Usuku olungu-1
Ekuseni
Udinga ukuphuza indebe yetimu lemon.
Ukudla kwasekuseni
Yidla ibhanana elilodwa, 150 ml yogurt, 150 ml ijusi orange.
Snack
Amagremu ama-50 we-cottage shizi ecindezelweyo,
nge slice rye isinkwa crispy.
Ukudla kwasekuseni kwesibili
isaladi ye-basil echotshoziwe ne-French seasoning (ukugqoka isaladi egqoka amafutha omnqumo, uviniga nesinaphi), engeza ukhukhamba, pepper elimnandi, utamatisi, amaqabunga e-ulethisi.
50 amagremu of ushizi kanzima,
2 amaqebelengwane kafulawa we-rye, ene-margarine ephansi,
Apple noma i-peach.
Snack
Ikomishi letiye,
15 amagremu ezinhlamvu ze-sunflower.
Ukudla
Ingxube encane yenkukhu ebisiwe noma egosiwe,
75 amagremu amazambane,
Isaladi: ½ i-apula, 1 i-stery stalk, i-dessert spoon ye-mayonise encane ye-calorie, amantongomane angu-12 we-walnuts, isipuni 1 samaji kalamula, i-dessert spoon ye-yogurt yemvelo, i-parsley eqoshiwe ukunambitha
Noma ukukhonza inkukhu uju nezipuni eziyi-5 zelayisi ensundu,
Noma ukukhonza yenkukhu nge-safron
225 amagremu we-melon.
2 usuku
Ekuseni
Isithelo sezithelo.
Ukudla kwasekuseni
Isaladi lesithelo sebhanana, i-apula, i-ananas, i-kiwi noma i-strawberry, iziqephu ze-melon, isisindo sesisindo kufanele sibe ngu-275 amagremu,
50 amagremu we ushizi owenziwe ngokwabo noma i-cottage shizi,
One isipuni uju.
Snack
Amabhisikidi amabili amasha kanye ne-dessert spoon 1 yebhotela le-peanut.
Ukudla kwasekuseni kwesibili
Isaladi lifana nalokho ngosuku olungu-1,
½ i-avocado ephakathi
Ucezu oluncane lwesinkwa nge-bran ne-margarine.
Snack
Izithelo zoghurt
Ukudla
175 amagremu ezinhlanzi zasolwandle, abilisiwe noma abanjwe,
Amazambane angama-100 "efanelwe"
Amagremu angama-75 amabhontshisi abilisiwe nama-gramu angu-150 omhluzi we-broccoli, uthele wonke ujusi kalamula,
Noma amagremu angu-100 e-broccoli, ama-gramu angu-75 amazambane nezinhlanzi eziphekwe ngezinhlanzi,
Noma amagremu angama-100 amazambane kanye nengxenye ye-mushroom sauce, amagremu angama-75 amabhontshisi, 1 kiwi noma i-orange ngokuzikhethela.
Usuku lwesithathu
Ekuseni
Ingilazi yetiyi lemon.
Ukudla kwasekuseni
½ amagilebhisi,
ngo-100 ml ubisi olunamafutha aphansi, ama-gramu angama-35 emicabango engaqinisekisiwe,
Snack
50 amagremu we-cottage shizi noma ushizi owenziwe,
Izinsuku ezingu-2 ne-stalk 1 yesilimo esidliwayo esinamagatsha anamanzi.
Ukudla kwasekuseni kwesibili
Iqanda elimnyama esigqoka iqabunga le-ulethisi, i-lettuce 1 isipuni esincane se-mayonise,
i-parsley noma i-watercress yokuhlobisa.
Ingcezu yesinkwa ne-margarine ekhanyayo.
I-orange eyodwa.
Ukudla
Inkukhu encane yegundlu elinyene, elithosiwe ku-grill,
100 amagremu we-peas,
75 amagremu amazambane aphethwe ngaphandle kosawoti,
100 amagremu of izaqathe abilisiwe,
2 amathisipuni mint sauce
Noma ukukhishwa kwenkomo enkomo,
75 amagremu amazambane,
Iqembu lamafutha,
1 apula noma 100 amagremu ama cherry.
Usuku olungu-4
Ekuseni
100 ml of juice orange.
Ukudla kwasekuseni
150 amagremu ama-apricot omisiwe ukuze agcobe futhi aqede, uthele amagremu angu-100 yogurt noma i-kefir,
Snack
I-biscuit entsha nekhukhamba, i-curd,
Ama-gramu angu-50 we-fat fat fat.
Ukudla kwasekuseni kwesibili
225 amagremu of ikhabe,
75 amagremu enkukhu abilisiwe,
Isaladi nge-basil echotshoziwe, kusuka kwamakhukhamba notamatisi,
Umqulu owodwa we-bran ne-margarine
noma ukukhonza irayisi kanye nesaladi yenkukhu.
Snack
I-orange eyodwa
Ukudla
½ amagilebhisi,
175 amagremu we-trout noma ama-gramu ayi-100 e-saumoni ephekwe kuhhavini noma esitsheni,
100 amagremu we-peas,
75 amagremu amazambane kanye nama-gramu ayi-10 webhotela, efafazwa ijusi lemonti ukuze unambitha
Noma ingxenye ye-trout, ama-75 amagremu amazambane, athulule phezu kwe-margarine encibilikile, i-dill nama-gramu angu-75 we-peas,
100 amagremu ama-cherries, ama-raspberries, ama-strawberries kanye ne-kiwi eyodwa.
Usuku olungu-5
Ekuseni
Ikomishi yetiye lemon
Ukudla kwasekuseni
Amagremu ama-35 wezitshalo ezingavunyelwe ukukhishwa ubisi.
Snack
I-orange eyodwa kanye no-225 amagremu we-melon,
Ama-gramu angu-25 e-Edem ushizi
Ukudla kwasekuseni kwesibili
Isaladi ye-50 amagremu we-sardine emafutheni noma i-tuna emafutheni, nge-apula, isilimo esidliwayo esinamagatsha anamanzi kanye nekhukhamba eqoshiwe,
Amagremu ayi-100 e-pasta abilisiwe, efafazwe "okunomsoco weFulentshi" onobuchopho, nge-parsley eqoshiwe futhi ehlotshiswe ngamaqabunga e-ulethisi.
Snack
Ucezu lwamakhabe noma ikhabe,
I-Cottage ushizi enezithelo.
Ukudla
Insaba encane yenkukhu ngaphandle kwesikhumba, ichithe ingxube ye-dessert 1 ye-ufulawa no-50ml wegour yogesi ephansi, yonke ibhake kuhhavini imizuzu engu-45 noma i-grill 30 imizuzu,
75 amagremu elayisi abilisiwe,
Izipuni ezimbili eziphekiwe ikhukhamba ne yogurt noma i-yogurt,
1 utamatisi, lisikiwe nge-basil eqoshiwe
Noma ukukhonza yenkukhu, nge-pepper eqoshiwe eqoshiwe,
Noma enye ekhonza i-turkey e-sherry. Wasebenza ngamagremu ama-100 amazambane, imifino isaladi, efafazwa ngamanzi kalamula.
Usuku lwesithupha
Ekuseni
100 ml of juice orange.
Ukudla kwasekuseni
150 ml yogurt ephansi-khalori, ehlotshiswe ngezingcezu zama-kiwi, amagremu angu-100 ama-raspberries noma ama-strawberry, kanye nama-gramu angu-15 we-oatmeal.
Snack
Isinkwa se-Rye nesipuni esisodwa se-dessert se-peanut butter.
Ukudla kwasekuseni kwesibili
Ucezu lwamakhabe noma ikhabe,
Isaladi lama-gramu angu-50 angenalutho noma amaqanda ama-hazelnuts, amagremu angu-25 ezinsuku zokusika, amagremu angu-175 amaqathi aqoshiwe, ingxube ka-50 ml wejusi le-orange kanye ne-dessert yamafutha omnqumo, efafazwe nge-pepper,
Bun of bran.
Snack
Banana noma i-orange.
Ukudla
Amagremu ayi-100 encibilikisiwe yenkomo,
50 amagremu amazambane,
100 amagremu wekholifulawa,
Amagremu ayi-100 ama-turnips avuliwe noma i-rutabaga,
100 amagremu wemifino,
I-spoon ye-dessert ye-horseradish egayiwe,
Yidla kusuka kwesigamu indebe yomhluzi wenyama, kusuka kumanisi enyama kanye ne-isipuni esisodwa sefulawa
Noma ingxenye ye-mushroom pilaf,
Noma inyama yenkomo ethosiwe.
Usuku 7
Ekuseni
Isitsha setiyi yezithelo
Ukudla kwasekuseni
½ amagilebhisi,
Iqanda elibilisiwe,
Isinkwa se-Rye negargarine.
Snack
I-Curd ne-peach.
Ukudla kwasekuseni kwesibili
50 amagremu of ushizi,
Amatamatisi aphakathi kokubili, ane-basil eqoshiwe.
I-spoon ye-dessert yamafutha omnqumo, amaqabunga e-lettuce ukunambitha.
Snack
Isinkwa se-Rye ne-50 amagremu we ushizi ocibilikile,
I-orange.
Ukudla
Izinso ezimbili ze-mutton noma amagremu angu-100 we-mutton isibindi othosiwe epanini lokuthosa kwelinye ithisipuni lamafutha ommbila noma osikiwe.
75 amagremu amazambane,
Omunye utamatisi,
50 amagremu of ubhontshisi,
150 amagremu we-broccoli
I-gravy yenziwa ku-1 ithisipuni ye-cornmeal, ithisipuni elilodwa le-tomato unamathela, amanzi amancane, i-25 ml yewayini elibomvu, kusuka kumjusi ngemuva kokufisa inyama.
Noma ingxenye yesibindi esomisiwe nezipuni ezine zelayisi abilisiwe,
Noma ukukhishwa kwepelepele enezinyosi ene-isaladi yemifino,
Ingilazi yanoma iyiphi iwayini elomile noma ama-gramu angu-50 e-ayisikhilimu.
Usuku 8
Ekuseni
Isitsha setiyi yezithelo.
Ukudla kwasekuseni
Amagremu angu-150 yogurt yemvelo noma i-kefir ehlanganiswe ne-isipuni soju kanye no-175 amagremu wezithelo ezisikiwe.
Snack
25 amagremu ama-apricot omisiwe ukuze ugobe noma upheke,
Banana.
Ukudla kwasekuseni kwesibili
Isinkwa sezinkwa ezimbili ngegargarine,
Isaladi leshizi nezithelo, faka amagremu angu-100 we-watermelon noma ikhabe ngamagremu ama-50 e-Edem ushizi, i-canine yamathinini enamathini, ama-gramu angu-150 wamakhukhamba ahlosiwe bese ufafaza wonke ujusi kalamula bese ufafaza i-pinch of ginger. Ukuhlobisa nge-parsley eqoshiwe.
Snack
I-Orange futhi igobile ngezithelo.
Ukudla
Ama-175 amagremu we-codfish noma i-hake ebilisiwe,
100 amagremu ka utamatisi nama-gramu ayi-100 we-pepper elimnandi kanye ne-dessert 1 ye-dessert yamafutha yemifino,
75 amagremu elayisi abilisiwe
Noma ukukhonza izinhlanzi shish kebab nezipuni ezintathu zelayisi elibilisiwe elibomvu
noma ingxenye ye-sauce esiphunga, amagremu angama-75 e-broccoli kanye no-100 g wamazambane.
Usuku 9
Ekuseni
Ikomishi yetiye lemon.
Ukudla kwasekuseni
Njengasezinsukwini ezingu-1
Snack
Isinkwa se Rye,
Isitsha se-celery nama-50 amagremu we-cottage shizi,
Ukudla kwasekuseni kwesibili
Isaladi yamaGreki: xuba ama-75 amagremu we-tuna (u-sprat, i-sardine) kanye neqanda eliqoshiwe, amagremu angama-75 amazambane abilisiwe, amagremu angama-75 ama-peas noma ubhontshisi, amagremu ayi-100 amaqabunga e-saladi, i-tomato, aqoshiwe futhi athululelwe ngesiFulentshi.
Snack
I-orange,
I-peach noma i-apula.
Ukudla
100 amagremu wenkukhu ethosiwe ngaphandle kwesikhumba,
Utamatisi nama-150 amagremu ama-courgettes gazinga ne-dessert spoon yamafutha yemifino,
75 amagremu ommbila omnandi,
75 amagremu of ubhontshisi,
I-isipuni sefulawa ukuze uthole isobho eliphekwe inyama.
Noma ukukhonza inkukhu nge nut sauce,
Noma ukukhonza amathumba okugxotshiwe ngesaladi yemifino kanye nama-50 amagremu amazambane.
Usuku lweshumi
Ekuseni
Isitsha setiyi yezithelo.
Ukudla kwasekuseni
Same njengoba ngosuku lwesibili.
Snack
1 isiqu sesilimo esidliwayo esinamagatsha anamanzi kanye nama-gramu angu-50 we-cottage shizi.
Ukudla kwasekuseni kwesibili
Ingcezu yesinkwa ngegargarini,
Isaladi: ama-gramu ama-50 we-peas, ama-gramu angu-100 amabhontshisi, ama-gramu angama-75 ama-corn kernels, wonke ubilise kancane bese epholile, engeza amagremu angu-15 ama-walnut kernels, uthele i-yogurt noma i-calor ephansi ye-yogurt, uhlanganise ne-dessert spoon ye-imayonnaise, i-lemon juice kanye ne-pinch of pepper.
Snack
Isinkwa se-Rye nesipuni se-dessert sebhokisi le-peanut.
Ukudla
I-Cutlet evela inyama enomzimba, cishe amagremu angu-150, isipuni sosizi soy sauce no-tomato puree,
Ama-gramu angu-25 e-Eden elishisa kancane,
Ama-gramu ayi-100 amazambane ahlwanyelwa ngendlela efanayo,
Amagremu angu-150 ama-aubergini, afana ne-dessert spoon yamafutha yemifino,
Noma enye ekhonza isitshalo seqanda esinyene,
Noma ingxenye ye-mutton shish kebab ene-gravy, isaladi yamatamatisi nezipuni ezingu-6 zelayisi elibomvu (abilisiwe).
Usuku 11
Ekuseni
Ikomishi yetiye lemon.
Ukudla kwasekuseni
Okufanayo njengosuku lwesithathu.
Snack
Isilimo se-Celery nama-gramu angu-25 we-Edem ushizi.
Ukudla kwasekuseni kwesibili
Amagremu ama-350 wesobho esenziwe nge-lens,
I-orange.
Snack
25 amagremu ezinhlamvu ze-sunflower.
Ukudla
Amagremu ayi-100 wegundane elilonda elibhakabhaka nge-isipuni le-dill eqoshiwe kanye nama-gramu angu-50 we-pepper yesiBulgaria,
Amagremu ayi-100 e-broccoli,
100 amagremu of ubhontshisi
Noma enye ekhonza nge-veal ne-isitshalo seqanda, ama-gramu angu-75 e-pasta noma ama-75 amagremu elayisi abilisiwe abomvu,
175 amagremu ezithelo kanye no 25 ml yogurt noma 25 ml we-cream fat-fat.
Usuku lwe-12
Ekuseni
100 ml of juice orange.
Ukudla kwasekuseni
Same njengoba ngosuku lwesine.
Snack
Banana.
Ukudla kwasekuseni kwesibili
I-avocado ½ ngokugcwaliswa kwama-gramu angu-50 wezinyosi, 1 isipuni 1 ijusi lemon kanye ne-1 isipuni esincane se-mayonise ephansi. Etafuleni, sebenzisa amaqabunga e-ulethisi, ucezu lwe-melon, ufafaze i-parsley phezulu.
Snack
1 orange noma inkomishi ye sitrobheli,
I-cottage ushizi.
Ukudla
Ngama-gramu angu-10 ebhotela ukuze udobe i-omelet kusuka emaqanda amabili, amagremu angama-75 amakhowe agwetshiwe nama-50 amagremu ommbila omnandi,
Isaladi kusuka emifino,
Ucezu wesinkwa nge-margarine
Noma ingxenye yamaqanda othosiwe
Noma ingxenye ye-zucchini ethosiwe.
Usuku 13
Ekuseni
Ikomishi yetiye lemon.
Ukudla kwasekuseni
Njengosuku lwesishiyagalolunye.
Snack
I-orange,
15 amagremu ezinhlamvu ze-sunflower.
Ukudla kwasekuseni kwesibili
Enye yokudla isobho,
2 isinkwa kanye 50 amagremu of ushizi "Bree".
Snack
50 amagremu amagilebhisi noma ama-cherry,
I-apula eyodwa.
Ukudla
Enye imbiza encane (cishe amagremu angu-200) ku-1 ithisipuni yamafutha omquba,
Ama-gramu angu-25 ama-alimondi agwetshiwe,
50 amagremu amazambane abasha,
Amagremu angu-75 esipinashi esilusiwe noma ubhontshisi,
75 amagremu we-peas
Noma ukukhonza i-salmon nge-lemon sauce nokhilimu, amazambane nama-gramu angu-75 wezinyosi zezinhlamvu.
Usuku 14
Ekuseni
100 ml of juice orange.
Ukudla kwasekuseni
Same njengoba ngosuku lwesithupha.
Snack
Abakhiqizi ababili abanesipuni esisodwa se-dessert se-peanut butter.
Ukudla kwasekuseni kwesibili
Isaladi kusuka emaqabunga e-ulethisi, isilimo esidliwayo esinamagatsha anamanzi aqoshiwe, ukhukhamba kanye nensimbi ye-pepper kanye nama-gramu angu-50 we-eded shizi,
Isinkwa esisodwa se-rye nesargarine.
Snack
Apple,
I-Cottage ushizi enezithelo.
Ukudla
Incelisi yenkukhu ethosiwe noma ebilisiwe, ehlanganiswe ne-garlic paste kanye ne-isipuni se-rosemary yomhlabathi,
Amagremu ayi-100 we isipinashi esilisiwe nengqathe,
75 amagremu of ubhontshisi,
75 amagremu elayisi abilisiwe
Noma ukukhonza yenkukhu nge-ginger,
Noma ingxenye yesibindi nge-sage, 75 amagremu amazambane, ama-gramu angu-75 esipinashi,
I-orange.
Usuku 15
Ekuseni
Isitsha setiyi yezithelo.
Ukudla kwasekuseni
Okufanayo njengosuku lwesikhombisa.
Snack
I-yogurt ephansi-fat fat fruit,
I-apple.
Ukudla kwasekuseni kwesibili
Isaladi lama-gramu angu-50 we-peas, ama-gramu ayi-100 e-broccoli, ama-gramu angu-50 we-bell pepper, ama-25 amagremu ama-alimondi, amaqabunga esipinashi, engeza isipuni esisodwa samafutha omnqumo axutshwe nezinongo kanye nejamu lemon.
I-orange eyodwa.
Snack
Amagremu ama-50 we-cottage shizi ecindezelweyo,
Isinkwa se-rye amabili ne-margarine.
Ukudla
150 amagremu wenkomo ephilile,
75 amagremu of ubhontshisi,
50 amagremu amazambane, 10 amagremu webhotela
Noma ukukhonsa nge-mustard, ubhontshisi, amazambane, ngaphandle kwebhotela,
225 amagremu ezithelo ezahlukene.
Manje siyazi ukuthi singakwenza kanjani ukudla okuyisisu esiswini ngokuzuzisa isisu. Ukuqaphela lokhu kudla izinsuku ezingu-15, ungalahlekelwa isisindo ngenzuzo yesisu futhi wenze isisu sakho sibe flat.