates – 128.4
proteins – 102.5
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1st Breakfast Buckwheat porridge with butter (200 g). Apple carrot juice.
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2nd Breakfast Fruit (berry) jelly 100-150 g. Coffee (tea);
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Snack
Glass of kefir or tomato juice.
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Lunch
Salad with fresh cabbage, carrots and apple, dressed with vegetable oil. 200g; Beef jam or cold cuts 100-150 g; Chicken broth with meatballs 150 g;
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Snack Fruit (berries) 200-300 grams;
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Dinner Broccoli, baked in egg and cheese 200-300 g. Green tea;
Day 11
Total per day – 1464.3 Cal
fats – 69.8
carbohydrates – 107.2
proteins – 96.4
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1st Breakfast Boiled egg, 1-2 eggs; A sandwich with cheese and tomato; Coffee (tea)
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2nd Breakfast A glass of tomato juice or a glass of smoothie.
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Snack Coffee (tea) 50g marmalade.
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Lunch
Fresh cabbage soup with beef ribs 200g (you can add 1 tbsp. sour cream). Vegetables stewed with rice, 150g.
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Snack Green apple 200-300g;
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Dinner
Salad with fresh vegetables and greens, dressed with vegetable oil 200g; Chicken breast (boiled, baked) 100g. Green tea;
Day 14
Total per day – 1464.3 Cal
fats – 59.3
carbohydrates – 109.9
proteins – 79
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1st Breakfast 4-5% cottage cheese with dried fruit or 1-2 tsp. honey 200g. Smoothie with berries yoghurt and oat flakes 200 g.
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2nd Breakfast Fruit (berry) jelly 100-150 g. Coffee (tea);
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Snack
Snack Nuts (walnuts, almonds, cashews) or seeds 50 g.
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Lunch Salad with fresh vegetables and greens, dressed with vegetable oil 200 g; Stuffed cabbage rolls (or stuffed pepper) 200g + sour cream 30-50g.
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Snack
Kiwi 2 pcs. or grapefruit 200-300 g;
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Dinner
Vegetable stew with zucchini and mushrooms 200-300g Green tea.
Day 17
Total per day – 980.3 Cal
fats – 21.5
carbohydrates – 121.9
proteins – 65.4
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1st Breakfast 4-5% cottage cheese with dried fruit or 1-2 tsp. honey 200g. Green smoothie 200g or grain toast with avocado 100g + green tea.
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2nd Breakfast Coffee (tea) 50g of marmalade
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Snack Fruit (berries) 200-300g;
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Lunch
Beef broth with green peas or lentils, carrots and celery root 200g. Vegetable pilaf 150g.
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Snack
A glass of tomato juice or kefir;
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Dinner
Sea kale salad: Sea kale + white cabbage; green peas (canned); boiled egg; Vegetable oil 200-300 grams; Green tea;
Day 20
Total per day – 1358.8 Cal
fats – 68.1
carbohydrates – 96.6
proteins – 83.6
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1st Breakfast 
Salad (dressed with lemon juice and vegetable oil, 200 g) carrot; apple; celery; walnuts; Cheese curd or sour cream jelly 150 g Green tea;
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2nd Breakfast Coffee (tea)
Chocolate 20g.
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Snack Apple and carrot juice 200-300g.
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Lunch
Buckwheat porridge with butter (10g) 150g. Liver (or meat or poultry) cutlets 100 g. Fresh vegetables 100g.
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Snack glass of kefir;
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Dinner
Sea-kale salad seaweed + white cabbage green peas (canned); Boiled egg; Vegetable oil 200-300 grams; Green tea;
Day 23
Total per day – 1334.1 Cal
fats – 56.9
carbohydrates – 107.2
proteins – 89.2
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1st Breakfast 
Pancakes with cottage cheese 200 g;
Yogurt 100 g; Coffee (tea);
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2nd Breakfast Apple and carrot juice.
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Snack Nuts (walnut, almond, cashew) or seeds 50g.
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Lunch
Stewed cabbage (can be with mushrooms) 200g; Chicken fillet baked with cheese 150g.
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Snack Fruit (berries) 200-300 gr;
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Dinner
Seaweed salad: seaweed + white cabbage; green peas (canned); Boiled egg; Vegetable oil 200-300 grams; Green tea;
Day 26
Total per day – 1336.6 Cal
fats – 57.3
carbohydrates – 107.4
proteins – 91.4
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1st Breakfast 4-5% cottage cheese with dried fruit or 1-2 tsp. honey 200g.
Green smoothie 200g or grain toast with avocado 100g + green tea.
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2nd Breakfast
2nd Breakfast Fruit (berry) jelly 100-150g. Coffee (tea);
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Snack Nuts (walnut, almond, cashew) or seeds 50g.
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Lunch Fresh cabbage salad with carrots and fresh cucumber dressed with vegetable oil 200g; Cholodets or meat (tongue) stuffing 100 g; Boiled (baked) potatoes 100 gr.
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Snack Fruit (berries) 200-300 gr;
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Dinner
Salad with fresh vegetables Greens; vegetable oil; Boiled egg 1 pc; Green tea;
Day 29
Total per day – 1615.1 Cal
fats – 81.3
carbohydrates – 98.6
proteins – 109.1
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1st Breakfast 4-5% cottage cheese with dried fruit or 1-2 t. honey 200g. Green smoothie 200g or grain toast with avocado 100g + green tea.
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2nd Breakfast Coffee (tea) Marmalade or marshmallow 50g.
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Snack Nuts (walnuts, almonds, cashews) or seeds 50 g.
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Lunch
Shish kebab (or baked meat) of lean pork or beef or chicken breast 200g. Grilled or fresh vegetables 200g.
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Snack Kiwi 2 pcs. or grapefruit 200-300g;
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Dinner Greek salad with fresh vegetables 200-300g Green tea.
Day 3
Total per day – 1122.9 Cal
fats – 45.3
carbohydrates – 106.6
proteins – 63.3
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1st Breakfast Buckwheat porridge with butter (10 g) or with sauteed in sunflower oil onions, carrots and mushrooms 200 g. Coffee (tea).
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2nd Breakfast
Green smoothie 200g.
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Snack Nuts (walnut, almond, cashew) or seeds 50g.
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Lunch
Fresh vegetables salad with seafood or tuna dressed with lemon and olive dressing 200g. Champignons stewed with onions, carrots, yogurt or sour cream 150 g.
————————————————————————————————————————- Fruit (berries) 200-300g;
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Dinner
Stewed green beans, could be with tomato and bell peppers 200-300 grams; Green tea.
Day 6
Total per day – 1040.6 Cal
fats – 46.2
carbohydrates – 82.4
proteins – 63.5
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1st Breakfast 4-5% cottage cheese with dried fruit or 1-2 t. honey 200g. Coffee (tea).
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2nd Breakfast Fruit (berry) jelly 100-150 g.
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Snack Nuts (walnut, almond, cashew) or seeds 50g.
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Lunch Broccoli soup puree 200g Vegetable pilaf or sushi 200g.
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Snack Fruit (berries) 200-300g;
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Dinner Sea kale and white cabbage Beet (boiled or raw), dressed with lemon-olive dressing 200g + seafood 100g. Green tea.
Day 9
Total per day – 1608.6 Cal
fats – 78.9
carbohydrates – 127.8
proteins – 92.7
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1st Breakfast
Scrambled eggs with greens 2 eggs; spinach; Bell peppers; Carrot and seltzer juice;
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2nd Breakfast Coffee (tea) 50g of marmalade.
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Snack Nuts (almonds, cashews, walnuts) or pumpkin seeds 50g.
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Lunch
Chicken broth with meatballs 150g; Spaghetti with cheese, tomato paste and basil 200g.
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Snack Fruit (berries) 200-300g;
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Dinner Salad with fresh vegetables and herbs dressed with vegetable oil 200g. Baked with greens sea fish (salmon, cod, mackerel) 150g. Green tea;
Day 12
Total per day – 2028.4 Cal
fats – 108.6
carbohydrates – 137.8
proteins – 116.4
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1st Breakfast 
Cottage cheese casserole with dried fruit or cheesecakes 200 g. Greek yogurt 100g Coffee (tea);
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2nd Breakfast
Smoothie with berries and banana or banana 200-250g
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Snack Nuts (almonds, cashews, walnuts) or pumpkin seeds 50g.
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Lunch Fresh cabbage soup with beef ribs 200g (you can add 1 tbsp. sour cream). Poultry Stuffing 100 g Cucumber 100 g.
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Snack Kiwi 2 pcs. or orange 200-300 g;
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Dinner
Sea cabbage salad seaweed + white cabbage; Green peas (canned); Boiled egg; Vegetable oil 200-300 grams; Green tea;
Day 15
Total per day – 1590.5 Cal
fats – 104.8
carbohydrates – 98.4
proteins – 52.3
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1st Breakfast Buckwheat porridge with butter (10 g) or with sauteed in sunflower oil onions,
carrots and mushrooms 200 g. Green tea.
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2nd Breakfast Fruit (berry) jelly 100-150 gr. Coffee (tea);
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Snack Green smoothie or green apple 200-300 grams;
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Lunch
Chicken broth with vegetables 200g. Cod liver salad egg cheese; fresh cucumber; greens and green onions.
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Snack A glass of tomato juice or kiwi 2 pcs;
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Dinner Salad with fresh vegetables and greens, dressed with vegetable oil 200g. Pour or baked fish 100-150 grams. Green tea;
Day 18
Total per day – 1181.6 Cal
fats – 32.9
carbohydrates – 150.2
proteins – 60.4
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1st Breakfast
Porridge Porridge of 3 to 5 cereals with water or milk; Grain muesli with nuts or dried fruits 200 g; Green smoothie 200 g;
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2nd Breakfast Fruit (berry) jelly 100-150 g. Coffee (tea);
————————————————————————————————————————-
Snack Fruit (berries) 200-300g;
————————————————————————————————————————-
Lunch Beef broth with green peas or lentils, carrots and celery root 200g. Salad with tomatoes and mozzarella cheese with basil,
dressed with olive oil and lemon juice, 200g.
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Snack Glass of kefir.
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Dinner
Fish baked with vegetables, 200-300 grams; Green tea.
Day 21
Total per day – 1467.8 Cal
fats – 34.2
carbohydrates – 185.4
proteins – 94.1
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1st Breakfast Cheese casserole with dried fruit or cheesecakes 200 g. Greek yogurt 100g Coffee (tea);
————————————————————————————————————————-
2nd Breakfast Smoothie with berries and banana or banana 200-250 g
————————————————————————————————————————-
Snack Coffee (tea) 50g marmalade.
————————————————————————————————————————-
Lunch Chicken broth with noodles 150g. Liver (or meat or poultry) cutlets 100g; Green salad, dressed with vegetable oil, 150g.
————————————————————————————————————————-
Snack Green apple 200g Kiwi 2 pcs;
————————————————————————————————————————-
Dinner Green beans (or broccoli) boiled and baked in egg 200-300g. Egg Green tea;
Day 24
Total per day – 1410.6 Cal
fats – 79.9
carbohydrates – 75.4
proteins – 87.2
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1st Breakfast
Scrambled eggs with greens 2 eggs; spinach; Bell peppers; Carrot and seltzer juice;
————————————————————————————————————————-
2nd Breakfast Fruit (berry) jelly 100-150 g. Coffee (tea);
————————————————————————————————————————-
Snack Nuts (walnuts, almonds, cashews) or seeds 50 g.
————————————————————————————————————————-
Lunch Fresh cabbage stew with ribs 200g or cabbage stew with ribs 200g. Green salad; avocado; Shrimps with lemon and olive dressing 200g.
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Snack Fruit (berries) 200-300 g;
————————————————————————————————————————-
Dinner Vegetable stew with zucchini, bell peppers, beans or peas (frozen mix can be used) 200-300g. Green tea.
Day 27
Total per day – 1826 Cal
fats – 96.7
carbohydrates – 130.1
proteins – 96.9
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1st Breakfast
Salad (dressed with lemon juice and vegetable oil, 200g) carrot; apple celery; walnuts; Cottage cheese or sour cream jelly 150g Green tea;
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2nd Breakfast 2-3 loaves of bread; Avocado 50-100 g.
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Snack A glass of kefir or tomato juice.
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Lunch
Buckwheat porridge with butter (10g) 150g. Chicken stomachs stewed with onions, carrots and sour cream or beef stroganoff 150g;
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Snack Kiwi 2 pcs. or grapefruit 200-300 g;
————————————————————————————————————————-
Dinner
Kefir okroshka with greens, cucumber, green onions and eggs or seaweed salad + white cabbage + green peas (canned) + boiled egg, dress with vegetable oil 200-300g. Green tea.
Day 30
Total per day – 1690.8 Cal
fats – 106.6
carbohydrates – 104
proteins – 69.9
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1st Breakfast Buckwheat porridge with butter (10 g) or with onions, carrots and mushrooms sauteed in sunflower oil. Green tea.
————————————————————————————————————————-
2nd Breakfast Fruit (berry) jelly 100-150 gr. Coffee (tea);
————————————————————————————————————————-
Snack Green smoothie or green apple 200-300 grams;
————————————————————————————————————————-
Lunch Chicken broth with vegetables 200g. Cod liver salad egg cheese; fresh cucumber; greens and green onions.
————————————————————————————————————————-
Snack A glass of tomato juice or kiwi 2 pcs;
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Dinner Salad with fresh vegetables and greens, dressed with vegetable oil, 200 g; Poured or baked fish, 100-150 g. Green tea;