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One-Week Diet Plan

Breakfast

Eat breakfast between 7:00 – 9:00 AM, choosing one of the following options:

  • A serving of milk or drinking yogurt 1.5% fat and 4–5 tablespoons of plain whole grains (barley, oats, rye)
  • Omelet made from 6–8 quail eggs with fresh herbs
  • 6 boiled quail eggs
  • 1 boiled chicken egg and a slice of wholegrain bread with low-fat Bulgarasi de Branza 2% fat
  • 2 slices of wholegrain bread with green olive sprea, or mozzarella, or Rucăr cheese, or honey, or homemade vegetable spread (zacusca), or eggplant salad
  • A salad of 3 types of vegetables with Light Cottage Cheese 2% fat
  • A fresh fruit juice with a slice of wholegrain bread and honey
  • 200 ml natural yogurt and a few almonds (no more than twice a week)

Daily Snacks

Two snacks are recommended daily, at 11:00 AM and 5:00 PM. Choose one of the following:

  • A glass (200 ml) of milk
  • Natural yogurt 3% fat
  • One fruit (apple, orange, kiwi)
  • One vegetable (e.g. bell pepper, carrot)

Lunch (1:00 – 2:00 PM) & Dinner (Before 8:00 PM)

Day 1
Lunch:

  • 200g grilled chicken breast with green salad and lemon juice dressing
  • or Tomato salad with Cottage Cheese (180g)

Dinner:

  • Vegetable soup
  • or Mixed vegetable salad

Day 2
Lunch:

  • Tuna salad (tuna in water or natural juice, green salad, bell pepper, unsalted green olives, onion)
  • or Vegetable stew

Dinner:

  • Vegetable soup
  • or Cottage Cheese (180g, 2% fat)

Day 3
Lunch:

  • 200g grilled or baked fish (trout, sea bream, zander) with steamed mixed vegetables
  • or 2 slices of wholegrain bread with homemade vegetable spread and Cottage Cheese

Dinner:

  • Vegetable soup
  • or Grilled vegetables

Day 4
Lunch:

  • A portion of wholegrain pasta with tomato sauce
  • or Mixed vegetable salad with one boiled egg

Dinner:

  • Tomato, cheese & arugula salad
  • or Spinach with vegetables

Day 5
Lunch:

  • Wholegrain pasta with low-fat cheese
  • or Stinging nettle stew

Dinner:

  • Vegetable soup
  • or Low-fat cow’s cheese

Day 6
Lunch:

  • 200g grilled fish with steamed broccoli
  • or Polenta with Light Făgăraș cheese 3% fat

Dinner:

  • Vegetable soup
  • or Bell pepper filled with low-fat cheese

Day 7
Lunch:

  • A portion of rice with vegetables
  • or Mixed vegetable salad with Light Cottage Cheese (2% fat)

Dinner:

  • Chicken broth (without the meat)
  • or Vegetable soup

Menus recommended by Dr. Bogdan Guinea, Nutrition Consultant
Dr. Bogdan Guinea
Nutrition Consultant