The document provides meal plans and recipes for breakfast, snacks, lunch and dinner that are low in carbohydrates and high in protein and vegetables. The meals include options for bread, eggs, cheese, meats, fish, legumes and fruits at each meal along with recommended portions. The document also includes recommendations for exercise and hydration as part of the overall plan.
The document provides meal plans and recipes for breakfast, snacks, lunch and dinner that are low in carbohydrates and high in protein and vegetables. The meals include options for bread, eggs, cheese, meats, fish, legumes and fruits at each meal along with recommended portions. The document also includes recommendations for exercise and hydration as part of the overall plan.
The document provides meal plans and recipes for breakfast, snacks, lunch and dinner that are low in carbohydrates and high in protein and vegetables. The meals include options for bread, eggs, cheese, meats, fish, legumes and fruits at each meal along with recommended portions. The document also includes recommendations for exercise and hydration as part of the overall plan.
Leg cu amidon cartofi , naut, mazare, porumb, fasole boabe, orez, paste NU
MIC -DEJUN 40 g paine + 30 g + 80 g + 300 g legume
Ora 9-10 neagra Philadeplhia light mezel slab rosii secara almete cu iaurt muschi file ardei
glucidica pastrama curcan castraveti
salata ridichi SAU 40 g paine + 2 oua + 300 g legume neagra fierte rosii secara omleta fara unt/ulei ardei glucidica ochiuri in apa castraveti salata ridichi SAU 40 g paine + 60 g + 300 g legume neagra telemea vaca rosii secara telemea capra ardei glucidica castraveti salata ridichi SAU 40 g paine + 100 g + 300 g legume neagra peste afumat rosii secara peste marinat ardei glucidica castraveti salata ridichi
GUSTARE 250 g mere SAU 30 g prune uscate SAU 300 g capsuni
Ora 11-11:31 SAU 200 g pere SAU 200 g portocale
PRANZ 200g cartofi + 1 ou + 30 g masline + 150 g leg. fara amidon
Ora 14-15 nu consecutiv - cartofi 1-2 zile / sapt. SAU 150g cartofi + 100 g + 150 g leg. fara amidon fierti somon copti pastrav chefal SAU 120 g pulpa vita SAU SAU fructe de mare 120g pulpa curacn SAU 120g pulpa pui SAU 120g somon + 300 g legume (ciuperci, dovlecei, brocoli, conopida, varza, ardei copt, - frunze) SAU CIORBA 300 ml zeama ( 2 + + polonice) 50-60 g pulpa leg fara cartofi ceapa orez ardei taitei morcov pastai + 100 g proteina + 150 g legume SAU 300 ml supa crema + 1 lingura smantana fara amidon 10-12% grasime + 100 g proteina + 150 g legume
15 g nuci, alune, crude/
GUSTARE migdale coapte Ora 16-16:30
Ora 19-20 80 g pulpa pui + 300 g legume fara amidon
CINA pulpa curcan pulpa vita SAU 80 g somon + 300 g legume fara amidon 100 g pastrav 100 g chefal 100 g fructe de mare 100 g ton in suc propriu SAU 1 ou + 300 g legume fara amidon SAU 400 g iaurt sana sau 1-3% grasime chefir
* condimente la liber * ulei 3 linguri pe zi -neprajit * lichide 1.9 l MISCARE