1 zuva
Mangwanani
Iwe unoda kunwa kapu yetimu yetimu.
Kwekudya chamangwanani
Idya bhanka 1, 150 ml yogashi, 150 ml yemusi wearangi.
Snack
50 magmita emakamuri akachengetwa cheese,
pamwe nechikamu che rye rye crispy chingwa.
Yechipiri kudya mangwanani
Saladi yeBasil yakapwanyika neFrench (seasoning for sald dressing from olive oil, vinegar and mustard), kuwedzera makungu, sweet pepper, tomato, lettuce mashizha.
50 gramu weomai cheese,
2 zvingwa nefurawa yega yega, ine margarine yakaderera-mafuta,
Apple kana peach.
Snack
A cup of herbal tea,
15 gramu yemaruva ezuva.
Kudya
Chikamu chiduku chechiki yakabikwa kana yakakangwa,
75 gramu yemamate,
Saladi: ½ apuro, 1 girasi yewaini, 1 dessert spoon yeka-calorie mayonnaise, 12 nuts of walnuts, 1 pisipuni yeamuoni, 1 dessert spoon yemuga yogurt, parsley yakagurwa kuti inonaka
Kana kushandiswa kwekuku muuchi ne 5 maspuniji ejisi tsvuku,
Kana kushanda kwekuku nefuroni
225 gramu yehute.
2 zuva
Mangwanani
Chibereko chaiyo.
Breakfast breakfast
Chibereko chesavhani yebhanana, apuro, chinanaini, kiwi kana sitirobheri, zvisikwa zvevhuni, chiyero chose chinofanira kuva 275 gramu,
50 gramu ye homemade cheese kana cottage cheese,
Rimwe teaspoon yeuchi.
Snack
Maviri mabhisiki matsva uye 1 dessert spoon yepanut butter.
Yechipiri kudya mangwanani
Saladhi yakangofanana neyezuva rimwe,
½ musviki weccado
Chikamu chiduku chechingwa ne bran uye margarine.
Snack
Zvibereko yoghurt
Kudya
175 gramu dzehove dzegungwa, dzakabikwa kana dzakabikwa,
100 mbatata mu "uniform"
75 gramu emahairi akabikwa uye 150 magamu emu broccoli muto, dururira jisi rose,
Kana kuti magiramu 100 emu broccoli, 75 magamu emazambique uye mahove ehove akabikwa,
Kana kuti magiramu zana emazambatari uye chikamu chechidimbu mu mushroom sauce, 75 gramu emaharage, 1 kiwi kana machungwa nechisarudzo.
3 zuva
Mangwanani
Girasi yetimu chai.
Breakfast breakfast
½ mazambiringa,
mune 100 ml yemukaka wakaderera-mafuta, 35 gramu yemafungiro asina kusimbiswa,
Snack
50 gramu yekottage cheese kana yakashongedzwa cheese,
2 mazuva uye 1 stalk yewaini yevhu.
Yechipiri kudya mangwanani
Ivha yehavha yatinopfeka pahizha re lettuce, lettuce 1 kipuniko pasi-calori mayonnaise,
parsley kana watercress kuti igadzirwe.
Chidimbu chechingwa ne margarine yechiedza.
One orange.
Kudya
Rimwe gwayana rakaonda rakaonda, rakabikwa pane grill,
100 gramu epaezi,
75 magmita emazamu asina kuvezwa,
100 gramu yemakaroti,
2 maspuniki mint sauce
Kana kushumira mhuka yemombe yakakangwa,
75 gramu yemamate,
Boka remavara,
1 apulo kana 100 gm cherries.
4 zuva
Mangwanani
100 ml yemusi wearangi.
Breakfast breakfast
150 gramu ema apricots akaomeswa kusvika soak uye kuvhunga, kudira zana magamu e yogurt kana kefir,
Snack
Rimwe bhisikeji itsva nemakucheka,
50 gramu yemukaka wakakora-mafuta.
Yechipiri kudya mangwanani
225 gramu yehute,
75 gramu yehuku yakabikwa,
Saladi nebasil inopwanyika, kubva mumakango uye tomato,
Mumwe mupumburu webhanhire nemargarine
kana kushandiswa kwemucheka uye huku.
Snack
One orange
Kudya
½ mazambiringa,
175 gramu yehutta kana 100 gm ya saumoni fillet yakabikwa muchoto kana mukoko,
100 gramu epaezi,
75 gramu yemapatatisi uye 10 gm etirasi, yakasaswa nemuchero wemarimu kuti inwe
Kana imwe chikamu chegomba, 75 gramu yemamate, yakadururirwa pamusoro pemargarine yakanyungudutswa, dill uye 75 gramu emazai,
100 gm cherries, raspberries, strawberries uye kiwi imwe.
5 zuva
Mangwanani
Mukombe wetimu yemon
Breakfast breakfast
35 gramu yezviyo zvisina kushandiswa mumukaka wakadzika.
Snack
Rimwe rorineni uye 225 gramu yevhuni,
25 gramu eEdem cheese
Yechipiri kudya mangwanani
Saladi ye-50 gm e sardine mumafuta kana tini mumafuta, ine apuro, celery uye cucumber yakagurwa,
100 gramu yepasika yakabikwa, yakasvibiswa neonda "French seasoning", neparsley yakakoswa uye yakashongedzwa nemashizha ekutukuta.
Snack
Slice yevhuta kana vhuni,
Cottage cheese nemichero.
Kudya
Chikafu chiduku chinenge chisina ganda, chakadururira musanganisi we 1 dessert spoon yeupfu uye 50 ml yega yega yega yogurt, yose inobha muchoto kwemaminitsi 45 kana grill 30 minutes,
75 gramu yemupunga wakabikwa wakabikwa,
2 tablespoons yakakangwa cucumber ne yogurt kana yogurt,
1 tamati, yakakanyiwa nebasil yakakoswa
Kana kushandiswa kwekuku, nekatapira yakagadzirwa,
Kana imwe inoshanda yehutu mu sherry. Yakashanda nemagiramu 100 emazambique, saladhi miriwo, yakasanganiswa nemuchero wemonamu.
6th day
Mangwanani
100 ml yemusi wearangi.
Breakfast breakfast
150 ml yepasi-koriori yogurt, yakashongedzwa nezvidimbu zve kiwi, 100 gm raspberries kana strawberries, pamwe nemigiramu 15 e oatmeal.
Snack
Rye yechingwa ne dessert imwe yeputi yepanut butter.
Yechipiri kudya mangwanani
Slice yevhuta kana vhuni,
Saladi yemashigamu makumi mashanu asina maruva asina kuiswa kana mavara emhasukisi, 25 magamu emazuva akachekwa, 175 gramu earroti, gramu ya 50 ml yemusi wearangi uye 1 dessert yemafuta emuorivhi, yakasaswa pepper,
Bun yebazi.
Snack
Banana kana orange.
Kudya
100 gramu yeaonda yakagadzirirwa nyuchi,
50 gramu yemamate,
100 gramu yeholiflower,
100 gm grated turnips kana rutabaga,
100 gramu yemadhorodhi,
Dheidhe spoon ye grated horseradish,
Dya kubva hafu yekapu yemucheka wemuviri, kubva pamusi we nyama uye imwe teaspoon yeupfu
Kana chikamu chewa mushroom pilaf,
Kana kuti kushumira nyama yemombe yakabikwa.
Zuva 7
Mangwanani
A kapu yemichero yeti
Breakfast breakfast
½ mazambiringa,
Boiled egg,
Rye chingwa ne margarine.
Snack
Curd and peach.
Yechipiri kudya mangwanani
50 gm ya cheese,
Zvimedu zviviri zvakasanganiswa midzi tomato, nebasil yakagadzirwa.
Dheidhe spoon yamafuta eorivhi, lettuce mashizha kuti aite.
Snack
Rye yechingwa ne 50 gramu yezinga rakasanganiswa,
Maruva.
Kudya
Zvinyorwa zviviri zvinokwana kana magiramu 100 emukati wechingwa zvakabikwa muzinga rinopisa mune imwe teaspoon yegorosi yamafuta kana grilled.
75 gramu yemamate,
Rimwe tomato,
50 gramu yehhandi,
150 gramu emu broccoli
Iyo yakave yakagadzirwa kubva ku 1 teaspoon yegorosi, 1 teaspoon yekutanidza nyanya, mvura shomanana, 25 ml yewaini tsvuku, kubva mujisi mushure mekudya nyama.
Kana chikamu chechizinga chakaomeswa uye 4 maspuniki erayisi yakabikwa yakabikwa,
Kana kushandiswa kwepurasitiki yakakanyiwa nemashizha emadhorodhi,
Girazi reimwe yewaini yakaoma kana 50 gramu e-ice cream.
Zuva 8
Mangwanani
A kapu yemichero yeti.
Breakfast breakfast
150 gramu ye yogurt yemhuka kana kefir yakasanganiswa nepuniki yeuchi uye 175 gramu yemuchero mutsva.
Snack
25 gramu emaapuriki akaomeswa kuti asvike kana kubika,
Banana.
Yechipiri kudya mangwanani
Zvingwa zviviri zvegaini nemargarine,
Saladi yechizi nemichero, sanisa magiramu zana emucheka wemavhodonon kana mavhononi nemashigamu makumi mashanu eEdem cheese, chingava chinamapinapple yakakonzerwa, makiramu 150 emakucheka akachekwa ndokusasa juisi yose yemurosi ndokusasa nechine ginger. Dzokai neparsley yakasarudzwa.
Snack
Orange and curd nemichero.
Kudya
175 gramu eonda codfish kana hake yakabikwa mumashizha,
100 gm ya tomato uye 100 magamu emuti wakanaka pepper uye 1 dessert spoon yemafuta emichero,
75 magamu erayisi yakabikwa
Kana imwe inoshandisa hove shish kebab uye mashupuni matatu erayisi yakabikwa
kana chikamu chinoputika nemucheka mutsvuku, 75 magamu emu broccoli uye 100 g yematata.
Zuva 9
Mangwanani
Mukombe wetimu yemon.
Breakfast breakfast
Zvakadai sezuva rimwe
Snack
Rye bread,
A ndiro ye celery uye 50 gramu yekottage cheese,
Yechipiri kudya mangwanani
Chiremba chechiGiriki: sanisa magiramu 75 eatuni (sprat, sardine) uye imwe yega, yakagadzirwa mazai, 75 gramu yemamateke akabikwa, 75 gramu yemaperesi kana nyemba, 100 gm evhadhiji, 1 tatoti, yakagurwa uye yakadururwa neFrench.
Snack
The orange,
Peach kana apuro.
Kudya
100 magamu ehuku yakabikwa isina ganda,
Tomato uye 150 gramu emarejikiti fry ne dessert spoon yemafuta emichero,
75 magamu emuti wakanaka,
75 gramu emaharage,
Teaspoon yeupfu yeupu inofanira kubikwa nyama.
Kana kushandiswa kwekuku ne nut muteu,
Kana kushandiswa kwemapfupa akafukidzwa nemashizha emadhoro uye 50 gramu yemamate.
10th day
Mangwanani
A kapu yemichero yeti.
Breakfast breakfast
Same sezuva rechipiri.
Snack
1 stalk yewainiyumu uye 50 gramu yekottage cheese.
Yechipiri kudya mangwanani
Chidimbu chechingwa ne margarine,
Saladi: 50 gramu emazai, 100 gramu emaharage, 75 magamu emazana emakona ediki, vose viraira zvishoma ndokubva varaira, uwedzere makirogiramu makumi mashanu emakwenzi, uwedzere kefir kana kuti pasi-calori yekate, ugovhengana neka dessert ye mayonnaise, juisi yemononi uye pinch pepper.
Snack
Rye yechingwa uye dhesi yehuta yepeanut butter.
Kudya
Chikoro chinobva kune nyama yakaonda, inenge 150 gramu, teaspoon ye soy sauce uye tomato puree,
25 magamu emuEdheni chechi,
100 gramu yematekate yakakandwa muyunifomu,
150 gramu yeAubergines, iyo inopisa nekadert spoon yemafuta emichero,
Kana imwe yakashanda yepuroplant yakakanyiwa,
Kana kuti chikamu chemutton shish kebab nekate, ne saladi yaTamate uye mashupuni 6 erayisi tsvuku (yakabikwa).
Zuva 11
Mangwanani
Mukombe wetimu yemon.
Breakfast breakfast
Same sezuva rechitatu.
Snack
Celery slice uye 25 gramu eEdem cheese.
Yechipiri kudya mangwanani
350 gm lentil homemade soup,
Maruva.
Snack
25 gramu yemvura yezuva.
Kudya
100 gm eonda gwayana rakabikwa mumashizha ne teaspoon ye dill yakakodzwa uye 50 gramu yakatswa Bulgarian pepper,
100 gm ya broccoli,
100 gramu emaharage
Kana imwe inoshandiswa yevheta neypplant, 75 gramu yepasta kana 75 gramu erayisi yakabikwa,
175 gramu yemichero uye 25 ml ye yogurt kana 25 ml ye-fat-cream cream.
12th day
Mangwanani
100 ml yemusi wearangi.
Breakfast breakfast
Same sezuva rechina.
Snack
Banana.
Yechipiri kudya mangwanani
½ mukana wekuzadza 50 gramu yemakumbo nyama, 1 teaspoon juisi uye 1 tablespoon pasi-calori mayonnaise. Patafura, shandisa mawere mashizha, nechikamu chevhuni, shandisa parsley kubva kumusoro.
Snack
1 rorineni kana mukombe weSrawberry,
Cottage cheese.
Kudya
Pa-10 gramu etirea kusvika fry an omelet kubva mazai maviri, 75 gramu emawaini akabikwa uye 50 magamu emugorosi,
Saladhi kubva pamiti,
Chikamu chechingwa ne margarine
Kana chikamu chekazinga mazai
Kana kuti chikamu chezucchini yakabikwa.
Zuva 13
Mangwanani
Mukombe wetimu yemon.
Breakfast breakfast
Sezuva re5.
Snack
The orange,
15 gramu yemaruva ezuva.
Yechipiri kudya mangwanani
Chimwe chekudya chekudya chesadidhi,
2 rye chingwa uye 50 gramu chechi "Bree".
Snack
50 gm mazambiringa kana cherry,
Mumwe apuro.
Kudya
Chimwe chiduku chiduku (anenge 200 gramu) pa 1 teaspoon yewairi yemafuta, yakabikwa,
25 magamu emaruva omuamanda,
50 gramu evechidiki mbatata,
75 gramu yeminopinashi yakaoma kana bhinzi,
75 gramu epaezi
Kana kuti kushandiswa kwesaumoni nemuchero wemononi nekamu, mbatatisi uye 75 gramu dzetani nyuchi.
Zuva 14
Mangwanani
100 ml yemusi wearangi.
Breakfast breakfast
Same sezuva rechitanhatu.
Snack
2 vanokonzera ne dessert imwe spoon yepanut butter.
Yechipiri kudya mangwanani
Saladhi kubva kune lettuki mashizha, yakasvikwa celery, makomikeri uye bell tsvina uye 50 gramu e grated Edem cheese,
Rimwe rye chingwa ne margarine.
Snack
Apple,
Cottage cheese nemichero.
Kudya
Nyuchi yakabikwa kana yakabikwa, yakakanyiwa negorosi yegoriki uye teaspoon yevhu rosemary,
100 gramu yepinashi ine sipinashi uye karoti,
75 gramu emaharage,
75 magamu erayisi yakabikwa
Kana kushandiswa kwehuku ne ginger,
Kana chikamu chechiropa newaini, 75 gramu yemamatekita, 75 gm sipinashi,
Maruva.
Zuva 15
Mangwanani
A kapu yemichero yeti.
Breakfast breakfast
Same sezuva rechinomwe.
Snack
Zvishoma-mafuta muchero yogurt,
The apple.
Yechipiri kudya mangwanani
Saladi yegrimamu 50 yemazai, magiramu 100 emu broccoli, 50 gramu yebhero pepper, 25 magamu emuarumondi, mashizha emupinashi, wedzera imwe yepuniki yemafuta emuorivhi yakavhenganiswa nezvinonhuwira uye juisi.
One orange.
Snack
50 magmita emakamuri akachengetwa cheese,
Zvingwa zviviri zvegaini nemargarine.
Kudya
150 gramu eonda nyuchi,
75 gramu emaharage,
50 magmita emazamu, 10 gm etirea
Kana kushandiswa kwekucheka nemasitadhi, nyemba, mbatatisi, pasina bhotela,
225 magiramu ezvibereko zvakasiyana.
Iye zvino tava kuziva kuti tingagadzirisa sei chikafu chepabonde chichibatsiro nekubatsirwa nemudumbu. Kucherechedza kudya uku kwemazuva gumi nemashanu, unogona kurasikirwa nehutano pamwe nekubatsirwa kwemudumbu uye kuita kuti muviri wako ugare.