Breakfast: a couple of dried bread rolls. Fruit salad with yogurt. Or a vegetable salad with vegetable oil. 100 g of cottage cheese (cottage cheese). Tea, coffee, you can use it with milk.
Second breakfast: 100 g of berries (fruits). Natural juice.
Lunch: Soup (lean, fish, vegetable soup-puree, or in low-fat broth). About 150 g of fish, turkey or chicken (not fried). Baked or stewed. No "delicious" skins and crusts! For example, salmon shish kebab or turkey stew. Salad (fresh vegetables only!) With vegetable (olive) oil. Garnish with a maximum of four tablespoons. It is preferable to abandon it altogether, replacing it with a larger portion of salad. Or stewed vegetables.
Afternoon snack: 100 g of berries or fruit. Tea-coffee, juice or water. You can use low-fat yogurt.
Dinner: a couple of dried loaves of bread. Any vegetables. It is better if you follow the "tradition": fresh vegetables and vegetable oil. 100 g of cottage cheese or cottage cheese, plus a boiled egg. Boiled (baked) chicken (turkey) breast. Or boiled (stewed) fish. Drink optional.
Відповідь:
Breakfast: a couple of dried bread rolls. Fruit salad with yogurt. Or a vegetable salad with vegetable oil. 100 g of cottage cheese (cottage cheese). Tea, coffee, you can use it with milk.
Second breakfast: 100 g of berries (fruits). Natural juice.
Lunch: Soup (lean, fish, vegetable soup-puree, or in low-fat broth). About 150 g of fish, turkey or chicken (not fried). Baked or stewed. No "delicious" skins and crusts! For example, salmon shish kebab or turkey stew. Salad (fresh vegetables only!) With vegetable (olive) oil. Garnish with a maximum of four tablespoons. It is preferable to abandon it altogether, replacing it with a larger portion of salad. Or stewed vegetables.
Afternoon snack: 100 g of berries or fruit. Tea-coffee, juice or water. You can use low-fat yogurt.
Dinner: a couple of dried loaves of bread. Any vegetables. It is better if you follow the "tradition": fresh vegetables and vegetable oil. 100 g of cottage cheese or cottage cheese, plus a boiled egg. Boiled (baked) chicken (turkey) breast. Or boiled (stewed) fish. Drink optional.
Пояснення: